What is Hatha Yoga? Video Yoga Hatha

Hatha yoga in this word Hatha…’Ha’ represents solar energy and ‘tha’ represents lunar energy…means sun energy, moon energy.. human body is a combination of solar and lunar energies…solar energy is the life of human beings and lunar energy is the emotions, feelings and the feel in life is lunar energy…. so, right side part of the body usually says solar energy and left side part usually says lunar energy..or moon energy...  

The purpose of this yoga is balancing this two energies in the whole body…in the whole system…by balancing these energies in the system… we can lead a balanced life…we can lead a happy and healthy life…we have one more meaning like hatha means holding.. holding some thing…means holding breath in or out…holding the posture as long as you can…we have to focus on this two things…never force yourself while you are staying in ant posture… stay as long as you can and as long as you feel comfortable and at the same time try as long as you can…here condition means.. you should not hurt yourself… but you should keep patience as long as you can…and your  whole mind should be focused on the particular part where you are feeling stretch or pain and if there is no such thing…your attention must be with your  breath… let the breath be as usual..whether it is fast…slow..or medium whatever…it doesn’t matter.. let it be as usual and let your  attention be with the breath… that is most important thing…

If you are not aware of your  breath and you are doing postures…we cannot say it is yoga…it is just an exercise…yoga is not exercise.. yoga is an ancient art of India to cultivate human life…to cultivate the life means to cultivate health, happiness, peace of mind and spiritual wisdom and finally enlightenment or Samadhi….so, hatha yoga…in this.. the postures which we have selected ..particularly in this class gives you more benefits to your  thighs, hamstrings and makes your  spine strengthen and it helps you to open your  hip…stretches your  hip join…in any series almost you will get all most all the benefits… Depending on the flow in some series.. in some sequences…you will get more effect on particular parts…so, practice yoga every day is a must…you can take any class on any day…because in every class we have all the levels…and you can practice usually the right time is morning 5am to 9am and evening 4pm to 9pm… that is the right time for practicing yoga…for practicing meditation any time is okay…but to practice the postures this time is the best time..and the stomach should be empty…atmosphere should be clean and peaceful and well ventilated…

                       

This Video is up to Home Yoga (https://yogatainha.com.vn/)

Hatha Yoga

Take Chinmudra …Gently close your eyes…elbows straight, stretch your fingers…slowly and deeply take an inhale and slowly exhale. Inhale slow and deep exhale slowly. Again inhales slow and deep… slowly exhale. Now let the breath be normal, focus your mind at the brow centre for few seconds. Slowly open your eyes now inhale slowly brings your arms up inside join your hands exhale bring your heart centre. Namaste welcome to hatha yoga inhale bring your arms up exhale, bring your arms down. Please stand up let’s start warm up. Fit a bit closer not together just a bit closer. Inhale now slowly brings your arms up interlock your fingers open your palm out stretch you whole body balance on your toes. Exhale down. Inhale…exhale… inhale…exhale…inhale…exhale…inhale…exhale…inhale…exhale two more …inhale…exhale last, inhale…Stretch your whole body balance on your toes. Open shoulder beginners look forward..  multi.. look up… hold… 5… 4…3… 2…1… exhale now slowly bring your arms down drop your hands. Shake your legs feet a part about to fit. Now place your hands on your waist inhale push your chest forward open shoulders elbows back exhale now slowly bend forward. Elbows up chin up look forward beginners look down. Inhale exhale push your hip forward.. arch back look up inhale centre exhale forward. Inhale centre exhale back inhale centre exhale forward. Inhale centre exhale back inhale centre exhale forwards… inhale centre exhale back inhale centre exhale forward. Inhale centre exhale back inhale centre exhale forwards… inhale centre exhale back two more inhale centre exhale forward. Inhale centre exhale back inhale centre exhale forwards… inhale centre exhale back… Last inhale centre exhale… open your shoulder chin up beginners look forward… multi level take your arms back interlock your fingers open your palms out and slowly go down as much as you can…. Hold… six… five… four… three… two… one… inhale centre… exhale place your hands on your waist push your hip forward… arch back look up beginners. Multi.. look back go some more down and look back  six… five… four… three… two… one… inhale centre exhale bring your arms down inhale now slowly bring your arms up interlock your fingers elbow straight open shoulders. Exhale slowly bend right open shoulders look straight look forward inhale centre, exhale left, inhale centre, exhale right, inhale centre, exhale left, inhale centre, exhale right… Inhale centre, exhale left, inhale centre.. exhale right.. inhale centre.. exhale..  inhale centre exhale inhale centre exhale inhale centre exhale. One more inhale centre exhale last inhale centre exhale. Slowly bend right beginners drop your hand on your right leg.. right calf take support and look forward. Multi lease your fingers open shoulders and try to look up turn your face. Hold 6… 5…4… 3… 2… 1… inhale centre exhale slowly bend left beginners take support. 6… 5…4… 3… 2… 1… inhale centre exhale bring your arms down shoulder level..Open shoulder inhale exhale place your left hand on your right shoulder right arm on the hip twist your spine look back.. inhale centre exhale left…Inhale centre exhale right. Inhale centre exhale left… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… Inhale centre exhale… two more….Inhale centre exhale…inhale centre exhale. Inhale centre exhale inhale centre exhale…Last. Inhale centre exhale twist your spine right look back… Twist as much as you can hold 6… 5… 4… 3… 2… 1… inhale centre.. exhale left.. elbow up.. look back 6…5…4…3…2…1… inhale centre.. exhale bring your arms down…  now keep your feet some more wide about 3 feet.. now turn your toes a bit out as much as you can inhale now slowly bring your arms up shoulder level open shoulder look straight exhale now slowly bend your knees out. And slowly bring your arms up. Beginners look forward.. multi.. can look up inhale slowly up. Exhale inhale exhale.. Inhale exhale… Inhale exhale… Inhale exhale… Inhale exhale… Inhale exhale… Inhale exhale…. Inhale exhale. ..Inhale exhale… Two more.. inhale exhale… Inhale exhale…. Last.. inhale exhale… Hip down.. turn your toes out ..try as much you can..  balance yourself.. look straight.. open shoulder.. multi.. look up hold 6…5…4…3…2…1… inhale up turn your toes facing forward …exhale jump center.. shake your legs.. relax your thighs.. come forward all of you.. please come front of your mats… Feet closer inhale bring your arms up join your hands.. exhale bring your hands to heart centre.. close your eyes slowly and slowly chin down. Relax with the breath… observe the breath for few seconds… Slowly open your eyes …chin up ..inhale bring your arms up join your hands.. exhale bring to heart centre.. close your eyes chin down.. Pay your attention on breath relaxe with the breath… Slowly open your eyes… Chin up look straight..  

Now we are going to do five sets sun-salutations… inhale now slowly bring your arms inside… slowly push very forward.. arch back look up arms parallel to each other… palms facing in.. exhale again slowly bring your arms down inside open your shoulders and spine try to drop your hands beside your feet… if you can try to touch your forehead on the knee… and inhale chin up …bend your knees… take your right leg back… Hip down .. knee straight …look forward.  Exhale slowly take your left leg back.. plank …elbow straight hip centre. Open shoulders… if you can look forward. And slowly drop the knees and slowly bend your elbows drop your chest and chin on the floor ..hip a bit up… Inhale now slowly raise your upper body… elbow straight stretch your toes back …open shoulders if you can look up. Now slowly keep your toes and exhale slowly push your hip up heel down head down downward facing dog… inhale now slowly bring your right foot…. Between the hands hip down chin up… Exhale brings your left foot forward… Drop your hands beside feet and touch your forehead on the knee or shim bone… inhale chin up and slowly bring your arms up.. push your hip forward ..open shoulders.. look up.. exhale Namaste… Do the same with your left leg.. inhale arch back- exhale bend forward- inhale left leg back …exhale right leg back -plank. Drop the knees chest and the chin on the floor inhale upward dog… Exhale downward dog… inhale left foot forward.. exhale right foot forward front bend. Inhale arch back exhale Namaste.

Second set inhale arch back.. exhale front bend.. inhale right leg back… Exhale left leg back… plank ..drop the knees chest and chin on the floor inhale upward exhale downward. Inhale right foot forward exhale left foot forward inhale arch back exhale Namaste. Inhale arch back.. exhale front bend.. inhale left leg back… Exhale right leg back drop the knees chest and chin on the floor… Inhale upward exhale. Downward… inhale left foot forward exhale right foot forward inhale arch back exhale Namaste.

Third set inhale arch back ..exhale front bend ….inhale right leg back…. Exhale left leg back… plank …drop the knees chest and chin on the floor ….inhale upward exhale downward. Inhale right foot forward exhale left foot forward inhale arch…back exhale Namaste…. Inhale arch back exhale front bend inhale left leg back exhale right leg back drop the knees chest and chin on the floor inhale upward exhale downward. Inhale left foot forward exhale right foot forward inhale arch back.. exhale Namaste.

Fourth set inhale arch back.. exhale front bend inhale right leg back. Exhale left leg back plank drop the knees chest and chin on the floor inhale upward exhale downward. Inhale right foot forward exhale left foot forward inhale arch back exhale Namaste. Inhale arch back exhale front bend inhale left leg back exhale right leg back drop the knees chest and chin on the floor inhale upward exhale downward. Inhale left foot forward exhale right foot forward inhale arch back exhale Namaste.

Last one set… Inhale arch back ..exhale front bend… inhale right leg back.. Exhale left leg back…. plank drop the knees chest and chin on the floor……. inhale upward exhale downward… Inhale right foot forward.. exhale left foot forward…. inhale arch back…. exhale Namaste.. Inhale arch back…. exhale front bend.. inhale left leg back ..exhale right leg back …drop the knees chest and chin on the floor.. inhale upward.. exhale downward… Inhale left foot forward.. exhale right foot forward …inhale arch back ..exhale Namaste.

Close your eyes and enjoy the rhythm of your breath…our breath is a rhythm of calm…. observes it until it becomes normal. Slowly open your eyes.. now the hatha yoga sequence… inhale bring your arms up.. push your hip forward….. open shoulders.. look up ..multi.. level can go more down and look back ..hold…6… 5… 4… 3…2..1… exhale now slowly bend forward.. catch your ankle open your spine and shoulders.. touch your four head on the knee.. abs in.. 6.. 5… 4.. let the breath be normal and go down in each and every exhale.. 3… 2…1… now drop your hands beside your fee..t slowly bend your knees and inhale jump back… Downward facing dog… heels down.. head down.. hold 6…5…4… 3…2…1…inhale now slowly bring your right foot between the hands.. hip down.. look forward.. exhale now drop your left heel and slowly raise your left arm. Raise your whole body up… Come to side warrior… Hip down ..spine centre.. turn your face right ..breath be normal ..hold.. 6…5…4… 3…2…1… in the same position beginners slowly drop your right elbow on the right knee and raise your left arm.. look forward… Multi level can drop your right hand inside of your right foot.. open shoulders and look up. Hold 6…5…4… 3…2…1… here inhale slowly keep your right knee straight.. beginners catch your ankle and look forward… Multi drop your hand and open shoulder ..try to look up ..hold… 6…5…4… 3…2…1… exhale drop your hands and bend your right knee.. left heel up.. look forward…. Exhale take your right leg back..  downward facing down ..heels down.. head down.. hold 6…5…4… 3….2 …1… now the same with your left leg…… inhale bring your left foot between the hands… hip down look forward …exhale drop your right heel. ..And slowly raise your right arm up and raise your body up hip down ..turn your face left… spine centre hold 6…5…4… 3…2…1… exhale now slowly drop your left elbow on the left knee.. right arm up open shoulders.. multi level drop your hand and look up 6…5…4… 3…2…1… in the same position inhale now slowly keep your knee straight.. beginners catch your ankles ..multi drop your hand open shoulder look up 6…5…4… 3…2…1… drop the hands …heel up.. knee bend.. look forward ..exhale.. take your left leg back… Hip down head down. Hold 6…5…4… 3…2…1…

Now the second round… again inhale….. bring your right foot between the hands… bring your right hand inside…. exhale push your hip down… elbow straight …open shoulders… try to look up… First option.. multi level… if you can slowly raise your right arm up… look up hold… 6…5…4… 3…2…1…exhale drop your hands and drop your left heel and slowly keep your right knee straight… catch your ankle exhale…. Touch your fore head on the knee or shim bone.. Multi-level can take your arms back interlock your fingers …open shoulders touch your forehead on the knee or shim bone…. Hold. 6…5…4… 3…2…1… inhale drop the hands… bend your right knee… hip down.. look forward …exhale take your right leg back… downward. ….6…5…4… 3…2…1… now with the left leg… inhale bring your left foot between the hands …bring your left hand inside… push your hip down and open shoulders… look up… multi level slowly bring your left arm up.. look up.. do not turn your shoulders ..6…5…4… 3…2…1…inhale drop the heel and knee straight… drop your hands… catch your ankle…exhale touch your forehead on the knee.. Shim bone…, If you can take your arms back interlock your fingers… open shoulders… head down. 6…5…4… 3…2…1… inhale drop bend your knee… hip down look forward exhale take your left leg back downwards exhale.. 6… heels down head down. 5…4…3…2…1… inhale now slowly drop the knees… exhale slowly stretch your toes back and push your hip back…child pose

 Drop your elbows and drop your forehead on the floor… breath be normal… relax for few seconds. Inhale.. now slowly push your hip forward… first come to cat pose…. Look forward beginners stay in cat pose and  multi keep your toes and go to downward facing dog.  Inhale slowly raise your right leg up open shoulder head down… beginners in the cat…. Chin up… look up… exhale fold your knee… touch your forehead on the knee… push your hip forward… left heel up…. Beginners knee down ..inhale .. exhale… Inhale …exhale… Inhale.. exhale… inhale.. exhale… inhale.. exhale.. two more ..inhale.. exhale… inhale.. exhale… last.. inhale… open shoulders…… chin up 6…5…4… 3…2…1…exhale fold your knee… touch your fore head on the knee… beginners drop… 5 4 3 2 1… drop your right knee and take your right leg and same with your opposite leg…. inhale raise your left leg up open shoulder head down in the downward….. exhale fold your knee…. hip forward… heel up… touch your forehead…. Inhale.. exhale… inhale.. exhale… inhale.. exhale… inhale.. exhale… two more.. inhale.. exhale… inhale.. exhale.. last.. inhale 6…5…4… 3 some more up……2…1… exhale…. Fold your knee and touch your forehead on the knee.. 5…4… 3…2…1… drop your left knee and knees up… all of you go to downward facing dog…… heels down head down… hold 6…5…4… 3…2…1… the last round inhale… bring your right foot between the hands… now slowly take your right hand out.. from back of your right hee…l slowly bend your elbows… try to drop your crown of the head on the floor…multi-… level interlock your fingers and drop your elbows.. beginners hip up… multi level hip down and look straight 6…5…4… 3…2…1… inhale slowly up… take your right hand out… now fold your knee drop your calf between the hands… hip down stretch your toes back… Exhale now slowly stretch your arms forward…. Multi level.. if you can stretch your right leg forward… Leg stretch catch your heel drop your elbow touch your forehead on the knee or shim bone. Hold 6…5…4… 3…2…1… inhale… now slowly side your hands back… your body… Exhale push your hip up and keep your foot between the hands… hip down chin up…here inhale now slowly push your whole body forward…. Keep your right knee straight… beginners keep your hand support and multi slowly raise your arms …open shoulders….look straight… Focus. 6…5…4… 3…keep smile 2…focus 1…inhale now slowly bend your right knee and drop your hands and drop your left leg back look forward exhale take your right leg back downward 6…5…4… 3…2…1… last round… inhale bring your left foot in between the hands…. Hip down look forward… now slowly take your hand back… out from the back side of the heel. …And slowly bend your elbows.. if you can interlock your fingers… hold… 6…5…4… beginners hip up… 3…2…1…inhale slowly up… take your left hand out… beginners fold your knee drop your calf between the hands and laydown Slowly… exhale. Multi slowly stretch your leg forward… Knee straight, toes out. Catch your heel drop you elbow drop your elbow drop your forehead on the shim bone. Or on the ground hold 6…5…4… 3…2…1… inhale slide back…. Now slowly push hip up, keep your left foot between the hands… exhale…… Look forward… inhale push your body and slowly keep your left knee straight… beginners keep your hand support and look forward …multi raise your arm…focus… concentrate ..keep smiling 6…5…4… knee straight 3…2…1… inhale bend your knee.. drop your hands.. drop your right leg back exhale… Take your left leg back downward… 6… finished 5…4…3…2…1… now all of your slowly bend your knees… heels up open shoulders…… look forward. Inhale …jump between the hands…. Catch your both big toes with your both index fingers… exhale open spine on shoulders …elbows out stretch your spine down…. touch your fore head on the knee or shim bone 6…5…4… 3…2…1… inhale up.. arch back ..push your hip more forward open shoulders look up. ..Exhale.. Namaste… close your eyes…. inhale deep with nose… exhale… fast with mouth inhale.. exhale.. inhale.. exhale… inhale… exhale… inhale… exhale… let the breath be norma…l slowly open your eyes and now slowly inhale bring your arms up… exhale bring your arms down. Shake your legs go back to centre of your mats…. Sit in easy posture… sit comfortable in easy posture… now relax for two minutes…. Cross your hands finger into finger… keep your spine and neck relaxed… gently close your eyes and observe the natural breath… pay your attention on the natural breath inhale slow and soft… exhale slow and soft.. whenever you get tired.. feel tired during your practice… you can relax in this position or in the child pose.. let the whole body relaxed with the flow of the natural breath… Slowly open your eyes and stretch your legs forward…. Shake your legs…

 Now we will practice sitting postures… keep your feet together.. keep your spine and neck relaxed ..and straight …now fold your right knee… keep your right foot on your left thigh.,. Beginner can keep your foot against to the right… Inhale now slowly bring your arms up… elbow straight… open shoulders… exhale slowly bend forward…. Catch your heel or  ankle or toes where ever you can… slowly drop your elbows and drop your forehead on the knee of shin bone…. Inhale slowly up exhale… inhale …exhale,inhale.. exhale, inhale.. exhale, inhale.. exhale.. two more… inhale.. exhale, inhale ..exhale.. come on last… inhale.. exhale… catch your toes  or ankle or heels…. Drop your elbows.. touch your forehead or chin on the knee… hold bone.. 6…5…4… 3…2…1…inhale slowly up exhale slowly bring your arms down shoulder level… And slowly twist your spine right… Catch your right knee with left hand… beginners drop your hand back. …And stretch your spine twist your spine ..look back. Multi take your right hand from back try to catch your right big toe… Twist your spine align your shoulder… look back …hold 6…5…4… 3…2…1… inhale twist your spine centre come centre exhale bring your arms down. Now slowly release your leg stretch your legs forward. Shake your leg. Same with the opposite leg.. fold your left knee keep your left foot on your right thigh.. press your knee down… inhale bring your arms up ..exhale bend forward… Inhale.. exhale, inhale… exhale… inhale … exhale… inhale…. Exhale… inhale… exhale two more inhale… exhale… Last inhale… exhale… slowly bend forward.. catch your ankle  or heel or toes.. where ever you can… drop your elbows. Touch your forehead on the knee or shin bone. 6…5…4… 3…2…1… inhale slowly up ..exhale bring your arms down ..shoulder level …twist your spine left… catch your left knee with right hand and catch your left toe from back…beginners drop your hand back… align your shoulder.. buttock should be down… 6…5…4… 3…2…1… inhale turn centre… exhale bring your arms down…. Release your legs stretch your legs forward …shake your legs keep your feet together and slowly lay down on your elbows… open shoulders chin a bit up. …Knee straight toes out …now slowly inhale and slowly raise your both legs 20 degrees up… Chin up… hold  6…5…4… 3…2…1… now slowly raise your legs up to 60 degrees… knee   toes out… chin up  6…5…4… 3…2…1… here look at your toes.. inhale… now slowly stretch your arms forward…. Boat pose.. beginners can catch your shin bone.. open shoulders.. look at the toes if you can leave… 6… boat pose 5… chin a bit up open shoulders 4…3…2…1… exhale slowly drop your elbows… Bring your feet down to 10 degrees one feet height 6… Last 5…4…3…2…1… exhale bend your knees.. fold your knees… hug your knees and roll your spine left and right… Relax your spine.. now catch your both ankles with your both hands …drop your feet behind your buttocks.. feet a part. If you cannot catch your ankles or place your palms down on the floor inhale now slowly push your hip up as much as you can if you can try to touch your color bone on the chin.

Bridge pose… Exhale slowly down… inhale.. exhale, inhale.. exhale, inhale.. exhale, inhale.. exhale, tow more.. inhale.. exhale, inhale.. exhale, last one …inhale push your hip up as much as you can… now place your hands support to spine… close your elbows on the ground.. try to touch your color bone on the chin ..still if you can place your hands beside your head fingers facing in and slowly go to wheel pose. Multilevel stretch your elbows and knees 6…5…4… 3…2…1… exhale slowly down.. with the support of your arms …now again hug your knees… interlock your fingers and slowly role your spine front and back …relax your spine.. little a little. Inhale stretch your arms back and slowly bring your arms down… now fold your right knee keep your right foot on your left thigh and fold your left knee… keep your left foot on your right thigh lotus cross your legs in lotus pose… And slowly drop your knees now place your hands under your buttocks base your elbows on the ground beside your ribs inhale now slowly push your shoulder and chest up and slowly try to drop your crown of the head on the floor.

Fish pose… keep your elbows for support… if you can catch your both big toes… multilevel and if you can catch then pull down your elbows to the ground… complete fish pose hold 6…5…4… 3…2…1… inhale now slowly drop your neck with the support of your elbows… exhale stretch your legs out release your legs feet apart.. shake your legs…. shake your legs well… And slowly roll your head left and right… relax your neck… Now keep your feet together… slowly bring your arms up.. interlock your fingers.. inhale stretch your arms back.. stretch your toes out ..exhale hug your right knee touch your forehead on the knee… Inhale stretch.. exhale, inhale.. exhale, inhale.. exhale, inhale ..last exhale… hug your right knee ..try to touch your fore head on the knee… 5… 4…3… 2…1.. Inhale stretch… exhale hug your left knee try to touch your fore head on the knee.. 5… 4…3… 2…1… inhale stretch… exhale place your hands under your neck… inhale slowly fold your knees towards your chest… exhale now slowly drop your knees right… turn your face left… inhale centre exhale slowly drop your knees left turn your face right…. Inhale centre.. exhale right, inhale centre.. exhale left, inhale centre.. last exhale hold… 5…4…3…2…1…inhale centre exhale. Drop your knees left turn your face right 5…4…3…2…1… inhale centre exhale stretch your legs forward fit a part about 2 feet and now slowly bring your arms down shoulder level….. slowly close your eyes relax your whole body. Do not open your eyes.. do not move your body ..dead pose or corpes pose.. for three minutes drop your body..  drop your mind ..go in to deep relaxation … savasan now we are all dead for a while…  forget your body ..forget your surrounding..s go deeper and deeper into relaxation…  Do not open your eyes…

now slowly move your fingers and move your toes…… now slowly bring your arms up interlock your fingers….. keep your feet together.. now take a deep inhale stretch your arms back towards your head and stretch your toes out …open your palms out ..stretch your whole body from fingers to toes… Exhale slowly fold your knees up… Place your hands under your neck… now slowly turn your whole body right… eyes remain close now slowly come to sitting posture with the support of your arms.. take chin mudra …if you can sit in lotus pose beginners sit in easy pose… spine and neck straight open shoulders now again three times deep long and slow breathings ..ready inhale deep long and slow exhale slowly… inhale deep exhale slow… again inhale deep exhale slow… now let the breath be normal be with yourself for few seconds… beyond  the body and mind ..be calm and still. Now rub your palms until they get warm… eyes remain closed… Rub fast ..rub more.. let the palms become warm… Now place your palms on your eyes for few seconds. Feel the warmness and relax your eyes. ..Slowly open your eyes in front of your palms.. and look into your palms… Namaste.. thank you so much for join my class… have a nice day … enjoy the day… drink more water eat more fruits and vegetables. Do daily meditation at home before going to sleep … thank you so much…claps…

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