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Hatha Yoga: Lesson 4

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.

Continue practicing your Hatha Yoga will all that you have learned thus far while adding the new poses of Lesson 4.

I'll be honest. This doesn't get any easier! While the challenges may be magnified, so is the love of doing!

Hatha Yoga is a beautiful when you find silence in the pose.
When a Hatha Yoga pose is held in silence, an unimaginable beauty from within is awakened.

Music

Hare Rama Hare Krisha Krishna Krishna Hare Hare.

Music by Kalpesh Ajugia

Start With These Poses

  1. Yogic Vibration
  2. Shoulder Stand
  3. Bridge Pose
  4. Knee–Ear Pose
  5. Swing Pose
  6. Wind Expelling Pose
  7. Seated Forward Fold
  8. Seated Forward Fold: Reaching for your toes in the air
  9. Seated Forward Fold: Resting elbows on toes
  10. Tortoise Pose
  11. Bridge Pose
  12. Half Lord of the Fishes
  13. Sage Marichi's Pose
  14. Sage Marichi's Pose in Half Lotus
  15. Peacock Pose
  16. Crow Pose
  17. Headstand

Pose 17: Bhujangasana

Cobra Pose

  1. Lay flat on the floor and rest until comfortable and relaxed.
  2. When ready, place your hands by your shoulders, very slowly raise the back, feeling every part of the spine contracting.
  3. Keep the hips and the abdomen on the floor, slowly stretch the neck and head backwards.
  4. This a wonderful exercise for the spine and the abdominals.
  5. When you are doing this posture, breathe in as you slowly lift up and back.
  6. Retain as long as comfortable, then very slowly lower yourself to floor concentrating on the movement of the spine. Breathe out as you release and lay back down
  7. Do this no more than 5 or 6 times.
    • In the first picture the elbows are bent.
    • In the second picture the elbows straight.
    • As you become more supple then you can straighten the arms and lean the thorax back as far as you can comfortably go. Let the head fall back also.
  8. Always do the opposing posture very slowly such as the head knee pose right after each of the series of 5 or 6 Cobras.
Bhujangasana. The Cobra Pose.
Cobra Pose with arms bent. While this pose is often done in Westernized Yoga, this pose is pure and powerful. Focus the light where the tension is the great. Hold the pose in silence. Practice Real Yoga.
Bhujangasana. The Cobra Pose.
Cobra Pose with arms straight. When you are ready, try doing the Cobra Pose with arms straight.

Pose 18: Paschimottanasana

Seated Forward Fold

  1. We do this posture after the Cobra Pose as it is in the opposite direction.
  2. Hold for a while.
Paschimottanasana. Seated Forward Fold.
Remember to breathe and wait for your body to give you permission to go deeper into the stretch.

Pose 19: Bhujangasana

Advanced Cobra Pose

  1. In this Cobra Pose try and lift the hips as far off the floor without lifting the thighs too far.
  2. Next, throw the head back and lift the legs from the knees only and attempt to touch toes to head.
  3. Make sure you breathe slowly as you rise and exhale as you relax down.
  4. Each posture to be done no more than 6 times.
  5. Immediately after the Cobra Pose, we will do an opposing posture and hold it for a while.
Bhujangasana. Advanced Cobra Pose.
This is an advanced Cobra Pose.

Pose 20: Paschimottanasana

Seated Forward Fold

  1. We do this posture after the Cobra Pose as it is in the opposite direction.
  2. Hold for a while.
Paschimottanasana. Seated Forward Fold.
Remember to breathe and wait for your body to give you permission to go deeper into the stretch.

Pose 21: Salabhasana

Locust Pose

Read Carefully.

  1. This is a strengthening exercise.
  2. In the beginning, you might need to do the second form of this pose until you develop the strength to do the more advanced version.
  3. Lay face down, chin on the floor, inhale and exhale a few times. Keep the hands firmly on the floor.
  4. Now on the inhalation slowly lift the legs and the hips off the floor.
  5. Keep everything as straight as possible. Do not bend the knees.
  6. Remember, do not be turned on or off by pain. When you feel pain, just hold the pose for ten seconds more. That increases the Will power without indulging yourself in the pain.
  7. You want to keep on loving these postures, so be gentle, you have your whole lifetime ahead of you. You want to come away feeling very relaxed and good with yourself.
  8. If you don't love doing the poses, then you are doing them too long and too often.
Salabhasana. Locust Pose.
The more advanced form of the Locust Pose.
Salabhasana. Locust Pose.
This version is more suitable when you first start practicing the Locust Pose.

Pose 22: Ardha Salabhasana

Half Locust Pose

  1. This is the beginning of the complete Locust Pose.
  2. You must start with one leg, then the other.
  3. While lifting one leg up and keeping it straight, don't let the left one leave the floor.
Ardha Salabhasana. Half Locust Pose.
Lift one leg at a time while keeping the other leg on the floor.

Pose 23: Poorna Salabhasana

Full Locust Pose

  1. In this pose you have to press the chin well into the blanket on the floor.
  2. Keep your hands well together and placed under the hips and very slowly lift the lower body so that the feet are directly above the head. When you are nimble you can drop the feet so that they touch the top of the head.
  3. Once you have mastered the idea of breathing in as you rise and exhaling as you descend you can then begin to stay in the Locust for a comfortable period,
  4. But you must breathe regularly and harmoniously.
Poorna Salabhasana. Full Locust Pose.
Lift one leg at a time while keeping the other leg on the floor.

Pose 24: Salabhasana

Arms At Back Locust Pose

  1. This is a great balance exercise also.
  2. Place your hands on your back. Keep the elbows as high as possible. Bend your elbows. Point the elbows high into the air.
  3. Lift the chin and legs off the floor so that you rest on the abdomen.
Salabhasana. Arms at Back Locust Pose.
Although this picture doesn't show the elbows clearly, try to point the elbows upwards while your hands are resting on your back.

Pose 25: Salabhasana

Final Locust Pose

  1. Lay flat on the floor, stretch arms out before you, take in a slow breath and raise the chin and legs at the same time.
  2. These postures are preparing you for the next series. Good luck with them and take it easy.
Salabhasana. Final Locust Pose.
The Final Locust Pose. If you made it this far, you're doing great!

Pose 26: Paschimottanasana

Seated Forward Fold

  1. We do this posture after the Locust Poses as it is in the opposite direction.
  2. Hold for a while.
Paschimottanasana. Seated Forward Fold.
Remember to breathe and wait for your body to give you permission to go deeper into the stretch.

Pose 27: Padmasana

Lotus Pose

Padmasana. Lotus Pose.
This is full lotus. Do this if you can. Notice the feet are on top of the calf muscles.
Padmasana. Half Lotus Pose.
This is half lotus. Notice the feet are below the calf muscles. Many people can only do half lotus and that's okay. It's not about flexibility. It's about focussing the mind on the stretch.

Pose 28: Shavasana

Corpse Pose or Relaxation 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

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