The 12 poses of Hatha Yoga

In a regular hatha yoga class there are 12 poses we want to get through. They should all be practiced with steadiness and comfort (don't go so far that you lose control) helping the practitioner be more aware of their own body, mind and environment. All the postures will help you sit comfortably in the lotus position (also known as meditation pose).

The class isn't limited to just 12 poses, as they all have countless variations. They don't just stretch your body but open your energy channels and help balance your chakras. Attention is especially focused on your spine, keeping it young and flexible. A regular class also includes sun salutations as a warm up, some other strengthening exercises for beginners and a deep relaxation in savasana towards the end.

The order of the poses is also important, as it balances the chakras from the crown to the root.

#1 Sirsasana Headstand

#2 Sarvangasana Shoulderstand

#3 Halasana Plough pose

#4 Matsyasana Fish pose

#5 Paschimothanasana Sitting forward bend

#6 Bhujangasana Cobra pose

#7 Shalabhasana Locust pose

#8 Dhanurasana Bow pose

#9 Ardha Matsyendrasana Spinal twist

#10 Krakasana Crow pose (Side variation)

#11 Pada hasthasana Standing forward bend

#12 Trikonasana Triangle pose

Later I will go into detail on how to each pose and the benefits for each one of them. Instructions will also be seen on this blog and on www.yogawithtone.com in the near future. Give me a follow on @yogawithtone if you are interested. :)