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.

For many, their legs are naturally tight. But as your legs begin to get more flexibility, you will discover an amazing reward within — silence.

Let's create a positive energy with some moderately upbeat music as we begin to awaken our legs from the deep sleep of stiffness.

Supta Baddha Konasana is known both as Reclining Bound Angle Pose or Reclined Butterfly Pose

1. Before stretching the legs in earnest, let's awaken get into a meditative state with the help of this pose.
2. A wonderful pose to help reduce stress, anxiety, improve circulation, calm the stomach, opens up the chest, helps alleviate menstrual pain, improve pelvic health, good for the prostate and more.
3. To start this pose, lay of your back with knees bent.
4. Now press the knees to the ground.
5. Arms to the side, relaxed..
6. Rest your neck and shoulders on the floor. Breathe.
7. When allowed, go deeper into the stretch.

Seated Forward Fold

1. Lie flat on the floor with arms over the head.
2. Now take a deep breath and hold it.
3. Let the breath out and bend forward at the same time. Grab hold of your toes and stay comfortable.
4. When you feel the need to take a breath, rise up, breathe and lay back down with arms over the head again.
5. Breathe naturally. Repeat about 6 times.
6. 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.
7. This postures strengthen all help the internal organs and elasticize the lumbar region.

Wide–Angle Seated Forward Bend

1. After completing the Seated Forward Fold, rise tp an upright position then spread your legs apart.
2. As you bend forward, try to keep your spine straight. Avoid bending the spine.
3. If you can't bend all the way, bend as far as you can, place your hands on the floor and use your arms to support your body.
4. Reach for your toes to go deeper into the pose. If you can't reach your toes, grab your legs.
5. When you have full and maximum flexibility, lay your stomach flat on the floor, your arms reaching straight forward and your finger reaching just a little bit further.
6. Ideally performed on an empty stomach.

Bow Pose

1. This is one of the very best postures for the entire spine as it is bent like a bow.
2. Rest on the floor and grab one leg and then the other by the ankles.
3. Do slowly. All exercises are done very slowly. This is important and cannot be repeated enough times. Slowly.
4. Now slowly lift chest and legs off the floor.
5. The secret with this pose is that you can do as easily as you wish — so don't force. In time you will be able to do some of the advanced back bending poses.

Cat Pulling It's Tail Pose

1. This is a variation of Marjaryasana or Cat Pose.
2. Hold one leg while the knee is bent and the other leg is stretched from the hips.
3. Both legs are stretched at the same time but different muscles.
4. After stretching one way, stretch the opposite way.

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.

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