Hatha Yoga — Postures

| Condition | Avoid or Modify | |-----------|----------------| | | Full inversions (headstand, shoulderstand). Use supported bridge instead. | | Low blood pressure | Prolonged standing folds or sudden standing from forward fold. | | Carpal tunnel / wrist injury | Downward dog on forearms; tabletop instead of full weight on hands. | | Pregnancy (2nd/3rd trimester) | Deep twists (avoid abdominal compression), lying flat on back, closed twists. | | Herniated disc | Deep forward folds with rounding spine (use bent knees or elevated seat). | | Glaucoma / retinal detachment | Any inversion where head is below heart. |

Standing poses are essential for building stability and improving posture. They teach us how to root into the earth while reaching upward, creating a sense of balance. hatha yoga postures

Unlike fitness yoga, traditional Hatha views the posture as a container for the breath. The efficacy of a posture is significantly diminished if the breath is labored. The use of Ujjayi breath (victorious breath) creates a back-pressure in the throat that regulates oxygen intake and builds internal heat, making the fascia more pliable. | | Carpal tunnel / wrist injury |

Vrikshasana (Tree Pose): A fundamental balance pose. Place one foot on the inner thigh or calf of the opposite leg. This strengthens the ankles and builds mental concentration. | | Glaucoma / retinal detachment | Any