Hatha yoga is a technique that uses physical poses and breathing exercises to achieve balance between the body and mind. The primary elements are poses (asanas) and breath control (pranayama), but there are also eight limbs that encompass ethical practices, concentration, meditation, and enlightenment. Some key poses discussed are mountain pose (tadasana), tree pose (vrikshasana), standing forward bend (uttanasana), downward facing dog (adho mukha svanasana), bridge pose (setu bandhasana), and locust pose (salabhasana). Each pose is said to stimulate different chakras and provide physical, mental and spiritual benefits.

2. Haṭha yoga is A technique of yoga. Hatha (हठ) is A sanskrit word which means “force”.
Practitioners of hatha yoga use physical alignment and breathing control to achieve an equilibrium between the
active body and its universe. The resulting harmony manifests itself as physical strength, physiological health and
emotional well-being.
Hatha yoga is a popular tradition that reinforces equilibrium, flexibility and strength. The primary elements of the
western practice are yoga poses (asanas) and breath control; however, there are six other elements, or "limbs,"
involved in the full enjoyment of the discipline.
The "eight limbs" of hatha yoga are:
Yama - ethical behavior
Niyama - spiritual practice
Asana - physical poses
Pranayama - breath control
Pratyahara - turning our senses away from outside influence
Dharana - concentration
Dhyana - meditation
Samadhi - the ultimate state of consciousness and the goal of hatha yoga

3. HATHA YOGA POSES
Tadasana is both physically and mentally grounding, and can be used to form A connection with the earth. It can be
deepened by closing the eyes to challenge the balance further.
The drishti, or focal point, for tadasana is the end of the nose, or nasagra drishti, which helps to make the pose more
introspective. All three bandhas: uddiyana bandha, mula bandha and jalandhara bandha can be engaged during tadasana.
Tadasana is considered a good pose for balancing the root chakra.
Mountain pose (Tadasana)

4. The practitioner should look and feel as steady as A tree while balancing on one leg in this asana. To achieve this balance,
it may help if the individual imagines they are as rooted to the ground as A tree is. Those who find it difficult to hold the
pose, even for A couple of seconds, can use A support. This asana may be performed with hands extended overhead or
against the chest in prayer pose as A modification.
Tree pose (Vrikshasana)

5. Uttanasana is considered an important posture because, in addition to the physical stretching and strengthening
benefits, it is believed to be balancing for the body. This is due to the combined elements of activity and passivity in the
body once it is folded into the pose. Like all forward bends, uttanasana is believed to be calming for the mind. It is A
posture of surrender and, as such, may teach one patience and acceptance. Furthermore, the increased blood flow to the
brain and the inverted nature of the posture, with the heart above the head, is said to relieve stress.
Standing Forward Bend Pose (Uttanasana)

6. Traditionally, this asana is believed to activate a number of the chakras, including the manipura and ajna chakras.
Activating the manipura chakra through adho mukha svanasana is thought to dispel fear and insecurity, while the ajna
chakra stimulates perception and inspiration.
As an inverted pose, adho mukha svanasana gets blood and body fluids flowing in the opposite direction by reversing
the action of gravity. The inversion is also thought to provide a different perspective on an emotional level, boosting
confidence.
Downward Facing Dog Pose (Adho Mukha Svanasana)

7. Setu Bandha sarvangasana is powerful yet simple and can be categorized as a restorative asana as well.
Bridge pose also stimulates the muladhara (root), visuddha (throat) and anahata (heart) chakras. It is thought that the
root chakra helps one stay connected; the throat chakra improves one's communication and expression; and the heart
chakra promotes warmth, compassion and healing.
Bridge pose (Setu Bandhasana)

8. Traditionally, Salabhasana is believed to bring balance and alignment to the muladhara (root) chakra, which is at the
base of the spine. As such, this posture is associated with restoring feelings of security, and helping the yogi to feel
grounded. It may also help to stimulate the manipura (navel) chakra due to the pressure on the abdomen, which
traditionally is associated with inner-strength and self-esteem.
Locust pose (Salabhasana)

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