12 Basic Asanas of Hatha Yoga and its Benefits

1. 12 Basic Asanas of Hatha Yoga and its Benefits What’s Inside? •What is Hatha Yoga? •Six Limbs of Hatha Yoga •Benefits of Hatha Yoga •Basic Asanas of Hatha Yoga and Benefits Hatha Yoga is the most popular practice in the world. The unique benefits yoga has are uncountable. This article discusses the origin of Hatha Yoga, the benefits and the 12 basic asanas anyone can practice, and its advantages to the human body and mind.

2. What is Hatha Yoga Hatha is a Sanskrit word that means ‘stubborn’. So, Hatha Yoga is the stubborn practice of yoga. Hatha Yoga derives from Raja Yoga which has eight limbs. Hatha is also known as ‘Shtanga Yoga’ – ‘Six-Limbed Path of Yoga’ Without Yamas and Niyamas of Raja Yoga. Yogis in India used to practice Hatha Yoga. Hatha Yoga is purely science and it’s a way for your body and mind to be purified because through this severely challenging practice, one can achieve the sublime state of Samadhi. Attaining Samadhi is becoming free from the illusions of form, space, and time. Six Limbs of Hatha Yoga The six limbs which consist of Hatha Yoga are the following: •Asana Asana is the physical practice of yoga •Pranayama Pranayama is the practice of expanding the capacity of the body to retain prana. •Pratyahara Pratyahara is the practice of restricting senses from objects or withdrawing from the sensory input. When the senses are in control or don’t receive any inputs, you begin to focus and achieve concentration.

3. •Dharana Dharana is the practice of bringing the mind to one single point of focus. •Dhyana Dhyana or meditation is the state of observing the ‘Self.’ •Samadhi It is the deeper state where you connect with your soul and become free from Maya. Benefits of Hatha Yoga Each asana has its own unique health benefits, there are some common benefits, both physical and mental if you practice yoga regularly. •Hatha Yoga strengthens core muscles in areas like the abdominals, pelvis, back, etc. •Completely relax your mind and body and gets you better sleep •Decrease depression as it neurotransmitters in the brain which calms your nervous systems •Improves metabolism and other bodily functions •An improved blood flow and energy level •Relieves neck and back pain where tension is stored mainly •Enhances mindfulness and motivation •Sharpens concentration and focus •It stimulates the immune system increases the levels of

4. Basic Asanas of Hatha Yoga and Benefits It will take time to master all the advanced asanas in Hatha Yoga. Always start with simple asanas that bring your mind to focus. Listed below are twelve basic asanas that even a beginner can do and feel the difference. 1. Tadasana Tadasana is also known as Mountain Pose. Most of the standing asanas are originated from Tadasana. It is also known as Mountain Pose. This asana corrects your posture and increases your spine strength. 2. Vrikshasana Vrikshasana or Tree Pose is a balancing pose. The great benefit of Tree Pose is improved focus and concentration. It also strengthens the spine and the legs, shoulders, and arms. 3. Naukasana Naukasana or Boat Pose is an easy asana for beginners. It is a seated asana which stretches the muscles in the abdominal area and reduces belly fat. 4. Padmasana Padmasana or Lotus Pose is a sitting asana in a meditation pose. This ancient asana is widely used for meditation or pranayama. It keeps joints and ligaments flexible.

5. 5. Gomukhasana Gomukhasana or Cow Face Pose opens up the hips. This asana strengthens your thighs, shoulders, ankles, armpits, and chest. Gomukhasana is a seated asana also used for meditation. 6. Sukhasana Sukhasana or Easy Pose is a cross-legged sitting asana which is normally easily practiced by beginners. Sukhasana reduces stress and anxiety. It corrects body posture and spine. 7. Paschimottanasana Paschimottanasana or Forward Bend is a sitting pose that gives your body a good stretch. The benefits of Forward Bend comprise improving digestion, regulating blood sugar levels, balancing menstrual levels, Improves flexibility of the lower back, hips, and hamstrings. 8. Puruvottanasana Purvottanasana Paschimottanasana and it increases the effect of these poses by increasing the blood flow to the stomach, gallbladder, liver, spleen, and pancreas. or Inclined Plane is a counterpose to Increases core strength and more power and flexibility to shoulders, arms, wrists, and hips.

6. 9. Dhanurasana Dhanurasana or Bow Pose is a back-stretching pose which opens up your chest. It also strengthens the back and abdominal muscles. The regular practice of the pose relieves mensural discomfort. 10. Kakasana Kakasana or Cow Pose calms the body and mind. It is an arm balance pose which demands arm and shoulder strength to practice. Kakasana of course strengthens the muscles of the arm, and cores and also tones and strengthens the arms, abdominal muscles and wrists. 11. Bhujangasana Bhujangasana or Cobra Pose is a back-bending yoga pose that stretches your shoulders, chest, and abdominals. It makes the spine flexible and stimulates digestive, reproductive, and urinary systems, 12. Shashankasana or Child Pose Shashankasana, Balasana, or Child Pose is a relaxing pose used for relaxing the back and mind. It is a beginner asana and it releases tension in the muscles thereby increasing blood flow. Conclusion Hatha Yoga is widely practiced irrespective of youngsters or old people. It is a unique mix of physical asana performances, meditation, and dhyana. There are 84 traditional Hatha Yoga poses and most of

7. them have to be practiced under the supervision of an instructor. However, the results are guaranteed mentally, physically, and spiritually.