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.

This series of 5 gentle poses is designed to stimulate and awaken your body after it's been asleep for a long time.

We start this series with a gentle foot massage. It's true that a foot massage isn't a Hatha Yoga pose. However, the Hatha Yogi thinks of the body as a whole. So let's release some tension, stimulate an awakening of the body and begin the process of healing, rejuvenating and loving all that is — even if that means loving not loving a situation we might be in.

A slightly invigorating morning style raga can help increase the positive vibrations.

Using a foot massage ball, we can start the process of myofascial release in the feet.

Our feet take a lot of abuse and when we are stressed, or when our body is out of alignment, there can be even more pressures put on the feet. It's ironic, but our feet must shoulder the pressures of our daily life. So let's relieve some of that pressure.

1. You can get a foot massage ball online or at many shoe stores, athletic stores, etc.
2. If you don't have a foot massage ball, you can use a pole.
3. And if needed, you can always massage your feet with your finger or knuckles.
4. You don't need to force your feet into relaxation. Be gentle yet firm. Don't over do it. You don't need to punish your feet. The purpose here is to reward your feet.
5. Find the right balance between enough pressure to release but not cause pain, etc.
6. There's no right nor wrong approach. Let your body guide you to where the tension needs to be released.

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.
4. Work only within your limitations.
5. How far you stretch is unimportant.
6. What's important is that you are giving your medicine in the form of stretching.

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.

Easy Seated Twist

1. Parivrtta means twisted.
2. Sukha means easy.
3. Asana means posture.
4. This is an easy seated twist. So don't make it more complicated than what it is.
5. Sit upright. Don't slouch. Be happy. Embrace the love within.
6. Calmly place one hand behind you and with the other hand, grab your knee.
7. Try to look behind you.
8. Breathe normal while keeping your spine as straight as possible.
9. Then do in the other direction.

Knees to Chest Pose

1. This pose helps helps eliminate toxins from the body by enhancing bowel movements.
2. Some people might fart while doing this pose.
3. As you inhale, bring the knees to your chest.
4. Wrap your arms around your knees and hold for as long as comfortable.
5. Keeo your head on the floor.
6. Repeat this pose several times.

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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