Hatha yoga tries to achieve balance between body and mind by performing physical poses, or asanas. Asanas are physical poses that are meant to improve flexibility, posture, strength and balance. Combined with deep breathing, performing hatha yoga can calm your mind and help you to relax.
Sun Salutations
Begin your one-hour hatha yoga routine by warming up your muscles with sun salutations, or vinyasa, for 15 to 20 minutes. A sun salutation is a string of any yoga poses that you enjoy in a faster than normal succession. For example, perform mountain pose, tree pose, downward dog and child's pose, then reverse back to downward dog, tree pose and mountain pose. This will elevate your heart rate, warm up your muscles and increase your coordination and flexibility.
Downward Dog
This position will strength your shoulders, back, core and legs. To perform a downward dog, stand with your feet shoulder width apart and bend over and place both palms on the floor. Point your hips upward and point the crown of your head toward the ground creating an upside down "V" shape with your body. Work toward pushing your heels toward the floor and hold the pose for 30 seconds to three minutes.
Mountain Pose
Mountain pose is the center of many standing poses because it's a basic standing pose with the big toes touching, heels slightly apart and the hands at the sides. Keep your spine elongated and weight distributed evenly when performing the mountain pose. Also, keep the shoulders relaxed, eyes focused on a fixed point and concentrate on your breathing. Raise your arms over head as you inhale and slowly lower them at your side as you exhale. Remain standing tall as you move your arms. Repeat this for 30 seconds to three minutes.
Tree Pose
Tree pose begins by standing tall with your feet shoulder width apart and arms relaxed at your sides. Focus on a fixed position and shift your weight to you left leg. Lift your right leg and place the right foot on the side of your left thigh, you can use your hands to help. If you cannot raise your foot to the thigh then place it on the shin or ankle. Hold the pose for three minutes and repeat on the other leg.
Warrior One
The warrior one pose begins in mountain pose then transitions into a lunge-like position as you step back with your left foot three to four feet and turn the foot 45 degrees. Be sure both hips are facing forward as you inhale and raise your arms perpendicular to the ground keeping your shoulder width apart and parallel to each other. Breathe deeply in this pose until you fill your lungs and slow exhale through the nose. Hold this pose for 30 seconds to three minutes then repeat on the other side.
Child's Pose
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Slowly lean your torso into your thighs and lay your arms by your side with the palms facing up. Engage in deep breathing as you hold this pose for the desired duration, anywhere from 30 seconds to five minutes.
Corpse Pose
Lie on the floor with your feet shoulder width apart and your arms at your sides with the palms facing up. Keep your head straight, your shoulders relaxed and your spine elongated as you breathe normally through the nose. Also, relax your facial muscles and close your eyes and listen to the rhythm of your breathing as you rest in this pose. Hold this pose for three to five minutes. Corpse pose is a great way to begin the cool down and meditation part of hatha yoga.
Cooldown and Meditation
It's important to set aside 15 to 20 minutes of cool down and meditation into your one-hour hatha yoga routine. Relaxation poses such as corpse pose, fetus pose and lotus pose require you to rest on your back, lie on your side and remain in a seated position as you close your eyes and take some deep breaths. This creates a calming environment that allows you to wind down after a busy day or clear your mind of the many tasks that await you in day-to-day life. Utilize hatha yoga to escape the grind of daily life and relax your mind, body and spirit.
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