Hatha Yoga - A Breath Of Fresh Air

Hatha yoga is a system of yoga introduced by Yogi Swatmarama, a Hindu sage from India from the 15th century. He is the compiler of the Hatha Yoga Pradipika. The Sanskrit term haṭha refers to the use of persistence or force, and haṭhayoga is translated by the Monier-Williams dictionary as "a kind of forced Yoga or abstract meditation (forcing the mind to withdraw from external objects; treated of in the Haṭha ‐pradīpikā by Svātmārāma and performed with much self‐torture, such as standing on one leg, holding up the arms, inhaling smoke with the head inverted &c.).reference from Wikipedia A few Hatha Yoga asanas are displayed below: Performed by my sister Anita(Certified Yoga Instructor) 1. Dancer's Pose: Start in a tad-asana (standing, mountain) position. Find an area to focus on at eye or ground level & shift your weight onto one leg.  Inhale and bend the other knee of the opposite leg, bring it backwards and grab hold of the ankle/toes with the same hand. Find your balance, make sure your knees are aligned with your hips. As you inhale, extend your opposite arm out directly up from the shoulder. Hold 20-30 seconds, inhale & exhale.  Dancers Pose(Nataraj-asana) Dancers Pose (Nataraj-asana) Benefits:  Improves balance & focus Strengthens & tones back, spine,  arms,shoulders, thighs Releases tension in the foot & ankle area Opens up the airways in the chest & lungs 2. Eagle Pose: In a Utkat-asana(chair)position, shift your weight onto one leg. Slightly bend the right leg, lift the foot from the floor & cross your right thigh over the left. Place the right foot around the left calf, bring arms out in front. Cross the left arm over the right with palms touching & lift elbows with shoulders sliding back. Hold 10 seconds and repeat on the other side. Eagle Pose(Garud-asana) Benefits: Improves balance Stretches the legs & shoulders Strengthens the calves, legs,hips, upper back Improves focus, concentration & balance Increases blood flow to reproductive system & sex organs Improves kidney function 3. Triangle Pose: In a tad-asana position, exhale and step 3-4 feet apart. Raise your arms parallel to the floor and reach them vigorously out to the sides, shoulder blades wide with palms down. Turn your left foot in approximately 40-60 degrees to the right & the right foot 90 degrees to the right, align right & left heel. While firming your thighs, turn the right thigh out so your right knee cap is in line with the right ankle. Exhale and turn torso to the right directly over plane of the right leg, remember to bend from the hips (not waist). Secure this movement by strengthening the left leg and firmly pressing other foot into the floor.  Rotate your torso to the left keeping both sides of the body extended. Your left hip should be a bit forward and lengthen tailbone to the back heel.You may place your right hand on your shin, ankle or floor(whatever is comfy),stretch left arm to the ceiling & in line with shoulders. Turn your head to the left and keep in a neutral position, hold for 30-40 seconds. Triangle Pose(Trikon-asana) Benefits: Strengthens & stretches the legs,knees,hamstrings,hips,arms,shoulders,spine Stimulates the abdominal organs to function Alleviates menopausal symptoms, back pains, sciatica & neck pains Improves constipation & digestion Reduces stress,anxiety Improves infertility 4. Warrior Pose: Begin in a mountain position, feet together and hands at your sides. Now spread legs a few feet apart and turn the right 45 degrees to the left and left 90 degrees to the left so it's pointing straight out to the side.  Slightly bend the left knee until it is parallel to the floor, should keep it behind or directly over the ankle. Raise your arms & level to them pointing one straight and other is back. Find your focus, inhale & exhale, hold as long as possible & reverse. Warrior Pose(Virabhadr-asana) Benefits: Improves focus, balance and concentration Strengthens & stretches legs & arms Builds confidence Increases energy flow and rejuvenates Improves stamina Opens up the hips and chest