Beginner hatha Yoga Poses gain in difficulty over time. Poses can be performed individually and repeatedly, or combine into a rigorous series.
Sukhasana (Easy Pose)
Meditation pose. opens hips. sukha=pleasure, ease, happiness, bliss. It's even nice to say: SUKhaaa. not such a nice pose at beginning for many.
Adho Mukha Svananasa (Downward Facing Dog)
Done after Plank Pose, which does similar work in shoulders. In this pose the shoulders are extended back and the hips are high, providing a partial inversion. Strengthens wrists and ankles, and legs, extends pelvis and back.
Yoga Stance (Virabhadrasana I)
AKA power stance
AKA set up for Warrior I (Virabhadrasana I)
Warrior III (Virabhadrasana III)
Extends leg and back
Strengthens leg, ankle, core and shoulders
Pavritta Trikonasana (Reverse Triangle Pose)
lengthening in torso and legs
Utthita Parvakonasana (extended side angle pose)
extension in the outer edge of the body (right side in photo)
strength in the front leg and deepening of the hip flexor
Trikonasana (Triangle Pose)
A beginner pose...or is it?
Lots going on...
strengthen back leg and hip
both sides of waist lengthen
front leg lengthens
arms firm toward back
Utthita Parsvakonasana (extended side angle)
Arms clasped behind here, working toward a deeper bind.
Prasarita Padottanasana (Wide-Leg forward fold)
Set up is most important, keeping the spine/back neutral at first and only coming down half-way. This gives time for legs to solidify and for the spine to soften and lengthen.
An extension of the revolved pose has the torso facing the leg. Strengthens legs and pelvis. Establishes length in the back and spine. Partial inversion lowers and calms the brain, flushes blood through the body. Helps us draw the distinction between the upper body and lower.
Vrksasana (Tree Pose)
Strengthing the standing leg and hip stabilizer
Strong external rotation in lifted leg
Marichyasana (seated spinal twist)
Pose of the Sage Marichya, a series of poses moving from easier to more difficult, of which this example is intermediate. Twists help build up the core and open the back, as well as squeezing the internal organs gently to flush them with blood.
Purvottanasana Upward Plank Pose
Opens chest and shoulders
Lengthens front body
Strengthens arms and back
Bakasana (Crow Pose)
Not my best...
Balance and lift (more than arm strength) are the keys to this pose
Bandha work can help strengthen the work in the pose.
Forward Fold with Bound Half-Lotus
technically, I think it's Ardha Baddha Padma Paschimottanasana