How to do Hatha Yoga poses?

Yoga is a very popular fitness method, and regular yoga practice can exercise your body and mind, cultivate your character, and relieve physical stress. And because you need to be particularly focused when exercising on a yoga mat, you can also relieve your worries and negative emotions. Among the yoga movements, there is one called Hatha Yoga. How to do it specifically? Let’s introduce it in detail below.

Hatha Yoga is a yoga technique that combines breathing and asanas. "Ha" means the sun, which is the "yang" energy in traditional Chinese medicine; "Da" means the moon, which is the "yin" in traditional Chinese medicine.

Hatha Yoga refers to the combination or union of the two forces of yin and yang to achieve balance. During the practice of Hatha Yoga, deep breathing is accompanied, which allows more oxygen to be absorbed into the body, and energy is slowly gathered to relieve muscle fatigue and soreness. Each posture has its own unique medical effect, which can nourish and lubricate the body just right, while making the body both hard and soft to reach its optimal state. Hatha Yoga can control people's emotions and maintain good blood circulation by concentrating and relaxing the nervous system. The human body continues to obtain the various nutrients it needs from the constantly circulating blood, reducing the incidence of diseases such as anemia.

1. Inverted Arrow Pose: Lie on your back with your arms on both sides of your body. Inhale and lift your legs until they are perpendicular to the ground. Exhale, push your hands slightly towards the ground, lift your back and buttocks off the ground, support your elbows on the ground, and place your hands on your hips. Stretch your legs straight up and keep breathing naturally. When recovering, lower your legs and slowly lower them back to the ground, lowering your body with control back to the supine position.

Efficacy: Replenish brain vitality and improve thinking ability; promote normal secretion of adrenal glands, relieve symptoms such as irritability, excessive tension, insomnia, etc.; treat constipation, improve sexual control and health; regular practice can help prevent and cure colds.

2. Warrior II: Stand with your legs apart, toes pointed forward, arms open and parallel to the ground, palms facing down. Inhale, turn your right foot 90 degrees to the right and your left foot slightly to the right. Exhale, bend your right thigh parallel to the ground. Look in the direction of the right hand. After returning to the original position, repeat on the other side.

Efficacy: Makes the calf muscles more elastic, eliminates leg cramps, and is also beneficial to the back and abdomen.

3. Triangle stretch: Spread your legs wide apart, toes pointing forward, arms open parallel to the ground, palms facing down. Inhale and turn your right foot 90 degrees to the right. Exhale, bend your body to the right, and touch the ground with your right hand. Keep your arms in a straight line, raise your head and look in the direction of your left hand. After returning to the original position, repeat on the other side.

Efficacy: Increase the elasticity of the spine, make the body more flexible, and effectively improve athletic ability. Eliminate excess fat around the waist area, strengthen hip muscles, add a healthy look, and improve sexual control and health.

4. One-handed sidestand balance: Sit sideways on the ground with your legs straight and your right palm supporting the ground. Inhale, use the strength of your arms to slowly support your body so that your body is in a straight line, raise your left arm upwards, and both arms are in a straight line. Look up and look at your left hand. Exhale as you return to the original position, then repeat.

Effect: Improve balance and enhance muscle strength throughout the body.

Before doing yoga, if you are a beginner, you must start with basic yoga movements. Don't just want to learn difficult movements just because you see others doing them. Because for beginners, if they don’t start from the basics and directly use difficult movements, not only will the effect of yoga not be achieved, but it is also very easy to get injured.