Scientific Keys Volume I: The Key Muscles of Hatha Yoga

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Some of the basic Hatha Yoga Poses are

• The Seated Forward Bend

In this posture a stretch is given to the entire back of the body, from the heels up to the top of the head.

• The Cobra

This posture stimulates the nerves at the bottom of the spine, stretches and tones the abdominal muscles, and stretches the neck and chest area.

• The Bridge

These postures massage your thyroid gland helping to regulate your metabolism. The first two variations are relatively easy whilst the third one may require a little more patience.

• The Spinal Twist

Lie flat on the back and bring the knees bent into the air, raising the feet off the ground.

• The Child’s Pose

This stretch is good to follow the “cobra” as it stretches the spine in the opposite direction.

• The Standing Forward Bend

Start in a standing position, have the weight on the balls of the feet, and try to be very balanced.

• The Tree

This is a balancing posture, it help you to focus for longer periods of time and improves the quality of your concentration. It also benefits you by improving your balance and general coordination.

• The Sun Salutation

This is a sequence of twelve postures that are linked together in a sequence, that bend flex and twist the spine. It is really beneficial for increasing overall flexibility and the circulatory system.

Mindset

One thing to remember with yoga is that your mind will tell your body it has had enough when your body is actually quite capable of stretching even further. When this happens, take deep slow breaths, take your awareness to the tight muscles and as you exhale try to relax them, stretching even further. Don’t be limited by your “mind talk” and you will benefit through increasing your flexibility and overall body strength.

Have a specific time of the day that you are going to practice Hatha Yoga Poses and try and keep it the same every day. The two most effective times are sunrise and sunset. Dawn is particularly effective as your mind hasn’t had the chance to become active with various engagements throughout the day, and the world is peaceful, calm and quiet.

Through breathing very deeply and slowly, center your mind, and allow it to become quiet. Don’t force it as this creates tension. Start the Hatha Yoga Poses for 15 to 20 minutes a day then try and increase this time gradually moving up to and hour.