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 8 poses keeps you in standing position.

These poses are can be done almost anywhere at anytime, not just at home.

Stand Strong is the title of this musical choice and that's exactly how these poses will make you feel — silence is powerful — silence is strong.

Five Pointed Star Pose

1. It's true, this is a very simple pose. But it's a great way to energize the body.
2. Assume the position.
3. Try to place your feet under your wrists.
4. Tigthen your thighs, pull the tailbone inwards. Make your legs feel strong.
5. Chin up. Look ahead. Chin parallel to the floor.
6. Inale deeply and as you exhale, press into your feet and stretch out through your fingers.
7. Stretch in 5 directions. Feet, hands, head.

Standing Backbend Pose

1. Place your hands on the lower back with your fingers pointed down.
2. Bring your knees together and spread feet out to the side.
3. Lean backwards and hold for a few breaths.

Extended Mountain Pose

1. Stand straight.
2. Keep feet together with arms relaxed to your sides. Shoulders down.
3. Spread your toes, take a deep breath and raise your arms above your head.
4. Reach. Extend your spine. Look up.
5. Focus your concentration as you reach upwards.

Standing Spinal Twist

1. Feet hip width apart.
2. Place one hand on your shoulder, one around your back.
3. As you exhale, go deeper into the twist.
4. If needed, do the variation.
5. Keep chin parallel to the floor.

Pyramid Pose

1. Feet apart, bend at the hips and move your chest to your thighs.
2. Move your hands as far forwad as you can.
3. Try the variation, if you want, with your palms touching behind your back and finger pointing to your head.

Humble Flamingo Pose

1. This is a more advanced or challenging pose.
2. If you feel comfortable, from the Pyramid Pose, transition into the Humble Flamingo Pose.
3. Requires some strength and balance.

Standing Half Bow Pose

1. Stand straight up then slowly move into the Standing Half Bow Pose.
2. As your reach forward with the free hand, softly but intently gaze and your index finger. Focus.

Standing Forward Bend

1. Bend forward as smooth as possible.
2. Bend the knees if necessary to get the hands flat on the floor or just hang freely.
3. When releasing, bend the knees slightly, inhale and raise the arms out to the side.
4. Go back to standing position.

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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