Classical or Traditional Hatha Yoga Exercises, Postures, or Asanas

       This classical hatha yoga or traditional hatha yoga is an excellent form of yoga. This hatha yoga is yoga exercises, postures, or asanas, and is excellent for our body, mind, and soul.

       Hatha yoga is an excellent form of spiritual-physical exercises. 

Some of the features of this yoga are:

1. There are a total of 18 postures, although we may begin by learning one or two postures, or the first "foundation four".

2. They are done in an excellent order, from 1 to 18.  

3. Most of them, postures 3 to 16, are done in pose and counterpose; that is, complementary pairs. In the pose the trunk of the body is bent forward, and in the counterpose, the trunk of the body is bent backward. Numbers 1 and 18 are said to be pose and counterpose. Number 2, the sun salutation, is a pose and counterpose in one. Numbers 3 and 4 are pose and counterpose. ...

4. Most of the exercises are done in steps or stages. Each step or stage has its benefits. The steps are stages may also be considered "parts". We can do some of the steps or stages, and not do all, and still receive a worthwhile benefit. 

5. Most postures have 4 steps or stages.

6. When weather permits, this yoga may be done outside in a gentle sun. 

7. Any part of this teaching may be printed out by highlighting what ever you like, and then printing it.  

How to Practice:

We begin with the standing relaxation pose, or mountain pose, with the feet spread a comfortable distance apart, hands relaxed along the sides, generally considered step “0”. 

Then we do usually do step 1, heels together, toes apart; and proceed in the forward order to do each step or stage of the exercise or posture.

For most of the postures, we hold “the actual posture” (usually step 4) for a comfortable or reasonable period of time. Then, we may relax, do the reverse order back to the standing relaxation position (step 0).

1. The Pose of Salutation

0. Standing relaxation or mountain pose

1. Heels together, toes apart.

2. Kneel down with the hands relaxed along the sides.

3. Place the head on the floor with the hands along the sides on the floor, palms up.

4. Place the hands in front of the head, palms together. We may adjust the distance between our head and the knees so that we are comfortable.

For additional benefit we may intertwine the fingers, support the head and rest in this position as long as we are comfortable. 

Additional/Optional

Lift the feet and hold the position as long as we are comfortable, then lower the feet.

Reverse Order:

Then we reverse the order, go from step 4 to 0, the standing relaxation-meditation position.

2. The Sun Salutation 

Two sets of four steps or stages  

0. Standing relaxation or mountain pose

First set: Hands at chakras.

Set 1: Placing the hands at the four upper chakras or spiritual centers.

1. Bring the hands to the crown of the head or the crown chakra, palms together.

2. Bring the hands to the forehead center, the forehead chakra or third eye. 

3. Bring the hands to the throat chakra.

4. Bring the hands to the heart chakra.

(The first set of movements above is to place the hands, palms together, at the four upper chakras)

Kneeling transition: Kneel down with hands, palms together, at the crown. This is a "transition" between the chakras and the next four steps or stages, and the pose of prostration or submission.

Second set: Four basic movements or positions

1. Pose of salutation: go into the pose of salutation (to the sun) with the feet up or not .

2. Right forward knee pose: lift the head, spread the hands about shoulder width apart with the palms or fingers on the floor, bring the right knee forward, and extend the left leg back, and look up.

3. Triangle pose: lift the hips and go into the triangle pose or inverted "V" pose with the palms on the floor in front, and the feet on the floor toward the back.

4. Resurrection pose: lower the hips, lift the head and go into the resurrection pose, or head and torso lift, or cobra pose. 

Ending of the forward order is the pose of prostration or pose of surrender: lower the head and relax into the pose of prostration or pose of surrender.

Then reverse the order of the steps or stages given.

In the reverse order, in step 2 (set 2), bring the left knee forward and extend the right leg back. That is the only difference between the forward and reverse order.

When we return to step 0, we may extend the hands above the head, palms together, or extend them out from the shoulders, and turn around until we feel like stopping. This "turning" is to help learn a greater balance and to get the full benefit of the sun's rays if we are out in the sun. The ideal is to generally do this whole exercise in a gentle sun, facing the sun, but not looking directly into the sun.

Note: The Sun Salutation is a pose and counterpose in one, that is, in the pose, the trunk of the body is bent forward, and in the counterpose the trunk of the body is bent backward. 

The whole sun salutation may be repeated for additional benefit. 

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Poses 3 to 16 are done in pose and counterpose; that is, 3 and 4 are pose and counterpose, 5 and 6 are pose and counterpose, etc. The odd numbers, 3, 5, 7, etc., are poses, in which the trunk of the body is bent forward, and the even numbers, 4, 6, 8, etc., are counterposes, the trunk of the body is bent backward. Doing the postures in pose and counterpose gives the body more benefit and makes it easier to remember them.

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Important Note: In this yoga we can just do the steps or stages we can do, and receive the benefits of those steps or stages and we do not have to do all the steps or stages. 

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3. The Shoulder Stand or

Integral Shoulder Pose 

Lying on the back with the feet in the air and the hands supporting the back. Strive to balance the weight on the shoulders.

0. Standing-relaxation or mountain pose

1. Heels together, toes apart.

2. Lie down on the back in a relaxed comfortable position, with hands relaxed along the sides.

3. Lift the legs, bend them slightly at the knees for comfort, and bring them up into the air, so that the legs are approximately at a 90% angle to the floor, with the back remaining on the floor.

4. Lift the back and support the back with the hands. As much as possible, strive to balance the weight on the shoulders. The chin should be near or touching the chest. Breathe naturally and normally and do not hold the breath. Relax all muscles that are not necessary. A number of people may not be able to do step 4, and that is fine. Just do the other three steps, and keep practicing.

Additional/Optional

Leg splits and leg scissors may be done in step 4 for additional benefit.

To reverse the order:

3. Gradually lower the knees toward the head and then gradually lower the back to the floor.

2. Lower the feet to the floor, and rest there as long as it is needed. Then we may stretch the hands out over the head, sit up and touch the toes and get up, or we may roll over to the side and get up. 

1. Stand with heels together toes apart:

0. Standing-relaxation 

4. The Half Fish Pose or

Arched-Back Pose with Legs Straight Out

0. Standing relaxation or mountain pose

1. Heels together, toes apart.

2. Lie on the back, with the hands relaxed along the sides.

3. Place the palms of the hands under the thighs,

4. Using the elbows for support, arch the back and place the back of the head, or crown of the head, on the floor. Relax all muscles below the hips. The buttocks remain on the floor. Hold for a reasonable period of time. Breathe naturally.

Note: Steps 3 and 4 may be repeated for additional benefit. 

Relax the body and do the reverse order, starting with step 3. Stretch the hands out above the head and sit up and touch the toes...

5. The Standing Crane Pose or

Standing Forward Bend 

(4 steps or stages)

(A pose. The trunk of the body is bent forward)

0. Standing relaxation-meditation

1. Reach up with the hands and arms, or extend the hands and arms above the head. 

2. Do a forward bend, or bend the body forward with the hands extended toward the floor. We may strive to get the head between the knees with the hands holding the legs right above or at the ankles, .

3. Come up and reach up with the hands and arms, or extend the hands and arms above the head.

4. Relax the hands along the sides.

6. The Bow Pose 

0. Standing relaxation or the mountain pose.

1. Heels together, toes apart.

2. Lie on the stomach.

3. Bend the legs at the knees and grab hold of the ankles, thumbs on one side, and fingers on the other.

4. Lift up, striving to raise the body in the shape of a bow. Hold for a reasonable amount of time.

Note: We may repeat Steps 3 and 4 for additional benefit.

Notes: Rocking horse movement: While doing step 4, we may also do a rocking movement, moving the body forward and backward like a rocking horse, and then stop.

Rolling movement to the sides. We may do a rolling movement to the sides, first rolling over to one side and then to the other side, coming back to the center.

To reverse the order, lower the body, let go of the ankles, and relax. Then stand up.

7. The Topsy-Turvy Pelvic Pose 

(4 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Lie on the back.

3.Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, with the back remaining on the floor.

4. Lift the back, and support the hips with the hands. Then strive to straighten the legs so that they are perpendicular to the floor. Hold for a reasonable amount of time.

Note: The weight is not balanced on the shoulders. There is a different center of gravity from the shoulder stand.

To reverse the order, gradually lower the knees toward the head and then gradually lower the back to the floor. We rest here as long as it is needed. Then we stretch the hands out over the head, sit up and touch the toes, and stand up to complete the posture.

8. The Fish Pose or

Arched-Back Pose with Legs Crossed

(Actually a counterpose. The trunk of the body is bent or arched backwards)

(4 steps or stages)

0. Standing-Relaxation Meditation

1. Heels together, toes apart.

2. Sit down in one of the four crossed-legged postures (if you can). Otherwise, stretch the legs straight out.

3. Grab hold of the toes, bend forward, roll back and lie down if you are able.

4. Using the elbows for support, with the palms of the hands under the thighs, arch the back and place the back of the head or crown of the head on the floor. The buttocks remain on the floor. Hold for a reasonable period of time, then relax.

Additional/Optional

We may then do a rocking movement by grabbing hold of the toes, swinging the feet up and over the head, then swinging them downward, coming up to a sitting position, and bending forward. Then repeat the rocking movement, and end at the sitting position. 

Relax here for a reasonable period of time, and then continue to reverse the order to the standing position.

9. The Plow Pose 

(4 steps or stages)

(A pose. The trunk of the body is bent forward.)

0. Standing-Relaxation Meditation

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position with the hands along the sides.

3. Lift the legs and bend them at the knees, and bring them up into the air, that is, at approximately a 90% angle to the floor, with the back remaining on the floor.

4. Then, if possible, bring the feet up and over the head and try to touch the toes to the floor, and try to straighten the legs. If desired, and if possible, brings the hands next to the feet.

(Note: A rocking movement may be done with the hands behind the knees to try to bring the feet up and over the head.)

To reverse the order, slowly lower the back, and bring the hands to the sides. Then stand up and relax.

10. The Resurrection Pose or Cobra Pose

The Head and Torso Lift

First Variation – The Supported Pose

0. Standing Relaxation-Meditation

1. Heel together, toes apart,

2. Lie down of the stomach with the hands relaxed along the sides,

3. Bring the hands palms down, next to the shoulders.

4. Extend the hands and lift the head and chest, hold for a while and then lower the head and chest, and bring the arms to the side.

Additional / Optional

Second Variation – the Unsupported Pose

4. Lift the head and chest without support of the hands, hold for a while, and then lower the head and chest.

Then do the reverse order to the standing position.

11. The Yogic Symbol Pose 

A Sitting Crossed-Legged Pose

0. Standing relaxation-meditation

1. Heels together, toes apart.

2. Sit down in one of the crossed-legged postures. 

3. Grab hold of the toes and bend forward and do a gentle bounce.

4. Come up and stop. 

Do the reverse order. 

12. The Bridge Pose 

0. Standing relaxation or mountain pose

1. Heels together, toes apart.

2. Lie on the back.

3. Bend the legs at the knees and bring the feet next to the hips with the feet flat on the floor.

4. Lift the back so that it looks like a "bridge", or the body forms a "slant board", and then support the back with the palms of the hands, and with the elbows on the floor. 

Then reverse the order of the steps or stages given. Relax in step 2 if needed.

Note: The original pose was the half wheel pose, and this was changed to the bridge pose to make it easier for many to do, and as a preparation for the more advanced half-wheel pose.

13. The Sitting Crane Pose or

Sitting Forward Bend 

0. Standing relaxation or mountain pose.

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Stretch the hands out over the head and sit up and touch the toes if possible.

4. Do a bouncing movement striving to get the hands pass the feet.  Strive also to get the head between the knees, remain there for a reasonable period of time and hold the ankles. Then lower the back.

Then reverse the order of the steps or stages. 

14. The Grasshopper Pose 

(Three variations)

Raising the Left Leg

1. Heels together, toes apart.

2. Lie on the stomach.

3. Lift the left leg from the floor striving to keep it relatively straight.

4. Move the right arm away from the side. Roll over onto the right side, rest the head against the floor, and place the left hand on the left thigh. Hold and then come down to step 2.

Raising the Right Leg

3. Lift the right leg and strive to keep it relatively straight.

4. Move the left arm away from the side. Roll over onto the left side, rest the head against the floor, and place the right hand on the right thigh. Hold and then come down to step 2.

Full Pose with Both Legs

3. Place the hands palms up under the thighs.

4. Using the hands to support the thighs, lift both legs off the floor striving to keep them relatively straight. Hold for a reasonable period of time, then lower them.

Then reverse the order by coming back to steps 2, 1, and 0. Relax in step 2 if needed.

15. Supine Pose of Firmness and Luster 

The "V" Pose

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, bending them slightly for comfort.

4. Intertwine the fingers behind the knees. Lift the body and strive to balance the body on the buttocks with the head as close to the knees as possible. The body will be in a “V”.

Reverse the order and come back to the standing position.

Additional/optional:

Rock all the way back into the plow pose and then all the way forward into the sitting crane pose several times. Stop in the “V” position, and then let go and relax.

16. Kneeling Pose of Firmness 

1. Heels together, toes apart.

2. Kneel down with the arms relaxed along the sides.

3. Try to sit down on  the heels. (If this is reasonable)

4. Bring the hands behind the head and cross the arms behind the back, with the palms on the shoulders. If possible, rub or massage the shoulders.

Then, reverse the order.

17. The Triangle Pose 

or Five-Pointed Star Triangle Pose

(5 Sets of Four Steps or Stages)

Preliminary:

Standing relaxation

Heels together, toes apart.

Spread the feet into a comfortable position, a little more than shoulder width, and extend the arms out to the side so that the body is in the shape of a five-pointed star.

Set 1:

1. Try to touch the right hand to the right toe. Extend the left hand up and try to look up at the left index finger.

2. Try to touch the right hand to the left toe.

3. Then go back to the right toe

4. Come up.

Set 2:

1. Try to touch the left hand to the left toe. Extend the right hand up and try to look up at the right index finger.

2. Try to touch the left hand to the right toe.

3. Then go back to the left toe

4. Come up.

Set 3:

1. Bend the body forward with the arms extended.

2. Come back up

3. Very gently bend the body back

4. Then come forward.

Turn the trunk of the body to the right.

1. Bend over toward the right knee, do a gentle bounce;

2. then come up.

3. Lean back

4. Then come forward and turn to the front

Turn the trunk of the body to the left.

1. Bend over toward the left knee,

2. Then come up.

3. Lean back

4. The come forward and turn to the front

And face forward and lower the hands, and return to standing-relaxation.

18. The Complete Relaxation Pose

Note: When time permits, this pose will be changed to 4 sets with 4 parts each.

About 15 Steps or stages

1. Heels together, toes apart.

2. Lie down on the back in a very comfortable relaxed position, with the hands in any comfortable position.

3. Move the toes of the right foot forward and backward, and then relax the toes.

4. Move the toes of the left foot forward and backward, and then relax the toes.

5. Move the right foot forward and backward, and then relax the right foot.

6. Move the left foot forward and backward, and then relax the left foot.

7. Lift the right leg three to six inches off the floor, hold it, and then drop it and relax it.

8. Lift the left leg three to six inches off the floor, hold it, and then drop it and relax it.

9. Relax the hips and buttocks.

10. Relax the back, the lower part of the back and the upper part of the back.

11. Relax the chest and stomach, and let them flow naturally with the breathing.

12. Relax the neck. The head may be turned side to side to help relax the neck.

13. Relax the face. eyes, and scalp.

14. At this point we may do eye exercises and palm the eyes, or we may do them later during the sitting relaxation-meditation.

15. Let our whole body relax, and remain there as long as we like.

Then if we like, we can come to a sitting position and do breathing exercises (pranayam) and a sitting relaxation-meditation.

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"Simplified List" of the Kriya Yoga Asanas or Postures done the classical or traditional way:

Note: Most asanas have four parts, or two or more sets of four parts.

Note: Steps "0" and "1", which are generally included in the practice, are left out in this simplified list.

Note: Also, in the practice, there is generally a reverse order not given in this simplified list. 

1. The Pose of Salutation  -- kneel down; then place the head on the floor with the hands along the sides, palms up; then place the hands in front of the head, palms together.

2. The Sun Salutation -- two sets -- place the hands, palms together, at the four upper chakras; then kneel down with the hands at the crown; then do four basic movements; and then, relaxation. 

3. The Shoulder Stand or Integral Shoulder Pose -- lie on the back; lift the feet in the air; lift the back and support the back with the hands. 

4. The Half-Fish Pose -- lie on the back with the legs straight out; place the hands under the thighs; and then arch the back using the elbows for support. 

5. The Standing Crane Pose -- stand up and raise the hands above the head; and then do a forward bend like a crane; come up with the hands above the head; and then lower the hands to the sides. 

6. The Bow Pose -- lie on the belly, bend the legs at the knees and grab hold of the ankles (if we are able to do so). Lift the body up in the shape of a bow. 

7. The Topsy Turvy Pelvic Pose -- similar to the shoulder stand -- lying on the back with the feet raised and the hands on the sides of the hips. Strive to get the legs straight up.

8. The Fish Pose with the legs crossed in a seated position. Lie on the back and arch the back

9. The Plough Pose -- lie on the back and lift the feet over the head and hands next to the feet. 

10. The Cobra or Resurrection Pose or the Torso Lift Pose -- lie on the belly with the palms down on the floor next to the shoulders. Then lift the torso or trunk of the body. Hold and then relax or lower the torso.

11. The Yogic Symbol Pose -- sitting with the legs crossed. Three variations

12. The Bridge Pose or Half-Wheel Pose

13. The Sitting Crane Pose

14. The Grasshopper or Leg Lift to the Back Pose

15. Supine pose of firmness and luster -- lie on the back, lift the legs and bend them at the knees, and intertwine the fingers behind the knees and lift up and try to balance on the buttocks. 

16. Kneeling pose of firmness. 

17. Five-Pointed Star Triangle Pose

18. The Complete Relaxation Pose

(Note: I will complete the list when time permits.)

Important Notes: The complete relaxation pose, and all of the poses, can be changed or enhanced in any way we like, to better suit our needs.

A good general guideline is to do an even number of postures, such as 2, 4, 6, 8, etc. and then to follow that with the complete relaxation pose, # 18.

Another good guideline is to do at least the first 4 postures at least 4 times a week.

In # 3, the shoulder stand; and # 7, the topsy turvy pelvic pose; in stage 3, we can put the hands behind the knees and do a rocking movement, to come up into step 4.

It is important to remember that every step or stage has its benefits, so we don’t have to do all the steps or stages in the asanas to receive a great deal of benefit.

All the poses, except poses 5, 17 and 18, are done in a forward order and then a reverse order, In poses 1 to 16 the reverse order is generally the same or similar to the forward order.

After you learn how to do each posture, to get a quick reminder, you may make a list of the names of the postures. Or you may highlight with the computer mouse any part of this page and then print it out. 

The headstand is generally considered an advanced posture, and should be done only by those who are ready for it, and who can do it safely.

While doing the exercises or postures, we may listen to relaxing music.

The plans are to one day include “step-by-step pictures” with these yoga exercises, and YouTube videos, and if anyone would like to help in doing this, it would be appreciated.

If we work at a regular job, it can be good to take “yoga breaks” instead of coffee breaks. If we don’t have a place to lie down, or if it is not appropriate that we lie down, we can do:

sitting relaxation-meditation,

breathing exercises,

neck and back exercises,

the sitting yoga or the standing yoga. 

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