Hatha yoga is a type of exercise that combines the mind with the body. It is commonly referred to as forceful yoga because it requires a lot of physical effort. If you are just starting out with your practice, it can benefit you to know a few basic exercises. The language of these exercises is called "Sanskrit" and they are known as poses.
Upward Facing Dog
Upward facing dog also goes by the name urdhva mukha svasana and it helps stretch the wrists, arms and spine. Lie on your stomach with your hands directly under your shoulders. Flatten your feet and push your upper body off the floor. Keep your arms in, tight against your sides, and puff your chest up and forward. Your hands and the tops of your feet should be the only thing on the ground at this point. Hold for 45 to 60 seconds.
Downward Facing Dog
Downward facing dog is also known as adho mukha svasana and it helps stretch the spine, hamstrings and calves. Lie on your stomach with your hands under your shoulders and toes curled under your feet. Lift your hips up in the air and push your weight back toward your heels. Your arms and legs should be straight and your body should be bent 90 degrees at this point. Hold for 45 to 60 seconds.
Bridge Pose
The bridge pose helps lengthen the spine, neck and chest. Lie on your back with your arms at your sides, your knees bent and your heels as close to your butt as you can get them. Lift your hips up and apply force through your arms and shoulders. Try to get your thighs parallel to the ground and squeeze your glutes. Hold for 45 to 60 seconds.
Staff Pose
The staff pose is also known as dandasana. Sit on the floor with your legs straight in front of you. Place your arms in tight against your sides and place your hands on the floor with your fingers facing forward. Contract your thigh muscles to push your legs into the ground and maintain a perfectly straight posture. Hold for 45 to 60 seconds. If you struggle to maintain good form, perform this pose against a wall.
Cow Pose
The cow pose is also known as bitilasana. Come onto all fours with your hands directly under your shoulders and knees directly under your hips. Inhale and lower your stomach toward the floor by arching your back. While you do this, lift your chest up and look straight forward. Exhale and come back to a neutral position. Repeat lifting and lowering with every breath.
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