16 Best Hatha Yoga Poses For beginners: Complete Guides

The word Hatha is a Sanskrit word and A combination of “ha” which means the sun, and “tha” which means the moon. Hatha yoga poses aim to bring together the opposite currents in the system.

Yoga poses have been practiced, as some say, for five thousand years ago. Today, They are very popular among yoga lovers, and they proved to be very effective for improvement in balancing body, mind, and concentration.

Regular practice of hatha yoga poses helps you improve your blood circulatory system, give flexibility to your body and improve respiration systems. It also helps to improve physical, mental, and spiritual health.

Hatha Yoga Poses main aimed at relaxing the body and enlightening the spirit within, which acts to increase the harmony between the body, mind, and spirit. In turn, enables the spiritual energy to flow freely through the energy channel. Hatha yoga poses help to build and maintain a healthy body. It also helps in bulling a positive attitude toward life.

Hatha yoga poses tested for a long time indicated it has benefited one person after another. No doubt practicing hatha yoga poses regularly will help you attain a new and higher level of physical and mental being.

Hatha Yoga Poses For Beginners

  1. Chair Pose

Chair pose can challenge beginners, it helps to strength and stability in your body. In this position, you start slowly and build up the intensity by sitting deeper.

Yoga Chair poseHow To Do Chair Pose

  • Stand at your mat like a mountain pose. Your feet together and check that your big toes are touching your heels slightly apart.
  • In this position, you bend your knees and sit down low
  • Inhale and left your arms up over your head while keeping your hips low down. Move your arms back slightly so your hand is by your ears.
  • Move your palms to face each other and keep your arms and fingers organized. Lift your chest up, broaden your collar, and relax your shoulder in this position. Your shoulder away from your ears.
  • Lean your upper body back slightly and draw your belly button in toward your spine to engage your core, then keep your body weight to your heels.
  • Take 5 breaths


  1. Tadasana (Mountain Pose)

Mountain pose is the base for all asanas yoga poses. It is a staple of hatha yoga for beginners. It Switches All the muscles of the body. The Mountain pose In the empty stomach, they are great practice and avoid injuries. In mountain pose, you learn to root down and find space opening in your body.

Mountain poseHow to do Mountain Pose

  • Stand straight on your feet. Your toes touch each other and your heels can be slightly apart.
  • Root your toes and heels down to the ground.
  • Engage your thigh muscles by lifting your kneecaps up and hugging your muscles toy your bones.
  • Roll your shoulders up, down, and back and keep your chest lifted.
  • Relax your shoulder and away from your ears.
  • Relax your arms alongside with body and your palms facing forward.
  • Tuck your chin down very slightly to your chest to keep the back of your neck long.
  • Fine the soft gaze and take the deep breathe 5 times.


  1. Vrikshasana (Tree Pose)

The tree pose stretches the legs, arms, and back. In addition, it promotes equilibrium in your mind. Tree pose is very good for beginners in hatha yoga poses. It makes legs strong, improves balance in your body, and improves concentration.

Tree poseHow To Do The Tree Pose

  • Stand straight and shift your all weight on your right leg. Left your left foot off the floor. Engage right leg and keep it strong and straight.
  • Gently place the left sole of your foot to your inner tight, calf, or ankle with the help of your hand.
  • Make sure your foot is not direct to the joint, but some above or below your joint.
  • Stabilize your standing leg and lifting your kneecap up and engaging your thigh muscles.
  • Push left foot into your right leg and your right leg into your left foot in that hug everything toward the midline of your body.
  • Place both of your palms together and take your thumbs to the center of your chest and also gaze either at your fingertips or straight in front of you.
  • Take 5 breaths and repeat on the left side.


  1. Uttanasana (Standing Forward Bend)

Another type of hatha yoga poses is uttanasana. Standing forward bend benefits for body and mind. It is uncomplicated and easy. This simply poses opening up your hamstrings and lengthening your spine.

hatha yogaHow To Do Uttanasana (Standing Forward Bend)

  • Stand your mat and make sure that your feet are hip-width distance with your toes pointing forward.
  • Draw your belly in and forward at your hips and bend your knees if you need to fold forward.
  • And your middle finger and index fingers grab onto your big toes and create a tight grip.
  • As you inhale, lengthen your spine and look forward, creating a flat back and as you exhale, fold forward and bring your stomach toward your thighs.
  • Bend your elbows to one side and use your arms strength to pull your belly closer to your thighs.
  • Bend your knees if you need, otherwise, straighten your legs. Fire up your legs by rolling your weight forward to the ball of your feet and engaging your tight muscles.
  • Gently pull your toes, lengthen your spine, keep your legs strong, and take five breaths.


  1. Adho Mukha Svanasana (Downward-facing Dog pose)

Downward-facing dog pose is the most common yoga asanas. It promotes blood flow to the brain. Performing the down-facing dog pose energize, strengthen, and lengthens the muscles and the downward-facing dog pose also benefits for core and waist.

hatha yoga posesHow To Do Adho Mukha Svanasana (Downward-Facing Dog Pose)

  • Your body resembles the table position. From that position, walk your hand forward to the top of your mat.
  • Spread your all fingers wide and root down evenly throughout your hands, imagining the middle of your palm lifting like a suction cup. Curl your toes under and lift your knees off to the ground.
  • Lift your hips up toward the ceiling as you push the ground or mat away from you with your hands. Make V shape of your body. Bend your knees if you need but lift your hips up.
  • Lengthen your spine as you push the mat and feel your shoulder blades squeeze slightly down your back and relax your shoulder away from your ears.
  • If you have the flexibility to straighten your legs and root your heels down towards the ground or mat.
  • Slow down your breathing and take 5 breaths.


  1. Setu Bandhasana (Bridge Pose)

Bridge pose is an important pose of Hatha Yoga poses. That improves core and lower body strength in addition to lengthening the spine and also improves the blood circulation to the whole body. Performing the setu bandhasana improves the energy level of the body and stimulate the nervous and endocrine system.

hatha yoga posesHow To Do Setu Bandhasana (Bridge Pose)

  • Lie down on your back and bend your feet. In this position, your feet and knees should be a hips-width distance apart, and your toes should be point straight forward.
  • Walk your heels in so that your figure tips can graze your heels and rest your palms flat on the floor.
  • As you inhale, lift your hips up as in the picture. Begin to take your shoulder blades closer together and interlace your fingers at your lower back and puff your chest up toward the ceiling.
  • Keep your leg strength in this position and refrain from moving your head and neck in this pose.
  • Take 5 deep breathes and slowly release your hand and hips down to the mat.


  1. Halasana (Plough Pose)

Another type of hatha yoga poses is halasana. Halasana (Plough pose) is an important pose. It is associated with finding the treasure inside your body that is synonymous with the plough. The plough pose is many benefits. It reduces stress and fatigue, in addition, to calm the brain, flexible shoulder & spine, and reduces the symptoms of menopause.

hatha yoga posesHow To Do Halasana (Plough Pose)

    • Lie down flat on your back and place your arms beside your body. Your palm face should be downward.
    • Inhale and use your abdominal muscles to lift your feet off the ground or mat. At this point, your feet should be at a square angle to your torso, show in the picture.
    • Lift your hips with the help of your hands and your feet should be directly over your head and beyond it. In this position, your back must be perpendicular.
    • Take breath 5 time times and focus on your breathing meanwhile.


  1. Sirsasana (Head Stand)

Amazing benefits of headstand pose. Headstand pose Increase the flow of the body to the head, neck, and face. It relaxes the flow of blood to the lower extremities, which reduces swelling and nervous congestion. Headstand benefits for heart relaxing and also benefits for the kidney.

head stand poseHow To Do Sirsasana (Head Stand)

  • In this pose get on all fours just like in the downward-facing dog pose
  • Place your forearms on the floor or mat with your elbows directly under the shoulders
  • Clasp your hands together by interlacing your fingers and make a cup shape with your palms
  • Then place the top of your head on the floor or mat with the palm cupping the back of your head
  • Stretch out your legs as you would in the downward-facing dog pose and slowly walk your feet toward your head as far as possible.
  • Give a push to your legs and left them off the floor. Don’t try to go directly into full extension, be patient.
  • Next, straighten your thighs in line with your backbone and let your shine hang toward the back
  • Hold the position and take 5 breaths


  1. Salabhasana (Locus Pose)

Another type of hatha yoga poses is Salabhasana. The Salabhasana is like a locus and it is also called locus pose. The locus pose seems like resting but it is much more difficult. Locus pose improves circulatory blood flow and stimulates the different internal organs. Performing the hatha yoga poses for beginners regulates the acid-base balance as well as strengthens the body’s different parts like shoulders, tights, legs, and hips.

hatha yoga posesHow To Do Salabhasana (Locus Pose)

  • Lie down flat on your abdomen and place your hand by your side
  • Inhale and lift your legs and upper torso
  • Without bending your knees, lift your legs higher upward with the help of inner tights. Lets your weight rest on your abdomen and lower ribs with the help of your hands
  • Hold the pose and take 5 breathes then release


  1. Sarvangasana (Shoulder Stand)

The shoulder stand pose or Sarvangasana is a hatha yoga asana that is influenced by the functionality of all parts of the body. Sarvangasana is also known as the “queen of the asanas”. The shoulder stand benefits for mental and physical health.

hatha yoga posesHow To Do Sarvangasana (Shoulder Stand)

  • Lie flat on your back and place your hands on your sides
  • Support your back with hands and lift your legs than buttocks and then the back with one movement
  • Move your hands lower down your upper back and your elbows close to each other. Straighten the legs and spine by pushing down on your elbows after that make sure that your all weight on your shoulder and upper arms do not neck or head.
  • Hold the pose and take 5 breathes


  1. Dhanurasana (Bow Pose)

The bow pose or Dhanurasana is based on fact that the spinal cord is the most important part of the body. It is beneficial for abdominal muscles as well as the back. It also stimulates the reproductive parts. Bow pose makes the flexible and reduces stress and menstrual discomfort.

Bow poseHow To Do Dhanurasana (Bow Pose)

  • Lie down on the abdomen on the mat with your feet at hip-width. Keep your arms beside your body
  • Fold your knees slowly and hold your ankles
  • Inhale and lift your chest and legs of the ground or mat and pull your legs back
  • Keep your gaze straight ahead and don’t let your face in the stress
  • Hold position take 5 breathes and relax


  1. Balasana (Child’s Pose)

Child pose opens up your body and it also slows down and connects your breath.

hatha yoga posesHow To Do Child’s Pose

  • Sit in the mat with sitting on your heels with your knees together.
  • Open your knees apart as wide as the width of your mat or floor
  • Bring your big toes to the touch behind you and keep your heels apart. Move your hands forward until your forehead and arms rest on your mat. Relax in this position.
  • Soften your shoulder move away from your ears and bend your elbows.
  • Sin your hips down toward your feet and feel your side body long and relax this position.
  • Close your eyes and take 5 breaths.


  1. Bidalasana (Cat or Cow Pose)

Cat and cow pose are two movements of your body inhale and exhale. This movement is done at the begging of hatha yoga poses to warm up your body.

hatha yoga posesHow To Do Cat Or Cow Pose

  • In this position, you start in the tabletop position of your body.
  • Check in this position your hands are under your shoulder and your knees are under your hips
  • Open your fingers wide on the mat and keep your knees hips-width distance apart
  • On your inhale time, arch your back and look up, and lift your chin away from your chest.
  • And when you exhale, draw your belly in and look toward your belly button.
  • Take 5 breaths in this position.

14. Baby Cobra Pose

Baby cobra pose is a great practice of hatha yoga poses. It builds strength in your back body. Baby cobra improves spinal flexibility and mobility. It also beneficial for the deepens breathing, strengthens the shoulder and chest. Baby cobra energizes your entire body and open heart space. It also reduces stress.

hatha yoga posesHow To Do Baby Cobra Pose

  • Lie down flat on your abdomen on a mat with your hands underneath your shoulder. Spread your fingers wide on the mat and root down through your hands. Keep your elbow close to your body.
  • Zip up your legs and squeeze your inner thighs together.
  • On your inhale, lift your chest up, using your spine strength.
  • In this position roll your shoulders up, back, and down and broaden through your collar.
  • Engage your legs and press the tops of your feet down on the ground or mat.
  • Keep your gaze soft and slightly forward in front of you


 15. Navasana (Boat Pose)

Another type of hatha yoga poses is Navasana. Boat pose yoga is a very good practice for beginners. It tones and strengthens your abdominals muscles. Boat pose improves your balance, digestion, strengthens your spine, hip flexor, and stretches your hamstrings. It also relieves your stress and gives you confidence.

hatha yoga posesHow To Do Boat Pose

  • Sit on the mat with your knees bent and your feet flat in the mat.
  • Hold your knees backside and lean back slightly.
  • Lift your feet off the mat and take your shins parallel to the floor.
  • Point and flex your feet and keep your inner thighs hugging each other.
  • Roll your shoulders back and down, lift your chest, and engage your core.


16. Trikonasana (Triangle Pose)

Another type of hatha yoga poses is trikonasana. The trikonasana is also called the triangle pose. The triangle pose is a fundamental standing pose asana, or hatha yoga poses. In this pose, your body is a triangular pose. Triangle pose increases your stability and activates your core muscles, which aids in balance and stability. It stimulates your organs and also reduces stress.

hatha yoga posesHow To Do Trikonasana (Triangle Pose)

  • Start this pose by standing in a straddle position, lengthwise on your mat with your feet about 4 feet apart. Engage and straighten your legs. And check that your toes are pointing forward.
  • Take your arms out parallel to the ground with your palms facing down to the floor. Check that you have the right length and your ankles are right below your wrists.
  • Turn your right toes to the right and turn your left toes inward. Ground down through both heels.
  • Keep your legs strong, straight and engage your thigh muscles by lifting your kneecaps up and hugging your thigh muscles to the bone.
  • Stretch your body to the right side and reach your right fingertips to your right toes. When you can not stretch anymore, put your fingertips to the right ankle.
  • Freeze your hand on your right ankle, shin, calf, or a block. Then, stretch your left arm up overhead and reach your fingertips up toward the sky. Roll your left shoulder open and scoop your right hip slightly forward.
  • Stack your shoulders on top of each other as if you are creating one long line of energy from your left fingertips to your right fingertips as you see in the figure. Keep your legs strong.
  • Take 5 breaths and then repeat this on the left side.

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