Basic Breathing Exercises: Breathing with Awareness
and Three-Part Breathing
Standing Relaxation-Meditation or the Mountain Pose
Neck and Back
Exercises
Understanding Hatha Yoga -- Yoga Exercises, Postures, or Asanas
Classical
Hatha Yoga Exercises, Postures, or Asanas, 1 to 18
1.The Pose of Salutation (5 steps
or stages)
2.The Salutation to the Sun or Sun Salutation
(14 steps or stages)
3.The Shoulder Stand or Integral Shoulder
Pose (4 steps or stages)
4.The Fish Pose (6 steps or
stages)
5.The Standing Crane Pose or
Standing Forward Bend (4 steps or stages)
6.The Bow Pose (5 steps or
stages)
7.The Topsy-Turvy Pelvic Pose
(4 steps or stages)
8.The Half Fish Pose (3 steps
or stages)
9.The Plow Pose (5 steps or
stages)
10. The Resurrection Pose (3 variations)
11. The Yogic Symbol Pose (3 variations)
12. The Half Wheel Pose (5
steps or stages)
13. The Sitting Crane Pose
or Sitting Forward Bend (5 Steps or Stages)
14. The Locust Pose or
Grasshopper Pose (Three variations)
15. Supine Pose of Firmness
and Luster (6 Steps or stages)
16. Kneeling Pose of
Firmness (6 Steps or Stages)
17. The Triangle Pose (14
Steps or Stages)
18. The Complete Relaxation
Pose (About 15 Steps or stages)
A List of the Classical Hatha Yoga Exercises, Postures, or Asanas, 1 to 18
Additional Benefits of
the Yoga
Eye Exercises and
Palming the Eyes
The Four Main Yoga
Sitting Postures
Sitting Relaxation
Meditation
Hatha Yoga Practice Record
Teacher Training for Yoga Teachers
A Summary and My
Personal Testimonial
Introduction to
Yoga Made Easy – Yoga for All
Hatha yoga is yoga
exercises, postures, or asanas. These exercises are relatively easy, enjoyable,
energizing, effective, and enlightening. They are some of the best exercises
for improving our health and energy level. They are excellent for developing
flexibility and helping to slow down or reverse the aging process.
When done on a regular
basis, these exercises can help give us more energy and help us to look better,
feel better, and need less sleep.
In simple terms – Things go better with
yoga!
Deep Relaxation or Complete Relaxation
One of the purposes of yoga is to
teach us deep relaxation or complete relaxation for the health of the body,
mind and soul. We can relax lying down, sitting up, or standing. We begin by
stilling the mind and the body, and going into a deeper and healthier state of
mind. We can strive to stay in a relaxed position for about 2 to 20 minutes.
We strive to achieve that “peace
that passeth understanding.” And we strive to feel the Presence filling us with
Light, Life, and Love. It is generally good to practice this “deep relaxation”
or “complete relaxation” two or three times a day.
In cooler or cold weather we may use a blanket to keep ourselves warm
when we do our relaxation.
Let us relax and enjoy ourselves.
Basic Breathing Exercises
Breathing With Awareness
The more we breathe with awareness, the more aware
we will be, and the more energy, strength, and calmness we will have. It is
good to practice breathing with awareness as often as possible, at least two or
three times a day.
Three-Part Breathing
1.belly breathing,
deep abdominal breathing, or one-part breathing,
2.belly and chest
breathing, or two-part breathing, and
3.belly, chest, and
upper chest breathing; three-part breathing or the complete breath.
(Note: Breathe in and expand the belly, chest, and
upper chest, and then breathe out and contract the belly, chest, and upper
chest.)
It
is generally good to practice this three-part breathing at least once, and
preferably, two or three times a day.
Standing Relaxation-Meditation Pose or Mountain Pose
Stand in a relaxed or meditative position with the
feet spread a comfortable distance apart, approximately shoulder width, with
the hands relaxed along the sides. Let the mind and body relax as much as
possible, and let the vital energy or prana flow through the body.
This
“standing relaxation-meditation pose” can help us to develop a greater internal
strength and external strength. It can help us develop good posture, balance,
the ability to meditate better, and far more. It can help to develop agreater patience, harmony, and humility.
The neck
and back exercises, and all of the hatha yoga exercises that follow, start and
end with the standing relaxation pose.
An
interesting teaching for meditation is, “Come and worship under the Mighty Tree
of Life. Come and stand under your own vine and fig tree.”
This standing relaxation-meditation pose is also called the
mountain pose.
Neck and Back Exercises
Wonderfully Complimentary Exercises to the Yoga
The following neck and back exercises are wonderfully
complimentary exercises to the yoga exercises. These neck and back exercises
help to develop flexibility in the neck and back and help us to do the yoga
better. They help to relax and relieve tension in the neck and back. The neck
and back exercises are a “do it yourself” neck and back adjustment.
After standing in the “standing relaxation-meditation pose,”
spread the feet a comfortable distance apart and do the following movements:
Neck Exercises
Forward and Backward
Sideways or Right-Left
Turning or Twisting
Circular in Two Directions (In one direction a
few times, then the other direction)
Back Exercises
Forward and Backward (With the hands on the
hips)
Sideways or Right-Left (With the hands on the
hips)
Turning or Twisting (With the hands behind the
back)
Circular in Two Directions
(With the hands on the hips, in one direction a few times, then the other
direction. Or do the circular movements to a count of four, 1- forward, 2 to
one side, 3 to the back, and 4 to the other side)
Understanding Hatha Yoga
Yoga Exercises, Postures, or Asanas
This hatha yoga is an excellent
set of yoga exercises, postures, or asanas. There are a total of 18 in all,
including the salutation to the sun.
Each
posture is done in steps or stages. The postures begin with a standing
relaxation-meditation position, and progress in a forward order, step-by-step,
to the point of the posture, which is then held for a reasonable or comfortable
period of time. Then the order is reversed, generally relaxing first, and
coming back to a standing position.
Each
of us is to do only the steps or stages that is right for us, that is,
what we can reasonably or comfortably do. And since we do only the steps
or stages that is right for us, all can do this yoga, and it is relatively easy
and safe to do. In the beginning it is good to be gentle and easy
with ourselves, and simply do our “gentle best.” It is good for us to be
“gentle men” and “gentle women.” Doing this yoga safely is a primary concern.
In
this class we will take a gentle and gradual approach, a
step-by-step approach, so all can learn this yoga and feel comfortable and
safe.
The postures are generally done on
a comfortable mat, pad, blanket, or sleeping bag.
Little or no food is generally
taken for at least one to three hours before doing the postures.
There
is generally no competition in yoga, and each person generally
progresses at his or her own rate.
The
emphasis is this class is learning the “foundational four” postures, that is,
the first four postures. The ideal is generally to become relatively proficient
in these four, and then gradually progressing to learn as many of the 18 as we
can.
The
postures are generally done in a particular order; the order that is given in
this booklet, that is, from 1 to 18. Postures 3 to 16 are done in pose and
counterpose; that is, in the pose the trunk of the body is bent forward, and in
the counterpose, the trunk of the body is bent backwards. This helps to develop
better muscle tone, flexibility, and relaxation.
The ideal is to develop some kind of
regular schedule; or at least take some time for yoga every day or at least
most days. Hatha yoga is generally considered the
greatest form of spiritual-physical exercises; in particular, this set of
exercises.
We will probably find that our bodies get
stronger and stronger, and the postures get easier and easier to do. With
practice, the postures can be held longer and longer, and with greater ease.
Also, with practice we will generally have more energy, better breathing, and
less need for sleep. In fact, with regular practice, we will generally wake up
earlier, feel better and have more energy during the day.
If
we become relatively proficient in the yoga and practice on a regular basis, we
generally will find that we gain time, that is, if we practice one-half hour a
day, we may have an extra hour of energy or need an hour less of sleep, so we
can’t lose by doing yoga, and anyone who says they don’t have time for yoga,
generally does not have the correct understanding.
Remember, things go better with yoga!
Classical Hatha Yoga
Exercises, Postures, or Asanas
1 to 18
We begin with the standing
relaxation pose, with the feet spread a comfortable distance apart, generally
considered step “0”. Step "0"
should be done with each posture, but it is left out of these instructions
since it is the same in each posture.
Then we do step 1, and proceed in
the forward order to do each step or stage of the exercise or posture. For most
of the postures, we hold “the actual posture” for a comfortable or reasonable
period of time. Then, we may relax, do the reverse order back to the standing
relaxation-meditation position.
1.The Pose of Salutation (5
steps or stages)
1.Heels together, toes apart.
2.Kneel down with the hands relaxed along the
sides.
3.Place the head on the floor with the hands along
the sides palms up.
4.Place the hands in front of the head, palms
together. We can adjust the distance between our head and the knees so that we
are comfortable.
5.Lift the feet and hold the position as long as we
are comfortable.
(Then lower the feet, and for additional
benefit we may intertwine the fingers, support the head and rest in this
position as long as we are comfortable. Then we reverse the order, go from step
4 to 1, and return to the standing relaxation-meditation position.)
2.The Salutation to the Sun or Sun
Salutation(14
steps or stages)
1.Heels together, toes apart.
2.Extend the hands above the crown of the head,
palms together.
3.Bring the hands to the forehead center.
4.Hands to the throat center.
5.Hands at the heart center.
6.Hands at the solar plexus.
7.Hands at the seat of the soul (below the navel).
8.Hands at the base of the spine.
9.Kneel down with hands at the crown.
10.Go into the pose of salutation with the feet up.
11.Lift the head, spread the hands about shoulder
width, bring the right knee forward, and extend the left leg back, and look up.
12.Lift the hips and go into the triangle pose.
13.Lower the hips, lift the head and go into the
“resurrection pose,”
14.Lower the head and relax (for the completion of
the forward order)
(Then reverse the order of the
steps or stages given. In the reverse order, in step 11, bring the left knee
forward and extend the right leg back. That is the only difference between the
forward and reverse order. When we return to step 2, we may keep the hands
above the head or extend them from the shoulders and turn in a clockwise
direction until we feel like stopping.)
Also,
the ideal is to generally do this whole exercise in the sun, facing the sun,
but not looking directly into the sun.)
Note: The Sun Salutation is a pose and counterpose in one, that is, in
the pose, the trunk of the body is bent forward, and in the counterpose the
trunk of the body is bent backward. This helps to development better muscle
tone, flexibility, and circulation; and it may reduce the time needed to
develop deep relaxation.
Postures 3 to 16 are done in pose
and counterpose, that is, the odd numbers, 3, 5, 7, etc., are poses, that is,
the trunk of the body is bent forward, and the even numbers, 4, 6, 8, etc., are
counterposes, the trunk of the body is bent backward. Doing the postures in
pose and counterpose makes it easier to remember them. Also, this is the best
set of postures, I, William Star, have ever seen as far as doing the postures
in pose and counterpose.
3. The Shoulder Stand or Integral Shoulder Pose (4
steps or stages)
(A pose. The trunk of the
body is bent forward)
1.Heels together,
toes apart.
2.Lie down on the
back in a relaxed comfortable position, with hands relaxed along the sides.
3.Bend the legs at
the knees, and bring them up into the air, that is, ata 90% angle to the floor, bending them
slightly for comfort, with the back remaining on the floor.
4.Lift the back and
support the hips with the hands. As much as possible, strive to balance the
weight on the shoulders. The chin should be nearor touching the chest. Breathe naturally and do not hold the
breath. Relax all muscles that are not necessary. A number of people may not be
able to do step 4, and that is fine. Just do the other three steps, and keep
practicing.
(To reverse the order, we gradually lower the
knees toward the head and then gradually lower the back to the floor. Rest here
as long as it is needed. Then we stretch the hands out over the head, sit up
and touch the toes, and stand up to complete the posture.)
4. The Fish Pose or Arched-Back Pose with Legs Crossed (6 steps or stages)
(Actually, a counterpose. The trunk of the body
is bent backwards.)
1.Heels together,
toes apart.
2.Sit down in a
simple crossed-legged position (if you can). Otherwise, stretch the legs
straight out.
3.Try to bring one
foot up onto the opposite thigh for the half-lotus position, or do the best we
can.
4.Try to bring the
other foot up onto the opposite thigh for the full-lotus position, or do the
best we can.
5.Grab hold of the
toes, bend forward, roll back and lie down if we are able.
6.Using the elbows
for support, arch the back and place the head on the floor. The buttocks remain
on the floor. Hold for a reasonable period of time.
Note: We may do a rocking movement by grabbing
hold of the toes, swinging the feet up and over the head, then swinging them
downward, coming up to a sitting position, and bending forward. Then repeat the
rocking movement, and end at the sitting position.(Relax here for a reasonable period of time, and then continue to
reverse the order to the standing position.)
5. The Standing Crane Pose or Standing Forward Bend (4 steps or stages)
(A pose. The trunk of the body is bent
forward.)
1.Heels together,
toes apart.
2.Extend the hands
above the head, with the hands relaxed at the wrist.
3.Bend the body
forward with the hands extended toward the floor.
4.Do a gentle
bounce. Stop and relax. Strive to get the head between the knees with the hands
holding the legs right above the ankles, and remain there for a comfortable
period of time.
(Reverse the order, and remember to extend the
hands in step 2.)
6. The Bow Pose (5
steps or stages)
(Actually a counterpose.
The trunk of the body is bent backward.)
1.Heels together,
toes apart.
2.Lie on the
stomach.
3.Bend the legs at
the knees.
4.Grab hold of the
ankles, thumbs on one side, and fingers on the other.
5.Lift up, striving
to raise the body in the shape of a bow. Hold for a reasonable amount of time.
Note: We may do a rocking movement, moving the
body forward and backward like a rocking horse, and then stop. Also, we may do
a roll over movement, first to roll over to one side and then to the other,
coming back to the center.(To reverse
the order, lower the body, let go of the ankles, and relax. Then stand up.)
7. The Topsy-Turvy Pelvic Pose (4 steps or stages)
(A pose. The trunk of the body is bent
forward.)
1.Heels together,
toes apart.
2.Lie on the back.
3.Bend the legs
at the knees, and bring them up into the air, that is, at a 90% angle to the
floor, with the back remaining on the floor.
4.Lift the back,
and support the hips with the hands. Then strive to straighten the legs so that
they are perpendicular to the floor. Hold for a reasonable amount of time.
Note: The weight is not balanced on the shoulders. There is a different
center of gravity from the shoulder stand. (To reverse the order, gradually
lower the knees toward the head and then gradually lower the back to the floor.
We rest here as long as it is needed. Then we stretch the hands out over the
head, sit up and touch the toes, and stand up to complete the posture.)
8. The Half Fish Pose or Arched-Back Pose with Legs Straight (3 steps)
(Actually a counterpose. The trunk of the body
is bent backward.)
1.Heels together,
toes apart.
2.Lie on the back,
with the hands relaxed along the sides.
3.Using the elbows
for support, arch the back and place the head on the floor. Relax all muscles
below the hips. The buttocks remain on the floor. The hands can be relaxed on
the thighs or the floor. Hold for a reasonable period of time. Breathe
naturally. (Relax the body and reverse the order.)
9. The Plow Pose (5
steps or stages)
(A pose. The trunk of the body is bent
forward.)
1.Heels together,
toes apart.
2.Lie on the back
in a comfortable relaxed position.
3.Bend the legs at
the knees, and bring them up into the air, that is, ata 90% angle to the floor, with the back
remaining on the floor.
4.Then, if
possible, bring the feet up and over the head and try to touch the toes to the
floor, and try to straighten the legs.
(Note: A rocking movement may be done to try to
bring the feet up and over the head.)
5.If possible,
brings the hands next to the feet.
(To reverse the order, slowly lower the back
and bring the hands to the sides. Then stand up and relax.)
10.The
Resurrection Pose (3
variations)
(Actually a counterpose. The trunk of the body
is bent backward.)
First
Variation – the Unsupported Pose
1.Heels together,
toes apart.
2.Lie on the
stomach with the hands along the sides and palms up.
3.Lift the head and
chest without support of the hands, hold for a while, and then lower the head and
chest.
Second Variation – The Supported Pose
1.Brings the hands palms down, next to the
shoulders.
2.Extend the hands and lift the head and chest, hold for a while and then
lower the head and chest, and bring the arms to the side.
Third Variation – The Flying Pose
1.Extend the hands out in front of the head,
palms together.
2.Lift the head and chest and extend the arms
out like wings.
3.Swing the arms in front of the head and
clap the hands, while lowering the head and chest. Then bring the arms to the
side and relax.
(To reverse the order, stand up and relax.)
11. The Yogic Symbol Pose (3 variations)
First Variation – Toes Symbol Pose
1.Heels together,
toes apart.
2.Sit down in a
simple crossed-legged position.
3.Try to sit in a
half lotus position with one foot on the opposite thigh.
4.Try to sit in a
full lotus with both feet on the thighs.
5.Grab hold of the
toes and bend forward and do a gentle bounce.
6.Come up and stop
and relax.
Second Variation -- Knuckles Symbol Pose
5. Bring the knuckles together and then place
the hands into the belly with the fingers facing the belly and massage the
belly. Stop and relax.
Third Variation – Hands Behind the Back Symbol Pose
5.Place the hands behind the back and try to touch the opposite toes.
7.Bend down and
bounce and try to touch the head to the floor.
