Hatha yoga practice is designed to strengthen, stretch and relax your body. Learn basic Hatha yoga positions before trying advanced positions such as a back bend. Yoga affects your entire body and the goal through practice is to unite your body and your mind. Hatha yoga is mindful exercise, so aim to focus on the moment and to listen to your body as you maneuver into and out of the poses. If you feel any pain, pull back your intensity or completely release the pose.
Mountain
Mountain pose is a standing posture that centers your body, your mind and your breathing. Perform this pose by standing tall with your feet underneath your hips, your arms at your sides with palms facing forward, your shoulders pulled down away from your ears, and your eyes closed. Yoga breathing is done solely through your nose, and as you stand in Mountain continue this centered breathing for five to 10 breath cycles.
Tree
Tree is a balancing yoga pose that also will strengthen your legs. Perform Tree by standing tall with your feet close together and your hands in a prayer position at your heart center. In Tree pose you have only one foot in contact with the ground, so shift your weight onto your right foot and slide your left arch next to your right ankle and hold. As your balance improves, place your left arch onto your right calf for an intermediate position, and onto your right inner thigh for advanced. Once you find your balance, extend your arms overhead to resemble tree branches, hold for five to 10 breath cycles and then repeat on the opposite leg.
Warrior 1
Warrior 1 is a strengthening pose and will also stretch your hip flexors, which can reduce back pain. Begin Warrior 1 by standing in a lunge position with your right foot approximately 3 feet in front of your left. Rest the heel of your left foot onto the ground and align the arch of your left foot with the heel of your right. Your right knee should be in a straight line up from your right heel as you bend your right knee to lower your hips and extend both arms over your head. Your chest faces the direction of your front knee. Hold Warrior 1 for three to five breath cycles and then repeat on the opposite leg.
Upward Legs
The Upward Legs pose begins with you lying on your back with your arms at your sides and your legs straight onto the floor. As you exhale, lift your straight legs toward the ceiling until your legs and upper body form a 90-degree angle. Continue your nasal breathing and hold for three to five complete breath cycles and then release your legs to the floor. Your legs should remain straight and close together as you lift, hold and then lower your legs.
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