1. Zuo Jixiang

This is a cross-legged meditation posture, which has a positive effect on the sciatic nerve. Meditation on handprints can improve the pulse beat and keep it calm in this pose.

2. Cow face style

This is the second Hada yoga pose. Although it is not a meditation posture, it is very suitable for sitting for a long time.

Step 3: Sit down like a hero.

This is another meditation posture. Improving blood supply to the joints of the body also helps to strengthen the joints. It helps to eliminate fat in abdominal muscles and improve the flexibility of spinal cord.

4. Turtle style

It helps our digestive system and respiratory system work better. Practicing this pose often relaxes our neck, back and shoulders. It can promote blood flow to the brain and enhance memory.

5. Rooster style

The rooster posture is a balanced posture designed to awaken Kundalini to the upper chakra. It can strengthen the arms, upper chest and shoulders. Through this pose, the flexibility of joints and hips is increased.

6. Sleeping turtle style

It is the first hatha yoga pose without sitting, which has a calming effect on body and mind. This is a very calm posture, which regulates the adrenal gland.

7. Bow style

In the last position of this pose, you can keep breathing to increase your vital capacity. Usually this pose holds the ankle, but in Hatha Yoga Pradipika, it says to hold the toe and put it on the ear, just like a soldier aiming his bow at the enemy. Bend over to strengthen your back muscles. Stretch the front of the body and strengthen the neck and abdomen.

8. Half Fish King Style

Matsyendranath is the early founder of hatha yoga, and this pose is named after it. It helps to enhance the flexibility of the spinal cord. It can relieve muscle stiffness, release stress and tension, and increase oxygen supply.

9. Sit forward

This is the stretching posture of hatha yoga, which helps to stretch your spine and shoulders. Stimulate the function of liver, kidney, ovary and uterus. Improve digestive system, treat headache and relieve anxiety.

Peacock style

It is another balanced posture, which strengthens the digestive organs and helps to increase blood circulation in the abdomen. It can also relieve stress and improve attention. Strengthen internal organs, such as liver, pancreas, stomach, intestine and kidney.