Tantra yoga is a spiritual and meditative practice that originated in ancient India. It is a branch of yoga that focuses on the union of opposites, aiming to integrate and harmonize various aspects of one's being. In Tantra yoga, the emphasis is not only on physical postures (asanas) but also on breath control (pranayama), meditation, and rituals.
Tantra yoga is a form of yoga that combines physical, mental, and spiritual practices to achieve a state of bliss and harmony. Tantra yoga is not about sex, as some people may think, but about using the energy of life to awaken your true self and connect with the divine.
Here you will learn about some of the benefits of tantra yoga, as well as some of the poses that you can practice at home or at our studio. Whether you are a beginner or an experienced yogi, tantra yoga can help you improve your health, happiness, and well-being.
Tantra Yoga Poses
Tantra yoga poses are designed to stimulate the flow of energy in your body and balance your chakras, or energy centers. By practicing these poses, you can activate your kundalini, or the dormant energy at the base of your spine, and experience a higher level of awareness and bliss. Below we have listed some of the tantra yoga poses that you can try.
THE EAGLE POSE
This pose helps to open your heart chakra and increase your sense of connection and trust. To do this pose, stand with your feet together and bend your knees slightly. Cross your right thigh over your left and hook your right foot behind your left calf. Cross your left arm over your right and bring your palms together. Lift your elbows and lower your shoulders. Gaze at a point in front of you and hold for a few breaths. Repeat on the other side.
THE DANCER
This pose helps to activate your sacral chakra and enhance your creativity and passion. To do this pose, stand with your feet together and shift your weight to your left leg. Bend your right knee and grab your right ankle with your right hand. Extend your left arm up and forward. Gently kick your right foot back and up, lifting your chest and opening your hips. Keep your spine long and your gaze steady. Hold for a few breaths. Repeat on the other side.
FLAMINGO POSE
This pose helps to stimulate your solar plexus chakra and boost your confidence and power. To do this pose, stand with your feet together and lift your right knee up to your chest. Grab your right big toe with your right index and middle fingers. Straighten your right leg and extend it forward. Balance on your left leg and press your left hand on your left hip. Keep your back straight and your shoulders relaxed. Hold for a few breaths. Repeat on the other side.
PLANK VARIATION
The side plank variation is a more advanced version of the side plank that challenges your balance and core stability. Here are the steps to do it: Start in a side plank position on your right side, with your right elbow under your shoulder and your left hand on your hip or reaching up to the ceiling. Stack your left foot on top of your right foot and press your hips up, forming a straight line from your head to your feet. Engage your core and lift your left leg up as high as you can, keeping your toes pointed and your hips steady. Hold the pose for a few seconds, then lower your left leg back to the starting position. Repeat for the desired number of reps, then switch sides and do the same with your right leg.
THREE-LEGGED DOG
This pose is a variation of the downward-facing dog pose that stretches and strengthens your whole body. It also challenges your balance and opens your hips. Here are the steps to do it: Start from a downward-facing dog pose, with your hands and feet on the mat and your hips lifted up. Your body should form an inverted V shape. Lift your right leg up and back, keeping it straight and strong. Point your toes and rotate your leg slightly inward so your knee and foot face the floor. Keep your hips level and your shoulders square. Press your palms and left heel firmly into the mat. Engage your core and lengthen your spine. Hold the pose for a few breaths, then lower your right leg and switch sides.
SIDE PLANK
This pose is a challenging but rewarding exercise that strengthens your core, arms, shoulders, and legs. It also improves your balance and posture. To do this pose: Start from a plank position, with your wrists under your shoulders and your feet hip-width apart. Shift your weight to your right hand and right foot, and rotate your body to the left, stacking your left foot on top of your right. Lift your left arm up and align it with your right arm, forming a straight line from your fingers to your toes. Engage your core and press your hips up, keeping your body in one plane. Hold the pose for a few breaths, then return to the plank position and repeat on the other side.
THE TREE
This pose is a balancing pose that helps you improve your stability, posture, and concentration. To do this pose: Stand with your feet together or slightly apart, depending on your preference. Take a few deep breaths. Shift your weight to your right leg gently. Raise your left leg and grip your ankle to bring the left foot’s sole to the right leg’s inner thigh. Avoid placing your foot on your knee joint.
If this is too difficult, you can place your foot on your shin or ankle instead. Press your left foot and right thigh firmly against each other. Keep your hips level and facing forward. Engage your core and lengthen your spine. Bring your hands to your heart center in prayer position. Alternatively, you can raise your arms overhead or to the sides, as long as you keep your shoulders relaxed and your chest open. Find a steady point to gaze at in front of you. Breathe deeply and hold the pose for as long as you can, up to one minute. Then, lower your left foot and repeat on the other side.
HEAD-STAND POSE, PREP
This pose helps to awaken your third eye chakra and improve your focus and intuition. To do this pose, kneel on the floor and place your forearms on the mat. Interlace your fingers and place the crown of your head on the floor between your hands. Tuck your toes under and lift your hips up. Walk your feet closer to your head and lift your legs up one at a time. Keep your body in a straight line and your core engaged. Breathe deeply and hold for as long as you can. Lower your legs and rest in child’s pose.
THE BOAT POSE
This pose helps to activate your throat chakra and enhance your communication and expression. To do this pose, sit on the floor with your legs bent and your feet flat. Lean back slightly and lift your feet off the floor. Extend your legs and arms in front of you. Keep your chest lifted and your spine straight. Engage your abdominal muscles and balance on your sit bones. Hold for a few breaths. Lower your legs and arms and relax.
MOUNTAIN POSE
This pose helps you improve your posture, alignment, and balance. To do this pose: Stand with your feet parallel, the bases of your big toes touching, and your heels slightly apart. Lift and spread your toes and then release them back down on the mat. Engage your leg muscles and rotate your thighs slightly inward. Align your hips over your legs and feet, and balance your pelvis on your femur bones. Drop your tailbone and lift your chest, lengthening your lower back. Center your shoulders and relax your upper back. Lift your arms to the sides, palms facing forward, and broaden your collarbones. Float your head up like a balloon on a string, keeping your chin parallel to the floor. Breathe deeply and hold the pose for a few breaths.
extended hand-to-foot
This pose is a standing balance pose that stretches the hamstrings, hips, and calves. It also strengthens the core, legs, and ankles, and improves concentration and focus. Here are the steps to do it: Stand in Mountain pose with your feet together and your spine straight. Shift your weight to your left leg and lift your right knee up to your chest. Reach your right hand to your right foot and hold your big toe with your index and middle fingers. You can also use a strap around your foot if you can’t reach your toe. Straighten your right leg and extend it forward, keeping your spine and left leg straight. If this is too hard, you can keep your right knee bent or lower your right leg slightly. Keep your left hand on your left hip or extend it to the side for balance. Gaze at a fixed point in front of you and breathe deeply. Hold the pose for a few breaths, then release your right foot and repeat on the other side.
the rock star
The rock star pose, also known as the wild thing or the flip the dog, is a yoga pose that combines a side plank and a backbend. It is a fun and energizing pose that opens the chest, shoulders, and hips, and strengthens the core, arms, and legs. Here are the steps to do it: Start from a downward-facing dog pose, with your hands and feet on the mat and your hips lifted up. Your body should form an inverted V shape. Lift your right leg up and back, keeping it straight and strong. Point your toes and rotate your leg slightly inward so your knee and foot face the floor. Bend your right knee and bring it forward, flipping your body over to the left. Land your right foot on the floor behind you, with your toes pointing to the left. Lift your hips and chest up, arching your back and extending your right arm over your head. Your left hand should still be on the mat, supporting your weight. Gaze at your right hand or up to the sky, and smile like a rock star. Breathe deeply and hold the pose for a few breaths, then return to the downward-facing dog pose and repeat on the other side.
the BENEFITS OF
Tantra Yoga
Tantra yoga has many benefits for your body, mind, and soul. Some of these benefits include:
Improving your flexibility, strength, balance, and posture
Enhancing your blood circulation, digestion, and immunity
Reducing stress, anxiety, and depression
Increasing your energy, vitality, and creativity
Boosting your self-confidence, self-esteem, and self-awareness
Deepening your intimacy, love, and compassion
Expanding your consciousness, intuition, and wisdom
If you are interested in learning more about tantra yoga and experiencing its benefits, we invite you to join us at A Beautiful Soul Yoga Studio. We offer a variety of classes for all levels and styles of yoga, including traditional tantra yoga. Our instructors are certified and experienced, and our studio is cozy and welcoming. Whether you want to practice yoga for fitness, health, or spiritual growth, we have a class for you. Contact us today and discover the beauty of yoga for your body and soul.
