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.

Lesson 5 is the last of the Hatha Yoga lessons. Congratulations to you if you got this far as it would have taken not only years of practice, but many hours every day.

Hatha Yoga is extremely challenging and if you embrace that challenge, especially when combined with other Yogas, then the stillness obtained is magical.

I love Yoga!

Om Gam Ganapataye. This mantra is used to invoke the blessings of Ganapati (Ganesha) so we can gain more peace, knowledge and prosperity. Ganapati is the Hindu God known for his ability to remove obstacles and the grant of success. Nothing better than to get some additional help as you attempt to finish Lesson 5!

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
18. Cobra Pose
19. Seated Forward Fold
20. Advanced Cobra Pose
21. Seated Forward Fold
22. Locust Pose
23. Half Locust Pose
24. Full Locust Pose
25. Arms At Back Locust Pose
26. Final Locust Pose
27. Seated Forward Fold

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.

Full Bose Pose.

1. You must be careful in doing this posture as it is an extreme exercise for the spine. Do Not Force This Pose. Instead very gently grab hold of the big toes of each foot and go as far as you can comfortably.
2. In the Bow Pose, you do not breathe while holding the posture in the beginning. The whole point of not breathing is to make sure you will not hold the pose too long. As soon as you want to breathe then that's the time to let go of the pose. Come out of the pose before you running out of breath.
3. Please note that there can be a tendency to want to take deep breaths in between the postures. Therefore, make sure that your breathing is comfortable before starting the Full Bow Pose. Start the pose on a natural and comfortable in breath, not a deep one.
4. You can hold the pose longer once your spine is used to the pose. At this point you can breathe very shallow while holding the pose.

Single Leg Bow Pose

1. This pose is done 2 ways.
2. First Way: Use the right hand to hold the right toe and then use the left hand to hold the left toe.
3. Second Way: Use the right hand to hold the left toe and then use the left hand to hold the right toe.
4. This way you give exercises to the spine that literally rolls and rocks the spine into perfect alignment.
5. The arm is straight in the picture, but with time and practice, bend the arm and pull the foot to your head.

Little Thunderbolt Pose

1. Another great spine posture that also gives added blood to the throat area.
2. Make sure your top of head is on the floor.
3. After some practice, move the hands so they are resting on the thighs.

Reclined Thunderbolt Pose

1. Sit on the heels and with the help of your elbows on the floor, let yourself down slowly and far as you can go.
2. You can keep the hand behind the head, stretched outwards behind the head or stretched forward to the thighs.
3. You can breath shallow while doing these bow poses.
4. Try to get your back flat on the floor.

Diamond Pose

1. You can see how wonderfully this expands the thoracic area and also the lumbar section.
2. When you are flexible you can begin to draw the head towards the heels resting the forehead on the floor.
3. This pose is wonderful for the 5th center (throat area).

One–Legged King Pigeon Pose

1. Tuck the left leg well up into the crotch and put the right leg behind you.
2. Then lift the right leg and grab it with both your hands and slowly stretch.
3. Be relaxed. Don't rush. Take it easy.
4. Reverse and do with the other leg.

Feathered Peacock Pose

1. The Feathered Peacock Pose is very difficult. You must master the previous poses before attempting this pose (Pose 34) and the Scorpion Pose (Pose 35).
2. This pose requires balance and proficiency.
3. While kneeling on the floor place your forearms with hands flat out and brace yourself as you try and rise slowly into this posture.
4. You may need a kick–start in the beginning, but that is okay. With time you will be able to rise up with strength and balance alone.

Scorpion Pose

1. You must master the previous poses before attempting the Scorpion Pose.
2. The same beginning as the Feathered Peacock Pose but while balancing try and drop the legs slowly so the toes are touching the top of the head.
3. This is another extreme posture so only practice it when your back and spine are ready for it.

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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