what is hatha yoga ? step by step full information of hatha yoga.
what is hata yoga? step by step full information of hatha yoga.
Haṭha yoga is a branch of yoga.
haṭha literally means "force" and thus alludes to a system of physical techniques.
In India, haṭha yoga is associated in popular tradition with the Yogis of the nath sampradaya through its traditional founder Matsyendranath.
Almost all hathayogic texts belong to the Nath siddhas, and the important ones are credited to Matsyendranath's disciple, gorakhnath or Gorakshanath.
STEP 1: ARM RAISES
Stand with your feet parallel, hip-distance apart, and your arms relaxed at your sides. Take a few breaths before proceeding.
Inhaling, raise your arms to the front and over your head. Pause at the top.
Exhaling, lower your arms.
Repeat six times, carefully synchronizing the duration of the movements to the duration of your breath.
Then go into the posture and stay for one breath. Lower the arms.
Return to the posture for two breaths. Lower the arms. Continue adding a breath with each repetition until you have completed a four-breath stay in the posture.
STEP 2: STANDING FORWARD BEND
Stand with your feet parallel, hip-distance apart, and your arms at your sides. Take a few breaths before proceeding.
Inhaling, raise your arms to the front and then over your head, keeping your elbows relaxed.
Exhaling, fold forward, slightly bending the knees, taking the arms to the side and resting the hands on the small of the back.Inhaling, lift your back, taking the arms to the front and over your head as you stand, keeping your knees slightly bent until the end of the movement.
Exhaling, lower your arms.
Repeat six times, synchronizing your movements to your breath.
STEP 3: KNEELING WARRIOR
Kneel, placing padding under the right knee.
Step your left foot forward. Placing the hands at the center of the chest, take a few breaths in place
.Inhaling, bend your left knee while opening the arms and lifting the chest
Exhaling, bring the hands back to the chest as you straighten the left knee and return to the starting position.
Repeat 4 times.
Then go into the posture and take the hands behind the back with the palms together and the fingers interlaced. Stay for four breaths before changing sides.
STEP 4: KNEELING FORWARD BEND SEQUENCE
Place padding under your knees and sit on your heels with your knees slightly apart and your hands on your thighs.
Alternate beginning posture: Kneel upright with your arms at your sides and your knees hip-distance apart.Inhaling, raise the arms to the front and over your head, while standing up on the knees.Exhaling, take the hips toward your heels as you fold over the thighs.
Keep the arms relaxed as they come to the floor.Inhaling, move the chest forward over the hands, slightly arching the back and keeping the elbows soft.
Exhaling, tuck your toes under, lift the buttocks, lower the chest, and press firmly through all parts of the hands as you take downward-facing dog.
Keep the head down.Exhaling, tuck your toes under, lift the buttocks, lower the chest, and press firmly through all parts of the hands as you take downward-facing dog.
Keep the head down.Exhaling, move the hips toward the heels, folding over the thighs. Rest the elbows on the floor and allow the forehead to relax onto or toward the floor.
STEP 5: SUPINE BACK ARCH
Lie on your back with your feet hip-distance apart on the floor and your arms comfortably at your sides, palms down.
Pause for twelve breaths, fully releasing the back of the body into the floor. Link your attention to your breath before proceeding.
Inhaling, press through the feet and raise the hips off the floor, while lifting the arms over your head to the floor behind you.
Keep the elbows slightly bent and all parts of each foot firmly pressing into the floor.Exhaling, lower the hips and arms to the starting position.
STEP 6: PRONE BACK ARCH SEQUENCE
Lie on your stomach and place your forehead on the floor and your hands under your shoulders, or slightly in front. Separate your ankles a foot apart and relax your legs.Inhaling, lift the chest, shoulders, and head, without pushing down on the hands. Keep the neck relaxed and the chin in a neutral position.
Exhaling, bend the knees, lifting the feet and drawing the heels in toward the buttocks.Inhaling, lower the feet back to the floor.
Exhaling, lower the chest and forehead to the floor.
Repeat the cycle six times.
Then add a breath in each position for two cycles.
STEP 11: FINAL REST
Lie comfortably on your back with the legs extended and the arms at your sides.
[1] what is hatha yoga ?
= Haṭha yoga is a branch of yoga.
