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Warm-Up Poses
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Improves spinal flexibility, lubricates joints, and synchronizes breath with movement.
2. Sun Salutations (Surya Namaskar)
A dynamic sequence of 12 postures that warm up the entire body, enhance circulation, and
increase flexibility.
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Standing Poses
1. Mountain Pose (Tadasana)
Establishes body alignment, improves posture, and cultivates awareness of balance.
2. Warrior I (Virabhadrasana I)
Strengthens the legs and arms while stretching the chest and hips.
3. Warrior II (Virabhadrasana II)
Opens the hips and shoulders, builds stamina, and improves focus.
4. Triangle Pose (Trikonasana)
Stretches the hamstrings, hips, and spine while enhancing balance.
5. Tree Pose (Vrikshasana)
Improves balance, stability, and focus by engaging the core and leg muscles.
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Seated Poses
1. Easy Pose (Sukhasana)
A foundational seated posture for meditation and breathwork.
2. Seated Forward Bend (Paschimottanasana)
Stretches the spine, shoulders, and hamstrings while calming the mind.
3. Spinal Twist (Ardha Matsyendrasana)
Enhances spinal flexibility and detoxifies internal organs.
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Supine and Relaxation Poses
1. Bridge Pose (Setu Bandhasana)
Opens the chest, strengthens the back and glutes, and improves spinal flexibility.
2. Happy Baby Pose (Ananda Balasana)
Gently stretches the lower back and inner thighs while calming the mind.
3. Corpse Pose (Savasana)
A relaxation pose to promote deep rest and integrate the benefits of the practice.
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Core and Strength-Building Poses
1. Boat Pose (Navasana)
Strengthens the core, hip flexors, and spine while improving focus.
2. Plank Pose (Phalakasana)
Builds core, shoulder, and arm strength while enhancing stability.
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Inversions and Restorative Poses
1. Downward-Facing Dog (Adho Mukha Svanasana)
Stretches the spine, hamstrings, and calves while strengthening the arms and shoulders.
2. Child's Pose (Balasana)
Relaxes the body, gently stretches the back and hips, and calms the nervous system.
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Pranayama (Breathing Techniques)
1. Alternate Nostril Breathing (Nadi Shodhana)
Balances energy channels and calms the mind.
2. Ocean Breath (Ujjayi)
Promotes relaxation and focus by creating a soothing sound with breath.
3. Skull Shining Breath (Kapalabhati)
Cleanses the respiratory system and energizes the body.
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Tadasana (Mountain Pose)
Vrikshasana (Tree Pose)
Virabhadrasana Series (Warrior Poses)
Sukhasana (Easy Pose)
Paschimottanasana (Seated Forward Bend)
Bhujangasana (Cobra Pose)
Setu Bandha Sarvangasana (Bridge Pose)
Ardha Matsyendrasana (Half Spinal Twist)
Viparita Karani (Legs Up the Wall)
Pranayama
Basic deep breathing
Alternate nostril breathing
Ocean breath (Ujjayi)
Downward-Facing Dog (Adho Mukha Svanasana)
Plank Pose (Phalakasana)
Triangle Pose (Trikonasana)
Seated Forward Bend (Paschimottanasana)
Child's Pose (Balasana)
Corpse Pose (Savasana)
Key Practice Tips:
Practice on an empty stomach or wait 2–3 hours after a meal.
Use a non-slip yoga mat and comfortable clothing.
Hold each pose for 5–10 breaths or longer for restorative benefits.
Conclude your practice with Savasana for 5–10 minutes.
This refined list ensures a comprehensive and effective Hatha Yoga practice. Would you like
detailed instructions for any specific pose or a sequence tailored to your needs?
