"Hatha" is a yoga term that refers to the physical portion of a yoga practice. Many types of yoga classes -- ashtanga, vinyasa, Bikram and others -- fall under the definition of hatha yoga, which focuses on increasing your balance, strength and flexibility through a series of poses, or asanas. There are dozens of hatha yoga poses; a good practice contains a variety of poses from several categories.
Standing Poses
Standing poses often come at the beginning of a hatha yoga class to help you warm up and establish stability. They also are in sun salutations and other sequences in a flow-style class. Some standing poses include triangle, side-angle, mountain, standing forward bend and warrior; one-legged balances such as tree and dancer are included in this group.
Twists
Twist poses are usually performed while sitting or lying down. The twisting motion stimulates the abdominal area and stretches the spine. Most twists involve both sides of the body for an equal stretch, and should be balanced out with a symmetrical pose. Bharadvaja's twist and half lord-of-the-fishes pose are two basic seated twists.
Inversions
Inversion poses require balance and strength, and they have an energizing effect. Some of the most basic inversions include shoulderstand and legs-up-the-wall pose; if you're more advanced, try a handstand or headstand with assistance. Other inversion poses are plow and forearm-balance poses.
Bends
Forward bends and backbends gently stretch and strengthen your spine; both are a way to unwind from a day spent sitting at a desk. Many floor poses are backbends, such as cobra, locust, bow, upward-facing dog and certain variations of pigeon. Forward bends take a seated position and are a counterbalance to backbends.
Arm Balances
Arm balances, such as inversions, build strength and balance. The vinyasa flow sequence includes two arm balances: plank pose and four-limbed staff pose, also called high-to-low pushup. Side plank, in which you turn to the side in plank and lift an arm off the ground, is slightly more challenging than standard plank pose. More advanced arm balances include crow, also called crane, and firefly.
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