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Namaste is a greeting that is usually shared among students and the yoga teacher at the beginning and completion of each yoga class. It is a very special greeting which is literally saying – bow (nama) – I (as) – you (te), or in ordinary English “I bow to you.”

The “you” that’s given reverence in this greeting is not what is seen on the surface. If you, for example, happen to be a much appreciated and talented Chef de Cuisine of a popular and high-end restaurant, the yoga instructor is not being reverential to you, in your role as an accomplished Chef.

Your occupation has nothing to do with the reverence being given. Neither is the instructor being reverential to you, based on your gender. Saying Namaste has no bearing on whether you are male or female. It also has no connection to your age, whether you are a teenager, a young adult, or a senior citizen.

In other words, when a fellow yoga student or a yoga master says “Namaste” to you, human-erected and defined social-economic and cultural barriers are bypassed. It is the integral you, the inner you, the real you which is being greeted with pure respect.

Connecting with the Divine

It is amazing how such a simple phrase communicates a profound sense of respect for one another, a connection that emanates from what is acknowledged as the Divine Spark of Life. Again, if this sounds a little too metaphysical for your taste, you need to remember at this point that yoga is an ordinary fitness tool. It is not simply concerned with your physical health and well-being.

As this guide has described in various articles, yoga, particularly Hatha Yoga, is all about achieving a balance between mind, body, and spirit through workouts that incorporate meditation, breathing, and poses.

The underlying principles are simple and clear:

1. When your mind does not function well, your body and spirit are affected and as a result, they also will not function well.
2. When your body has ailments or injuries, it brings pressure on the mind and can cripple the spirit.
3. When your spirit or true inner self is troubled, your mind gets cluttered and your thought processes become awry, and as a result, the welfare of your body could become neglected.

Namaste yoga, which is an offshoot of Hatha Vinyasa yoga, seeks to address the imbalance, initially through the greeting of “I bow to you” which immediately negates the ego of either the student or teacher from sowing discord in the yoga class.

Namaste Yoga – Hands to the Heart

The typical Namaste pose involves putting the palms together, in front of where the heart is approximately located. The eyes are closed and a short bow is done. Another way is to assume again the praying position of the hands, and raise to the center of the forehead, where your “third eye” is supposed to be located, then gently moved to the heart before bowing. In Hindu belief, the third eye is the invisible sense organ that allows you to see or perceive things that are hidden from ordinary or normal vision.

Namaste Yoga for Energy Flow

The Namaste greeting figuratively clears the air before each yoga session. The greetings helps to lay the foundation for the release of positive energy. After the Namaste greeting, various Sun Salutation poses can be done. Check out the videos for more details and demonstrations about these salutation poses.

Closing the Session in Peace with Namaste Yoga

After the yoga class, it is customary to once again go through the Namaste greeting. Only, this time, instead of a welcoming sort of gesture, it is now a kind of grateful blessing conferred on you.

Saying and performing Namaste at the end of a yoga class is believed to heighten the levels of calmness, mental keenness, and physical well-being that were developed through the exercise of yoga posing. Be sure to grab access to the Namaste pose video as well as the other 69 Hatha Yoga videos when you subscribe to the the MyFitnessNut.com Newsletter and start enjoying fitness the Hatha Yoga way. Lastly, we’ll wrap up this guide helping you to get started achieving your Hatha Yoga fitness goals in the final chapter.

There are numerous things that delineate the differences between the cultures of the West and the East, and among the more highly interesting ones is the dissimilarity of perspectives regarding death.

The West views death as the complete cessation of someone’s physical life. in such a belief system, life is a one-shot deal and death is the final equalizer. Meanwhile, many in the East, particularly those who are followers of Hinduism and Buddhism, believe in a cycle of death and rebirth.

This latter belief is most likely one of the reasons why many in the East do not see death as something strange and to be feared. On the contrary, for those who believe in the death and rebirth cycle, death is a mere portal, a transition from one state of being to the other, with numerous possibilities for the continuation of life, albeit in another state of existence.

Shavashana yoga internalizes the effort to open up to a world of possibilities. It is literally translated as Corpse Pose. Another name for Shavashana is Mrtasana, directly translated as ‘death pose,’ which stems from the base form of the pose and mirrors the position of one who is already dead (physically).

Qualities of the Shavashana Yoga Pose

Shavashana yoga is a form of meditation. Although considered to be the ‘easiest’ pose in yoga, there are still variants and modifications to this pose because of the understanding that not everyone understands what comfort is, in the same manner. Comfort is main factor of this pose. As a form of stress relief, Shavashana helps the body and mind to synchronize and reset itself from any internal or external form of stress.

Towards the achievement of optimum results, focus is essential in Shavashana. Integrate the same level of focus into your daily routine, to help your body become rejuvenated, before continuing on to meet the everyday stresses of your life.

Here’s a Vidoe Demonstration of the Shavashana Yoga Pose

Benefits of the Shavashana Yoga Pose

• Mental – the Shavashana Pose improves overall concentration, trains the mind to stay calm even when panic is already ensuing all around, increases your capacity to focus, lessens the incidence of anxiety attacks.
• Physical – the Shavashana Pose is able to control heart rate and respiration. It loosens tense, bunched-up muscles and lowers blood pressure.
• Spiritual – the Shavashana Pose allows the inner self to get in touch with concepts that are tied up with possibilities, or realities that are, as of yet, non-existing. By freeing the mind anxiety and stress, a whole world of pleasurable creativity is released within you.

Safety Alert

Shavashana Yoga is often so pleasurable to weary yogis seeking relief such that they sometimes fall asleep! When you’re performing this pose, try to soften your jaw and feel the heightened sense of your hearing. Initiate a heightened sense of withdrawal to get as relaxed as possible.

Avoid any wrestling of thoughts while trying to avoid sleeping, as this is one of the many distractions that you may encounter.

This pose is not recommended for people with back injuries that have not yet fully healed. Pregnant women who do this yoga exercise are also reminded to use props such as a rolled-up blanket to slightly elevate the head while lying down in order to avoid possible dizziness.

You have now learned about one of the most relaxing yoga poses there is; Shavashana Yoga. Use the demonstration video to see this pose in action, if you really want to call it action. It’s more likely you’ll have to resist falling asleep if you’re the least bit tired when you decide to practice it. Go ahead and subscribe to the MyFitnessNut.com Newsletter to get your hands on all 70 yoga videos. Next up, we’ll dive into “Namaste Yoga” and connect with the diving spark of life.

In the section titled Sampling Yoga Workouts for Fun, we briefly discussed the Hatha Yoga Happy Baby Pose and revealed how this yoga posture can actually make a yogi feel a contented baby’s sensations.

For a Content and Relaxed Existence

In Hatha Yoga, we have the Happy Baby Pose, or Ananda Balasana in Sanskrit (ananda = bliss, extreme happinness, bala = baby, asana = pose) to remind us as we perform it, that simple delights can be sufficient in giving us a relaxed and contented existence.

The Happy Baby Pose Sample:

Lie on your back and hug your knees right into your chest, imitating a very happy baby. This position should be familiar to anyone who has kids. Separate your knees and have each ankle straight over its respective knee, your shins should be perpendicular to the floor. Flex feet and hold on to them outside as you draw your knees downward. Roll from side to side from your sacrum and see if it feels good, but please, resist the urge to put your toes in your mouth (not that a few have attempted to do so, but the “happy baby” feeling that arose was just too good to pass up). After five breaths, stretch your legs and you’re good with your sample yoga workouts.

Qualities of the Happy Baby Pose

The Happy Baby Pose clearly assumes the body contours of a baby at play, amusing itself and finding contentment on its own volition.

Adults can often be complicated, difficult to understand and hard-pressed in giving understanding to others. A baby in contrast does not have the complexities associated with a grown-up. A baby does not mind if it does not have a brand new car as the neighbors do, a baby does not care if others are prettier, stronger, or wealthier than him or her.

In other words, a baby can appreciate simple joys of life. The Happy Baby Pose personifies such contentment and transfers it to you, the yoga practitioner.

Here’s a Video Demonstration of the Happy Baby Pose

Benefits of the Happy Baby Pose

• Mental – this yoga pose soothes the mind, removing thoughts of despair and mental fatigue.
• Physical – this yoga pose is ideal for stretching the spine and inner groins, inducing an overall feeling of relaxation. “Happy hormones” such as endorphins (pain blocker), and the neurotransmitter serotonin which is responsible for making you feel relaxed and content, are released within the body through reiterations of the pose.
• Spiritual – this yoga pose aids in giving you a sense of deep contentment, making you less aggressive towards yourself and others.

Safety Alert

The Happy Baby Pose should not be attempted by pregnant women and those with spinal or neck injuries.

With the Happy Baby pose, you too can learn to better appreciate the simple joys that life has to offer and you have access to another 69 yoga poses when you subscribe to the MyFitnessNut.com Newsletter. Next, will do a short review of “Shavashana Yoga” and attempt to open up a world of possibilities.

There are numerous sayings related to bridges. These refer to the nature of bridges as instruments for crossing over from one space to another, with the cross-over usually being done to avoid a break that would deter movement (as in a body of water separating two areas of land).

In Hatha Yoga, the Bridge Pose, or Setu Bandha Sarvangasana in Sanskrit ( setu = bridge, banda = lock, asana = pose) means to put your body, mind, and spirit in a position of crossing over, of moving beyond self-imposed boundaries.

Qualities of the Bridge Pose

The Bridge Pose uses the knees and the legs to raise and support the lower torso and the hips. While in this position of semi-elevation, the head and upper body are flat down on the floor. In this sense, the arc of a bridge is simulated. Temporarily modifying the natural flow of blood in this manner jump-starts the energy of the yogi, making the mind more receptive and the body more open to withstanding stress.

Demonstration of the Bridge Pose

Benefits of the Bridge Pose

• Mental – this pose is great for the relief of mild depression, fatigue, anxiety, and stress. It relaxes the thought processes sufficiently, to enable the mind to consider various options that could serve as solutions to any problem or issue that you might be worrying over.
• Physical – this pose is ideal for stimulating the thyroid, lungs, and abdominal organs, aiding in attaining better digestion and respiration. Menstrual issues and symptoms of menopause are also relieved through regular practice of this pose. The spine, the neck, and the chest are stretched, as well as the legs and the hips, which are therapeutic to have better posture and breathing. The pose is also good for relieving insomnia.
• Spiritual – through the Bridge Pose’s reduction of fatigue and anxiety, you will be more able to create opportunities for internal self-improvement, going over and beyond what you have previously perceived (and possibly accepted) as your limitations.

Safety Alert

The Bridge Pose can possibly cause a neck injury if not done well. Refer to the accompanying demonstration videos to get a fuller grasp of how to execute this Hatha Yoga pose. Be clear on your limitations and never over-extend yourself as small steps forward, favor big steps backwards.

Now that you have a grip on how the Bridge Pose is done, be sure to subscribe to the MyFitnessNut.com Newsletter and see how 69 other Hath Yoga poses are done. In the next article of this online Hatha Yoga guide we’ll discover the “Happy Baby Pose” along with the treasures that come with experiencing the simple joys of life.

Humans have been blessed with a highly self-aware nature, a characteristic that makes itself apparent even from a very young age. One proof of this is the way small children (and in some cases, even babies) are able to recognize themselves when they are shown their reflection in a mirror.

This kind of self-awareness is not present in most other species. However, scientific tests that were run under strict monitoring conditions have established that it is possible to develop self-awareness among certain animals through training. Pigeons are included in this group.

In Hatha Yoga, we have the Pigeon Pose, which is derived from the One Legged King Pigeon Pose, a relatively difficult pose to perform, which is why practitioners have made a more basic pose adjusted for beginners, thus the Pigeon Pose was born.

The One Legged King Pigeon Pose in Sanskrit is Eka Pada Rajakapotasan (eka = one, pada = leg or foot, raja = king, kapota = pigeon, and asana = pose)

Qualities of the Pigeon Pose

The Pigeon Pose, a hip opener, also targets multiple areas of the body including the back, the legs and the hips to attain flexibility. Hip openers can be very rewarding for beginners as they help you regain hip flexibility that had been lost due to stress and prolonged hours of sitting.

Demonstration of the Pigeon Pose

Benefits of the Pigeon Pose

• Mental – increased intellectual acuity is one of the expected benefits that come with regularly practicing this pose, because of the high degree of focus required to maintain the position.
• Physical – this pose can develop improve or regain hip and thigh flexibility, an increase in hip flexors, and, effectively stretch the back in preparation for other back bending postures. Modified versions of the pigeon pose can help build chest and shoulder flexibility. The pose may also relieve back pain.
• Spiritual – this pose is believed to highlight the cultivation of self-assurance and self-awareness.

The Pigeon Pose is only one of the many Hatha Yoga poses that have meanings stemming from animals and the rest of nature. Once you are successfully able to execute the pigeon pose, you are well on your way to doing other challenging yoga poses.

Try, perform and succeed. The more poses that you are able to execute properly, the more confident and relaxed you will be as you go on with your yoga fitness routines. Remember that each person is different from one another; you can modify the poses that you find difficult and adjust them to your level of comfort, provided that you keep to the basic demonstration for doing the pose.

Safety Alert

Performing hip openers like you do in this pose can be tricky and if you’re not careful, can cause injuries and muscle tears such as:

1. Muscle tearing
2. Sacroiliac issues
3. Knee injury

To demonstration videos can help you understand how the pose is done but only you, with your doctors approval, can know what your personal limitations are. You will want to achieve and maintain proper form while performing the Pigeon Pose.

It’s a good idea to have experience with some of the simpler postures found on the Hatha Yoga video set. You get those by subscribing to the MyFitnessNut.com Newsletter. Next, we’ll explore doing the “Bridge Pose” and cross beyond those self imposed boundaries.

Ah! The camel! A beast of burden from ancient times that is renowned for its ability to manage everything nicely even in the midst of adverse living conditions. Exposed to extremes in temperature in its natural habitats, camels are uniquely endowed by nature with admirable coping mechanisms.

Its gangly but sturdy legs are extremely useful for long-range walking and running. Its hump is ideal for storing fatty tissues from which the camel can get much needed energy in times of want or famine. Its disposition is gentle, and contrary to popular belief, the camel as a beast of burden is highly resilient, accepting the loads it is required to bear, as a natural part of its existence.

In Hatha Yoga, we have the Camel Pose, or Ustrasana in Sanskrit (ustra = camel, asana = pose) to open ourselves to the valuable characteristics of protectiveness, versatility, and resiliency.

Qualities of the Camel Pose

The camel is an animal that is suffused with humility. It does not balk at responsibility and does its best to cope with hostile surroundings instead of whining. These qualities can easily be discerned in the details of the Camel Pose which features a back-bend that is not quite that easy to achieve and hold, unless some degree of flexibility both of the body and the mind has already been experienced through other Hatha Yoga poses.

The Camel Pose is absolutely fitted for complete opening of the chest and upper spine, which frees your neck for gentle movements.

Demonstration of the Camel Pose

Benefits of the Camel Pose

• Mental – this pose requires belief in one’s abilities to cope with challenges. That makes the pose ideal for developing a mindset whose foundation lies in a healthy self-confidence.
• Physical – this pose has curative applications for medical conditions such as menstrual discomfort, fatigue, slight pains in the back, respiratory problems, and anxiety issues.
• Spiritual – a dedicated practice of this pose contributes to the uplifting of the spirit, because challenging and even adverse situations are seen less as insurmountable and depressing obstacles, but more as opportunities to explore how best to cope, with full humility and patience.

Safety Alert

The Camel Pose is not recommended for anyone with knee injuries. Also, be extra careful when doing back-bend postures such as that of a Camel Pose to avoid causing painful trauma to the neck muscles, or pinching the nerves in the neck.

Before practicing the Camel Pose it’s important that you already have experience doing other Hatha Yoga poses such as the ones you’ll find on video when you subscribe to the MyFitnessNut.com Newsletter. In the following article we’ll cover the “Pigeon Pose”, yet another more complex yoga pose.

Think of dancers, and the predominant idea that will enter your mind is one of artistic grace. Dancers the world over are respected and appreciated not only for their command of their craft, but for the delicate beauty of their movements that can communicate a wealth of deeply varied emotions.

In Hatha Yoga, we have the Dancer Pose, also known as Lord of the Dance Pose or Natarajasana in Sanskrit (nata = dancer or actor, raja = king, asana = pose).

The “king” in the Sanskrit name refers to Shiva, one of the Hindu deities, known to be their supreme god. Shiva is linked to Hatha Yoga, and is also known to be a “cosmic dancer” in one of his forms. This form is in keeping with much of Hindu culture that incorporates a lot of celebratory dancing in daily life.

Qualities of the Dancer Pose

Fittingly for the purposes of Hatha Yoga as a fitness discipline, the Dancer Pose is unique in the sense that it develops and focuses not only on the external part of the body such as the limbs (which is typical for most the of the other poses done under Hatha Yoga), but also on the internal organs, most notably the kidney and the lungs.

Demonstration of the Dancer Pose

Benefits of the Dancer Pose

• Mental – this pose, with its subtle effect on using graceful strength as a means of conditioning the body, also conditions the mind to be calm and gentle in making decisions.
• Physical – parts of the human anatomy that receive focus from this pose include the Shoulders, Spine, Chest, Pelvis, Knees and Ankles, strengthening them, and stretching the Groins, Thighs, and Abdomen.
• Spiritual – as is appropriate with real life dancing, the pose develops physical balance, which in turn, leads to a more poised disposition.

Safety Alert

This pose is not recommended for yoga practitioners who have low blood pressure.

Besides the physical benefits of strength, the Dancers Pose offers you positive effects to your internal organs and is just one of the 70 different Hatha Yoga demo videos that you’ll have at your disposal when you subscribe to the MyFitnessNut.com Newsletter. In the next article of this guide we’ll look at how the “Camel Pose” can help you to become more protective, versatile and resilient.

There’s undeniably something very special about the eagle because it is a bird that is either highly feared or much revered in many places.

In Hatha Yoga, we have the Eagle Pose, or Garudasana in Sanskrit (garuda = eagle, or “devourer,” a deity that’s said to be capable of blocking out the sun in the mythology of Hindus and Buddhists, asana = pose).

Qualities of the Eagle Pose

The Eagle Pose personifies a regal and dignified bearing. Observe an eagle and you will notice, that whether in the wild or in kept condition, its expression is unwavering in its solemnity and concentration.

In Hatha Yoga, the solemnity of the eagle is utilized to underscore the importance of keeping the arms, legs, knees, and feet harmoniously working together to reach new heights of concentration.

Seen from such a perspective, the Eagle Pose, when practiced regularly, improves balance and helps remove constrictions in the upper back.

Demonstration of the Eagle Pose

Benefits of the Eagle Pose

• Mental – because the pose can remove constrictions, it paves the way for a more relaxed frame of mind. In turn, having such a frame of mind is great to heighten levels of concentration, even after the yoga exercises are over.
• Physical – this pose can help correct posture through spine realignment. It also makes the legs, thighs, hips, ankles, and shoulders stronger. It is great therapy for the asthmatic, as well as for those with sciatica, and lumbago or lower back pain.
• Spiritual – through consistent practice of this pose, it is highly possible to increase your level of contentment because your mind is relaxed and your body’s aches, in particular those that are bunched up in your spine and lower back muscles, are lessened.

Safety Alert

This pose is not recommended for anyone with knee injuries.

Now that you’re ready to soar high with your fitness goals by practicing the “Eagle Pose”, be sure to subscribe to the MyFitnessNut.com Newsletter and pick up the other 69 to round out your yoga exercise routine. The next pose we’ll demonstrate is called the “Dancer Pose”, a silhouette of graceful strength.

The poet Joyce Kilmer once wrote about trees this way: “I think that I shall never see, a poem lovely as a tree… a tree that looks at God all day, and lifts her leafy arms to pray.”

In Hatha Yoga, we have the Tree Pose, or Vrksasana in Sanskrit (vrsksa = tree, asana = pose) which reminds us of the importance of keeping it real and staying grounded while on our quest to fitness.

Qualities of the Tree Pose

In essence, that’s what the Hatha Yoga Tree Pose upholds – the development of a deep and underlying sense of spirituality that’s rooted in the centering of your core, while appreciating the need for a higher power in order to achieve totality of development. If that sounds a little bit metaphysical for you, no worries. There’s a more basic description of what the tree pose is all about and that is solidity in being rooted or grounded.

This [tree pose] is awesome for acquiring a sense of balance. Have you noticed how the clumsiness of some can diminish their sense of worth because of intolerance and name-calling? The tree pose can help you develop physical stability, such that the sense of control generated also stabilizes your mental processes, and sense of self. Great for developing fitness on three levels: mental, physical, and spiritual.

Remember that Hatha Yoga is unlike other health and wellness disciplines. In Hatha Yoga, it’s not just the physical body that is given importance. It’s the overall well-being and functioning of the mind, body, and spirit in balance, in order to avoid susceptibility to illness.

The Tree Pose is one of the postures that can help you more easily achieve such a fitness goal.

Demonstration of the Yoga Tree Pose

Benefits of the Tree Pose

• Mental – this pose is primarily about the improvement of your sense of balance, not just physically, but also mentally. This means that regular practice of this pose will help you weigh issues more judiciously and act accordingly.
• Physical – the focus of this pose is on the thighs. It can provide great relief for those who have sciatica. It stretches the shoulders and chest, and the inner thighs, as well as the groin. It’s also beneficial for the ankles, legs, thighs, and spine.
• Spiritual – this pose is advantageous for those who feel disconnected. The grounding provided by the Tree Pose restores serenity.

Safety Alert

This pose is not recommended for people with low blood pressure, headaches or migraines, and those who suffer from insomnia.

Now that you’ve learned Hatha Yoga’s “Tree Pose” you will on your way to being solidly rooted and can begin to concentrate on the other 69 Hatha Yoga video demonstrations that you’ll have when you subscribe to the MyFitnessNut.com Newsletter. Next on our list of yoga poses we have the “Eagle Pose” that can help you soar high as you move towards your fitness goals.

Unless you’ve been living in a cave for the past few years, we’re pretty much sure that you’re aware of that activity known as the Lying Down Game or Planking, that involves stiffly lying face down in the most incongruous or unexpected locations, just for the heck of it.

While Planking was, and still is, considered mostly as a simple viral online meme, there’s a another form of “plank mimicry” that can be used for seriously attaining health and wellness.

In Hatha Yoga, we have the Yoga Plank Pose, or Uttihita Chaturanga Dandasana in Sanskrit (uttihita = extended, chaturanga = four limbed, and dandasana = staff pose). It does not require a full stiff, face down posture. Rather, it emphasizes the need to maintain balance while facing the ground, even as you keep as much distance between it and your chest.

Qualities of the Yoga Plank Pose

Unlike in the Lying Down Game which is mostly just a comic social game, the plank pose in Hatha Yoga is meant to underscore fitness by providing the yoga practitioner with a sense of the importance of stability, alignment, and strength.

The Yoga Plank Pose is also known by another Sanskit name, Kumbhakasana, which means “empty teapot.” This is with reference to the efforts of some advanced yoga practitioners to exhale completely while striving to maintain the plank pose, with the end goal of developing tolerance for the lack of air (conditioning the mind and body to stay disciplined and focused even under trying situations).

Demonstration of the Yoga Plank Pose

Benefits of the Yoga Plank Pose

• Mental – the Yoga Plank Pose is great for challenging the limits set by the mind as to how far it can withstand pressure from a demanding situation.
• Physical – the focus of the Yoga Plank Pose is on firming and strengthening the abdomen, and making the spine, arms, and wrists stronger.
• Spiritual – the Yoga Plank Pose is advantageous for those who want to test their resistance and endurance to discomfort. In doing so, a certain level of patience and calmness is achieved.

Safety Alert

The Yoga Plank Pose is contraindicated for those with Carpal Tunnel Syndrome.

If this is your first time reading this, you’ll want to read through out this entire guide at least one time and of course, have your doctors clearance for doing these yoga poses, before you attempt doing them on your own.

The Hatha Yoga demonstration videos that you get when you subscribe to the MyFitnessNut.com Newsletter will be useful for you to witness how the poses are done; which is much easier than just reading about how they are done. Next we’ll move on to the “Tree Pose” where you can experience solidity in being rooted.