Hatha Yoga Poses: 11 Easy Poses for Beginners & Its Benefits

  1. Hatha yoga poses in school
  2. Child pose
  3. Downward dealing with canine
  4. Cat-cow
  5. Standing ahead bend
  6. Mountain pose
  7. Tree pose
  8. Triangle pose
  9. Cobra pose
  10. Thunderbolt pose
  11. Amiable pose
  12. Corpse holding

The hatha yoga type is named "yoga of the poses" as a result of it provides you limitless potentialities to immerse your self in numerous postures, starting from newbie to superior. In reality, the entire yoga poses we follow as we speak come from Hatha yoga, whether or not it’s a dynamic vinyasa stream or a restorative yin yoga sequence.

What is hatha yoga?

The Sanskrit time period "hatha" actually means "violent". Hatha Yoga makes use of a sturdy posture to regulate the bodily self in relation to the thoughts. In addition to posture, Hatha Yoga contains numerous respiratory workouts, cleaning strategies (Shatkarma), mudras and bandhas to channel the vitality into the physique and thoughts.

The idea of hatha yoga poses originated within the first place when historic yogis realized that psychological and psychological elements of the human being can solely be managed if the bodily physique is disciplined in numerous methods. For this function, the Hatha Yoga founder Swami Swatmarama has included 15 traditional asanas in his compiled textual content Hatha Yoga Pradipika.

What Hatha yoga poses do most within the yogi neighborhood is their high quality of calming the thoughts whereas sustaining the identical bodily power. In Hatha Yoga you slowly emphasize the static posture and the stream between the poses (evaluate with Vinyasa). This strategy of slowing down the motion of the physique whereas sustaining a static posture causes the muscle tissues to contract, which in flip will increase power, flexibility, and consciousness.

Hatha yoga poses in a category

Hatha yoga poses in class

Nowadays, in lots of hatha yoga courses, poses are practiced in a gentler kind than the traditional hatha yoga strategy. It makes hatha yoga preparation train for a newbie who’s about to start a yoga follow.

A hatha class often lasts 45 to 60 minutes and begins with a calming yoga pose. Then the tempo is slowly constructed up with strength-building poses to heat up the physique and put together for the upcoming robust poses. Typically, every Hatha8ì pose is held for Four to five deep breaths with an interval of 60 seconds between successive poses. There are additionally moments of leisure between the poses! Every time you get out of that second of leisure, you’ll acquire extra power to strategy this daunting pose. Finally, the category ends with a 5 to 10 minute lie-down in Shavasana for full leisure.

Sometimes a newbie will probably be somewhat skeptical about hatha yoga poses or attending a hatha class as a result of poses appear daunting within the first place. However, there are some primary poses which might be low in issue and simple to carry out.

Let's follow these 11 hatha yoga poses for novices.

1. Child pose

Children's pose for back painImage supply: Canva

The youngster's pose, also referred to as balasana, is an efficient begin to your hatha yoga follow. It's a calming pose and doesn't require any flexibility. When you do them you’ve got a pleasant stretch to open your physique within the first place. Come into this pose as nicely to chill out the physique for some time between poses.

  • First, sit in your heels, knees collectively, and straighten your core.
  • Open your knees in response to the width of the mat.
  • Now slowly stroll ahead along with your hand and bend your trunk between your open knees.
  • Reach ahead so your brow touches the ground. Put your forearms on the ground, shoulder away out of your ears, and chill out your complete physique.
  • Remain on this place for 30 seconds earlier than beginning the following pose.

Tips for novices

  • You can put a pillow below your head you probably have bother resting your head on the ground to start with.
  • A pillow may also be positioned below the toes to keep away from ache within the early levels.

Services – The youngster's posture reduces tiredness and promotes blood circulation within the physique. It calms the nerves and relieves stress. Practicing this pose will assist stretch the muscle tissues and ligaments across the knee space.

2. Downward dealing with canine pose

downward dog ownership for back painImage supply: Canva

The downward dealing with canine is without doubt one of the primary hatha yoga postures. This is the place the physique is stretched, which causes the torso to invert as a canine stretches. People additionally confer with it as adho mukha svanasana.

  • Create a table-like construction along with your legs and arms, and your again posture must be just like the tabletop.
  • Straighten your elbows and knees.
  • Form an inverted V form. Put your fingers shoulder width aside and toes hip width aside.
  • Press your fingers firmly on the ground and maintain your face down and your gaze must be in your navel.

Tips for novices

  • You can maintain a pillow proper below your heels for that further help if you happen to really feel somewhat uncomfortable at first.
  • Beginners can keep on this posture for a short while in the event that they really feel uncomfortable staying on this downward head place for lengthy durations of time.

Services – Down Dog Pose improves blood stream to our mind. It strengthens the arms and improves posture. It additionally stretches the ankles, the again of the physique, the calves, and your entire backbone.

3. Cat and cow husbandry

Cat cow husbandryImage supply: Canva

The cat-cow pose is a physique warm-up train with a delicate stretching sequence. It stretches the muscle tissues by connecting the ahead bend and the again arch, the posture mimicking the cat and cow. It is also referred to as Bitilasana Marjaryasana.

  • Get on all fours (fingers and knees) to achieve the desk place.
  • As you press your palms on the ground, decrease your abdomen to the ground and lift your tailbone.
  • Raise your head and transfer your shoulders away out of your ears.
  • Lower your head to the ground by rounding your backbone outward.
  • Repeat this flexion and extension of the backbone for about 5-7 rounds.

Tips for novices:

  • The knees are saved on the ground all through the exercise, so it’s handy to place a folded blanket beneath.
  • Ask somebody to assist put your fingers in your higher again as you spherical your backbone in stretch kitty. This helps with full again flexing as it’s difficult for novices to give attention to the higher again space.

Services – The cat-cow husbandry is right for rising the flexibleness of the backbone and curing again ache. It additionally strengthens the core muscle tissues and makes digestion simpler. This pose acts as a chest opener that advantages each the lungs and the center.

4. Stand ahead bend

Standing forward fold

Standing Forward Fold Pose aka Uttanasana is a newbie's follow of Hath Yoga wherein the higher physique is turned over. It is practiced as a restorative asana whereas doing different standing poses.

  • It begins with standing up straight in Tadasana for a number of deep breaths.
  • Then bend your torso ahead on the hips and maintain your backbone upright.
  • Keep bending till your head touches your knees and your palms are on the ground subsequent to your toes.
  • Hold the place for about 30-60 seconds with gradual deep breaths.

Tips for novices:

  • Beginners can maintain their toes aside to simply attain the ground with the palms of their fingers and steadily scale back the house between their toes.
  • Try to push your hips again to bend ahead with out shedding the integrity of your again. Practicing along with your knees barely bent can be very useful in avoiding pressure in your knees.

Services – The ahead crease acts as a stress buster pose by enhancing the provision of blood and oxygen to the mind. It improves the final flexibility of the physique and strengthens the stomach organs. This even helps eliminate infertility and alleviate menopausal signs.

5. Mountain pose

Mountain pose

Mountain Pose aka Tadasana is a standing pose that may be carried out by standing on the bases of your huge toes. This is without doubt one of the primary standing poses in Hatha yoga follow and it serves as the fundamental posture for all standing poses.

  • Lift your toes up and press them firmly to the ground. Place your heels somewhat aside from one another.
  • Slowly put your toes on the ground. Move forwards and backwards and again.
  • Keep your hamstrings tight and lift your ankles
  • Slightly slide your shoulder blades again and launch them by widening your collar bones somewhat.

Tips for novices:

  • You can stand with the help of a wall to keep away from the issue of sustaining good physique alignment.
  • This asana contains many strategies that must be carried out very fastidiously. But for now, you’ll be able to keep away from this and give attention to sustaining good physique alignment.

Mountain Pose helps enhance posture, strengthens your knees and thighs, and tones your hips and abdomen.

6. Tree pose

Tree pose

The tree pose is carried out to enhance your capability to stability the physique, simply because the tree will stability itself as soon as it’s rooted within the floor. This is without doubt one of the easiest asanas in hatha yoga follow. This pose is principally a standing pose the place the posture resembles a tree.

  • Stand straight. Put your proper foot on the within of your left thigh. Place the heel firmly on the basis of the thigh. Keep your left leg straight.
  • Balance your physique and lift your fingers above your head as you breathe. Connect your fingers to kind a Namaste Mudra.
  • Look instantly at a single level to enhance stability and focus.
  • If you keep on this place for a number of seconds (30-60 seconds), slowly decrease your fingers and chill out by bringing your legs to the unique place.
  • Repeat the identical place with the opposite leg.

Tips for novices

  • Maintaining stability is vital to performing a tree pose. As a newbie, you might have issue balancing on one leg for 30-60 seconds. So with the assistance of a wall you’ll be able to learn to maintain your stability with just one leg at first.
  • You can take the assistance of a prop like a stick to assist preserve this stability.
  • If you’ll be able to't put your leg in your thigh initially, put it in your decrease leg as a substitute. You will be capable to do it completely with common follow.

Services – Vrikshasana improves the flexibleness of the physique and the power of the backbone. It helps in sustaining calm within the physique. It additionally strengthens the muscle tissues of the hips and helps forestall ache brought on by sciatic nerve weak spot.

7. Triangle pose

Triangle pose

The triangle pose is an asymmetrical standing posture that’s exercised by stretching the higher physique in a lateral bend. Because of the resemblance of the physique to a triangle on this asana, it’s broadly often known as the Trikonasana.

  • Stand by separating your legs 2 toes aside and spreading your arms at shoulder degree.
  • Rotate your entrance foot (e.g. proper) outwards by 90 ° and bend your higher physique on the waist in the direction of the appropriate foot.
  • Hold your proper ankle along with your proper hand and your left arm is prolonged upward.
  • The neck muscle tissues are additionally rotated in order that they face the thumb of the left hand.
  • If you let go within the reverse order, proceed with the identical steps to show left.

Tips for novices::

  • Beginners can use the yoga block as a prop to ease the pose by putting the decrease palm on it as a substitute of greedy the ankle.
  • If balancing on this place is an issue, it is strongly recommended that you just prop your again in opposition to a wall.

The triangle pose improves the legs, hips, core, shoulders, and again muscle tissues. It acts as a therapeutic pose for therapeutic sciatica, flat toes and psychological issues like stress, melancholy, and many others.

8. Cobra pose

Cobra pose for back painImage supply: Canva

The Cobra pose is a reclining posture wherein the pinnacle is thrown again whereas a snake (cobra) lifts the hood. It is also referred to as Bhujangasana, which is derived from the Sanskrit phrase Bhujanga (which suggests snake).

  • Lie in your abdomen along with your brow on the ground.
  • Press the highest of your toes on the ground.
  • Gradually place your palms below your shoulders in order that your palms can help as your shoulders elevate.
  • Inhale and elevate your head and chest off the ground with the help of your palms.
  • Remain on this pose for 30 seconds.

Tips for novices

  • Put a pillow below your toes for further consolation.
  • You can keep on this pose for lower than 30 seconds within the preliminary section. Gradually you’ll be able to improve the size of time.

Services – Bhujangasana strengthens the backbone and stimulates the stomach organs. It helps scale back stress. It can be useful for bronchial asthma. Bhujangasana additionally helps scale back stomach fats.

9. Thunderbolt pose

Thunderbolt pose for digestionImage supply: Canva

Thunderbolt Pose is without doubt one of the traditional hatha yoga poses for post-meal digestion. In Sanskrit it is named Vajrasana. Since "Vajra" is a weapon utilized by Lord Indra identified for its integrity and power, the consequences of this pose on practitioners are comparable.

  • Sit in your knees after which in your ankles to shift the load off your knees.
  • Put your fingers on every knee. Your palms must be dealing with down.
  • You may put your fingers in your again in Namaste Mudra.

Tips for novices:

  • You can put a pillow below your toes for further consolation to start with.
  • Do not go for the backward Namaste mudra at first as it will likely be painful for novices. You can follow it steadily. If you place your fingers on every knee, you profit equally.

Services – Thunderbolt Pose improves reminiscence and heals again ache. It improves our focus and strengthens the thighs and knees. Vajrasana additionally helps in enhancing our digestion.

10. Amiable pose

The gracious posture is a primary sitting posture and will be comfortably held for prolonged durations of time. It due to this fact serves as a great meditative posture. It is one in every of 15 unique Hatha Yoga asanas talked about in Hatha Yoga Pradipika. The Sanskrit time period for “gracious” is “Bhadra” and is due to this fact also referred to as Bhadrasana.

  • To carry out this pose, sit down along with your legs straight out.
  • Bend your legs out of your knees and place them in order that your toes are shut collectively.
  • The sole of the foot ought to contact.
  • Gently relaxation your thighs in your calves. Keep your backbone straight and relaxed.
  • Put your fingers in your respective knees. Hold this place for a number of seconds.

Tips for novices:

  • Place pillows below your thighs for further consolation within the early levels.
  • Get rid of this pose as quickly as you’re feeling pressure in your muscle tissues.

Services – Bhadrasana has a number of advantages like strengthening the knee and hip joints and serving to to cut back stress within the stomach space. It improves our meditation and thus helps to cut back stress. It additionally strengthens our backbone and has a helpful impact on the physique and thoughts.

11. Corpses

Posture of the corpse hatha yoga

The corpse pose is the stress-free closing pose of Hatha Yoga in a mendacity place. This is a really stress-free pose and may also be accomplished between totally different yoga poses to assist chill out the muscle tissues.

  • Lie flat with the help of your again and shut your eyes.
  • Keep your legs straight and somewhat aside along with your toes pointing to your sides. Keep your toes and knees relaxed
  • Put your arms subsequent to your physique and place them somewhat away out of your physique whereas retaining your palms open up.
  • Slowly chill out your physique by focusing your consideration in your totally different physique components. Bring your consciousness to your proper foot first, then your proper knee, and focus your consideration on the opposite leg. Then transfer your consciousness in the direction of your head.
  • Breathe slowly and deeply and keep on this place for 10 to 20 minutes, roll over onto your proper facet and keep on this place for an extra minute. Gently sit up with the help of your proper hand.
  • Take a deep breath and maintain your eyes closed. Gradually come to an consciousness of the atmosphere.

Tips for novices:

  • Put a pillow below your neck if you happen to really feel harassed across the neck space within the early levels. Gradually, you’ll be able to follow this pose with out help.

Services – In Sanskrit, "corpse" interprets as "Shava" and "pose" interprets as "Asana", therefore it’s generally often known as Shavasana. It relaxes your physique and thoughts and provides you a deep, meditative state of calm by relieving stress. This additionally helps decrease blood stress, anxiousness, and issues with insomnia.


Hatha yoga poses are very helpful even in case you are performing them with sure props or help. Beginners can simply combine into these postures as easy strategies are used to carry out these poses. With common follow, your muscle tissues can turn into versatile and you’ll be motivated sufficient to increase the period of the poses. Once you grasp these poses, you’ll be able to simply carry out the following few yoga poses and luxuriate in most of the well being advantages of practising yoga.

Hatha Yoga is taken into account to be a terrific yoga for stress-free and enhancing the attention of the thoughts. The Hatha Yoga follow itself adopts the strategies of slowing down, concentrating on static postures and switching effortlessly from one pose to the following.

There is a fantasy that novices may have issue doing hatha yoga as a result of they lack the flexibleness of muscle tissues. However, the actual fact is that practising some easy hatha yoga poses recurrently will enhance muscle flexibility. Hence, it’s best for novices who lack muscle flexibility.


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