List Of Hatha Yoga Postures

Hatha yoga is a gentle, physical type of yoga that originated in the 15th century from Yogi Swatmarama. "Hatha" means "sun" and "moon" in Sanskrit. It is the most popular yoga style and is based on asanas, the Sanskrit name for poses or postures. Breathing exercises called pranayama are also a part of Hatha yoga, as is meditation. Hatha has a variety of postures, but some types -- such as arm balancers and backbends -- may be too extreme for beginners.

Adho Mukha Svanasana

Adho Mukha Svanasana is one of the most recognizable Hatha yoga postures, though it is more commonly known as downward facing dog, or down dog for short. Sometimes, Hatha yoga instructors call this mountain pose. To perform down dog, get into a push-up position on your hands and toes, then push your hips toward the ceiling. Relax your neck and push your heels into the floor. As an alternative therapy, this posture might reduce sinusitis symptoms, according to Yoga Journal. Downward dog might also aid in preventing osteoporosis and improving digestion. Adho Mukha Svanasana stretches the shoulders, hamstrings, calves and hands, and it strengthen the arms and legs.

Balasana

Balasana, or child's pose, stretches the hips, thighs and ankles. It is often used as a back stretching exercise, too. To perform this pose, kneel on the floor and sit on your calves. Bend forward and touch your chest to your quads and your forehead to the floor. Child's pose is meant to be stress-relieving and calming.

Paripurna Navasana

Paripurna Navasana, or the full boat pose, strengthens your core, including your hip flexors, abdominals and spinal muscles. The boat posture also is thought to stimulate the small and large intestines, kidneys and thyroid. To perform this pose, sit on the floor, hold your legs straight in the air and lean back with a straight spine. The upper and lower body angles at approximately 45 to 50 degrees to the floor. You might aggravate a neck injury with full boat pose, so if you have this type of injury, perform this pose near a wall so you can rest the back of your head against it.

How Often to Practice Postures

The Centers for Disease Control and Prevention advises adults to perform muscle-strengthening activities such as yoga two to three days per week. Hatha yoga postures, though, are not just about building strength, but also flexibility. "A Guide to Personal Fitness Training" by Mary Yoke, MA, suggests that people wanting to increase flexibility and become proficient in Hatha yoga should do postures every day, or even twice a day.