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Etikettarkiv hatha yoga

Surya Namaskar | Sivananda Tradition

Surya Namaskara (सूर्यनमस्कार), or Sun Salutation, is a warm up routine based on a sequence of linked asanas. The name refers to the symbolism of Sun as the soul and the source of all life. Sūrya Namaskāra refers to a number styles of ”Sun Salutations” and a yogi may develop a personalized yoga warm up routine as surya-namaskar to precede his or her asana practice. 12 Surya Namaskaras are traditionally practised per cycle.

According to the Sivananda tradition one round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 5 and 10, the second leading with the left. Keep your hands in one place from positons 4 to 11 and co-ordinate your movements with your breathing.

Start by practicing four rounds and gradually build up to twelve rounds.


  • Stand erect with feet together, make sure your weight is evenly distributed. Inhale.
  • Hands in the prayer position in front of your chest. Exhale.
  • Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
  • Exhaling, fold forward, and press your palms down, fingertips in line with toes – bend your knees if necessary.sn-hatha_2
  • Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
  • Retaining the breath, bring the other leg back and support your weight on hands and toes.
  • Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.


  • Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
  • Exhaling, curl your toes under, raise your hips and pivot into an inverted ”V”shape. Try to push your heels and head down and keep your shoulders back.
  • Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up.


  • Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 4.
  • Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 3.
  • Exhaling, gently come back to an upright position and bring your arms down by your sides.

Adho Mukha Savanasana | Downward Facing Dog

Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own as it calms the brain, helps relieve stress and energizes the body. Strengthening the arms and legs.

> Hands: Hands are shoulder-width apart, spread your palms, index fingers parallel.
> Feet/legs: Feet are hip-width apart, and parallell. Hips move upwards and back. In modified posture knees can be slightly bent and the heels lifted away from the floor.
> Upper body: Legthen the spine keep your belly towards the spine. Keep shoulder away from the ears and broaden between the shoulderblades.

Key benefits:
Stretches och strengthens the shoulders, hamstrings, calves, arches, and hands.
> Improves digestion.
> Relieves headache, insomnia, back pain, and fatigue.
> Therapeutic for high blood pressure, asthma, flat feet, sciatica (lower-back pain), sinusitis (pain in sinusis).

Preparing postures: Hold 1-5 min (beginners)
Modification: Hold for minimum 5 breaths in Sun Salutation (all levels) or 30 sec (beginners), 1 to 3 minutes (intermed/advanced) if practised alone.
Full position: Hold for minimum 5 breaths in Sun Salutation (all levels) or 30 sec (beginners), 1 to 3 minutes (intermed/advanced) if practised alone.


People with Carpal tunnel syndrome shall only practise preparin posture (Uttanasana). Do not practise Adho Mukha Svanasana if you suffer from diarrhea.

> Pregnancy: Do not do this pose late-term.
> High blood pressure, headache or menstrual discomfort: Support your head on a bolster or block, ears level between the arms.

Utkatasana | Chair Pose

The pose is one of the most basic asanas, but even though it’s not complex it has great benefits for strengthening the body as well as opening the shoulder area and chest. For beginners this pose can be challenging but it is of great use as a preparation for more advanced asanas. It also strenghtens the heart.


> Feet are together. Spread the toes, tuck the tail bone under (don’t arch), straight arms- press the palms together. You should see the toes in front of the knees if you look down.
> Drishti: Ceiling in front of hands

Key benefits:

> Strengthens the ankles, thighs, calves, and spine
> Stretches shoulders and chest
> Stimulates the abdominal organs, diaphragm, and heart
> Reduces flat feet


Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)


> Headache
> Insomnia
> Low blood pressure

Parivrtta Parsvakonasana | Revolved Side Angle Pose

This asana is more powerful than the Parivrtta Trikonasana and has greater effect. The contraction of the abdominal organs helps digestion and the blood circultaion of the abdomen and spinal column is stimulated. The asana helps to remove waste matters from the colon without strain.


> Feet are one leg-length apart. Drop the back knee to the floor, upper arm outside thigh, lengthen the waist (both sides long) and rotate from the hip.
> Preparation: back knee on the floor. Hands in namaste.
> Modification: If you can’t easily keep your back heel down in this pose, lift the back heel off the floor. Hands in namaste.
> Drishti: Ceiling behind you

Key benefits:

> Strengthens and stretches the legs, knees, and ankles
> Stretches the groins, spine, chest and lungs, and shoulders
> Stimulates abdominal organs
> Increases stamina
> Improves digestion and aids elimination
> Improves balance
> Theraputical for; Constipation, Infertility, Low backache, Osteoporosis and Sciatica



Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full pose: 30 sec to 1 minute (intermed/advanced)


> Headache
> High or low blood pressure
> Insomnia
If you have any neck problems, don’t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.


Utthita Hasta Padangustasana

Utthita means extended. Hasta means hand. Padangustasana is big toe. There are a number of variations of this posture and they are usually done in sequence; leg facing forward-holding toe, leg facing sideways-holding toe and back to center rasing the leg aming to “kiss the knee”. This pose makes the leg muscles powerful and the balance gives you steadiness and improves your posture.


> Ground the foot- spread the toes inner and outer seam pressing evenly to the floor, standing leg straight.
> Hold the toe firmly with index, long and thumb finger- press the inner seam of the foot forward, don´t lift the hip
> Modification: bend the lifted leg, lifted leg 90 degrees hold the knee, support with both hands under the thigh in the last part of the posture.
> Drishti: Tip of the nose, along the back of the nose

Key benefits:
> Strengthens the legs and ankles
> Stretches the backs of the legs
> Improves sense of balance
> Theraputical against Osteoporosis



Preparing pose: Hold 1-3 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)

> Ankle or low back injuries, don’t attempt full version. If you have a lower back injury you can consider practising Supta Padangustasana instead. If you have an ankle injury – practise modified pose holding the knee.

Ustrasana | Camel Pose

The Camel Pose stretches the entire front of the body and strengthens back muscles. The pose improves your posture and stimulates the organs of the abdomen and neck.


> Feet/legs: Knees hip width apart. Press your shins and the tops of your feet firmly into floor.Lengthen the back and the pelvis down through your tail bone, slightly firm the tail forward. Make sure though that your front groins don’t “puff” forward. To prevent this, press your front thighs back, countering the forward action of your tail. Lift your heart by pressing the shoulder blades against your back ribs.

> Hands: Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down.

> Upper body: Press your palms firmly against your soles (or heels), the fingers pointing toward the toes. Lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Be care-
ful not to strain your neck and harden your throat.

Key benefits:

> Stretches the ankles, thighs, groins (psoas) as well as the abdomen and chest, throat.
> Stretches and strengthens back muscles.
> Improves your posture
> Stimulates the organs of the abdomen and neck.
Theraputical for respiratory ailments, mild backache, fatigue, anxiety and menstrual discomfort



Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (intermed/advanced)
Full position: Hold 30 sec – 1 min (intermed/advanced)


> High or low blood pressure
> Migraine
> Insomnia
> Serious lower back- or neck injury

Urdhva Dhanurasana | Wheel Pose

Urdhva Dhanurasana is the beginning of the advanced and difficult backbending poses. It tones and streches the spine and strengthen the arms and writs. At the same time as it gets the body alert and awaken it sooths the head. Most of the restraint you might feel towards this pose is probably fear, so be fierce.


> Place the feet behind the buttocks, hip width apart, place the hands by the ears, thumb finger pointing towards the feet, press the feet and hands and lift the hips up, keep the knees from dropping to the sides and open the upper back. To come down slowly bend the arms and come down on the head and then release the hips down.

> Modification: Place the hands by the ears, thumb finger pointing towards the feet, press the feet and hands and lift the hips up and place the crown of the head onto the mat, keep the knees from drop-
ping to the sides. To come down slowly release the hips to the floor.

> Preparation: Hold the ankles with both hands, lift the hips and draw the tail bone forward, continue lifting the hips and interlace the fingers and walk a little bit higher up on the shoulders, don’t drop the knees to the side keep contact in the legs and press from the feet.

Key benefits:

> Stretches the chest and lungs
> Strengthens the arms and wrists, legs, buttocks, abdomen, spine
> Stimulates the thyroid and pituitary
> Increases energy and counteracts depression
> Therapeutic for asthma, back pain, infertility, and osteoporosis



Preparing poses: Hold 30 sec-1 min (beginners)
Modification: Hold 30 sec-1 min (beginners)
Full position: Hold 30 sec-1 min (intermed/advanced).


Back injury, Carpal tunnel syndrome, diarrhea, headache, heart problems, high- or low blood pressure

Eka Pada Rajakapotasana | One-Legged King Pigeon Pose


> Legs: Back-leg should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. The knee of the front-leg should ideally be in a 90 degree angle, if not, do not attempt to deepen into full pose.
> Upper body: Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.

Key benefits:

> Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
> Stimulates the abdominal organs
> Opens the shoulders and chest
> Therapeutic for Urinary disorders



Preparing poses: Hold 1-5 min (beginners)
Modification: Hold for 30 sec to 3 minutes (intermed/advanced)
Full position: Hold for 30 sec to 3 minutes (advanced)

> Sacroiliac injury
> Ankle injury
> Knee injury
> Tight hips or thighs

Dhanurasana | Bow Pose

The Bow Pose may be seen as a counter-pose to Halasana and Pashimottanasana. It’s a full backward bend to supplement these two forward bending exercises. In the Bow, all parts of the back are worked simultaniously, incerasing strength and suppleness in the spine and hips.

He who does Halasana, Mayurasana and Dhanurasana can never become lazy.
He will always be full of energy, vigour and vitality
Swami Sivananda

> Feet/legs: Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.
> Draw the tops of the shoulders away from your ears.
> Breathe more into the back of your torso, and be sure not to stop breathing.

Key benefits:
> Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
> Strengthens the back muscles
> Improves posture
> Stimulates the organs of the abdomen and neck
> Theraputic for constipation, respiratory ailments, mild backache, fatigue and anxiety.


Preparing poses: Practise dynamically. Inhale – up, exhale – down (beginners)
Modification: Hold for 10 to 30 seconds (all levels), repeat 3-5 times
Full position: Hold for 10 to 30 seconds, repeat 3-5 times, on last attempt, try the rocking bow.


> High or low blood pressure
> Migraine
> Insomnia
> Serious lower-back or neck injury.
Students with any of these problems can however practise preparing poses.

Setu Bandha Sarvangasana | Bridge pose

The Bridge Pose is a very simple yet a powerful pose, it complments and enhances the benefits of both the Shoulderstand and the Plow. It stretches the chest, neck, spine and rejuvenates tired legs and it also has many theraputical benefits.


> Hands/arms: Press your arms actively into the floor (prep-mod).
> Feet/legs: Place the heels as close to the sitting bones as possible, feet are hip-width apart, and parallell. Press your inner feet actively into the floor. Keep your knees directly over the heels.
> Pelvic region: Push your tailbone upward toward the pubis when entering the position. When in the position lengthen the tailbonentoward the back of the knees. Lift the pubis towards the navel.
> Chest/neck: Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin.

Key benefits:

> Alleviates stress
> Stimulates abdominal organs, lungs, and thyroid
> Improves digestion
> Helps relieve the symptoms of menopause
> Relieves menstrual discomfort when done supported
> Relieves anxiety, fatigue, backache, headache, and insomnia
> Theraputical for asthma, high blood pressure, osteoporosis, and sinusitis.



Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)


Neck injury: avoid full pose (place a thickly folded blanket under your shoulders to protect your neck).

Pashimottanasana | Seated Forward Bend

Regular practise of forward bends helps to keep the spine elastic, the joints mobile, the internal organs toned and the nerv system inviogorated. In Paschimottanasana the body is folded almost in half, providing a comprehensive stretch to the entire back of the body from the scalp down to the heels. Together with Sirsasana and Sarvangasana, Paschimottanasana is considered one of the most important asanas to maintain perfect health.


> Hold the knees together press the inner seam of the feet forward, hold the toes with the index, long and thumb finger fold forward from the hips, lift the elbows (A); look up between the eyebrows; hold the side of the feet, lift the elbow and fold from the hip (B); look up between the eyebrows; interlock the fingers behind the feet and touch the forehead to the knees (C).
> Modification: bend legs (all), place the hands by the side (all, more stiff), Hold the heels (C)

Drishti: Tip of the nose, along the back of the nose, between postures look up between the eyebrows.

Key benefits:

> Calms the brain and helps relieve stress and mild depression
> Stretches the spine, shoulders, hamstrings
> Stimulates the liver, kidneys, ovaries, and uterus
> Improves digestion
> Helps relieve the symptoms of menopause and menstrual discomfort
> Soothes headache and anxiety and reduces fatigue
> Therapeutic for high blood pressure, infertility, insomnia, and sinusitis


Preparing poses: Hold 1-10 min (beginners)
Full position: Hold each for minimum 5 breaths in vinyasa (all levels) or up to 15 min (intermed/advanced) if practised alone.




> Asthma
> Diarrhea
> Back injury: Only perform this pose under the supervision of an experienced teacher.

Janu Sirsasana | Head-to-Knee Forward Bend


Ardha Matsyendrasana | Half Lord of the Fishes Pose

This asana takes it’s Sanskrit name from the great sage Matsyendra, one of the rst teachers of Hatha Yoga. Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini. After backward and foreward bending the half spinal twist gives a lateral stretch to all the vertebraes, back muscles and hips.


Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor. With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation.

Key benefits:
> Stimulates the liver and kidneys
> Stretches the shoulders, hips, and neck
> Energizes the spine
> Stimulates the digestive fire in the belly
> Relieves menstrual discomfort, fatigue, sciatica, and backache
> Therapeutic for asthma and infertility



Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (intermed/advanced)
Full position: Hold 30 sec – 1 min (intermed/advanced)


Back or spine injury: Use caution and perform this pose only with the supervision of an experienced teacher. Do not attempt full pose or use corrections to get into the pose.

When teaching this pose some extra demonstrations and explanation is often required initially. Keep track so that all students of the class are following and facing the same direction.

Salamba Sarvangasana | Supported Shoulderstand

The Shoulderstand is said to benefit all the parts of the body, hence its Sanskrit name comes from ‘sarva anga’ which means ‘all parts’. It is also known as the queen of all yoga poses, Headstand being the king. According to some there are three asanas which alone will keep you in perfect health: Headstand, Shoulderstand and Forward-bend.


> Preparing pose: Keep lenghtening the back of the body, press the palms towards the floor.
> Modification: Keep the elbows close to the body, keep the head still.
> Full position: Keep your neck long, don’t collapse the chin towards the chest. Keep the head still.

Key benefits:

> Opening the chest and shoulder area, releasing pressure.
> Balances the tyroid function, beneficial to your metabolism.
> Can reduce headache and relieve indigestion/constipation and stomach problems.



Preparing pose: Hold 3-5 min (all level of practitioners)
Modification: Hold 30 sec (beginners), 3-5 min (intermed/advanced)
Full position: Hold 30 sec (beginners), 3-5 min (intermed/advanced)


Do not practice modification or full pose in the beginning of your menstruation or if you suffer from high bloodpressure. Sarvangasana can be beneficial to stabilize the bloodpressure, but people who suffer from high bloodpressure shall always consult their doctor before attempting full inversions.

Halasana | Plow Pose

The Plow is a forward bending position that stretches the entire spine, but the main focus is on the cervical region. It renders the spine more flexible and healthy, also stretching the hips and leg muscles. The pose might look fairly easy but with the feet on the floor, it’s considered to be intermediate to advanced. Don’t attempt the full pose without sufficient prior experience unless you have the supervision of an experienced instructor as you might cause injury to the neck.


> Support the back and lower the feet behind the head and if possible touch the toes on the floor, if the toes touches the floor release the hands from the back and interlock the hands behind the back pressing the hands towards the floor (release the pinkie and ring finger), walk the toes towards the head if possible, create a small space between the chin and the chest.
> Modification: Keep hands on back if not able to place toes onto the floor.

Drishti: Tip of the nose

Key benefits:

> Calms the brain
> Stimulates the abdominal organs and the thyroid gland
> Stretches the shoulders and spine
> Helps relieve the symptoms of menopause
> Reduces stress and fatigue
> Therapeutic for backache, headache, infertility, insomnia, sinusitis


Preparing poses: Hold 30 sec-3 min (beginners)
Modification: Hold 30 sec-3 min
Full position: Hold 30 sec-3 min (intermed/advanced).



> Diarrhea, menstruation, neck injury
> Asthma & high blood pressure: Practice Halasana with the legs supported on props.
> Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Halasana after you become pregnant.

Matsyasana | Fish Pose

The Fish gets its name because it’s easy to float in water when in the advanced (Fish in Lotus) variation. This is because the pose releases the inhibitations on the lungs thus allowing greater capacity to fill with air. To derive the maximum benefit the Fish Pose should be done after the shoulderstand.


> Directly from Sarvangasana: Support the hands on the back and come back to Sarvangasana, lower the legs 90 degrees over the head and place the hands on the side of the hips, slowly roll down vertebra by vertebra and place the buttocks on the hands and legs in a cross legged position, press the elbows to the mat arch the back and place the crown of the head on the floor.
> Mod: Cross legged (no lotus), hands under buttocks (not holding feet)

Key benefits:

> Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
> Stretches/stimulates the muscles of the belly and front of the neck
> Stretches/stimulates the organs of the belly and throat
> Strengthens the muscles of the upper back and back of the neck
> Improves posture
> Theraputical for constipation, respiratory ailments, mild backache, fatigue, anxiety and menstrual pain


Preparing poses: Hold 15 – 30 sec (beginners)
Modification: Hold 15 – 30 sec (intermediate)
Full position: Hold 15 – 30 sec (advanced)


> High or low blood pressure
> Migraine
> Insomnia
> Serious lower-back or neck injury

Salambasana | Locust


Salamba Sirsasana | Supported Head Stand

Sirsasana is often referred to as the “King of Asanas” and is considered by many to be a panacea for many human ills. The pose is one of the most powerful asanas for both body and mind. It’s considered to be an intermediate to advanced pose, but requires little strenght and is mainly a matter of conquering your fears and believing that you can do it.


> Arms: Elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor.
> Head/sholder: Set the crown of your head on the floor. Prevent the weight of the shoulders collapsing onto your neck and head.
> Center line: The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.

Key benefits:

> Calms the brain and helps relieve stress and mild depression
> Stimulates the pituitary and pineal glands
> Strengthens the arms, legs, and spine
> Strengthens the lungs
> Tones the abdominal organs, improves digestion
> Helps relieve the symptoms of menopause
> Therapeutic for asthma, infertility, insomnia, and sinusitis



Preparing pose: Hold 3-5 min (all level of practitioners)
Modification: Hold 3-5 min (intermed/advanced)
Full position: Hold 3-5 min (intermed/advanced)
As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes.


Back- or neck injury
Heart condition
High blood pressure
Low blood pressure: Don’t start practice with this pose
Pregnancy: If you are experienced with this pose. Don’t take up the practice of Sirsasana after you become pregnant.


Variations and self practise

In order to variate or adapt your practise in terms of time and effort you can perform your asanas in different modes. Hopefully this will help you to keep a steady and frequent yoga practise. You will find that different modes of performing the same asanas will give you very different experiences.

Connecting all positions through Sunsalutation and holding each position for 3 to 5 breaths. This mode is a good and easy way to create a flow, it also challenges your fitness and strength.

Connecting two or more positions by flowing from one into the other using breating. This mode takes more planning to create a good flow, but when you are comfortable with your program it’s a great way to explore it.

Holding each position 1 minute:
After a couple of rounds of Sun salutations, perform the finishing positions (not standing) seperately and hold each position and hold it for 1 min (approx 15-20 deep breaths). Between each position go to Savasana for 3-5 deep yogic breaths. This mode will give you a deeper practise and you should work deeper and deeper into each position while holding it.

Holding each position 5 minute:
Perform a few of the postures and hold them for 5 minutes (approx 60 breaths). Rest in Savasana between postures. When practising this mode only pick 3-5 positions, you can also use support to prevent overstraining yourself. This mode is good to release tensions.