Here are a few Hatha yoga poses and their benefits:
1. Downward-Facing Dog: This pose helps stretch the hamstrings, calves, and spine, while also strengthening the arms and shoulders.
2. Warrior II: This pose helps strengthen the legs and hips, while also stretching the chest and shoulders.
3. Tree Pose: This pose helps improve balance and strengthens the legs, while also stretching the hips and inner thighs.
4. Triangle Pose: This pose helps stretch the hamstrings, hips, and spine, while also strengthening the legs and core.
5. Child's Pose: This pose helps release tension in the back, neck, and shoulders, while also promoting relaxation and stress relief.
These are just a few examples of the many Hatha yoga poses out there. Each pose has its own unique benefits and can be modified to meet your individual needs and abilities. It's always a good idea to talk to a yoga instructor to find out which poses would be best for you.