Hatha yoga was introduced by Yogi Swatmarama, a yogi in 15th century India. Practiced for mental and physical health, hatha yoga is easier and more gentle than bikram and ashtanga yoga and is one of the most commonly performed styles of yoga in the West. Hatha yoga includes simple exercises especially suitable for novices. Before performing any yoga exercises, warm up with gentle joint mobilizations to raise your core temperature and increase blood flowy. Warm muscles stretch more easily than cold ones.
Lying Knees to Chest
The lying knees-to-chest pose stretches your back and relaxes your shoulders. Lie on your back with your legs extended and your hands by your sides. Bend and lift your legs and grasp the outside of your thighs. Gently pull your knees towards your chest while simultaneously raising your head --try to touch your forehead to your knees. Hold this position for four to six nasal breaths before slowly releasing and returning to the starting position.
Hip Bridge
The hip bridge strengthens your butt and lower back while stretching your thighs and the front of your hips. Lie on your back and bend your knees so that your feet are flat on the floor and close to your butt. Place your hands on the floor by your sides. Push down through your heels and push your hips up into the air. Lift your hips as high as is comfortable. You should be resting on your feet and shoulders only. Hold this position for four to six slow breaths and lower your hips back to the floor.
Downward-Facing Dog
Downward-facing dog is one of the most well-known yoga exercises. This pose stretches the backs of your legs, your calves, lower back, chest and shoulders. Kneel on all fours with your hands directly below your shoulders and your knees below your hips. Pull your toes under your feet by flexing your ankles. From this position and keeping your arms straight, straighten your legs and push your butt into the air -- your body should resemble an inverted V when viewed from the side. Lower your head between your arms, look backward towards your legs, and push your heels towards the floor. Hold this position for four to six breaths before bending your legs and returning to your knees.
Standing Forward Bend
This pose uses gravity to gently stretch your hamstrings and lower back and acts as a mild inversion, which encourages blood flow into your head. Stand with your feet together and your hands on your hips. Bend your knees slightly and keep them flexed during this pose. Lift your chest and bend forward at the hips. Allow your arms to hang loosely down. Let gravity pull your arms towards the floor. Hold this position for four to six breaths before placing your hands on your lower back, bending your knees and then slowly standing up.
Corpse Pose
Corpse pose is a relaxation position normally performed at the end of a hatha yoga practice. Lie on your back with your feet around hip-width apart and your arms at your sides. Position your arms so that there is space around your armpits for air to circulate. Turn your palms up towards the ceiling. Close your eyes and relax for five to 10 minutes.
References
- "Hatha Yoga Illustrated"; Martin Kirk, Brooke Boon and Daniel DiTuro; 2005
- "Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners"; David H. Coulter and Timothy McCall; 2010
- "Yoga for Regular Guys"; Diamond Dallas Page and Craig Aaron; 2005
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