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Top 10 Hatha Yoga Poses for Beginners: A Complete Guide

Hatha Yoga Poses for Beginners

Are you looking for ways to balance out your mind, body, and spirit?

In today’s era, finding peace and tranquillity can be a challenge. However, Hatha yoga answers what you are looking for, offering you a healthier overall well-being. 

Today, you will learn the top Hatha Yoga Poses for beginners to incorporate into your daily routine. Read on to learn more about Hatha Yoga Poses and its benefits. 

What is Hatha Yoga?

Hatha can be divided into two components: Ha, the Sun, and Tha, the Moon. 

So, Hatha Yoga refers to the type of Yoga that focuses on physical postures (asanas), breathing techniques (pranayama), and meditation to stimulate and heal the different parts of the body. 

Its origin can be traced back to Gorakhnath, the 11th-century legendary founder of the Kanphata Yogis. It is considered one of the mildest Yoga poses for beginners, making Hatha Yoga poses perfect for individuals who want to start a healthier mental, physical, and spiritual well-being. 

The practice of Hatha is all about balancing the two energies in our body, the masculine or the feminine or the Yin and the Yang. 

In a Hatha Yoga class, you will learn about the different techniques of how you can balance these energies in your body through asanas, pranayama, and dyana. 

Before we delve into some of the Hatha Yoga Poses for Beginners, let’s look at the benefits it can give you from regularly practising it. 

Top Hatha Yoga Benefits You Can Gain From Daily Practice

According to Neha Gothe, PhD, director of the Exercise Psychology Lab at the University of Illinois at Urbana-Champaign, “Yoga began as a spiritual practice, but it has become popular as a way of promoting physical and mental well-being.” 

There are so many Yoga schools and poses you can learn from; here are some benefits you can gain from practising the Hatha Yoga basics regularly. 

  • Hatha Yoga Poses can strengthen your core muscles and improve your balance, preventing lower back pain. 
  • It can help you sleep better, reducing cortisol levels in your body. According to a review published in 2013 in Frontiers in Psychiatry, doing Yoga in the evening allows people to fall asleep faster, improving their overall quality of sleep.
  • Hatha Yoga benefits daily practitioners as it helps in easing depression as it acts on the neurotransmitters in your brain. 
  • It can help you relax and de-stress.

10 Important Hatha Yoga Poses for Beginners 

As a newbie, you can follow the hatha yoga instructions online or even enrol in a Hatha Yoga class. Below is a complete guide on Hatha Yoga asanas to practice at home. 

1. The Mountain Pose or Tadasana

hatha yoga poses

It is one of the hatha yoga basics that you can practice to promote grounding, alignment, and a sense of stability. 

How to Do the Mountain Pose for Beginners 

  • Stand with your feet together.
  • Ground your feet firmly.
  • Engage your thigh muscles.
  • Lengthen your spine upwards.
  • Relax your shoulders and breathe deeply.

Benefits of Mountain Pose: 

  • Strengthen your body postures. 
  • Improves your strength, power, and immunity in your body.
  • It tones your entire body.
  • Get rid of indigestion and abdominal disorders.
  • Balances your breathing.

2. The Tree Pose or Vrikshasana 

hatha yoga for beginners

One of the most popular Hatha Yoga Poses for beginners since medieval times is the tree pose or Vrikshasana pose. It is a practice of balancing yoga posture to promote stability, focus, and inner strength. 

How to do the Tree Pose for Beginners 

  • Stand tall with your feet together.
  • Shift your weight to one foot.
  • Place the other foot on the inner thigh.
  • Hands together at the heart centre.
  • Hold and balance.


  • Improve your body balance.
  • Increases your pelvic stability.
  • Benefit your body by strengthening your tendons and ligaments.
  • Strengthen your legs, calves, and ankle joints.
  • It helps to boost your self-confidence.

3. The  Downward Facing Dog Pose or Adho Mukha Svanasana

Hatha Yoga instructions

Are you looking for the best hatha yoga asanas for beginners?

Well, the adho mukha svanasana is among the best Hatha Yoga Poses for beginners. It is because it stretches and strengthens your entire body. 

How to Do the Downward-facing Dog Pose

  • Start on hands and knees.
  • Lift hips up and back.
  • Straighten your legs with your heels down.
  • Keep your hands and shoulder-width apart.
  • Put your head between your arms, then relax.


  • It’s known for its natural stress reliever.
  • It has energising effects, benefiting your entire body.
  • Relieves any menstrual cramps or issues caused by menopause.
  • Prevent many bone diseases like Osteoporosis.
  • Treats high blood pressure due to its therapeutic nature.

4. The Warrior 1 Pose or Virabhadrasana

Hatha Yoga basics

Another one of the popular Hatha Yoga Poses for beginners is the Warrior 1 pose. As the name of the pose itself suggests, it is a pose that symbolises the extreme determination, courage and wisdom that you need to fight against earthly and spiritual affairs. 

Step-by-Step Warrior Pose for Beginners 

  • Stand, step one foot back.
  • Front knee bent, back leg straight.
  • Put your hips forward and arms raised.
  • Put your palms together, then look up.
  • Hold, then switch sides.


  • It is a natural strengthener for your arms, legs, and back.
  • Improves balance and focus for beginners.
  • Enhances your blood circulation in your body.
  • Acts as the best Hatha Yoga asanas for newbies. 
  • Works as a natural body energiser

5. The Child’s Pose or Balasana

hatha yoga class

It is a gentle and restorative Hatha Yoga pose to promote relaxation, release, and inner calmness. A child’s pose is a great way to stop your actions, reassess your position, reconnect with your breathing, and prepare yourself to move forward. 

Balasana Hatha Yoga Instructions to Follow 

  • Kneel, then keep your big toes touching.
  • Sit back on your heels.
  • Stretch your arms forward.
  • Put your forehead on the mat.
  • Relax and breathe deeply.


  • It is a great way to relieve the stress, tension, and anxiety you are going through.
  • It helps to keep your mind calm.
  • Promotes a sense of grounding and comfort.
  • Keep away physical and mental fatigue.
  • Creates a sense of peace and tranquillity.

6. The Cobra Pose or Bhujangasana

hatha yoga asanas

Are you looking for the best Hatha Yoga asanas for beginners?

The Cobra pose or Bhujangasana is one of the most rejuvenating Hatha Yoga basics postures that allows you to open your chest, strengthen your back, and improve your spinal flexibility.

Step-by-Step Guide to Practice Cobra Pose 

  • Lie with your face down, then put your hands under your shoulders.
  • Ensure to put your elbows close to your body.
  • Press into your hands and lift your chest.
  • Put your shoulders down, then your elbows slightly bent.
  • Look up and hold briefly.


  • It helps in strengthening your spine and improving your posture.
  • Stimulates your abdominal organs, improving your digestion. 
  • Improves your blood circulation.
  • Alleviate your back pain, increasing your flexibility.
  • Promote a sense of rejuvenation and vitality. 

7. The Bridge Pose or Setu Bandhasana

hatha yoga at home

Due to the shape of a bridge, it is considered one of the most efficient Hatha Yoga Poses for beginners. The bridge pose, also known as the Setu Bandhasana pose, is one of the yoga asanas that has earned much popularity in modern yoga books. 

How to Do the Bridge Pose

  • Lie on your back with your knees bent.
  • Keep your feet and your hip width apart.
  • Press into your feet, then lift your hips.
  • Clasp your hands under the back.
  • Hold, then lower gently.


  • It helps strengthen your body, back, hips, and hamstrings.
  • Improves blood circulation.
  • Elevate your stress and anxiety.
  • Improves your digestion system.
  • Stimulates your body and organs for a sound body system.

8. The Seated Forward Bend or Paschimottanasana

hatha yoga benefits

A Hatha Yoga for beginners where you sit with your legs extended, then fold forward from the hips, reaching for your feet or shins, promoting flexibility and calmness.

How to Do Paschimottanasana Pose for Beginners

  • Sit with your legs extended.
  • Inhale, then reach your arms up.
  • Exhale and then fold forward.
  • Hold your feet or shins.
  • Relax, breathe deeply.


  • Stretches the back body – spine, hamstrings, calves.
  • It calms the mind and prepares you for meditation.
  • Stimulates internal organs.

9. The Triangle Pose or Trikonasana

learn hatha yoga online

It is an asana Hatha Yoga where you stand with your feet wide apart, extend your arms, and reach one hand to the foot while the other points upwards. The triangle pose is a standing pose in modern Asana. 

So, the name ‘Tri’ means three and ‘Kona’ means ‘corner’, which translates to “Three-Corners.”

Steps to Follow to Trikonasana Hatha Yoga Poses for Beginners

  • Stand with your feet wide apart.
  • Turn one foot out.
  • Extend your arms at your shoulder height.
  • Reach forward, then down.
  • Put your opposite arm up, then look up.


  • Help in relieving the stiffness of your legs.
  • It is beneficial for individuals who are suffering from indigestion.
  • Improve the flexibility of your hips.
  • Reduce blood pressure, stress and anxiety issues.
  • Strengthen your waist and back muscles.

10. The Corpse Pose or Savasana

The Corpse Pose or Savasana

In Sanskrit, Shava means “Corpse”, and Asana means “Pose.”

How to Do Shavasana 

  • Lie flat on your back.
  • Put your legs slightly apart.
  • Keep your arms by your sides, then your palms up.
  • Close your eyes, and breathe naturally.
  • Relax completely, and hold.


  • It helps in repairing your tissues and cells, releasing stress. 
  • Rejuvenate you from within. 
  • It reduces blood pressure, anxiety, and insomnia.
  • Help to ground your body. 
  • Reduces the Vata dosha or imbalance of air elements in your body.

Take Away 

These are some of the top 10 Hatha Yoga Poses for beginners to practice to improve their physical health and to calm negative emotions.  Gothe said, “If you are considering starting a yoga practice, ensure you find a certified yoga instructor or studio to do so safely.”

So, if you are questioning where to learn Hatha Yoga online to practice Hatha Yoga at home, then we got you! 

YogMahima provides the best Hatha Yoga class for beginners and experienced yoga practitioners with various Yoga courses like Meditation, Art & Music, Sound Healing, Acupressure, Dance, etc. Here, we have skilled and professional Yoga instructors who will help you on your journey towards a healthier you. 

To learn more about the different yoga courses available and the benefits you can get from these classes, sign up and enroll in Hatha Yoga asanas to gain the benefits of practising them daily. 

Also Read: 9 Surprising Health Benefits of Prenatal Yoga for Expectant Mother


1. Is Hatha Yoga suitable for beginners?

Yes, Hatha Yoga is ideal for beginners as it focuses on basic postures, slow-paced stretching, and mindful breathing, making it accessible for those new to yoga practices.

2. How do you start Hatha Yoga at home?

You can begin with simple poses and guided online videos or classes from professional Yoga Instructors from YogMahima. Also, ensure you are in a quiet space with a comfortable mat, and practice consistently to improve your flexibility and strength gradually.

3. What is the difference between Yoga and Hatha Yoga?

Regarding the differences, Yoga is a broad practice encompassing various styles. However,  Hatha Yoga refers explicitly to a practice focusing on physical postures and breath control.

4. Is Hatha Yoga good for weight loss?

Yes, Hatha Yoga can aid weight loss by increasing physical activity, reducing stress, and promoting mindfulness, which can help you to become healthier, even changing your eating habits.

5. What is the best time to do Hatha Yoga?

The best time to practice Hatha Yoga asanas is early morning or late evening. When you do Hatha yoga poses in the morning, it energises you for the day, while in the evening, it helps you unwind and relax, allowing you to sleep better. 

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