Hatha yoga was introduced in the 15th century in India by Yogi Swatmarama, and as of 2010 has become the most popular branch of yoga, according to ABC-of-Yoga.com. Based on asanas, or poses, breathing and meditation, hatha yoga was the practice from which many other forms of yoga, such as ashtanga and kundalini, emerged. Hatha yoga is a practice that is not limited to a studio; home-based practice is encouraged to help improve your technique.
Alignment
Before beginning your yoga practice at home, you need to understand proper alignment. Injuries can occur if you do not perform the poses correctly. For instance, when your knees are bent your knees should be directly over your ankles. Learn the poses from a certified instructor or purchase a video in which the instructor discusses alignment in detail. Modifications can be made if you have an injury or if you are not yet flexible enough to perform the pose.
Mountain Pose
Mountain pose is an easy yet effective asana, promoting proper posture, balance and strength. This pose is done standing with your feet together, or slightly apart if needed, and your toes spread. Your shoulders, hips, knees and ankles should be aligned. Bring your shoulders down and your shoulder blades closer together to open your chest. Activate your quadriceps, hang your arms next to your torso and allow your gaze to focus on a point in front of you. Mountain pose is an excellent point from which to start the rest of your yoga poses.
Standing Forward Fold
Forward bends can help loosen tight hamstrings and create greater flexibility in your body. Begin by standing with your feet together or 6 inches apart, toes pointing forward. Bend from your waist, lengthening your torso, reaching your hands towards the floor. Alternately, if you cannot touch the floor without bending your knees, you can grasp your elbows and allow your upper body to pull you into the fold. Try to lift your sitting bones toward the ceiling and turn the tops of your thighs inward slightly. Hold the pose for 30 seconds to one minute.
Seated Twist
A gentle stretch for your spine, shoulders and hips, this seated twist can also reduce stress, back and neck pain and sciatica, according to the Yoga Journal. Sit with your legs straight, then shift to the right and swing both legs around to the outside of your left hip. Place the top of your left foot in the arch of your right foot. Inhale your torso straight and then exhale, turning your upper body to the right. Rest your left hand on your left knee and your right hand on the floor beside your right hip. Gaze over your right shoulder, and hold this pose for 30 seconds to one minute. Repeat on the other side.
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