Chaturanga Dandasana or Staff Pose

• Start doing basic hatha yoga exercises by lying flat on your yoga mat, face down. Arms should be close to your sides with elbows near your ribs and your hands facing forward with the palms of your hands flat on the mat. Keep your feet about a foot apart and curl your toes under so that the flat of your toes is touching the mat. Slowly push up on your arms, lifting yourself a few inches off the mat, keeping your elbows tight against your ribs. Breathe in deeply, keeping your back straight and face forward. Hold the pose for five to 10 seconds. Release your breath as you release the pose.
  
  

Adho Mukha Svasana or Downward Facing Dog

• Downward Facing Dog Pose
  
  Start this pose by lying face down on the yoga mat with arms fully extended forward. Keep your feet about a foot apart and curl your toes underneath. Slowly lift your chest, then knees off the floor while keeping your arms fully extended. Gently lift your buttocks toward the ceiling until your legs are fully straightened. Stretch your legs by gently pushing your heels towards the floor. Hold this pose for five to 10 seconds while breathing deeply.
  
  

Trikonasana or Triangle Pose

• Triangle Pose
  
  This hatha yoga pose is excellent for opening the hips and creating balance. Stand up on your yoga mat with feet three to four feet apart. Turn your left foot so that it is facing forward and turn your right foot so that it is at a 90 degree angle to the left foot. Slowly reach your left hand down toward the shin of left foot or the floor. Raise your right hand upward above your head while trying to keep it in line with the left hand. Turn your head slowly to look up towards your raised hand. Hold this post for five seconds then repeat these steps with the opposite foot forward and the left foot turned at a 90 degree angle.
  
  

Mountain Pose

• Hatha yoga is a traditional, gentle yoga that relies on stretching, breathing and concentration. The mountain pose is a pose that combines all of these elements. Stand on your yoga mat with feet shoulder-width apart and hands held with palms together as if in prayer. Slowly lower your hands down and out then raise them slowly over your head to meet with palms flat above your head. Breath in while your arms are being raised and release your breath as you lower your arms back to the original starting pose.
  
  

Ardha Padmasana or Half Lotus Pose

• Sit on your yoga mat with your buttocks flat on the mat and knees bent so that legs are crossed in front. Keep your back straight and slowly lift your right foot so that it lies in the crease of your left hip area. The left foot should lie underneath the right bent knee in a comfortable cross-legged position. Rest palms on your knees and breath slowly and deeply while keeping your back straight and facing forward. Hold this pose for 10 meditative breaths, then switch the pose to have the left foot resting in the right hip crease. A full lotus position will have both feet resting in the hip creases but a half lotus pose is better for the beginner.