Real Yoga

Review the routine first.

When possible, practice Hatha Yoga in the morning on an empty stomach and after a bowel movement.

Use a blanket, thin mat or practice on some carpet. Use a yoga mat if you want.

Disclaimer: There are inherent risks in doing any form of stretching. Consult your doctor prior to practicing Hatha Yoga.

I can remember the Swami jokingly saying one time these very words... When I was younger, I had all the time in the world for Yoga.

When I was younger, I practiced Hatha Yoga for 2 to 3 hours every day. When I look back, I have no idea how I found the time to do this. But I sure loved practicing my Hatha Yoga and so here's a simple yet challenging gentle routine to help get your started.

• You don't need to do all of the poses.
• Do what you can whether that be based on time, physical limitations, strength or fatigue / stamina.
• If you can't do every pose, do the ones you want, like or can while gradually incorporating the other poses.
• Just remember, if you bend forward, then backwards. Always try to alternate.
• Do not be surprised if you fall asleep after doing your Hatha Yoga session.

Let the joy of Krishna playing his flute give you the encouragement you need to embrace every pose with love.

Bitilasana is known both as Cow Pose or Dog Tilt

Marjariasana is known as Cat Tilt

Start with dog tilt, then move into cat tilt. Do this 5 to 10 times.

1. Arms and hands under your shoulders.
2. Knees under your hips.
3. Press firmly down through the hands.

Extended Puppy Pose

1. Although a relatively easy and gentle pose, the stretch can be quite deep.
2. You can extend both arms at a time — or — alternatively stretch one arm out with the other arm under your body for support.
3. Listen to your body while doing this or any pose. If you feel pain, make adjustments.

Bound Angle Pose

1. Sit in a seated position with back straight up.
2. Bring heals together.
3. Grab your feet and pull your feet as close to your body as possible.
4. Gently lower the knees to the floor while keeping your back straight.
5. You can use the elbows to help press the knees down a little more.
6. After holding the stretch for a while, begin to explore the stretch by falling forward or moving your head so you can stretch your neck and back muscles.

Fish Pose

1. Start by laying on your back.
2. While keeping your buttocks on the floor, inhale and then raise your head, shoulders, back and upper arms off the floor.
3. Arch your back while raising your chest upwards.
4. Try to tilt your head so the top of the head lays flat on the floor.
5. Place your hands under the small of your back.
6. Alternatively, you can place your hands over your stomach or behind your head.

Seated Forward Fold

Janu Sirsasana does one leg at a time.

Paschimottanasana does both legs at the same time.

1. You can do whichever pose you want — Janu Sirsasana or Paschimottanasana.
2. Lie flat on the floor with arms over the head.
3. Now take a deep breath and hold it.
4. Let the breath out and bend forward at the same time. Grab hold of your toes and stay comfortable.
5. When you feel the need to take a breath, rise up, breathe and lay back down with arms over the head again.
6. Breathe naturally. Repeat about 6 times.
7. Although the body will resist at first, you will notice after about a minute or two, you can go deeper without forcing it.
• If you are really good, instead of holding your toes or legs, reach as far forward as you can and rest your elbows on your toes with your hands reaching out past your feet.
8. These postures strengthen all help the internal organs and elasticize the lumbar region.

Cobra Pose

1. Lay flat on the floor and rest until comfortable and relaxed.
2. Then place your hands by your shoulders, very slowly raise the back, feeling every part of the spine contracting. Keep the hips and the abdomen on the floor, slowly stretch the neck and head backwards.
3. This a wonderful exercise for the spine and the abdominals.
4. When you are doing this posture, breath in as you slowly raise up. Retain as long as comfortable, then very slowly lower your self to floor concentrating on the movement of the spine.
5. Do this no more than 5 or 6 times.
6. Always do the opposing posture very slowly right after the cobra pose.

Downward Dog Pose

1. Unless you have great natural flexibility, many will not be able to do this pose and make it look beautiful.
2. Try to keep toes pointed frontward while letting your heals sink to the floor.
3. Can you this pose as a transitional pose from one pose to another.
4. Helps stretch the hamstrings and calves while strengthening the arms.
5. Let your head hang while moving your shoulder blades away from your ears and towards your hips.
6. When finished this pose, exhale and bend your knees and then go onto your hands and knees.

Spinal Twist or Supine Twist

1. A restorative pose that helps release the stresses of the lower back.
2. In the early 1900's, chiropractors called this the Million Dollar Roll as it released a lot of tension and pain which in turn made the chiropractos rich.
3. As you exhale drop the knee or knees to the side.
4. Allow your body to relax. No force is needed. Give your body permission to unwind.
5. Focus your mind on the lower back where the stretch is happening.
6. Try to keep your shoulders on the floor.
7. Let gravity do its work.
8. Do on both sides.

Half Lord of the Fishes

1. Some people find it confusing to get the elbow on the outside of the knee. But if you look carefully at the image you will see that it is the elbow which is at the top side of the outside of the knee.
2. Bring your foot as close to the knee as possible. You can use the foot, against the knee, as leverage to make the twist go deeper. But only go to your comfort limit.
3. Your head can be facing forward or twisted backwards as seen in the picture.
4. Twist and hold just as long as it is comfortable.

Camel Pose

1. This pose helps open the heart chakra.
2. Begin by kneeling on a mat and placing your hands on your hips.
3. As you inhale, move the tailbone forward.
4. Then lean backwards and slide your palms over your feet.
5. Be mindful of your neck. Keep it neutral.
6. Exhale slowly and go back to the original position.
7. If you cannot reach your feet, put a chair or something behind you that you can place your hands on.

Knees to Chest Pose

1. A basic posture that is really helpful near the end of a Hatha Yoga session.
2. This pose helps helps eliminate toxins from the body by enhancing bowel movements.
3. Some people might fart while doing this pose.
4. As you inhale, bring the knees to your chest.
5. Wrap your arms around your knees and hold for as long as comfortable.
6. Keep your head on the floor.
7. Repeat this pose several times.

Half Bridge Pose

1. When doing the bridge pose, whether it be half bridge or full bridge, visualize light where the tension is greatest.
2. You can place your hands under the small of your back if needed to help deepen the stretch or for support.
3. Make sure your knees don't go outwards. Pull the knees towards each other.
4. Try to place the feet under the knees.
5. When starting the pose, lay with your back flat on the floor, knees bent and then slowly raise your hips in the air.
6. When coming out of the pose, go in reverse and try to relax your spine one vertebra at a time.

Child's Pose

1. This is a restorative pose where you can begin to recover after doing some challenges poses.
2. Regardless of your skill level, this is a good pose to do whenever you need to take a break while doing Hatha Yoga.
3. This pose helps to elongate or decompress your spine while also helping to stretch your hips and thighs.
4. Depending on your preference, have your knees together or apart.
5. Get into a comfortable position and focus on your breath.
6. Have your arms by your side or stretched out in front of you.

Lotus Pose

1. In this pose we are going to work on the hips, knees, and ankles.
2. >Why is this pose so important and why do you see so many Yogis in this posture?
3. >It is because when one attains Samadhi, one will not fall over. This pose is perfectly balanced position for sitting.
4. >There are many steps to getting into this position, but you must start somewhere. So, sit with your legs outstretched and with both hands grab your right foot and pull it slowly up towards your left thigh and place it on top of the thigh, well into the groin area. Just go as far as you comfortably can.
5. >If possible, take hold of the other leg and pull it over the ankle of the right foot. It is important that you only go as far as you can and only sit as long as you are comfortable.
6. Remember there is always your evening session that you can practice again. Soon you will be able to do the full Lotus.
7. Some people who are bow legged may have difficulty, but try nonetheless, as it opens up the pelvic area and stimulates the Kundalini force in the Mulhadara (Coccyc) center.
8. >Visualize light over the knees, hips and ankles.
9. Although you can hear the om at any time while practicing Hatha Yoga, by the time you get to this pose, you will be tired and your mental fluctuations will be less. So take a moment and listen to the om sound (also referred to as the voice of God).

Corpse Pose or Relaxation Pose

1. Always finish your Hatha Yoga with relaxation pose.
2. Completion is achieved by lying prone on the floor, with hips centered on the floor.
3. Shimmy the legs away from you while keeping the hips stationary. Again, shuffle back and shoulders up and away from hips. When this has been achieved, throw your arms above your head.
4. Once you have finished shimmying, throw your arms above and over your head.
5. This is the completion of the relaxation position.
6. You will like the tremendous stretch it gives to the rib cage.
7. It will also gently pulls the spine out to a full resting posture.
8. The relaxation pose should be done at the end of your routine or after each pose. The choice is yours.
9. In the relaxation pose, or any meditative posture, the light focus should be between the eyebrows and the middle of the forehead
10. Do not be surprised if you fall asleep in this pose.

264 Hatha Yoga Poses (Asana)asana poses

Simple #1: Awakening The Bodyfoot massage myofascial release Bitilasana Marjariasana cow pose dog tilt cat tilt Baddha Konasana Bound Ankle Pose Butterfly Pose Cobblers Pose cobbler's pose Shavasana Corpse Relaxation

Simple #2: Move Into StillnessAnjaneyasana low lunge pose crescent lunge Parighasana gate pose Mrigasana deer pose Ardha Bhujangasana half cobra pose Balasana child's pose childs pose Shavasana Corpse Relaxation

Simple #3: Focus The MindVrksasana tree pose Virabhadrasana warrior pose Adho Mukha Svanasana downward dog half cobra pose Ardha Bhujangasana Ardha Bhujangasana knee to chest pose Shavasana relaxation pose corpse pose

Simple #4: Back BendingBitilasana Marjariasana cat tilt cow pose dog tilt Halasana plow pose Sarvangasana shoulder stand Sethu Bandhasana bridge pose Supta Matsyendrasana supine twist back twist Shavasana relaxation pose corpse pose

Simple #5: LegsSupta Baddha Konasana Reclining Bound Angle Pose Reclined Butterfly Pose Paschimottanasana Seated Forward Fold Upavistha Konasana Wide-Angle Seated Forward Bend Wide Angle Seated Forward Bend Dhanurasana bow pose Marjaryasana D Cat Pulling His Tail Pose Shavasana Corpse Pose Relaxation Pose

Simple #6: SeatedUtthita Tadasana five start pointed pose Anuvittasana standing backbend Urdhva Hastasana extended mountain pose Katichakrasana standing spinal twist Parshvottanasana pyramid pose Vineeta Rajahamsasana humble flamingo pose Utthita Ardha Dhanurasana standing half pose Uttanasana standing forward bend Shavasana Corpse Pose Relaxation Pose

Simple #7: Standing Posessukhasana Bound Ankle Pose Butterfly Pose cobbler's pose cobbler pose Virasana Hero Pose Malasana garland pose Parivrtta Janu Sirsasana Revolved Head To Knee Pose Sukhasana easy pose Shavasana Corpse Pose Relaxation Pose

Simple #8: Gentle But GoodAnjaneyasana crescent moon pose low lunge pose Upavistha Konasana Wide–Angled Seated Forward Bend Salamba Bhujangasana sphinx pose Parivrtta Sukhasana Easy Twist Pose Sasangasana Rabbit Pose Shavasana Corpse Pose Relaxation Pose

Long Routine: Challenging But DoableBitilasana Marjariasana Cow Dog Cat Tilt Uttana Shishosana Extended Puppy Baddha Konasana Bound Ankle Butterfly Pose Cobblers Pose Cobbler's Pose Matsyasana Fish Janu Sirsasana Paschimottanasana Seated Forward Bhujangasana Cobra Adho Mukha Svanasana Downward Dog Supta Matsyendrasana Spinal Twist Supine Twist Ardha Matsyendrasana Half Lord of the Fishes Ustrasana Camel Apanasana Knees to Chest Setu Bandhasana Half Bridge Balasana Child's pose Childs pose Padmasana Lotus Shavasana Corpse Relaxation

Lesson 1 (Novice)Sarvangasana shoulder stand Sethu Bandhasana Bridge Karnapidasana Knee Ear Swing Padmasana Lotus Shavasana Corpse Relaxation

Lesson 2 (Intermediate)Pawanmuktasana Wind Expelling Paschimottanasana Seated Forward Fold Kurmasana Tortoise Setu Bandhasana Half Bridge Shavasana Corpse Relaxation

Lesson 3 (Intermediate)Yogic Vibration Ardha Matsyendrasana Half Lord of the Fishes Marichyasana Sage Marichi's Pose Mayoorasana Peacock Kakasana Crow Sirsasana Headstand Shavasana Corpse Relaxation

Lesson 4 (Advanced)Bhujangasana Cobra Bhujangasana Advanced Cobra Ardha Salabhasana Half Locust Poorna Salabhasana Full Locust Arms At Back Locust Final Locust Pose Shavasana Corpse Relaxation

Lesson 5 (Advanced)Poorna Dhanurasana Full Bow Eka Pada Dhanurasana Single Leg Bow Laghu Vajrasana Little Thunderbolt Supta Vajrasana Reclined Thunderbolt Supta Vajrasana Diamond Eka Pada Rajakapotasana King Pigeon Pincha Mayurasana Feathered Peacock Vrishikisana Scorpion Shavasana Corpse Relaxation

Articles by Swami Harinanda and Yogi Karmananda are © 2026 and are licensed under CC BY-NC-ND 4.0

Most images do not qualify for use under this license. The 9 Planes of Reality image is, however our own image and thus qualifies.

Some images are used under a Creative Commons License and can also be used as long as you follow their license agreement.

Music has been used with permission and may be used if you qualify and abide by the licensing requirements.

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