If you’re starting fresh or simply looking for a slower, more intentional path, Hatha yoga is where we recommend beginning. It’s rooted in tradition, structured in form, and designed to create balance between effort and ease.
Unlike faster-paced practices, Hatha yoga gives you space to pause and truly experience each pose. It’s not about how deep you go, it’s about how present you are. This discipline combines physical postures (asanas), conscious breathing (pranayama), and often, a touch of meditation. The goal? Alignment—of body, mind, and energy.
In this blog, Alpesh Yoga- trusted for yoga teacher training in India– we will introduce five essential hatha yoga poses that serve as building blocks for beginners. Each posture is explained with step-by-step guidance and tips to make the concept of hatha yoga crystal clear for everyone reading this blog. Hatha asana videos are also included for additional clarity!
Let’s get started!
Hatha Yoga Poses For Beginners
If you’re looking to start slow, build strength gently, and understand the connection between breath and body, Hatha yoga is a perfect place to begin. Below are the best hatha yoga poses to get started on:
1. Mountain Pose (Tadasana)
Simple in appearance but powerful in effect, Mountain Pose is the silent anchor of all standing hatha yoga moves. It helps improve posture, strengthens the thighs, and brings awareness to the body.
How to practice it:
– Stand with your feet together or slightly apart if that feels more stable.
– Distribute your weight evenly across both feet.
– Lengthen through your spine as you gently draw the shoulders down and back.
– Let your arms rest alongside your body, palms open.
– Breathe here for 3 to 5 deep, unhurried breaths.
Tip: This pose seems easy, but holding it with presence activates your thighs, core, and even your breath awareness. Use it to reset between movements.
2. Downward-Facing Dog (Adho Mukha Svanasana)
A true classic, this hatha yoga pose offers a full-body stretch while simultaneously building strength. It decompresses the spine and recharges your energy.
How to practice it:
– Begin on all fours.
– Tuck your toes, press into your hands, and lift your hips toward the ceiling.
– Aim to form an inverted “V” shape.
– Hands should be shoulder-width apart, feet hip-width apart.
– Let your heels sink toward the mat (they don’t have to touch).
Tip: It’s not about straight legs or perfect lines, bend the knees if needed. This Hatha yoga position is more about elongating the spine than forcing flexibility.
3. Cobra Pose (Bhujangasana)
In a world where most of us sit for hours on end, Cobra Pose opens the chest and rejuvenates the spine. This hatha yoga pose improves spinal flexibility and combats the effects of sitting too long.
How to practice it:
– Lie flat on your stomach. Place your palms beneath your shoulders.
– Keep your elbows tucked in toward your ribs.
– Inhale and slowly lift your chest off the floor using your back muscles—not just your arms.
– Keep your pelvis and legs grounded.
Tip: Avoid straightening your arms too much. A little lift goes a long way in this hatha yoga move.
Read our other blogs as well:
Top spine yoga poses for flexibility & pain relief
Yoga poses to control the nervous system and regain calm
4. Child’s Pose (Balasana)
This is your go-to restorative posture. Among all hatha yoga poses, Child’s Pose is where you reconnect with your breath and reset your nervous system. It is one of the most relaxing hatha yoga poses that gently stretches the hips, thighs, and ankles while calming the mind.
How to practice it:
– Kneel on your mat and sit back on your heels.
– Fold forward, allowing your chest to rest between your thighs.
– Extend your arms forward or let them rest beside your body.
– Allow the forehead to touch the mat.
– Breathe slowly for 30 seconds to a minute, or longer if it feels good.
Tip: Props are your friend. A cushion beneath the chest or a blanket under the knees can transform discomfort into comfort. Don’t rush out of this one.
5. Seated Forward Fold (Paschimottanasana)
This Hatha yoga move is as much about softening inwardly as it is about stretching the hamstrings. It’s calming, cooling, and deeply grounding.
How to practice it:
– Sit with both legs extended straight ahead.
– Inhale and reach your arms up to lengthen the spine.
– Exhale and hinge forward from the hips, leading with your chest.
– Reach for your feet, ankles, or shins—whatever feels accessible.
– Keep your spine as long as possible; avoid collapsing.
Tip: Forward folds invite surrender. Use a strap if needed and avoid comparing yourself to others. Let gravity do the work over time.
Hatha Yoga Poses: Final Thoughts
Starting your yoga journey with hatha yoga isn’t just a smart choice—it’s a practical one. These five beginner-friendly hatha yoga poses build a strong foundation for strength, flexibility, and inner awareness.
So go ahead—roll out your mat, settle into your breath, and explore these essential hatha yoga moves. Over time, they won’t just change your posture; they’ll change your perspective.
Looking for yoga teacher training in Dharamshala? Our yoga teacher training in Dharamshala can help you refine your technique and build the confidence to go upside down.
Still got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
Check out the yoga course and blogs below as well:
100 hours yoga teacher training in Dharamshala
