The main postures for hasta vinyasas are lateral side movement (parsvabhaga)
, frontal stretch (purvabhaga)
, sweeping movement (prasarana)
, elbow movement, hands-on-shoulder blades movement, back salute (prishtanjali)
and shoulder rotation.
The hasta vinyasas use tadasana as their base posture and, as such, they are considered beneficial for improving mental and physical balance and calming the mind. They are simple to perform, but are a powerful way to open and align the body’s structure. These vinyasas stretch the spine and guide it through all of its natural movements. They also improve shoulder mobility and open the pelvis.
Hasta vinyasas can be performed with the bandhas
engaged, although the jalandhara bandha
cannot be engaged in the back bending vinyasas.