Sahasrara

Real Yoga

Simple 2: Move Into Stillness

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.

Hear in silence. Move with stillness. When you calm the mind, you move into stillness and all you hear is the silence.

You got this!

The Buddha sitting in lotus position.
Move into stillness. Hold the poses with stillness. When you do, the inner love will naturally shine bright.

Music

Let this music help move you into silence. You may hear the music, but listen to the silence.

Music by Vasileios Ziogas

Pose 1: Anjaneyasana

Crescent Moon Pose

  1. Keep the torso upright.
  2. Engage the stomach and adjust the position of your rear leg to get a stretch without falling over.
  3. Focus the mind straight ahead.
  4. Repeat on both sides moving in stillness.
  5. After holding the pose for a while, add in a spinal twist.
    • Put one hand on the floor on the inside of the leg.
    • Keep the other hand on the knee.
    • Twist the torso and head.
Anjaneyasana. Crescent Moon Pose.
Position your rear leg so you get maximum stretch without falling over.
Anjaneyasana. Low Lunge Pose with a twist.
Before switching legs, do the spinal twist.
Anjaneyasana. Low Lunge Pose reaching up.
As you get better at this pose, instead of keeping your hands on your knees when you start, swing your arms upwards. Reach for the sky. Feel the stretch in your arms. Extend your fingers. Make your fingers stretch.
Anjaneyasana. Crescent Lunge Pose.
As your flexibility, strength and stillness of mind improves, move into the Crescent Lunge Pose.

Pose 2: Parighasana

Gate Pose

  1. While this pose isn't going to awaken your chakras, it is going awaken your stillness.
  2. Keep one knee on the floor with your foot behind you, then move the other leg out to side.
  3. Remain comfortable.
  4. Slide your hand down your leg as deep as you can safely go.
  5. Reach the other hand over your head extending your fingers. Stretch those fingers.
  6. If you are unable to reach over your head, reach across your body or simply let that arm hang down.
  7. How far one is able to stretch is unimportant. A 1% improvement is always 100% of 1%.
  8. As always, do both sides.
Parighasana. Gate pose.
Move back and forth between these two poses several times. Control the movements as you move slowly between these two poses.

Pose 3: Mrigasana

Deer Pose

  1. There are numerous variations to this pose.
  2. You can explore the stretch to discover the variations if you want.
  3. Calm, slow, deep breaths.
  4. Enjoy the doing.
Mrigasana. Deer pose.
There are many variations to this pose and as your build strength, let your higher self guide you into the variations that are best for you.
Mrigasana. Deer pose.
This is not the correct type of Deer Pose.

Pose 4: Ardha Bhujangasana

Half Cobra Pose

  1. This is the beginner's version of the Cobra Pose.
  2. It's less intense but still wonderful to do.
  3. Legs together. Keep forehead on the floor.
  4. As you inhale, push into your hands while lifting your head and chest off the floor.
  5. Keep shoulders back.
  6. When releasing, exhale.
Ardha Bhujangasana. Half Cobra Pose.
The beginner's version of the Cobtra Pose.

Pose 5: Balasana

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.
Balasana. Child's Pose.
A simple pose yet highly beneficial near the end your Hatha Yoga routine.

Pose 6: Shavasana

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.
Shavasana. Corpse Pose.
Start in this position, then when ready, throw your arms over your head as seen below.
Shavasana. Corpse Pose.
Focus the light between the eyebrows and the middle of the forehead. Although the back is slightly arched in this picture, you want your back relaxed on the floor.

Routines


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

License

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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