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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.

In this series of postures, please do not force them. Go as far as you can comfortably stretch. You don't want to have any pain the next day.

You want to enjoy and love doing these postures. Without love there is effort, and we don't want that — do we?

Yoga is effortless. Each new lesson will be the same as the previous lesson, but with some new poses added to it.

It will obviously take some time to complete each lesson as they get longer and although this may sound daunting. I assure you, it is a natural progression, and you will love doing them all together!

The rhythms of India will move you into every pose while you remain still — in a constant state silence.

Lesson 2 is a continuation of Lesson 1. But we will do the Lotus and Relaxation Pose at the end of Lesson 2.

So start with:

1. Shoulder Stand
2. Bridge Pose
3. Knee–Ear Pose
4. Swing Pose

Wind Expelling Pose

1. Lie flat on the floor, take a deep breath and hold it for as long as is comfortable, while you lift one knee up to the abdomen, grasping the knee with both hands, pull it towards the abdomen as far and as tight as you can. Hold it until you have to release your breath slowly.
2. Now do the other leg. Do each leg three times, and then do both legs together three times. Don't forget to take a deep breath before you start each knee pull.
3. Older students can do this with ease and it will help correct many abdominal problems, while at the same time stretching the back, hamstrings and also the lumbar region.
4. Pawanmuktasana (Wind Expelling Pose) is very similar to Apanasana (Knees to Chest Pose).
• With Pawanmuktasana, the head is lifted off the floor.
• With Apanasana, the head remains on the floor.
5. If you fart, don't blame me!

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.

Seated Forward Fold

1. Next, lift yourself onto the buttocks, while remembering your breathing and the comfort levels.
2. If you can, reach up and grab your toes.
3. If you cannot grab your toes, grab where you can.

Seated Forward Fold

1. Now we do Paschimottanasana again. But this time, rather than grabbing the toes, stretch your arms outright and try and get your elbows on top of the toes.
2. Remember your breathing sequence. Do 3 times.

Tortoise Pose

1. This pose is slightly advanced but a great challenge.
2. Spread legs apart, lean forward while exhaling and place arms under the legs.
3. Push your arms straight backwards, and straighten legs as much as you can.
4. Hold comfortably until you have to breath. Come up to the sitting position, take some deep breaths until comfortable and then repeat 3 times.

Half Bridge Pose

1. To finish this series, you will do the Bridge Pose as described in the Lesson 1.
2. We do the Bridge Pose again because this pose will counteract all the stretching of the lumbar region.
3. Make sure your knees don't go outwards. Pull the knees towards each other.
4. Remember you can place your hands under your hips to raise your hips upwards.
5. As with every series of postures complete them with the Lotus Pose followed by the Relaxation Pose.

Lotus Pose

Corpse Pose or Relaxation 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

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