My yoga experience began with Richard Hittleman’s 1983 book, Yoga for Health. There are 27 Hatha Yoga poses in this book (or program if you want to think of it that way) that Hittleman divides up and shows you what to do. It seemed like a great idea to take the basic framework of that workout and find equivalents that can be used for you to create your own daily workout.
Here are the exercises.
- Chest Expansion
- Triangle
- Rishi’s Posture
- Balance Posture
- Roll Twist
- Dancer’s Posture
- Knee and Thigh Stretch
- Twist
- Back Stretch
- Alternate Leg Stretch
- Backward Bend
- Cobra
- Neck Movements
- Locust
- Bow
- Side Raise
- Back Push Up
- Shoulder Stand
- Plough
- Complete Breath
- Abdominal Lift
- Head Stand
- Lotus Postures
- Special Routine
- Deep Relaxation
- Alternate Nostril Breathing
- Directing the Life Force
Hittleman separated his plan into three routines and suggested that you rotate the routines so that over three days you would end up doing all 20 exercises. Some you would do every day, like exercise 2o, Complete Breath.
Here are the three routines and to help you work on your yoga techniques at home, there are YouTube videos showing you each one.
One20. Complete Breath 1. Chest Expansion 5. Roll Twist 9. Back Stretch 8. Twist 12. Cobra 13. Neck Movements 14. Locust 15. Bow 25. Deep Relaxation |
Two20. Complete Breath 3. Rishi’s Posture 6. Dancer’s Posture 21. Abdominal Lift 11. Backward Bend 10. Alternate Leg Stretch 19. Plough 22. Head Stand 26. Alternate Nostril Breathing |
Three20. Complete Breath 2. Triangle 4. Balance Posture 7. Knee and Thigh Stretch 24. Special Routine 16. Side Raise 17. Back Push Up 18. Shoulder Stand 27. Directing the Life Force |
