The text serves as a manual for practitioners of Hatha yoga, providing instructions on various asanas (yoga postures) in Lesson I (Asana), satkriyas (purification techniques) and pranayama (breathing techniques) in Lesson II (Kumbhaka), mudras and bandhas in Lesson III (Mudra), and meditation in Lesson IV (Samadhi or Nadanusandhana).

The term “Hatha” is composed of the two syllables “Ha” and “Tha”, of which the former means the sun and the latter the moon. Hatha yoga is often described as a union of these two.

Hatha Yoga Pradipika is one of the outstanding Hatha yoga texts which fully describes the eight well-known varieties of Pranayama. Svatmarama explicitly mentioned the opinion that all impurities in the nadis can be removed only by the practice of Pranayama. However, in this article, we will focus on yoga poses (or asanas) that Svatmarama writes about in the first part (Lesson I) of his work.

Svatmarama describes Hatha as a monastery for those who are afflicted by unlimited suffering; and for those who are engaged in the practice of all kinds of yoga, Hatha yoga is the supporting tortoise.

Hatha Yoga Pradipika Asanas (Postures)

Asana (yoga posture) is the first component of Hatha yoga. It brings practitioners physical but also mental steadiness, health, and a feeling of lightness. There are fifteen different asanas mentioned and described in Lesson I of Hathapradipika.

Svatmarama noted that there are eighty-four asanas that have been enumerated by Shiva (there is no available text that describes them and the number might be “legendary” or present an “innumerable” amount of asanas), with four of them being the most important.

In this article, we will cover seven yoga postures you could incorporate into your next yoga class.

1. Gomukhasana – Cow Face pose

You can enter Gomukhasana or Cow Face asana by placing the right ankle by the side of the left hip, and the left ankle by the side of the right hip. From the front, this imitates the shape of a cow’s head, thus the name of the posture. 

The benefits of Gomukhasana include sciatica and stiff shoulder healing, the posture helps with high blood pressure and bad posture because it elongates the spine. Reproductive organs are toned and massaged and kidneys are stimulated with regular practice. You should see a reduction in stress and anxiety. Your back muscles will strengthen, as well as muscles of ankles, hips, thighs, shoulders, triceps, inner armpits, and chest.

The full position might be too intensive for some, but do not worry because there are several modifications and variations available. 

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Gomukhasana, the Cow Face posture.

2. Paschimottanasana – Seated Forward Bend pose

You can enter Paschimottanasana or Seated Forward Bend asana by stretching both legs straight on the ground and holding with the arms the two big toes. You should stay in this position with your forehead placed, or heading towards your knees. 

The benefits of Paschimottanasana include stretching the entire back of the body- calves, hamstrings, back, and neck. This forward bend also calms the nervous system. Paschimottanasana is beneficial for digestive organs and stimulates the kidneys. It should increase the blood flow and will get your lower energy centers in the body to induce a good night’s sleep. This asana can also offer relief during menopause and menstrual discomfort.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Paschimottanasana, the Seated Forward Bend posture.

3. Kurmasana – Tortoise pose

You can enter Kurmasana asana by pressing the anus with two heels, with ankles reverted, and remaining well-balanced in the position. This is a traditional, Hatha Yoga Pradipika version of this asana. In modern days, Kurmasana is called a Tortoise pose and looks different. In this article, and for our practice ideas, we will use a modern, Tortoise pose variation.

The benefits of Kurmasana include stretching of the legs, back, shoulders, and chest. Back and spine issues should also be improved and healed, while back muscles lengthened. The posture helps to spread out both shoulders and hips.

All information about the pose: steps, teacher queues, contraindications, modifications, variations, and counter poses will be available on our yoga pose directory page for Kurmasana, the Tortoise posture.

4. Dhanurasana – Full Bow pose

You can enter Dhanurasana or Full Bow pose by holding the two toes alternately with the two hands, pulling the toes from the back side up to the corresponding ears, and assuming the shape of a stretched bow. 

The benefits of Dhanurasana include a strengthening of back and leg muscles, realigning of the spinal column, improved posture as well as improved flexibility of back, shoulders, and hips. This yoga pose also stimulates spinal nerves, stretching back ligaments and muscles; massages the liver, abdominal organs, pancreas, and adrenal glands. Dhanurasana should also relieve gastrointestinal disorders.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Dhanurasana, the Full Bow posture.

5. Matsyendrasana – Half Lord of the Fishes pose

You should enter Matsyendrasana or Half Lord of the Fishes pose by placing the right foot at the root of the left thigh, encircling the right knee by the left leg, holding the two feet by the opposite hands, and twisting the body.

The benefits of Matsyendrasana include stretching and toning of back and shoulder muscles, as well as lengthening and energizing the spine. Matsyendrasana massages and tones abdominals, and relieves digestive problems. This pose also aids the function of the liver, kidney, and adrenal glands.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Matsyendrasana, the Half Lord of the Fishes posture.

6. Bhadrasana – Gracious or Auspicious pose

You should enter Bhadrasana or Gracious (Auspicious) pose by placing the two heels under the scrotum on either side of the perineum. The left heel on the left side and the right one on the right side, and firmly holding with hands the feet which are made to touch the sides. You should remain steady in this posture. 

The benefits of Bhadrasana include stretching the thighs, legs, and back, as well as improving the body posture. Bhadrasana provides relief in acidity, gastritis, constipation, and asthma. The pose also regulates the functioning of the thyroid gland and abdominal and reproductive organs. This is an excellent asana for meditation and is beneficial for spiritual purposes.

All information about the pose: steps, teacher queues, contraindications, modifications, variations, and counter poses will be available on our yoga pose directory page for Bhadrasana, the Gracious (Auspicious) pose.

7. Savasana – Corpse pose

You should do Savasana at the end of every yoga class. Savasana is done by lying supine on the ground like a corpse. Stay in this position for 8-10 minutes and allow students to calm their breath and withdraw their senses inside the body. A short guided meditation or calm background music is also welcome. 

If there is less time available at the end of the class, you could instruct people to take a deep breath and exhale with a sound through the mouth. Repeat this three times at the beginning of Savasana and let students rest for a few minutes. My teacher calls this “espresso” Savasana.

Savasana is used for stress release and deep relaxation. It calms the nervous system and is beneficial for insomnia, headaches, and pain relief. The posture also helps to lower high blood pressure.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Savasana, the Corpse posture.

Practicing Hatha yoga and its asanas can bring many benefits to one’s physical, mental, and emotional well-being. The practice of yoga postures can help to stretch and tone the muscles, improve posture and alignment, and increase circulation. I hope this article will inspire you for your future yoga classes and to explore the Hatha Yoga Pradipika text in more detail.

Looking for more inspiration for your next yoga class? YogaClassPlan sequence builder gives you access to 7000+ shared class plans in your hands. You can create your own completely new class sequences by choosing from 500+ pose illustrations. Simply drag and drop poses to create your routine, add class plan details such as duration and level, and share the class plan with your students. Sign-up for a 15-day YogaClassPlan free trial today.

About the author:

I’m Matija, a seasoned digital marketing professional working in the industry since 2011. I hold a master’s degree in information technology, blending technical expertise with marketing finesse. I’m also a certified yoga teacher with a passion for mindfulness. I’ve been practicing yoga since 2013 and started teaching in 2022. This unique combination of skills reflects my commitment to holistic growth and helping others achieve their goals. Explore my insights on digital marketing and the transformative power of yoga in my blog posts on YogaClassPlan.

Featured Photo by Jared Rice on Unsplash.

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January is the month when most of us will be making New Year resolutions. This popular western tradition actually dates back to ancient Rome. The first month of each year, was a time when Romans made promises to re-pay debts and resolve old quarrels. Twenty-one centuries later, nearly half of all Americans have similar goals for 2016.

According to statisticsbrain.com, this year’s resolutions include spending less money, but more time with family and reading more books. Top of the list however, is getting fit and healthy. That should mean good news for Yoga teachers and yogapreneurs. Unfortunately, nearly half of all New Year’s resolutions will never be achieved.

Motivation to succeed in our goals is highest in the first week of January. As result most gyms and studios report January to be a peak time for new memberships and class attendance. To kick start the process, many studio and business owners will offer sales or discounts. Though this strategy has potential for short term gains, immediately boosting sales, the long term gains are debateable.

Statisticsbrain.com research says that is because commitment to completing resolutions dwindles steadily downward from week’s three to six. By the end of the month most people have entirely given up on reaching their goals. For teachers and studio owners that means back to start position and repeat.  To break the cycle, an alternative approach is needed.

Sankalpa is a form of suggestion-therapy most often used in yoga nidra. The sankalpa is an inspired affirmation that helps to focus the mind and energies on achieving heart-felt desires rather than ‘waging battle’ with them.  For example, instead of making a resolution to lose weight, a sankalpa affirms a desire to ‘awaken a strength’, ‘express positivity’, ‘find balance and harmony in all areas of my life’.

The idea is to offer self-healing rather than self-criticism. The problem with resolutions is their reliance on external forces such as challenges and competitions – to create motivation. A 14-day yoga challenge may seem like a good idea – but it is yours, not the clients’ desire motivating the encounter. Even good intention resolutions such as ‘this year I will give up alcohol, chocolate, tobacco’, often fail, because they are focused on the negative, taking away rather than giving positive energy.

Sankalpas’ are practiced ‘as if’ the student has almost achieved them.  This is because sankalpa affirms what the individual already believes.  So this year, instead of offering a 14 day challenge or discount, support your students’ belief in the positive benefits of yoga, with a monthly affirmation, mantra or event that strengthens rather than weakens their resolve.

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The piece by artist and Yogi Aurel Schmidt, features a strange mutation of Santa Claus and Lakshmi (Hindi goddess of wealth and prosperity). Santa, cap jauntily cocked to the side and winking is morphed onto the body of Lakshmi, arms held in mudra and seated in half-lotus, on the back of giant pink flamingo, a serpent entwined around its standing leg.

The figure, inspired by the artist’s experience of a yoga studio – where classes ended with a closing ‘OM’ chant, and a sales pitch for their ‘spiritual tote bags’ – should represent an alarm bell for all yogaprenuers.

This month, I have been offered everything from strip mall yoga groupons to $10 off on Yoga Christmas calendars – yikes – was that a promos for the infamous  #yogiselfie.  The offer for the Christmas yoga mats, while tempting, really made me feel compromised.

The extent to which yoga has become commercialised and westernised is also the subject of an internet television series called ‘Namaste Bitches’.  The show parodies the many contradictions of the yoga business. For example, in one episode, the studio owner applauds a yoga teacher who tears up the promo-leaflet for a studio of a rival studio.  Of course, what else can a yogi do but laugh at the absurd and tragic nature of a job that values abhyasa (nonattachment to outcome) in the same breath as entrepreneurism.

Let’s be real.  Yoga is a $5.7 billion business.  What’s more, yoga paraphernalia makes up more 70% of the income gained by most yoga studio or businesses.  Let’s face it, this is the means by which many yoga teachers and studios survive.  Still, there must be a better way to market essential oils and yoga pants, than the creepy  ‘yoga inspired retail’, ‘eco chic’ ‘extend the yoga experience’ style of adverts that make their way into my inbox, via the green tab.

Yoga’s new consumer identity crisis is the subject a new book by Andrea Jain, The Selling of Yoga: From Counter Culture to Pop Culture. In it, Jain considers the diffusion of yoga from a ‘spiritual tradition’ to a ‘commodity’ in the pop culture marketplace.  As the love child of a mid-western American and a Hindi (of the Jain Yogi tradition), Jain is well placed to take on the debate, but she stops just short of taking a side.

Strip mall yoga for all its faults, is where Jain and some twenty million other Americans practice and teach yoga.  That the type of yoga practiced is postural rather than spiritual or lifestyle rather than religious is a non-starter.   For those who practice yoga, issues of authenticity versus commodity do not exist.

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With the news that Athleta (which is owned by The Gap) is hot on the heels of Lululemon in the seemingly recession-proof yoga gear market, I wonder how many pairs of $100 wicking yoga pants and $60 structured yoga tops we need? Do you feel better when you are yoga dressed to impressed or do old gym shorts and t-shirts work just as well for you?

I think Lululemon has done an amazing job of marketing a lifestyle (with its catchy slogans and ads, free yoga classes and cute tanks in 79 different happy colors), and I appreciate that Athleta now offers free shipping on orders of $50 and more, but I also wonder if some people feel priced out of yoga – with memberships, mats, clothes and more.

What trends are you seeing in yoga wear and gear? Do you feel that you always have to dress to impress? How much of your paycheck do you spend on more yoga? And does all this make you want to say “Namaste” or “no way”?

For more information, please visit: http://www.canadianbusiness.com/managing/strategy/article.jsp?content=20110228_10009_10009&utm_source=business&utm_medium=rss

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