Yoga poses, also called postures or asanas, are the exercise component of yoga philosophy. Of the more than 100 versions of yoga, the American Yoga Association identifies hatha yoga, along with its many poses and breathing techniques, as the most common. Because hatha yoga forms a base for understanding other, more difficult versions, a general understanding of a few hatha poses will make it easier to progress to more challenging levels.
Standing Poses
Standing poses are the easiest and most basic yoga poses. Despite their ease of execution, standing poses help strengthen and stabilize your legs,and improve digestion, blood flow, mobility and spatial awareness. The extended side angle pose is an example of a standing pose. Stand with your arms at your sides, your knees facing forward and feet parallel. Move your feet farther apart and slowly inhale while raising your arms to shoulder level. Turn your left foot so that it looks slightly pigeon-toed, then turn your right leg out so your right heel aligns with your left foot arch. Bend your right knee at about a 90-degree angle, touch your right ankle with your right hand, then exhale and use your left arm to create a diagonal line between your left ankle and the fingertips of your left hand. Hold this position for a few complete breaths, then return to your starting position.
Bending Poses
Bending poses can be forward or backward. Poses of this type work to lengthen your spine, calm your mind and stretch your hamstrings. An example is the forward bend. Stand straight, take a breath and exhale as you bend forward from your waist as far as you can. If you cannot bend far enough to touch your feet, touch your ankles, calves or knees. Hold this position for about five seconds and slowly return to your starting position.
Kneeling Poses
Poses that start from a kneeling position work on the muscles in your thighs and abdomen. Because these poses have a stimulating effect on your stomach, they might be helpful in relieving constipation. A common kneeling pose is the pelvic posture. Kneel on the floor with your back straight and knees together, placing your feet so that you can sit between them. Stretch your arms and slowly bend backward until your spine and arms touch the floor. Hold this position for up to two minutes before assuming your original position. Take care when performing this pose not to overstretch or place too much pressure on your back, arms or ankle joints.
Sitting Poses
One of the most common sitting poses is the lotus pose. As the pose you use most often for meditation, this pose focuses on keeping your joints flexible, straightening your spine and improving your posture. Sit on the floor, place your right foot on your left thigh and gently bounce your right knee until it can easily touch the floor. Then bend your left knee and place it on your right thigh. Keep your hands, palms up, on your knees and touch your thumb and second fingers of each hand together to form the letter "O."
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