Allow your left foot to rest on your thigh, just near your right knee. Roll your weight toward your right hip and cross your left ankle over the top of the right knee as if you were going to do the full lotus pose. The Poseįrom Dandasana place your right foot in the half lotus pose. These benefits include increased appetite, the destruction of multiple diseases and the awakening of kundulini energy. The Hatha Yoga Pradipika lists a number of specific benefits for Matsyendrasana (the Lord of the Fishes Pose). Belly crunch up, slide your arms even further through your legs, bend your elbows and hold your chin with both hands. Keep your arms threaded through your legs and roll onto your back. The PoseĪfter holding Kukkutasana for some time, allow your hips to settle back down to the ground. The pose also tones the abdominal muscles. Uttanakurmasana (the Upside Down Tortoise Pose) stretches the muscles of the hips and the back. Next, rock forward quickly onto your hands and lift your buttocks off of the ground. To enter the final posture, rock backward slightly to get momentum. ![]() ![]() Slide your left wrist and forearm into the same position on the other side. Once you’ve positioned your legs in the full lotus pose, thread your right wrist and forearm into the space between the muscles of your right calf, inner thigh muscles and hamstrings. Continue sliding your left foot up the front of your thigh until the edge of the left foot rests near the right hip crease. Lean back, grab your left foot, and draw it up and over your right knee in similar fashion. Full performance of the posture requires the ability to comfortably sit in Padmasana (the Full Lotus pose) The Poseįrom a seated position, draw your right foot into the half lotus pose by placing the blade edge of your right foot in your left hip crease. Kukkutasana, (the Rooster’s Pose) strengthens the chest, shoulders, arms, and wrists, and improves balance. Draw your feet tightly back near your sides, ground both sitting bones downward into the floor, lengthen your spine upward, and forward fold over your legs to deepen the stretch. With practice, one knee will stack on top of the other. One you’ve wrapped your legs into the initial position, lean forward and use your hands to press your knees closer together. To do the same with the other leg, lean to your left and draw your left foot back near the side of your right hip. Cross your right knee over your left knee, and draw your right foot back near the side of your left hip. The PoseĬome to Dandasana, (Staff Pose – a seated posture with both legs straight). While the modern day equivalent of this posture includes specific positioning exercises for the arms, Swami Svatmarama only includes instructions on leg positioning. Instead of folding the legs back near the sides, this pose is done with one leg crossed over the other. In contrast, Swami Svatmarama’s description of Virasana much more closely resembles the modern day for of Gomukhasana, (Cow-Face Pose). In modern day practice Virasana is performed with the shins facing downward with both legs parallel to the sides of a yoga mat. Virasana stretches the ankles, gluteal muscles and other smaller muscles in the hips. This article includes a brief survey of 10 of these hatha yoga asanas, an overview of their benefits and instructions for their practice. Many of the postures in the Hatha Yoga Pradipika are variants on the full lotus pose, and as such are relatively advanced in nature. ![]() Swami Svatmarama believed that the regular practice of Hatha Yoga asanas could give “steadiness, health, and lightness of body.” As such, he recommended that the practice of yoga asana should be performed as the first step in the practice of Hatha Yoga. Written sometime between the 14th and 15th century CE, the text includes descriptions of 16 hatha yoga poses, eight pranayama (breathing) techniques and a number of different seals (mudras) to be used to redirect prana (energy) during meditation. Swami Svatmarama’s Hatha Yoga Pradipika (Light on Yoga) is one of the most influential early texts on hatha yoga practice.
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