5 Elements of Hatha Yoga for Beginners (10 Hatha Yoga Poses)

{"slug":"hatha-yoga-poses-for-beginners","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"}},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"}},{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}}],"relatedPosts":[],"blogContent":{"id":"clbo27j06vjco09itmt445vnt","slug":"hatha-yoga-poses-for-beginners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Elements of Hatha Yoga for Beginners (10 Hatha Yoga Poses)","createdAt":"2022-12-14T19:42:30.385225+00:00","updatedAt":"2022-12-15T12:08:30.77564+00:00","coverUrl":"orzw7rqsoilsu2jszsyg.jpg","seoDescription":"Hatha Yoga aspires to create a body, mind and spiritual union practice. Read the blog to know more about Hatha yoga poses and elements","content":{"text":"If you’re new to yoga, you may be discouraged by how many types of yoga there seem to be. Hatha yoga is a great place to begin your journey! \\n\\nWhat is Hatha Yoga?\\nHatha Yoga is a style that aspires to create a body, mind and spiritual union through your practice. This very grounded yoga also connects your spirit with the elements. The word “hatha” literally translates to sun (ha) and moon (ta). Like yin and yang, this practice is meant to help you find the balance within you. Hatha yoga is great for beginners because it’s meant to be preparatory in its foundation. Hatha yoga has quickly become the most popular type of yoga in the west because it builds strength and flexibility while still being “gentle” for most people. \\n\\n4 Benefits of Hatha Yoga Practice \\nImproves flexibility and strength\\n. Hatha helps you build a strong core which will strengthen your abdominal area,spinal cord and pelvic floor.\\nReduces stress and anxiety\\n. Because yoga helps to improve physical flexibility, it also opens our energy channels and alleviates \"blockages\" we may be struggling with mentally. Yoga is also known to release emotions that the body is holding onto before movement occurs. \\nCreates mental stability\\n. Hatha helps improve your focus and mental clarity by focusing and slowing the breath. Physical fitness creates endorphins to boost happiness which  helps to slow down a racing mind and improve relaxation. \\nConnects you to your inner sense of self\\n. Hatha was originally intended to be a spiritual practice. When you commit to practicing hatha's five elements, You'll be on your way to inner peace and discovery. Start your journey to self discovery through hatha with our online platform! Our 1-on-1 classes with expert yoga teachers are a great way to begin your yoga journey. These sessions allow you to set personal goals and move at your own pace! Two private sessions are included in our \\nfree trial!\\n\n⁠\n⁠\\n5 Elements of Hatha Yoga for Beginners\\nEach branch of hatha is meant to work together to help you achieve clarity and enlightenment. Let’s break down the five elements!\\nAsanas (the posture or pose)\\n The asanas in hatha are practiced to help the body find proper alignment while connecting with your energy channels and chakras. \\nPranayamas (the breath or life force)\\n There are 8 Prana practices in hatha that can be done within a practice or on their own. Each hatha class will typically focus on one or two practices. \\nKriyas\\n. This ayurvedic technique is meant to help you cleanse during your practice. This can improve energy, improve digestion or help if you’re feeling ill. \\nBandhas (to lock or close)\\n This element will lock the energy into the body so you can carry it off your mat.  \\nMudras \\nare the final phase of your practice, a hand gesture to mark or seal a practice.\n⁠\n⁠\\n10 Hatha Yoga Poses for Beginners: \n⁠\\nIf you’re ready to start practicing hatha, you can start with these simple to learn poses before you join us for class, or when you only have time for a quick practice!\\n\\n1. Child’s Pose - Root Chakra \\n\\n\\nA calming pose. This pose is a total reset for the body, mind and spirit. A gentle way to drop in to your practice and focus your attention inward. \\n\\n2. Cat/Cow Pose - Swadhisthana Chakra\\n\\n\\nBreath control. This asana is essential in hatha because it helps you learn to move your body and breath together with control. \n\\n\\n3. Downward Dog Pose - Solar Plexus\\n\\n\\nA stretching asana. This full body stretch will help you leave your practice ready to take on the day. \\n\n\\n4. Mountain Pose - Root Chakra\\n\\n\\nFor power. Mountain pose is meant to help you find the power within yourself.\\n\n\\n5. Standing Forward Fold - Swadhisthana Chakra\\n\\n\\nTo release. This is an effective stretching asana. \\n\n\\n6. Tree Pose - Root Chakra\\n\\nThis pose is part of your hatha practice to remind you to focus and find balance. It’s also a great goal tracker pose.\\n\n\\n7. Warrior I - Throat Chakra\\n\\n \\nFor balance and strength. This asana will help to ground you and is a great way to center yourself if you’re experiencing anxiety. \\n\n\\n8. Warrior II - Sacral Chakra\\n\\nMoving from warrior I, it helps to strengthen your lower body and find flexibility in the hips. This pose helps you become an agile warrior! \\n\n\\n9. Bridge Pose - Heart Chakra\\n\\nA pose to release stress or emotion. Bridge pose is a great asana to slow down your breathing and your busy mind. \\n\n\\n10. Cobra Pose - Throat Chakra\\n\\nThis gentle spinal opener will help you close your practice with a gentle release of the hips and spine. \\n\n\n\\nLive Hatha Yoga Classes to Try\n⁠ \\n\\nBeginner Hatha\\n. In this class with Abhishek, you’ll learn to balance opposites in your physical and mental practice. This total body class will develop flexibility and strength while helping you find relaxation and clarity. \\n\\nHatha Vinyasa\\n. Move through a classic vinyasa with Bharath while you connect your breath and movement together to clear your energy channels and remove mental blocks. \\n\\nIntermediate Hatha\\n. Shikha classes are carefully crafted to create balance. This class builds a body and mind connection while combining asanas and breathwork to align with your individual goals. \\n\n\\nSo if you’re ready to start a gentle journey of self discovery or looking to build a beginner practice, try hatha today. \\nReady to get started? Join us online and start your at home practice today! \\n\\n","html":"<p>If you’re new to yoga, you may be discouraged by how many types of yoga there seem to be. Hatha yoga is a great place to begin your journey! </p><p></p><h2>What is Hatha Yoga?</h2><p>Hatha Yoga is a style that aspires to create a body, mind and spiritual union through your practice. This very grounded yoga also connects your spirit with the elements. The word “hatha” literally translates to sun (ha) and moon (ta). Like yin and yang, this practice is meant to help you find the balance within you. Hatha yoga is great for beginners because it’s meant to be preparatory in its foundation. Hatha yoga has quickly become the most popular type of yoga in the west because it builds strength and flexibility while still being “gentle” for most people. </p><p></p><h2>4 Benefits of Hatha Yoga Practice </h2><ol><li><div><p><strong>Improves flexibility and strength</strong>. Hatha helps you build a strong core which will strengthen your abdominal area,spinal cord and pelvic floor.</p></div></li><li><div><p><strong>Reduces stress and anxiety</strong>. Because yoga helps to improve physical flexibility, it also opens our energy channels and alleviates &quot;blockages&quot; we may be struggling with mentally. Yoga is also known to release emotions that the body is holding onto before movement occurs. </p></div></li><li><div><p><strong>Creates mental stability</strong>. Hatha helps improve your focus and mental clarity by focusing and slowing the breath. Physical fitness creates endorphins to boost happiness which  helps to slow down a racing mind and improve relaxation. </p></div></li><li><div><p><strong>Connects you to your inner sense of self</strong>. Hatha was originally intended to be a spiritual practice. When you commit to practicing hatha&#39;s five elements, You&#39;ll be on your way to inner peace and discovery. Start your journey to self discovery through hatha with our online platform! Our 1-on-1 classes with expert yoga teachers are a great way to begin your yoga journey. These sessions allow you to set personal goals and move at your own pace! Two private sessions are included in our <a target='_blank' title=\"https://www.myyogateacher.com/free-trial-gs\" href=\"https://www.myyogateacher.com/free-trial-gs\"><u>free trial!</u></a><br><br></p></div></li></ol><h2>5 Elements of Hatha Yoga for Beginners</h2><p>Each branch of hatha is meant to work together to help you achieve clarity and enlightenment. Let’s break down the five elements!</p><ol><li><div><p><strong>Asanas (the posture or pose)</strong> The asanas in hatha are practiced to help the body find proper alignment while connecting with your energy channels and chakras. </p></div></li><li><div><p><strong>Pranayamas (the breath or life force)</strong> There are 8 Prana practices in hatha that can be done within a practice or on their own. Each hatha class will typically focus on one or two practices. </p></div></li><li><div><p><strong>Kriyas</strong>. This ayurvedic technique is meant to help you cleanse during your practice. This can improve energy, improve digestion or help if you’re feeling ill. </p></div></li><li><div><p><strong>Bandhas (to lock or close)</strong> This element will lock the energy into the body so you can carry it off your mat.  </p></div></li><li><div><p><strong>Mudras </strong>are the final phase of your practice, a hand gesture to mark or seal a practice.<br><br></p></div></li></ol><h3>10 Hatha Yoga Poses for Beginners: <br></h3><p>If you’re ready to start practicing hatha, you can start with these simple to learn poses before you join us for class, or when you only have time for a quick practice!</p><p></p><p><strong>1. Child’s Pose - Root Chakra </strong></p><img src=\"https://media.graphassets.com/resize=width:2471,height:1648/oij3u3Z0SFeUHVleRZSo\" alt=\"Child’s Pose - Root Chakra \" title=\"Child_s pose.jpg\" width=\"2471\" height=\"1648\" /><p></p><p>A calming pose. This pose is a total reset for the body, mind and spirit. A gentle way to drop in to your practice and focus your attention inward. </p><p></p><p><strong>2. Cat/Cow Pose - Swadhisthana Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2511,height:1674/3hQ4DY7S2O20PvcQNOWA\" alt=\"Cat/Cow Pose - Swadhisthana Chakra\" title=\"Cat pose.jpg\" width=\"2511\" height=\"1674\" /><p></p><p>Breath control. This asana is essential in hatha because it helps you learn to move your body and breath together with control. <br></p><p></p><p><strong>3. Downward Dog Pose - Solar Plexus</strong></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6WkBbCsZQy22G33gIWxQ\" alt=\"Downward Dog Pose - Solar Plexus\" title=\"downdog.jpg\" width=\"3000\" height=\"2000\" /><p></p><p>A stretching asana. This full body stretch will help you leave your practice ready to take on the day. </p><p><br></p><p><strong>4. Mountain Pose - Root Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/oRnTFK5TMuvqGHkdHQHG\" alt=\"Mountain Pose - Root Chakra\" title=\"moutain.jpg\" width=\"3504\" height=\"2336\" /><p></p><p>For power. Mountain pose is meant to help you find the power within yourself.</p><p><br></p><p><strong>5. Standing Forward Fold - Swadhisthana Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\" alt=\"Standing Forward Fold - Swadhisthana Chakra\" title=\"Standing forward fold.jpg\" width=\"2870\" height=\"1914\" /><p></p><p>To release. This is an effective stretching asana. </p><p><br></p><p><strong>6. Tree Pose - Root Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/JEYR3SkLTwmWPmuxdDYz\" alt=\"Tree Pose - Root Chakra\" title=\"tree.jpg\" width=\"3504\" height=\"2336\" /><p>This pose is part of your hatha practice to remind you to focus and find balance. It’s also a great goal tracker pose.</p><p><br></p><p><strong>7. Warrior I - Throat Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/lG7ZF9MR8m9rYaP4SBJA\" alt=\"Warrior I - Throat Chakra\" title=\"DSC00483.JPG\" width=\"6000\" height=\"4000\" /><p><strong> </strong></p><p>For balance and strength. This asana will help to ground you and is a great way to center yourself if you’re experiencing anxiety. </p><p><br></p><p><strong>8. Warrior II - Sacral Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2394,height:1608/Dm91I79TI5CKtpZCU5ag\" alt=\"Warrior II - Sacral Chakra\" title=\"warrior2.jpg\" width=\"2394\" height=\"1608\" /><p>Moving from warrior I, it helps to strengthen your lower body and find flexibility in the hips. This pose helps you become an agile warrior! </p><p><br></p><p><strong>9. Bridge Pose - Heart Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/qWmJyO1RJOH5XgBnkUza\" alt=\"Bridge Pose - Heart Chakra\" title=\"bridge (2).jpg\" width=\"3000\" height=\"2000\" /><p>A pose to release stress or emotion. Bridge pose is a great asana to slow down your breathing and your busy mind. </p><p><br></p><p><strong>10. Cobra Pose - Throat Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2488,height:1659/KI9VVMoSh2ILzKrNl6OQ\" alt=\"Cobra Pose - Throat Chakra\" title=\"cobra.jpg\" width=\"2488\" height=\"1659\" /><p>This gentle spinal opener will help you close your practice with a gentle release of the hips and spine. </p><p><br><br></p><h3>Live Hatha Yoga Classes to Try<br> </h3><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\"><u>Beginner Hatha</u></a>. In this class with Abhishek, you’ll learn to balance opposites in your physical and mental practice. This total body class will develop flexibility and strength while helping you find relaxation and clarity. </p><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\" href=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\"><u>Hatha Vinyasa</u></a>. Move through a classic vinyasa with Bharath while you connect your breath and movement together to clear your energy channels and remove mental blocks. </p><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\"><u>Intermediate Hatha</u></a>. Shikha classes are carefully crafted to create balance. This class builds a body and mind connection while combining asanas and breathwork to align with your individual goals. </p><p><br></p><p>So if you’re ready to start a gentle journey of self discovery or looking to build a beginner practice, try hatha today. <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Ready to get started? Join us online and start your at home practice today! </u></a></p><p></p>"},"category":["yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you’re new to yoga, you may be discouraged by how many types of yoga there seem to be. Hatha yoga is a great place to begin your journey! </p><p></p><h2>What is Hatha Yoga?</h2><p>Hatha Yoga is a style that aspires to create a body, mind and spiritual union through your practice. This very grounded yoga also connects your spirit with the elements. The word “hatha” literally translates to sun (ha) and moon (ta). Like yin and yang, this practice is meant to help you find the balance within you. Hatha yoga is great for beginners because it’s meant to be preparatory in its foundation. Hatha yoga has quickly become the most popular type of yoga in the west because it builds strength and flexibility while still being “gentle” for most people. </p><p></p><h2>4 Benefits of Hatha Yoga Practice </h2><ol><li><div><p><strong>Improves flexibility and strength</strong>. Hatha helps you build a strong core which will strengthen your abdominal area,spinal cord and pelvic floor.</p></div></li><li><div><p><strong>Reduces stress and anxiety</strong>. Because yoga helps to improve physical flexibility, it also opens our energy channels and alleviates &quot;blockages&quot; we may be struggling with mentally. Yoga is also known to release emotions that the body is holding onto before movement occurs. </p></div></li><li><div><p><strong>Creates mental stability</strong>. Hatha helps improve your focus and mental clarity by focusing and slowing the breath. Physical fitness creates endorphins to boost happiness which  helps to slow down a racing mind and improve relaxation. </p></div></li><li><div><p><strong>Connects you to your inner sense of self</strong>. Hatha was originally intended to be a spiritual practice. When you commit to practicing hatha&#39;s five elements, You&#39;ll be on your way to inner peace and discovery. Start your journey to self discovery through hatha with our online platform! Our 1-on-1 classes with expert yoga teachers are a great way to begin your yoga journey. These sessions allow you to set personal goals and move at your own pace! Two private sessions are included in our <a target='_blank' title=\"https://www.myyogateacher.com/free-trial-gs\" href=\"https://www.myyogateacher.com/free-trial-gs\"><u>free trial!</u></a><br><br></p></div></li></ol><h2>5 Elements of Hatha Yoga for Beginners</h2><p>Each branch of hatha is meant to work together to help you achieve clarity and enlightenment. Let’s break down the five elements!</p><ol><li><div><p><strong>Asanas (the posture or pose)</strong> The asanas in hatha are practiced to help the body find proper alignment while connecting with your energy channels and chakras. </p></div></li><li><div><p><strong>Pranayamas (the breath or life force)</strong> There are 8 Prana practices in hatha that can be done within a practice or on their own. Each hatha class will typically focus on one or two practices. </p></div></li><li><div><p><strong>Kriyas</strong>. This ayurvedic technique is meant to help you cleanse during your practice. This can improve energy, improve digestion or help if you’re feeling ill. </p></div></li><li><div><p><strong>Bandhas (to lock or close)</strong> This element will lock the energy into the body so you can carry it off your mat.  </p></div></li><li><div><p><strong>Mudras </strong>are the final phase of your practice, a hand gesture to mark or seal a practice.<br><br></p></div></li></ol><h3>10 Hatha Yoga Poses for Beginners: <br></h3><p>If you’re ready to start practicing hatha, you can start with these simple to learn poses before you join us for class, or when you only have time for a quick practice!</p><p></p><p><strong>1. Child’s Pose - Root Chakra </strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2471,height:1648/oij3u3Z0SFeUHVleRZSo\" \n                alt=\"Child’s Pose - Root Chakra \"\n                title=\"Child’s Pose - Root Chakra \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2471,height:1648/oij3u3Z0SFeUHVleRZSo\"\n                alt=\"Child’s Pose - Root Chakra \"\n                title=\"Child’s Pose - Root Chakra \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2471,height:1648/oij3u3Z0SFeUHVleRZSo\"\n                alt=\"Child’s Pose - Root Chakra \"\n                title=\"Child’s Pose - Root Chakra \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>A calming pose. This pose is a total reset for the body, mind and spirit. A gentle way to drop in to your practice and focus your attention inward. </p><p></p><p><strong>2. Cat/Cow Pose - Swadhisthana Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2511,height:1674/3hQ4DY7S2O20PvcQNOWA\" \n                alt=\"Cat/Cow Pose - Swadhisthana Chakra\"\n                title=\"Cat/Cow Pose - Swadhisthana Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2511,height:1674/3hQ4DY7S2O20PvcQNOWA\"\n                alt=\"Cat/Cow Pose - Swadhisthana Chakra\"\n                title=\"Cat/Cow Pose - Swadhisthana Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2511,height:1674/3hQ4DY7S2O20PvcQNOWA\"\n                alt=\"Cat/Cow Pose - Swadhisthana Chakra\"\n                title=\"Cat/Cow Pose - Swadhisthana Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Breath control. This asana is essential in hatha because it helps you learn to move your body and breath together with control. <br></p><p></p><p><strong>3. Downward Dog Pose - Solar Plexus</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3000,height:2000/6WkBbCsZQy22G33gIWxQ\" \n                alt=\"Downward Dog Pose - Solar Plexus\"\n                title=\"Downward Dog Pose - Solar Plexus\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:2000/6WkBbCsZQy22G33gIWxQ\"\n                alt=\"Downward Dog Pose - Solar Plexus\"\n                title=\"Downward Dog Pose - Solar Plexus\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:2000/6WkBbCsZQy22G33gIWxQ\"\n                alt=\"Downward Dog Pose - Solar Plexus\"\n                title=\"Downward Dog Pose - Solar Plexus\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>A stretching asana. This full body stretch will help you leave your practice ready to take on the day. </p><p><br></p><p><strong>4. Mountain Pose - Root Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3504,height:2336/oRnTFK5TMuvqGHkdHQHG\" \n                alt=\"Mountain Pose - Root Chakra\"\n                title=\"Mountain Pose - Root Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/oRnTFK5TMuvqGHkdHQHG\"\n                alt=\"Mountain Pose - Root Chakra\"\n                title=\"Mountain Pose - Root Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/oRnTFK5TMuvqGHkdHQHG\"\n                alt=\"Mountain Pose - Root Chakra\"\n                title=\"Mountain Pose - Root Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>For power. Mountain pose is meant to help you find the power within yourself.</p><p><br></p><p><strong>5. Standing Forward Fold - Swadhisthana Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\" \n                alt=\"Standing Forward Fold - Swadhisthana Chakra\"\n                title=\"Standing Forward Fold - Swadhisthana Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\"\n                alt=\"Standing Forward Fold - Swadhisthana Chakra\"\n                title=\"Standing Forward Fold - Swadhisthana Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\"\n                alt=\"Standing Forward Fold - Swadhisthana Chakra\"\n                title=\"Standing Forward Fold - Swadhisthana Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>To release. This is an effective stretching asana. </p><p><br></p><p><strong>6. Tree Pose - Root Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3504,height:2336/JEYR3SkLTwmWPmuxdDYz\" \n                alt=\"Tree Pose - Root Chakra\"\n                title=\"Tree Pose - Root Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/JEYR3SkLTwmWPmuxdDYz\"\n                alt=\"Tree Pose - Root Chakra\"\n                title=\"Tree Pose - Root Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/JEYR3SkLTwmWPmuxdDYz\"\n                alt=\"Tree Pose - Root Chakra\"\n                title=\"Tree Pose - Root Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>This pose is part of your hatha practice to remind you to focus and find balance. It’s also a great goal tracker pose.</p><p><br></p><p><strong>7. Warrior I - Throat Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/lG7ZF9MR8m9rYaP4SBJA\" \n                alt=\"Warrior I - Throat Chakra\"\n                title=\"Warrior I - Throat Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/lG7ZF9MR8m9rYaP4SBJA\"\n                alt=\"Warrior I - Throat Chakra\"\n                title=\"Warrior I - Throat Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/lG7ZF9MR8m9rYaP4SBJA\"\n                alt=\"Warrior I - Throat Chakra\"\n                title=\"Warrior I - Throat Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p><strong> </strong></p><p>For balance and strength. This asana will help to ground you and is a great way to center yourself if you’re experiencing anxiety. </p><p><br></p><p><strong>8. Warrior II - Sacral Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2394,height:1608/Dm91I79TI5CKtpZCU5ag\" \n                alt=\"Warrior II - Sacral Chakra\"\n                title=\"Warrior II - Sacral Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2394,height:1608/Dm91I79TI5CKtpZCU5ag\"\n                alt=\"Warrior II - Sacral Chakra\"\n                title=\"Warrior II - Sacral Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2394,height:1608/Dm91I79TI5CKtpZCU5ag\"\n                alt=\"Warrior II - Sacral Chakra\"\n                title=\"Warrior II - Sacral Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Moving from warrior I, it helps to strengthen your lower body and find flexibility in the hips. This pose helps you become an agile warrior! </p><p><br></p><p><strong>9. Bridge Pose - Heart Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3000,height:2000/qWmJyO1RJOH5XgBnkUza\" \n                alt=\"Bridge Pose - Heart Chakra\"\n                title=\"Bridge Pose - Heart Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:2000/qWmJyO1RJOH5XgBnkUza\"\n                alt=\"Bridge Pose - Heart Chakra\"\n                title=\"Bridge Pose - Heart Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:2000/qWmJyO1RJOH5XgBnkUza\"\n                alt=\"Bridge Pose - Heart Chakra\"\n                title=\"Bridge Pose - Heart Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>A pose to release stress or emotion. Bridge pose is a great asana to slow down your breathing and your busy mind. </p><p><br></p><p><strong>10. Cobra Pose - Throat Chakra</strong></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2488,height:1659/KI9VVMoSh2ILzKrNl6OQ\" \n                alt=\"Cobra Pose - Throat Chakra\"\n                title=\"Cobra Pose - Throat Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2488,height:1659/KI9VVMoSh2ILzKrNl6OQ\"\n                alt=\"Cobra Pose - Throat Chakra\"\n                title=\"Cobra Pose - Throat Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2488,height:1659/KI9VVMoSh2ILzKrNl6OQ\"\n                alt=\"Cobra Pose - Throat Chakra\"\n                title=\"Cobra Pose - Throat Chakra\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>This gentle spinal opener will help you close your practice with a gentle release of the hips and spine. </p><p><br><br></p><h3>Live Hatha Yoga Classes to Try<br> </h3><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\"><u>Beginner Hatha</u></a>. In this class with Abhishek, you’ll learn to balance opposites in your physical and mental practice. This total body class will develop flexibility and strength while helping you find relaxation and clarity. </p><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\" href=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\"><u>Hatha Vinyasa</u></a>. Move through a classic vinyasa with Bharath while you connect your breath and movement together to clear your energy channels and remove mental blocks. </p><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\"><u>Intermediate Hatha</u></a>. Shikha classes are carefully crafted to create balance. This class builds a body and mind connection while combining asanas and breathwork to align with your individual goals. </p><p><br></p><p>So if you’re ready to start a gentle journey of self discovery or looking to build a beginner practice, try hatha today. <a\n            class=\"inline-cta\"\n            id=ea3ac0be-0d32-49af-89ee-e2a3e74857cd\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=clbo27j06vjco09itmt445vnt&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=5 Elements of Hatha Yoga for Beginners (10 Hatha Yoga Poses)&entity_slug=hatha-yoga-poses-for-beginners&page_or_popup=/articles/hatha-yoga-poses-for-beginners&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"ea3ac0be-0d32-49af-89ee-e2a3e74857cd\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"5 Elements of Hatha Yoga for Beginners (10 Hatha Yoga Poses)\"\n            data-slug=\"hatha-yoga-poses-for-beginners\"\n            <u><u>Ready to get started? Join us online and start your at home practice today! </u></u>        \n            </a></p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"hatha-yoga-poses-for-beginners","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/hatha-yoga-poses-for-beginners","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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Read the blog to know more about Hatha yoga poses and elements","content":{"text":"If you’re new to yoga, you may be discouraged by how many types of yoga there seem to be. Hatha yoga is a great place to begin your journey! \\n\\nWhat is Hatha Yoga?\\nHatha Yoga is a style that aspires to create a body, mind and spiritual union through your practice. This very grounded yoga also connects your spirit with the elements. The word “hatha” literally translates to sun (ha) and moon (ta). Like yin and yang, this practice is meant to help you find the balance within you. Hatha yoga is great for beginners because it’s meant to be preparatory in its foundation. Hatha yoga has quickly become the most popular type of yoga in the west because it builds strength and flexibility while still being “gentle” for most people. \\n\\n4 Benefits of Hatha Yoga Practice \\nImproves flexibility and strength\\n. Hatha helps you build a strong core which will strengthen your abdominal area,spinal cord and pelvic floor.\\nReduces stress and anxiety\\n. Because yoga helps to improve physical flexibility, it also opens our energy channels and alleviates \"blockages\" we may be struggling with mentally. Yoga is also known to release emotions that the body is holding onto before movement occurs. \\nCreates mental stability\\n. Hatha helps improve your focus and mental clarity by focusing and slowing the breath. Physical fitness creates endorphins to boost happiness which  helps to slow down a racing mind and improve relaxation. \\nConnects you to your inner sense of self\\n. Hatha was originally intended to be a spiritual practice. When you commit to practicing hatha's five elements, You'll be on your way to inner peace and discovery. Start your journey to self discovery through hatha with our online platform! Our 1-on-1 classes with expert yoga teachers are a great way to begin your yoga journey. These sessions allow you to set personal goals and move at your own pace! Two private sessions are included in our \\nfree trial!\\n\n⁠\n⁠\\n5 Elements of Hatha Yoga for Beginners\\nEach branch of hatha is meant to work together to help you achieve clarity and enlightenment. Let’s break down the five elements!\\nAsanas (the posture or pose)\\n The asanas in hatha are practiced to help the body find proper alignment while connecting with your energy channels and chakras. \\nPranayamas (the breath or life force)\\n There are 8 Prana practices in hatha that can be done within a practice or on their own. Each hatha class will typically focus on one or two practices. \\nKriyas\\n. This ayurvedic technique is meant to help you cleanse during your practice. This can improve energy, improve digestion or help if you’re feeling ill. \\nBandhas (to lock or close)\\n This element will lock the energy into the body so you can carry it off your mat.  \\nMudras \\nare the final phase of your practice, a hand gesture to mark or seal a practice.\n⁠\n⁠\\n10 Hatha Yoga Poses for Beginners: \n⁠\\nIf you’re ready to start practicing hatha, you can start with these simple to learn poses before you join us for class, or when you only have time for a quick practice!\\n\\n1. Child’s Pose - Root Chakra \\n\\n\\nA calming pose. This pose is a total reset for the body, mind and spirit. A gentle way to drop in to your practice and focus your attention inward. \\n\\n2. Cat/Cow Pose - Swadhisthana Chakra\\n\\n\\nBreath control. This asana is essential in hatha because it helps you learn to move your body and breath together with control. \n\\n\\n3. Downward Dog Pose - Solar Plexus\\n\\n\\nA stretching asana. This full body stretch will help you leave your practice ready to take on the day. \\n\n\\n4. Mountain Pose - Root Chakra\\n\\n\\nFor power. Mountain pose is meant to help you find the power within yourself.\\n\n\\n5. Standing Forward Fold - Swadhisthana Chakra\\n\\n\\nTo release. This is an effective stretching asana. \\n\n\\n6. Tree Pose - Root Chakra\\n\\nThis pose is part of your hatha practice to remind you to focus and find balance. It’s also a great goal tracker pose.\\n\n\\n7. Warrior I - Throat Chakra\\n\\n \\nFor balance and strength. This asana will help to ground you and is a great way to center yourself if you’re experiencing anxiety. \\n\n\\n8. Warrior II - Sacral Chakra\\n\\nMoving from warrior I, it helps to strengthen your lower body and find flexibility in the hips. This pose helps you become an agile warrior! \\n\n\\n9. Bridge Pose - Heart Chakra\\n\\nA pose to release stress or emotion. Bridge pose is a great asana to slow down your breathing and your busy mind. \\n\n\\n10. Cobra Pose - Throat Chakra\\n\\nThis gentle spinal opener will help you close your practice with a gentle release of the hips and spine. \\n\n\n\\nLive Hatha Yoga Classes to Try\n⁠ \\n\\nBeginner Hatha\\n. In this class with Abhishek, you’ll learn to balance opposites in your physical and mental practice. This total body class will develop flexibility and strength while helping you find relaxation and clarity. \\n\\nHatha Vinyasa\\n. Move through a classic vinyasa with Bharath while you connect your breath and movement together to clear your energy channels and remove mental blocks. \\n\\nIntermediate Hatha\\n. Shikha classes are carefully crafted to create balance. This class builds a body and mind connection while combining asanas and breathwork to align with your individual goals. \\n\n\\nSo if you’re ready to start a gentle journey of self discovery or looking to build a beginner practice, try hatha today. \\nReady to get started? Join us online and start your at home practice today! \\n\\n","html":"<p>If you’re new to yoga, you may be discouraged by how many types of yoga there seem to be. Hatha yoga is a great place to begin your journey! </p><p></p><h2>What is Hatha Yoga?</h2><p>Hatha Yoga is a style that aspires to create a body, mind and spiritual union through your practice. This very grounded yoga also connects your spirit with the elements. The word “hatha” literally translates to sun (ha) and moon (ta). Like yin and yang, this practice is meant to help you find the balance within you. Hatha yoga is great for beginners because it’s meant to be preparatory in its foundation. Hatha yoga has quickly become the most popular type of yoga in the west because it builds strength and flexibility while still being “gentle” for most people. </p><p></p><h2>4 Benefits of Hatha Yoga Practice </h2><ol><li><div><p><strong>Improves flexibility and strength</strong>. Hatha helps you build a strong core which will strengthen your abdominal area,spinal cord and pelvic floor.</p></div></li><li><div><p><strong>Reduces stress and anxiety</strong>. Because yoga helps to improve physical flexibility, it also opens our energy channels and alleviates &quot;blockages&quot; we may be struggling with mentally. Yoga is also known to release emotions that the body is holding onto before movement occurs. </p></div></li><li><div><p><strong>Creates mental stability</strong>. Hatha helps improve your focus and mental clarity by focusing and slowing the breath. Physical fitness creates endorphins to boost happiness which  helps to slow down a racing mind and improve relaxation. </p></div></li><li><div><p><strong>Connects you to your inner sense of self</strong>. Hatha was originally intended to be a spiritual practice. When you commit to practicing hatha&#39;s five elements, You&#39;ll be on your way to inner peace and discovery. Start your journey to self discovery through hatha with our online platform! Our 1-on-1 classes with expert yoga teachers are a great way to begin your yoga journey. These sessions allow you to set personal goals and move at your own pace! Two private sessions are included in our <a target='_blank' title=\"https://www.myyogateacher.com/free-trial-gs\" href=\"https://www.myyogateacher.com/free-trial-gs\"><u>free trial!</u></a><br><br></p></div></li></ol><h2>5 Elements of Hatha Yoga for Beginners</h2><p>Each branch of hatha is meant to work together to help you achieve clarity and enlightenment. Let’s break down the five elements!</p><ol><li><div><p><strong>Asanas (the posture or pose)</strong> The asanas in hatha are practiced to help the body find proper alignment while connecting with your energy channels and chakras. </p></div></li><li><div><p><strong>Pranayamas (the breath or life force)</strong> There are 8 Prana practices in hatha that can be done within a practice or on their own. Each hatha class will typically focus on one or two practices. </p></div></li><li><div><p><strong>Kriyas</strong>. This ayurvedic technique is meant to help you cleanse during your practice. This can improve energy, improve digestion or help if you’re feeling ill. </p></div></li><li><div><p><strong>Bandhas (to lock or close)</strong> This element will lock the energy into the body so you can carry it off your mat.  </p></div></li><li><div><p><strong>Mudras </strong>are the final phase of your practice, a hand gesture to mark or seal a practice.<br><br></p></div></li></ol><h3>10 Hatha Yoga Poses for Beginners: <br></h3><p>If you’re ready to start practicing hatha, you can start with these simple to learn poses before you join us for class, or when you only have time for a quick practice!</p><p></p><p><strong>1. Child’s Pose - Root Chakra </strong></p><img src=\"https://media.graphassets.com/resize=width:2471,height:1648/oij3u3Z0SFeUHVleRZSo\" alt=\"Child’s Pose - Root Chakra \" title=\"Child_s pose.jpg\" width=\"2471\" height=\"1648\" /><p></p><p>A calming pose. This pose is a total reset for the body, mind and spirit. A gentle way to drop in to your practice and focus your attention inward. </p><p></p><p><strong>2. Cat/Cow Pose - Swadhisthana Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2511,height:1674/3hQ4DY7S2O20PvcQNOWA\" alt=\"Cat/Cow Pose - Swadhisthana Chakra\" title=\"Cat pose.jpg\" width=\"2511\" height=\"1674\" /><p></p><p>Breath control. This asana is essential in hatha because it helps you learn to move your body and breath together with control. <br></p><p></p><p><strong>3. Downward Dog Pose - Solar Plexus</strong></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6WkBbCsZQy22G33gIWxQ\" alt=\"Downward Dog Pose - Solar Plexus\" title=\"downdog.jpg\" width=\"3000\" height=\"2000\" /><p></p><p>A stretching asana. This full body stretch will help you leave your practice ready to take on the day. </p><p><br></p><p><strong>4. Mountain Pose - Root Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/oRnTFK5TMuvqGHkdHQHG\" alt=\"Mountain Pose - Root Chakra\" title=\"moutain.jpg\" width=\"3504\" height=\"2336\" /><p></p><p>For power. Mountain pose is meant to help you find the power within yourself.</p><p><br></p><p><strong>5. Standing Forward Fold - Swadhisthana Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\" alt=\"Standing Forward Fold - Swadhisthana Chakra\" title=\"Standing forward fold.jpg\" width=\"2870\" height=\"1914\" /><p></p><p>To release. This is an effective stretching asana. </p><p><br></p><p><strong>6. Tree Pose - Root Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/JEYR3SkLTwmWPmuxdDYz\" alt=\"Tree Pose - Root Chakra\" title=\"tree.jpg\" width=\"3504\" height=\"2336\" /><p>This pose is part of your hatha practice to remind you to focus and find balance. It’s also a great goal tracker pose.</p><p><br></p><p><strong>7. Warrior I - Throat Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/lG7ZF9MR8m9rYaP4SBJA\" alt=\"Warrior I - Throat Chakra\" title=\"DSC00483.JPG\" width=\"6000\" height=\"4000\" /><p><strong> </strong></p><p>For balance and strength. This asana will help to ground you and is a great way to center yourself if you’re experiencing anxiety. </p><p><br></p><p><strong>8. Warrior II - Sacral Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2394,height:1608/Dm91I79TI5CKtpZCU5ag\" alt=\"Warrior II - Sacral Chakra\" title=\"warrior2.jpg\" width=\"2394\" height=\"1608\" /><p>Moving from warrior I, it helps to strengthen your lower body and find flexibility in the hips. This pose helps you become an agile warrior! </p><p><br></p><p><strong>9. Bridge Pose - Heart Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/qWmJyO1RJOH5XgBnkUza\" alt=\"Bridge Pose - Heart Chakra\" title=\"bridge (2).jpg\" width=\"3000\" height=\"2000\" /><p>A pose to release stress or emotion. Bridge pose is a great asana to slow down your breathing and your busy mind. </p><p><br></p><p><strong>10. Cobra Pose - Throat Chakra</strong></p><img src=\"https://media.graphassets.com/resize=width:2488,height:1659/KI9VVMoSh2ILzKrNl6OQ\" alt=\"Cobra Pose - Throat Chakra\" title=\"cobra.jpg\" width=\"2488\" height=\"1659\" /><p>This gentle spinal opener will help you close your practice with a gentle release of the hips and spine. </p><p><br><br></p><h3>Live Hatha Yoga Classes to Try<br> </h3><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\"><u>Beginner Hatha</u></a>. In this class with Abhishek, you’ll learn to balance opposites in your physical and mental practice. This total body class will develop flexibility and strength while helping you find relaxation and clarity. </p><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\" href=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\"><u>Hatha Vinyasa</u></a>. Move through a classic vinyasa with Bharath while you connect your breath and movement together to clear your energy channels and remove mental blocks. </p><p><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\"><u>Intermediate Hatha</u></a>. Shikha classes are carefully crafted to create balance. This class builds a body and mind connection while combining asanas and breathwork to align with your individual goals. </p><p><br></p><p>So if you’re ready to start a gentle journey of self discovery or looking to build a beginner practice, try hatha today. <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Ready to get started? Join us online and start your at home practice today! </u></a></p><p></p>"},"category":["yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}