Tag yoga pose

Camel Pose

If you want to develop resilency, start doing the camel pose.

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.

Hatha Yoga Dancer Pose

Taking on the dancer pose is a great addition to your yoga exercise workouts.

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.

Hatha Yoga Eagle Pose

Spread your wings and soar high with the eagle pose.

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.

Tree Pose

Keep it real with your yoga routine doing the tree pose.

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.

Triangle Pose and Half Moon Pose

Start seeing your body in a new light with the triangel and half moon pose.

Do you love your legs? You should! No matter what they may look like, thin or muscled, long or short, you need to love your legs because together with your feet and thighs, they are the ones that support your lower body and bring you to all of those places that you want to go.

In Hatha Yoga, the Triangle Pose is one of the best fitness exercises for the legs.

Qualities of the Triangle Pose

If you are like most average people (read: not yet exceptionally fit), you know the “burnt out candle” feeling that you can get at the end of an exhausting working day. Your job doesn’t even have to be physically taxing to get that feeling.

Far too often, it is stress and anxiety on the job that can cause you to feel enervated. Students and homemakers are also susceptible to such feelings.

In Hatha Yoga, we have the Triangle Pose, or Trikonasana in Sanskrit (trikona = three angled, asana = pose) as the perfect solution against the formation of such feelings.

The Triangle Pose is a powerful fitness exercise that can expand your torso and assemble evenness, balanced control of the legs and feet, with the arms acting as the ideal complement or foil.

The Mountain Pose, also know as the Triangle Pose, is a gentle basic and much liked pose that is useful for introducing your body to stretching and to breathing rhythmically. Think of a mountain as being sturdy and solid, not suddenly collapsing even when buffeted by strong winds or roaring flash floods. Imagine yourself as a mountain rising up and reaching for the glorious sky.

Benefits of the Triangle Pose

  • Mental – the Triangle Pose is restorative when the mind is overburdened by anxiety.
  • Physical –the focus of the Triangle Pose is on the shoulders, spine, chest, thighs, legs, abdomen, knees, and ankles. It can assist towards improved digestion, and the lessening of back pains, and aches associated with flat feet. Menopausal women have reported that this pose helps to relieve many of their symptoms.
  • Spiritual – the Triangle Pose is beneficial when you want to feel centered and in control of your reactions to life’s daily stresses.

Safety Alert

The Triangle Pose is not recommended for those with low blood pressure, bouts of diarrhea, and headache. It is possible for those who have neck problems, heart conditions, and hypertension to practice this pose under certain conditions, but prior clearance from a medical doctor would still be best.

Demonstration of the Triangle Pose

Half Moon Pose – Banishing Life’s Dark Elements with Light

As mentioned in the introduction article to this guide, Hatha Yoga strives for the union of two separate entities, the body and the mind, as symbolized by the sun and the moon. While the concept may seem extremely esoteric or obscure to Western minds, it is actually a very practical representation of what goes on as a matter of course in daily life.

In Hatha Yoga, we have the Half Moon Pose, or Ardha Chandrasana in Sanskrit (ardha = half, candra or Chandra = glittering, moon, and asana = pose) as a health and wellness strategy to help us cope better with the dark elements of life (fatigue, frustration, stress, anxiety, fear) by putting additional brilliance in our existence.

Qualities of the Half Moon Pose

How many stress hormones do you have floating around in your body, affecting not just the physical side of you, but just as importantly, affecting your mind and emotions? These stress hormones can inflict havoc in the way our body functions, leading to conditions as varied as sciatica, indigestion, anxiety, and constipation among others.

The Half Moon Pose combines both balancing efforts with timed breathing to draw out stress hormones such as cortisol and norepinephrine from the body, thereby addressing the medical conditions cited above.

Benefits of the Half Moon Pose

  • Mental – the Half Moon Pose is ideal for relaxing the mind, as it focuses on keeping an alignment of the body. In the process of doing so, external cares and worries are pushed away from the mind.
  • Physical –the focus of the Half Moon Pose encompasses the shoulders down to the ankles. The pose is great for alleviating symptoms of osteoporosis, fatigue, gastritis and mental pain.
  • Spiritual – the Half Moon Pose is beneficial for those who deal with stress on a daily basis and need gentle relief in order to stay physically, mentally, and emotionally fit.

Safety Alert

The Half Moon Pose is not recommended for those with migraines, insomnia, low blood pressure, and loose bowel movements.

At the top of this article we’ve discussed seeing your legs in a new light by means of the “Triangle Pose” and provided a demonstration video to help you get started. Next we talked a little bit about the benefits of the “Half Moon Pose” and how it can help your mental, physical and spiritual being.

Remember that you can get all of the demonstration videos that goes with this guide by subscribing to the MyFitnessNut.com Newsletter. Next, we’ll delve into challenging the limits set by your mind with the “Yoga Plank Pose” and talk about the associated benefits.

Upward Facing Dog Pose

The Upward Facing Dog is another Hatha Yoga favorite.

Still on the matter of studying and taking inspiration from the natural actions of canines as introduced in the previous article, we’ll now continue with a specific pose that is once more derived from a position that dogs take – the Upward Facing Dog Pose.

In Hatha Yoga, we have the Upward Facing Dog Pose, or Urdhva Mukha Svanasana in Sanskrit (urdhva = upward, mukha = face, svana = dog), that is ideal for developing strength in the wrists.

This pose is one of those that form part of the time-honored Sun Salutation sequence, postures that are generally done in the morning for receiving energy, recapturing vitality, and preparing the body to manage vigor properly as the day goes on.

Qualities of the Upward Facing Dog Pose

The Upward Facing Dog in Hatha Yoga is reflective of the way canines look forward and upward to the sky, seemingly in anticipation of a good, if not better, day ahead. They “salute” the sun, basking in its rays, eager to start fresh.

Optimism and resiliency are key personality traits personified by this pose. Optimism, because the upward facing posture illustrates an expectation or readiness to receive the blessings that the day brings, and resiliency, because the pose connotes that no matter what challenges you may have faced earlier, you are still in control and hopeful about a good outcome.

Benefits of the Upward Facing Dog Pose

  • Mental – the Upward Facing Dog Pose promotes clarity of thinking that comes with a stable sense of self, which in turn, happens when it is practiced.
  • Physical – highly recommended for the alleviation of sciatica, a symptom that features shooting pain brought about by compression or pressure brought upon the sciatic nerve. When left unattended, such a condition can make standing and/or sitting close to impossible because of the pain. The Upward Facing Dog Pose provides relief for mild depression, reinforces the wrists, arms, and the spine. It can also be remedial for cases of asthma.
  • Spiritual – when your optimism soars, the better you are equipped to handle the challenges of life, which accounts for a resilient outlook.

Video Demonstration of the Cobra Upward Facing Dog Pose:

The Upward Facing Dog is not recommended when you are pregnant, have a pre-existing injury of the back, or have been diagnosed with carpal tunnel syndrome.

While we have tried to sprinkle some of the Hatha Yoga exercise videos throughout a few of these articles, it would work best for you to watch and learn as you read along with this guide. When finished, you can subscribe to the MyFitnessNut.com Newsletter to get the full set of all 70 yoga video demonstrations pick and choose which yoga exercises you want to learn first. Next, we’ll take a look at “Flow Yoga” and how it can enshrine your consciousness toward enlightenment.

Downward Dog Pose

This is the way you perform the downward dog, Hatha Yoga style.

Even those who are not dog lovers will surely have noticed the comforting, easy way that canines fully stretch out with their muzzles close to the ground, rebounding with a graceful sense of purpose, as shown in the level lift of their spine and neck.

In Hatha Yoga, we have the Downward Dog Pose, or Adho Mukha Svanasana in Sanskrit (adho = downward, mukha = face, svana = dog), which is the human counterpart to the pose exhibited by dogs everywhere, no matter what the breed.

Qualities of the Downward Dog Pose

Also known as Downward Facing Dog, the Downward Dog Pose is a positive acknowledgment of the egalitarian or equality principle unknowingly advocated by canines all over the world.

Whether mongrel or pure bred, dogs perform and display several key mannerisms that are unique to their kind. For example, when they are feeling warm or they lack hydration, they breathe with their mouths open and tongue hanging out. All of them wag their tails in the same way to communicate friendliness. And of course, after being curled tight or after having slept balled up, dogs do their distinctive stretch to get rid of feelings of stiffness and feeling cramped.

The key difference between an ordinary human stretch and the Downward Dog Pose of Hatha Yoga lies in the fact that the former merely attempts to set loose muscles that are tense, while the latter aims to do that, too, as well as:

  • have a helpful effect on the circulatory system
  • restore alertness straight out of sluggishness or weariness
  • serve as a “self-diagnostic” awareness method because by stretching properly, you get to notice which part of your body feels awkward, out of place, or otherwise cramped
  • encourage fast recovery of a weary body and mind, in order to stave off the arrival of a dejected spirit

It’s no wonder then, that the Downward Dog Pose is highly popular among Hatha Yoga practitioners.

Dogs are known for being highly alert beings, sensitive to changes in their environment and vigilant in responding. It is this very same vigilance and clarity of mind that is advocated by the Downward Dog Pose in Hatha Yoga.

Benefits of the Downward Dog Pose

  • Mental – at least 60 seconds of doing the Downward Dog Pose can restore nearly depleted energy levels (after a physically taxing activity) to levels that are near-average for you. Fatigue can severely affect mental processes. This means that when you are tired, you simply assume the pose and wait briefly to recover your sense of alertness and keen thinking.
  • Physical – balancing on the arms while stretching during the Downward Dog Pose can strengthen the upper torso, as well as remove back pain and stiffness. The risks of having brittle bones are also minimized because the pose can help maintain bone mass. The pose also promotes good circulation, keeping blood pressure in check, helping the blood to remove contaminants, and preserving the integrity of your immune system.
  • Spiritual – when you are alert, you are more attuned to your spiritual nature. There is less room in your inner thoughts for doubt, and the sense of vigilance initially developed in your mind, translates to tranquility in your inner self due to feeling secure that you can handle situations as they arrive.

Video Demonstration of the Downward Dog Pose:

Safety Alert

The Downward Dog Pose is not recommended without doing prior warm-up poses, such as the Child’s Pose. If you have weak or shaky knees, or you lack proper arm coordination because of a preexisting medical condition, ask for the advice of a yoga master about the best action to take.

Next we’ll move into doing the “Upward Facing Dog Pose” but if you haven’t already gained access to the 70 plus Hatha Yoga videos that are available to you by subscribing to the MyFitnessNut.com Newsletter, you should go do it now.

Cat Cow Pose

This is where you'll learn to do the Cat-Cow Pose.

One of the biggest challenges faced by adults when getting older is the gradual lessening of the ability to be flexible. In Hatha Yoga, we have the Cat-Cow Pose, or Chakravakasana in Sanskrit, to help you deal with such stressful conditions by raising your levels of suppleness or flexibility.

Qualities of the Cat-Cow Pose

Notice the way your body tenses when you face a difficult or stressful situation. Your breathing becomes more rapid and shallow. Your muscles bunch up, forming hard painful knots. Your body gears up either to flee a stressful situation or go down fighting in self-defense. This is the “fight or flight response.”

Imagine that scenario having been repeated over and over in your life – you became upset and tense in school as you interacted with all kinds of people. Some were insufferable bullies, some were just annoying day in and day out.

You have also become upset and tense several times at work, or when out of work. At home, you also probably encountered difficulties that sent your levels of cortisol, your stress hormone, winging high and this resulted in you being burnt-out.

That’s just the tip of a rather huge iceberg, because when the body and mind are frequently subjected to stress, something is eventually going to give. That something is usually your inner self. Depression and a sense of futility may take hold of you.

The Cat-Cow Pose in Hatha Yoga promotes flexibility as a means of properly dealing with stressful conditions, whether externally or internally generated.

Benefits of the Cat-Cow Pose

  • Mental – conditions the mind to view stressful situations not necessarily as high-danger threats always, but to see stress as being manageable, with the outcome being dependent on how you deal with it (calmly);
  • Physical – gentle stimulation of abdominal organs, spurs adrenal glands and kidneys to regulate hormone production and encourage internal body cleansing, promotes proper spinal alignment to restore flexibility, encourages deeper and slower breathing for better stress management;
  • Spiritual – when the mind stops regarding each instance of stress as being overwhelming, internal calmness and heightened energy ensue. The Cat-Cow pose is an effective weapon to stave off depression.

Video Demonstration of the Cat-Cow Pose:

Safety Alert

The Cat-Cow Pose is not recommended for pregnant women and those with existing neck injuries.

Next, moving on, we’ll discover a very popular pose among yoga enthusiasts named the “Downward Dog”. This pose is excellent for alertness and recovery and is also included, along side the Cat-Cow pose in the video library you get access to when subscribing to the MyFitnessNut.com Newsletter found at the top of the home page.