mountainMountain pose or tadasana forms the basis of standing poses.

These poses improve your posture, stability and balance. You learn the method of aligning your body correctly while standing. In this pose, imagine your body segregated into two halves- the upper and the lower. The lower half i.e. the portion below the waist should be stable and grounded to enable you to feel light and relaxed. To get this feeling, think your upper half i.e. head and torso rising away from the lower one. Do not be tempted to rush through this pose. It is important for you to take time to relax, remain still and breathe evenly. This will let you maximize the benefits of this pose. It is very important for your weight to be balanced. To do this, rock back and forth and sway from side to side till you experience your weight evenly distributed. Keep the back of your head, buttocks and heels touching the wall or edge to align the body correctly. Performing this pose with your arms extended over your head will stretch out the arms and shoulders.

How it is to be done – standing.

Suitable for – Everybody.

Steps - Actual procedure for that asana

1. Stand erect and relaxed with your feet hip width apart.
2. Inhale while lifting and spreading the toes. Then keep them softly on the floor.
3. Balance the weight between the soles of the feet and let your toes relax. Your legs and feet should be grounded and stable.
4. Tuck your tailbone inside to lengthen your spine.
5. Relax the shoulders down and let your arms hang by your sides with palms facing the legs. Your upper body should be light and relaxed.
6. Point the crown of your head to the ceiling and gaze at a fixed point in front of you.
7. Relax your face, eyes, jaws and throat. See your head and torso going away from your legs and feet.
8. Remain in this pose from 30 seconds upto a minute. Shake your legs to relieve the knees, ankles and feet.

Benefits to body parts - Improves posture, stability and balance.

Other benefits - Aligns the body correctly.


trikonasanaStretch you sides, hips and legs by performing triangle pose or trikonasana.

Stretch you sides, hips and legs by performing triangle pose or trikonasana., also called as triangle pose. Practicing this pose regularly will increase the strength and the flexibility of your hips, legs, ankles or feet. This pose elongates the spine and opens chest, which improves breathing. Your body alignment is vital in this pose. Your head, shoulders and hips should be coplanar. Your spine should be linear from your head till your tailbone. Gently resting against the wall will assist in proper alignment. Your weight should rest on your back of your heel so that you feel stable and grounded. Your neck should be relaxed, knees soft and legs stretched but not strained. Be cautious with this pose if you have back problems.  Alignment of the body is more crucial than reaching down as far as possible. If you are unable to place your palm on the floor, keep it on a shin, ankle or knee of your front leg or on a block. If you have a stiff neck, look down at the floor or keep the hand of the raised arm on the hip.

Suitable for everybody

Benefits: Stretches torso, hips and legs. Strengthens and increases the flexibility of hips, legs, ankles and feet. Elongates spine. Opens chest thus contributing to deep breathing.

Precautions: lower back problems


cobraCobra pose is one of the very powerful backward bending asana in Hatha Yoga.

It has a huge amount of benefits which cover all the body systems. The main benefits of the cobra are to build strength and flexibility in the back.

Benefits:Builds strength in the muscles of the upper back. Increases flexibility in the lower back. Massages the internal organs, especially the digestive organs. Removes rounded shoulders. Helps relieve menstrual problems.

Stimulates swadhisthana and manipura chakras.

Improves concentration.


tree1Vrkasana or Tree Pose is a standing balancing pose which stretches your entire body.

This pose makes your legs, ankles and feet stronger besides making hips and knees more flexible. When performing this pose, imagine your body stretching down through the supporting leg and up through your arms and shoulder through your bent leg. Sink your weight down through the supporting foot, which you can imagine as the root of the tree, to keep you steadfast. You can also gaze at a fixed point and concentrate on your breath to maintain steadiness. You can place your hands or press your shoulder blades and buttocks against the wall to remain steady. Closing your eyes in this pose will be challenging both to remain steady as well as focus your mind.

Suitable for everybody.

Benefits: Stretches the entire body. Strengthens legs, ankles and feet. Makes the hips and knees more flexible.


Virabhadrasana II

warriorIIVirbhadrasana II or Warrior II is a useful and excellent exercise for strengthening and stretching the legs, ankles, shoulders and arms.

This pose, expands your chest, thus helping you to breathe more deeply. You can increase your strength and stamina by practicing this pose regularly. Do not rotate forward the hip of your back leg. The arms, shoulders, hips and legs should all lie in the same plane. Your lower body should feel grounded in the pose. Think of your legs as pillars of strength that support your expanding chest and stretching arms. Keep your neck straight looking forward, if you have any neck problems. Exercise caution with this pose if you have hip or knee problems. Rotating your arms and hands such that your palms and the interiors of the elbows face the ceiling will intensify the stretch to the arms in this pose. If you experience fatigue in your arms, keep them on the hips. Use a wall for support if you cannot balance yourself in this pose.

Suitable for eEverybody.

Benefits: Stretches and strengthens the legs, shoulders and arms. Opens the chest, thus improving your deep breathing capacity. Increases the strength and stamina

Precautions: Hip or knee problems.


Virabhadrasana I

wairror1V irbhadrasana I or Warrior I is a pose that makes your legs strong and stretches your arms and legs.

It increases your stamina and improves balance. This pose promotes the feeling of strength and power. Your head, shoulders, hips and knees should be in one direction. While in this pose, imagine the smooth line of the body from the heel of your back foot to fingertip. Your feet should in touch with the floor throughout the pose for stability. Lean your torso forward if there is a strain in the lower back.  Lift the hands above and grasp your elbows with the opposite hands or extend arms to the side and palms facing down can be some positions for the arms. In the more advanced form, join the palms, keeping your arms stretched to the ceiling and tilt the head up to look at the ceiling. Be cautious if you have hip, knee, back or shoulder problems.

Suitable for everybody.

Benefits: Strengthens the legs. Stretches shoulders and arms. Opens the chest. Increases the stamina. Improves balance.

Precautions: Hip, back, shoulder or knee problems.



child3Garbhasana or Child's Pose is a bend, which stretches and releases the spine and lower back.

You can use this pose as a warm-up pose, a resting pose or a counter pose for a back bend. You should experience your spine lengthening when you drop the weight of your hips to your heels and relax your head to the floor. Breathe evenly throughout the pose and imagine your body relaxing with each breath. Extend your arms forward instead of keeping them next to you to stretch the shoulders. Place your forehead on the on your folded arms to reduce the pressure on the forehead or to enable your forehead to touch the floor. This pose is very comfortable and safe for all except for the people with knee problems or high blood pressure. Keeping a bolster between the knees to keep place upper body, arms and head will make the pose more comfortable and helps pregnant or obese people. Placing a thick blanket between the heels and buttocks and sitting on it will help you to sit, while reducing the strain on knees and hips.

Suitable for Everybody.

Benefits: Stretches and relaxes spine and lower back.

Precautions: Knee or high blood pressure problem.


Ardha Chandrasana

ardha chandrasana2Also known as Half Moon Pose is an energizing pose that opens and stretches the sides of the body.

If you practice this pose regularly, you will develop core body strength, make your spine flexible and improve circulation. Concentrate on lengthening the body rather than stretching as far as possible. It will be helpful for you to imagine the lengthening of the side of the body from the ankle to the fingertips. Do not compress the side of the body that your arms are leaning over.  Place your shoulder blades and buttocks lightly against the wall to ensure that your chest and pelvis are open. Keeping the one hand on its corresponding hip and raising the other arm over the head will ease the strain in the shoulders. Keep your feet wider than the hip width and do not press the hips to the sides to reduce the stress on the lower back. If you have lower back or shoulder problems be cautious.

Suitable for everybody

Benefits Energizing pose. Stretches the sides of the body. Builds core body strength, makes the spine more flexible, and improves circulation.

Precautions: Lower back or shoulder problems.

You are here: Home asanas


mintyoga logo icon footer

I am Hajnalka and MintYoga is my personal brand what I set up to teach Traditional Hatha Yoga.

Teaching yoga for me is a complete joy, and I am learning every day from the people who come to my classes.They are my inspiration. I have lived in the United Sates for 9 years, where I met the deeper level of yoga, and graduated as a Certified Kripalu Yoga Teacher (RYT 200).
But my connection to the European culture brought me back to Budapest, where I was teaching many classes until I moved to England. Now I am setting up my classes in Bournemouth, in this beautiful city by the sea, and invite you to continue this journey with me.