Physical Postures for a Harmonious Mind and Body in Hatha Yoga.

Hatha Yoga uses asanas and pranayama to balance the body and mind. The exercise strengthens, stretches, and relaxes the body for meditation. Hatha Yoga uses certain physical postures to develop mind-body harmony:

Mountain stance (Tadasana): This foundational stance improves posture and awareness. Stand with feet together, arms by sides, and weight evenly on both feet. Tighten thighs, elevate chest, relax shoulders.

Downward-Facing Dog (Adho Mukha Svanasana): This position strengthens and expands the arms, shoulders, and legs. Start on hands and knees, elevate hips to ceiling, straighten legs, and touch heels to floor.

Balancing stance Tree stance (Vrikshasana) improves attention and stability. Stand on one leg, rest the other foot sole on the inner thigh or calf (avoid the knee), and bring your palms to your chest.

Strength and attention are gained in warrior poses (Virabhadrasana I, II, III). Warrior I is lunging forward with one foot, Warrior II is stretching the arms parallel to the floor, and Warrior III is balancing with one leg lifted.

Child's Pose (Balasana): Relaxes and releases back strain. Sit on your heels on the mat and extend your arms forward, lowering your chest to the floor.

The final relaxation stance in Hatha Yoga is Corpse stance (Savasana). Lay on your back, close your eyes, and unwind. Concentrate on your breath and relax.

Mindfully practicing these poses with good alignment can enhance flexibility, strength, and mental clarity. Listen to your body, practice within your limits, and use props or adaptations. 

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