The Asanas

Hatha Yoga

Hatha is the science of Yoga. Translated Hatha is a Sanskrit word combined of two dualities sun and moon, Ha – sun, Tha- moon. It makes sense then that Hatha was the word for the science of ‘yoga’ or to join sun and moon, light and dark, male and female energies. To unite these two polar opposites would then, in fact, bring you to a state of wholeness.

1.Look at the asanas in detail below. Practice each asana. It is especially important to look at each focus and benefit to help to establish your knowledge to teach and why you are teaching each posture.

Tadasana – Mountain Pose
Benefits	Bringing awareness to the mind, body and practice
Modifications	Pregnancy option – feet hip width apart
Contraindications	N/A
Drishti	Straight ahead
Focus	Grounding posture -Muladhara chakra

Utkatasana- Powerful (squat) pose
Benefits	Assists digestion, elimination, body alignment, stretches Achilles, strengthens back muscles and thighs
Modifications	Pregnancy option – feet hip width apart, hands at sternum in Anjali mudra to reduce back strain
Contraindications	N/A
Drishti	Straight ahead or to the thumbs
Focus	Grounding posture – Muladhara chakra


Uttanasana- Standing Forward fold
Benefits	Increases energy, peace of mind, depression, stretches spinal column. Hamstrings, massages and tones abdominal organs and kidneys
Modifications	Feet wider, bent knees, hand support on thighs, blocks
Contraindications	HBP, lower back compressed discs, moving up slowly if LBP
Drishti	Along nose, toward the navel
Focus	Grounding posture – Muladhara chakra

Chandrasana- Crescent moon pose
Benefits	Stretches and tones hips and legs, increases blood to pelvic area, can help sciatica, improves elimination by gently squeezing the colon
Modifications	Use of blanket for under the knee
Contraindications	Knee injury, lumbar pain
Drishti	Straight ahead
Focus	Anahata chakra

Utthita Trikonasana – Extended triangle pose
Benefits	Lateral stretch of the spine, increases shoulder and hip flexibility, firms and tones the legs, gives a gentle squeeze to liver and spleen
Modifications	Use a block or a wall
Contraindications	Lower back pain
Drishti	Upward
Focus	Anahata chakra
Padottanasana – Wide legged forward bend pose
Benefits		Balances nervous system, rich blood supply to brain, improves concentration, can be used as a counter pose, stretches hamstrings, erector spinae, gluteals, adductors,
Modifications		HBP – halfway fold, use a chair or block, bend knee slightly
Contraindications		HBP, sinusitis, herniated disc, vertigo
Drishti		Straight ahead (neck in neutral alignment)
Focus		Sahasrara chakra
From this point on I have left the modification section to do some self-discovery. The section to be filled in is in your assessment section at the end of the module. Have a think about how it could be more comfortable for some students who may be less flexible, or a shoulder, back or knee injury which will help thinking about how you could adjust or add a prop. (I have added a few pictures to give you some visual ideas) Please see Appendix at the end of this module for visual ideas for use of Props and modifications that can assist you in this section.
Virabhadrasana 1 and 2- Warrior 1 Warrior 2
Benefits		Tones and strengthens legs, core, back, ankles, knees, improves balance and coordination
Modifications
Contraindications		Weak heart, HBP
Drishti		1 – hands, 2 – front hand
Focus		Muladhara chakra

Garudasana- Eagle Pose
Benefits		Improves mental focus, circulation to joints, lymphatic flow, muscles in legs and ankles, balance
Modifications
Contraindications		Broken/sprained ankle
Drishti		Straight ahead
Focus		Muladhara chakra
Vrkasana- Tree pose
Benefits	Strengthens legs, ankles, feet, improves balance, concentration, develops back, torso and abdominal muscles, external rotation of hip and stretching of spinal column
Modifications
Contraindications	Use variations for knee, hip, or ankle injury
Drishti	Straight ahead
Focus	Ajna chakra

Natarajasana- Dancers pose
Benefits	Balance training, proprioception, stretches and strengthens hamstrings, quadriceps, gluteals, pectoralis major and deltoids
Modifications
Contraindications	Knee, ankle, or shoulder injury (modify)
Drishti	Along the front hand
Focus	Ajna chakra

Adho Mukha Svanasana- Downward facing dog
Benefits	Stretches and relaxes the spine, increases flexibility in hamstrings, calves, shoulders, spine, nourishes brain, increased blood supply to facial tissues, brain, improves concentration, helps insomnia, rests digestive system, gently massages the liver and spleen. (benefits of a forward fold as well as an inverted posture)
Modifications
Contraindications	HBP
Drishti	Eyes towards navel
Focus	Manipura and Sahasrara chakra
Chaturanga Dandasana – Four limbed staff pose
Benefits	strengthens triceps, legs, abdominals, rhomboids, transverse abdominus (full body integration)
Modifications
Contraindications	serious back problems, HBP, Heart condition, shoulder injury, wrist injury
Drishti	along the nose, spine aligned
Focus	Manipura chakra

Bhujangasana – Cobra pose
Benefits	aids digestion, flatulence, expands chest, frees throat area, stretches abdomen, strengthens back and glutes, increases flexibility in spine, revitalizes kidneys and adrenals, increases blood supply to the spine and nerves.
Modifications
Contraindications	hernia, ulcer, hyperthyroidism, pregnancy
Drishti	straight ahead (neck in neural alignment) or toward ajna chakra if looking upward
Focus	Svadhistana chakra

Urdhva Mukha Svanasana – Upward facing dog pose
Benefits	Strengthens triceps and shoulders, mobilizes thoracic spine and all of the above.
Modifications
Contraindications	hernia, ulcer, hyperthyroidism, pregnancy
Drishti	straight ahead (neck in neural alignment) or toward Ajna chakra if looking upward
Focus	Svadhistana chakra
Balasana – Child pose
Benefits	soothing effect on the body and mind, entire spine relaxation, calms nervous system
Modifications
Contraindications	HBP/ heart condition, eye problem, sinusitis
Drishti	along the nose or eyes closed toward Ajna
Focus	Ajna chakra

Marjariasana – Cat pose
Benefits	mobility of the entire spine, flexibility of neck, shoulders, and thorax. With breath/ body awareness it directs prana into sushumna, to awaken and cleansing the chakras. It also tones female reproductive system and relieves menstrual cramps. This is a closed chain sequence that is beneficial for back care*
Modifications
Contraindications	knees (see modifications) whiplash, neck injury
Drishti	follow nose and third eye
Focus	Svadhistana chakra

Eka Pada Ragakapotasana – One legged pigeon pose
Benefits	stretches groin, hamstring, hip flexor, gluteals’, abdomen, increases flexibility in spine, opens thoracic and ribcage
Modifications
Contraindications	knee inflammation/injury, lumbar injury
Drishti	ahead
Focus	Anahata and Manipura chakra
Padmasana – Lotus pose
Benefits	increases awareness, calms mind, opens hips, improves posture and sitting endurance, increases flexibility in joints, restores energy.
Modifications	cross legged (siddhasana), ½ padmasana,
Contraindications	varicose veins, knee joint injury
Drishti	along nose
Focus	Ajna chakra - awareness, clarity

Baddha Konasana – Bound angle pose
Benefits	increases mobility in hips, relieves tension in sacrum, coccyx, thighs, knees, ankles. Improves posture and sitting endurance, strengthens gluteus medius, whilst stretching adductors.
Modifications
Contraindications	slipped disc (do not lean forward), SIJ separation.
Drishti	straight ahead
Focus	Muladhara chakra (grounding posture)

Gomukhasana – Cow faced pose
Benefits	induces relaxation, alleviates tiredness, tension, and anxiety. It relieves backache, sciatica, rheumatism and general stiffness in the shoulders and neck. Improves posture by increasing energy, awareness, and general opening of the chest area. It alleviates cramps in the legs and improves mobility of hips. *The hand bind helps to lock mulabandha (root lock) redirecting apana (downward flowing prana) upward through sushumna (central nadi)
Modifications
Contraindications
Drishti	closed eyes (Ajna focus) or straight ahead
Focus	on respiration and Ajna or Anahata chakra
Upavista Konasana – Wide legged forward fold
Benefits	stretching hamstrings, adductors, relaxation of the back, mobility in hip joints, massages, and tones abdominal and pelvic region, including pancreas, liver, spleen, kidneys, adrenals. Stimulates circulation to the nerves and muscles of the spine
Modifications
Contraindications	slipped disc, hernia
Drishti	along nose (keeping neck in neutral alignment)
Focus	Muladhara and Svadhistana chakra

Dandasana – Staff pose
Benefits	stretches hamstrings, strengthens quadriceps, promotes good posture, core activation and alignment. Improves focus and concentration. Strengthens pelvic floor (when pelvic floor is activated) A good preparation for sitting postures
Modifications
Contraindications
Drishti	straight ahead
Focus	Muladhara chakra

Paschimottanasana – Seated forward bend pose
Benefits	stretches hamstrings, strengthens quadriceps, promotes good posture, core activation and alignment. Improves focus and concentration. Strengthens pelvic floor (when pelvic floor is activated) Nourishes nerve networks, calming, fresh blood supply to pelvic region and reproductive organs. Tones abdominal organs. Full back of body stretches.
Modifications
Contraindications
Drishti	straight ahead
Focus	Muladhara chakra

Ardha Matsyendrasana – Half spinal twist pose (Lord of the fish pose)
Benefits	aligns spine, spine rotation mobility, relieves backache, massages liver and spleen, gently tones digestive organs. A detoxing asana, beneficial for body and mind.
Modifications
Contraindications	not after 1st trimester of pregnancy
Drishti	along nose
Focus	Anahata chakra

Setu bandha sarvangasana – Supported bridge pose
Benefits	realignment of spine, eliminates round shoulders, relieves backache, massages and stretches the colon and abdominal organs, improves digestion. It tones the female reproductive organs and management of menstrual disorders, prolapse, asthma, various bronchial and thyroid conditions
Modifications
Contraindications	stomach ulcer, abdominal hernia, pregnancy can be modified by not lifting to high off the ground or use of a block.
Drishti	along the nose
Focus	Visshudhi or Anahata chakra

Matsyasana – Fish Pose
Benefits	stretches intestines and abdominal organs and is useful for abdominal ailments to remove constipation, (drink 3 glasses of water and then perform this asana) It relieves piles, good for respiration, asthma, bronchitis, encourages deeper breathing. Regulates the function of the thyroid and stimulates the thymus, boosting the immune system. Encourages an increased blood supply to the pelvic region (away from the legs) which increases vitality and youthfulness
Modifications
Contraindications	heart disease, stomach ulcers, hernia, back conditions or serious illness, pregnancy
Drishti	Ajna chakra
Focus	Manipura, Vishuddhi and/or Ajna chakra
Salamba sirsasana – supported headstand
Benefits	very powerful for awakening Sahasrara chakra and considered the greatest of all asanas. Revitalizes the entire body and mind. It relieves anxiety and other psychological disorders which form many disorders; such as asthma, hay fever, diabetes, menopausal imbalance. It rectifies many nervous and glandular disorders, especially related to the reproductive system. Reverses the effect of gravity on the body, strain is alleviated from the back and the reversed flow of blood in the legs and visceral organs aids tissue regeneration. Encourages deep exhalation, removing larger amounts of CO2 from the lungs
Modifications
Contraindications	neck problems, migraine, headache, sinusitis, hbp, heart disease, thrombosis, chronic constipation, kidney problems, impure blood, weak blood vessels, inflammation of the ears, haemorrhage in the head, pregnancy and during menstruation
Drishti	straight ahead
Focus	Sahasrara chakra

Savasana – Corpse Pose
Benefits	deep relaxation of the whole psycho-physiological system, develops body awareness, increasing mind awareness and developing pratyahara
Modifications
Contraindications	pregnancy after 24 weeks
Drishti	eyes closed – Ajna chakra
Focus	Ajna chakra

Below is a link to practice the pronunciation of each of your asanas you have learnt in this module. I have given you space in between each one to repeat after me.

A requirement of your assessment this week is to voice record yourself saying each of the Sanskrit asanas on our list and sending it through to me. https://youtu.be/rubzlw8uMmw

Some Modifications and use of props below.	*Practice modifying poses when you sequence your class, so that you have a ‘bag of tools’ for your students.

Tadasana – feet apart to assist balance and during pregnancy	Uttanasana – use of a block for tight hamstrings and support for lower back

Utkatasana – feet hip distance apart during pregnancy	Uttanasana – knees bent for tight hamstrings to encourage the movement from flexion of the hips

Utkatasana – hands in prayer position for shoulder injury and lower back weakness	Uttanasana – feet hip distance during pregnancy or for assisting balance

Chandrasana – folded blanket for cushioning the back knee	Chandrasana – Hands in anjali mudra to support shoulder injury

Virabhadrasana 1 – hands in anjali mudra for shoulder or lower back injury	Virabhadrasana 2 – hands in anjali mudra for rotator cuff/shoulder injury

Trikonasana – use of block to stabilise and support tight hamstrings	Padottanasana – hands on blocks if the floor is too far away (tight hamstrings and adductors)

Vrkasana – Toe stays on floor for supporting balance	Garudasana- elbows, forearms and hands come together rather than wrapping for tight upper back. Lifted leg, foot stays on the ground for balance support

Natarajasana – facing the wall and holding it for balance support	Natarajasana – using a yoga strap to assist reaching the foot

Upavista konasana – seated on a block to take pressure of hamstrings, to encourage the correct sitting posture	Virasana – sitting on two blocks to take pressure out of the knee joints and ankles

Gomukhasana – sitting on one block for reduced hip range and using a yoga strap for hand bind	Dandasana and Passchimottanasana- sitting on a block to support tight hamstrings and lower back. Yoga strap for support in sitting and to ‘reach the toes’

Ardha matsyendrasana – sitting on a block for postural alignment through spine (if hamstrings are tight)	Siddhasana – sitting on the edge of a folded blanket for improved postural alignment of the spine

Siddhasana – A bolster can also be used for added height	Matsyasana – the use of a bolster for support and body awareness of this pose (also a good prop to be used for yin practice)

Matsyasana – You can also add a block or pillow under the head if the neck requires more support	Setu bandha sarvangasana – a bolster or block can be used to have more support, especially in pregnancy or yin class

Eka pada ragakapotasana – a block under the front thigh can take pressure out of the front knee and help with ‘squaring the hips’	Balasana – a folded blanket between the calf muscles and thighs can take pressure out of the knees and ankles

Halasana – a folded blanket under the shoulders supports the alignment of the spine with less pressure on the neck	Supta padahastasana – yoga strap around foot for tight hamstrings and opposite knee bent to support the lower back

An interesting pose that you might like to try stretching the hamstrings and placing the strap just below the skull to lengthen the back of the neck (please note that the chin is tucked in here)	Dandasana – legs up the wall can be a modification to support the lower back while passively stretching the back of the body

Eka pada ragakapotasana – using the wall as a prop to lean on, the floor as support for the back. This is a good modification for sore knee, lower back and tight gluteals	Sarvangasana – using the wall to support the body in shoulderstand can take pressure out of the cervical spine and teach body awareness and alignment in the posture. (You then have the option of how high you lift the hips)

Trikonasana – not a modification, but a way to learn body alignment. (shoulder blades and hips are aligned with the wall	Adho mukha svanasana – Using the wall is a good modification for upper body weakness or injury, HBP, pregnancy or a gentler version of Downward facing dog.

Savasana – A bolster under knees to encourage the lower back to rest on the floor and feel more supported	Upavista konasana – using the wall is a great modification for tight adductors and hamstrings without the strength required in the seated version.

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