Hatha Yoga Poses - An Introduction

Hatha yoga poses are of the most popular yoga disciplines, and also one of the most physical.

If you're thinking of starting classes, you can get a bit of a head start by practicing and mastering some of the basic Hatha yoga poses at home before you start. Listed below is a selection of basic Hatha yoga poses, with instructions on how to execute them:

Chaturanga Dandasana (Staff Pose)

1. Start out lying on the floor, face down. Your hands should be by your side, with your fingers facing forward.
2. Place your feet about a foot apart, and curl your toes under. Push up on your arms so you are a few inches from the floor. Keep your elbows straight and pressed firmly by your ribs.
3. Keep your back straight, and look forward.

Urdhva Mukha Svanasana (Upward Facing Dog)

- one of the most widely-known Hatha yoga poses

1. Lie flat on the floor, face down.
2. Point your toes backward, and put your hands by your side with your fingers facing forward.
3. Lift your upper torso, abdomen and legs from the floor, arching your back up.
4. Straighten your arms and roll your shoulders back.
5. Continue lifting up and forward with your chest, avoiding putting pressure on your lower back.
6. Look upward.

Adho Mukha Svasana (Downward Facing Dog)

- one of the many Hatha yoga poses that are good for stretching and opening up your torso

1. Start by lying face down.
2. Move your feet about a foot apart and curl your toes under
3. Lift your chest, then knees, off the floor, extending your arms fully
4. Raise your buttocks towards the ceiling, straightening your legs if possible.
5. Push your heels to the floor; you should resemble an inverted letter 'V'

Lunge

- One of the better Hatha yoga poses for stretching your upper legs

1. Start by standing with your palms to the floor; bend your knees if you have to
2. Step one foot back, place your foot on the floor and curl your toes under.
3. Bend your front leg, making sure your thigh is parallel with the floor.
4. Push your chest forward slightly and look up; repeat on the other leg.

Bhujangasana (Cobra Pose)

- this is a great hatha yoga pose for lengthening the spine and stretching the back, as well as opening the chest

1. Lie on the floor, face down.
2. Your hands should be next to your shoulders, elbows pointing backward
3. Broaden your chest by rolling your shoulders back and down.
4. Lift your head, shoulders and upper torso from the floor, keeping your elbows against your ribs.
5. Bring your gaze up to the ceiling, using the muscles in your back and buttocks to lift upwards.

Trikonasana (Triangle Pose)

- this is an excellent hatha yoga pose for opening the hips

1. Stand up and spread your feet three to four feet apart.
2. Point your left foot forwards, with your right foot turned 90 degrees outwards.
3. Reach your left hand out in front of you and down to touch your shin or the floor.
4. Raise your right hand above your head, trying to keep your left and right arms in a straight line.
5. Look upwards towards your right hand 

Virabhadrasana 1 (Warrior Pose 1)

 - this hatha yoga pose will really strengthen your legs

1. Stand up, spreading your feet three or four feet apart
2. Point your right foot forwards, with your left foot turned in a little.
3. Bend your right leg, making sure your thigh is parallel with the floor; keep your back leg straight.
4. Twist your body to the right, keeping your left heel anchored to the floor.
5. Raise your arms straight above your head and look forward; repeat for the other leg.