Taking care of the physical health is the first step towards mental well-being and coping with the daily strains and stresses in an ideal manner. Focusing on the mechanics of the body, understanding its need, and addressing the various physical issues through diverse means is the route to creating a physical Self that is a stepping stone towards an ultimate possibility, instead of an obstruction.
The traditional science of Hatha Yoga is based on the philosophy of using Hatha Yoga postures to awaken the body and mind, to invigorate the physical system, and to reach the highest physical state for positively influencing the mental and spiritual health. Hatha Yoga is the practice of achieving the chemistry of health, joy, blissfulness, and balance. A powerful practice to access life in its integrity and wholesomeness.
Hatha Yoga is the science of uniting the body through mastering the body by way of Hatha Yoga poses for attaining a state of spiritual perfection.
Here is a list of top 5 Hatha Yoga Asanas for reaching the mental and spiritual goals:
1 Mountain Pose (Tadasana): Stand with feet slightly apart, shoulders relaxed, and arms by your side. Inhale deeply and raise the arms upward with palms facing each other. Stretch the body from head to toe while breathing slowly. Lower the arms on exhalation. Stay in the pose for 30 seconds.
Benefit: Set the foundation for good posture and health with this basic standing hatha yoga asana.
2 Tree Pose (Vrikshasana): Stand on a yoga mat with feet together and straight back. Balance the body weight on the left leg. Bend the right knee and grab the foot with the right hand. Place the right foot on the left thigh firmly. Stabilize yourself in this one-legged stance. Join the hands at the heart and look at one point in a forward direction. Hold this pose for 20-30 seconds.
Benefit: An excellent pose for activating the lower body and developing focus.
3 Standing Forward Bend (Uttanasana): Begin in a tadasana. Inhale, stretch the arms upward and fold forward with an exhalation. During the bend, keep the back straight and head wherever it reaches. Locate the palms on the ground beside the feet. Do not strain the neck. Breathe and stay in this pose for 20 seconds. Inhale to come into the starting position.
Benefit: One of the hatha yoga postures beneficial in stretching the muscles and calming the mind.
4 Warrior Pose (Virabhadrasana): Stand on top of a yoga mat and spread the feet 3-4 inches apart. Extend the right foot out and bend the knee at 90-degree angle. Outstretch the arms to the sides. Rotate to the right side to look over the right hand. Hold this pose for 60 seconds.
Benefit: A strength and courage building yoga pose.
5 Downward Dog Pose (Adho Mukha Svanasana): Come on your fours. Turn the toes inward and lift yourself up (knees, legs, and hips) off the ground. Push the heels down to the floor and let the head hang between the arms. Remain in this pose for 15-20 seconds.
Benefit: This yoga posture works on the entire body for health and vigor.
Travel the Hatha Yoga route to strengthen the physical body, to calm the mind, and to prepare the spirit for meditation.