Hatha Yoga traces its origins to yogic culture and traditions dating back to around the 1st century BCE. Hatha Yoga holds its gravity in blending the solar energies with the energies of the moon to refine the human body with the richness of both solar and lunar energies.
Hatha yoga is comprised of two words, where Ha stands for SUN and Tha stands for MOON. The Yoga practice here is considered to be the mildest form of Yoga, perfectly suited to a beginner. This practice is a combination of several basic Hatha yoga poses for beginners yoga practitioners and also includes impactful yoga asanas.
Hatha yoga benefits the practitioner by infusing solar power in the human body that activates every organ in the body along with the lunar rays that calm the body, mind, and soul bringing an ideal balance to the overall human case.
Further Hatha Yoga poses are a sequence that intensifies the consciousness by clearly balancing the masculine and feminine aspects of a person, similar to the cat cow pose that harmonizes breath with movement. This Yoga sequence is one of the best Yoga Practices since Vedic times to introduce the required flexibility to the body of the practitioner to prepare him for higher possibilities both in terms of Yoga as well as awakening.
Enhancing flexibility
alleviating the pain
Strengthening your body
Yoga can also help:
Healthy weight control
Stress relief
improved breathing techniques
The article “Classical Hatha Yoga Poses for Beginners” is edited by Mr. Ashish, a yoga teacher in Haritha Yogshala, Rishikesh. He is well-experienced and knowledgeable enough to share valuable information with the readers via this article. Read till the end to get crystal clear about the 7 Classical Hatha Yoga Poses.
7 Classical hatha yoga poses for beginners are Tadasana (Mountain pose), Vrikshasana (Tree Pose), Uttanasana ( Standing forward bend pose), Adho Mukha Savasana (Downward facing dog pose), Setu Bandhasana ( Bridge pose), Salabhasana ( Locust pose), Virabhadrasana ( Warrior pose).
The word “Hatha” is a Sanskrit term, where Ha stands for Sun and Tha for Moon. It is named so because of the benefits it provides including both, solar and lunar energies.
All 7 different yoga asanas are performed for different benefits however, mostly they are beneficial for better posture, healthy blood circulation, enhanced flexibility, and improved intellectual.
Tadasana or Mountain pose is the pose of hatha yoga that constitutes the starting pose or resting pose of many forms of Yoga where your feet should remain grounded, and big toes touching. Tadasana is a pose that helps improve the human body.
Stand straight with feet together and arms at your sides, ensuring both feet are on the floor firmly, while breathing rhythmically.
Next, press your big toes together, keeping the heels slightly apart, while ensuring your legs are at a 45-degree angle to the floor as you stand tall.
Tuck your tailbone inside.
Inhale, take your arms overhead folding in the prayer position.
Gaze right in front of you holding the pose for 60 seconds.
Gently leave the pose.
Tadasana improves posture.
It strengthens the muscles, thighs, knees, and ankles.
Tadasana acts as a natural cure for nerve disorders and further proves to be a natural remedy for sciatica.
Balance breathing.
Tones the entire body giving the practitioner a pleasing personality.
It enhances strength, power, and immunity in the body.
Reduces flat feet.
Expels indigestion and abdominal disorders.
Expels insomnia, depression, and headaches.
It rejuvenates and energizes the body.
Chronic Obstructive Pulmonary Disorder (COPD). The physical and emotional advantages of Tadasana can be beneficial for those who suffer from COPD. It helps reduce anxiety and stress, while also enhancing stability and balance.
Parkinson's Disease - Tadasana helps with Parkinson's disease by enhancing muscles in the lower part of the body and enhancing standing and balance.
Ankylosing Spondylitis (AS) - Tadasana yoga pose is a relaxing alternative to ease pain due to the Ankylosing spondylitis. It can also help to improve posture and improve flexibility.
Sciatica Pain - sciatica pain is a very torturing problem. Tadasana is the pose that helps in sciatica pain.
Learn More About Tadasana - Mountain Pose With Videos and Infographics
One of some popular medieval Hatha Yoga exercises for beginners which are still there in the good books of modern yoga is Vrikshasana. Tree pose is a standing pose that benefits humankind by providing a good stretch to the thorax, thigh, shoulder, and inguinal region of the body.
Stand straight on the yoga mat, with your feet hip-width apart.
Lift your right leg and place the fright feet on the left thigh.
Raise your hands and place them in front of your chest in the Namaskar position.
Now lift your hands towards the ceiling while maintaining the Namaskar position.
Breathe and try to maintain balance.
Hold the pose for 60 seconds then release the right leg and come back to the original position.
Now repeat the steps with your left leg, ensuring your left foot is firmly grounded before transitioning.
Vrikshasana is a boon in improving body balance
Vrikshasana benefits the body by strengthening the tendons and ligaments.
This pose gives good pelvic stability.
The weight-bearing nature of the pose helps a body to strengthen the legs, calves, and ankle joints.
It helps boost your self-confidence and prepares you for further higher levels of possibilities.
Uttanasana or the standing forward bend pose is again medieval one of the best hatha yoga poses that has experienced fame in the books of modern yoga. Uttanasana is a basic pose that is very beneficial to beginners who have just started yoga. It is easy to perform as compared to other intense stretches but at the same point, it provides a good stretch of the entire sheath and connective tissues of the body.
Stand straight on your yoga mat keeping your feet hip-distance apart.
Ground yourself properly by pressing your feet firmly on the ground.
On breathing, gently bend forward from your hips not from your waist, and place your chest and stomach on your thighs.
In case you are a beginner, you need to bend your knees slightly in the initial days of practice to achieve the pose perfectly.
Now slowly straighten your legs.
Once you are stable elevate your hips and leg muscles.
Cross your forearms grab your elbows further hang your head down.
You can bring your hands to the floor or hold your hands behind the legs.
Hold the pose for at least thirty seconds.
Release the pose gently.
The pose serves several benefits to the human body.
The pose stimulates the efficient working of the liver and kidney.
This pose relieves the mind and calms various mental disorders like insomnia, fatigue, mild depression, and stress.
Practicing the pose regularly boosts the digestive system.
Reduces the discomfort at the time of the menstrual cycle and cures any abdominal-related problem.
Adho Mukha Svanasana also known as Downward Facing Pose is one of the best hatha yoga asanas for a beginner. Downward Facing Dog Pose serves the beginner to step into the ocean of advanced yoga posture.
This Yoga asana is a combo of toning, irrigating as well as oxygenating benefits for the body. This is an inversion pose, often practiced as part of a Sun Salutation sequence
Slowly lie down on your abdomen.
Place your palms closer to your chest by the side of your chest.
Keep your legs together.
Rise your chest to come up, Lift your chest up
Tuck your toes while slowly lifting your knees off the mat.
And come on to the downward-facing dog pose.
This yoga asana is known as a natural stress cutter
Adho Mukha Svanasana benefits the body by boosting it with its energizing effects.
This beginner's pose stretches the shoulder, hamstrings, calves, and arches.
This yoga asana is a boon if suffering from menstrual discomfort during menopause.
It helps in preventing many bone diseases like Osteoporosis.
Therapeutic in nature and treats high blood pressure, asthma, flat feet, sinusitis, etc.
To Learn More About Adho Mukha Svanasana - Downward Facing Dog Pose With Videos and Infographics
Setu Bandhasana is one of the most efficient Hatha yoga poses for beginners. This basic yoga pose is named after the final pose it gives which resembles a bridge. This is a back-bending asana that has earned a lot of fame in the books of modern yoga.
Lie down on your back.
Place your heels as close as possible to your butt.
Hold your ankles, while your thumb is directed outside.
Raise the hip so high that your chest comes into your chin.
Your waist shall not feel any crunch or pain.
If you feel any discomfort in your waist, lower it a bit.
Feel your outer thighs rolling inside.
Hold the pose.
Relax your body.
Release the pose gently.
Good body stretch.
Strengthens the body, back, hips, and hamstrings.
Facilitate efficient blood circulation.
Alleviate stress and anxiety.
This yoga asana improves the digestive system.
Stimulates the body organs and glands for good body mechanics.
Stimulate an efficient body functioning.
Salabhasana which is also known as the Locust pose is one of the most effective beginner poses in Hatha Yoga. This yoga pose incorporates the benefits of several basic yoga asanas such as Bow pose and Monster Pose.
This pose is very effective and is geared towards an advanced level of learning for a yoga beginner. Salabhasana prepares beginners for complex backbends. Locust pose benefits beginners by providing immense strength to the torso, legs, and arms.
Lie on your belly on the yoga mat.
Your arms should be placed alongside your torso.
Keep your palms up and the forehead should rest on the floor.
Turn your big toes towards each other to rotate your thighs inward.
Exhale and lift your head, upper torso, arms, and legs away from the floor.
Now you will be resting on your lower ribs.
Raise your arms parallel to the floor.
Gaze forward or slightly upward.
Hold the pose for at least 1 minute.
Release the pose with an exhalation.
Strengthens the bones as well as muscles.
This basic yoga pose tones the body by shaping and bracing the spine, hips arms, legs, and thighs.
Works as a good stretch for the shoulder, chest, belly, and thigh.
Reprises the posture.
Stimulate and boost the abdominal organs.
Alleviate stress and anxiety.
Treats mild depression.
Improves digestion.
Another best hatha yoga asana for beginners is Virbhadrasana, – The Warrior Pose. As the name says, this pose speaks a lot about the courage that a warrior has.
Likewise, Virabhadrasana Warrior Pose symbolizes the extreme determination, courage, and wisdom that one needs to withstand earthly and spiritual affairs. Warrior Pose is listed in modern yoga as a lunging standing pose. The pose is best for beginners to step into the complexity of yoga and to begin the advanced level of learning.
Start on the floor
Keep your legs wide apart on the yoga mat
Turn the right foot to the right side 90 degrees and Inhale
Join the palms over your head
Bend your right knee above your right ankle
Reach your arms back slightly
Expand your chest
Tuck your tailbone under, breath
Exhale and come up
Switch to the other side
Continue with the other side
Hold the pose for at least three breaths
Exhale
Release the pose by gently bringing the palms down and coming back to the original posture
Works as a natural strengthener for arms, legs, back as well as ankles.
The warrior pose benefits the body by opening up the chest and lungs.
This yoga asana benefits beginners to improve balance and focus.
This is the basic yoga pose that enhances stability in your life and body.
Improves the blood circulation of the body.
This yoga pose proves to be the best yoga asana for beginners when it comes to stretching.
Natural body energizer.
To Learn More About Virbhadrasana- Warrior Pose With Videos and Infographics
FINAL WORDS: Relish the virtues of the ancient form of yoga. Get into the holistic world of Yoga with the basic yoga asanas of Hatha Yoga. Transform yourself from a beginner to an advanced yoga practitioner by flowing with the best Hatha Yoga Poses for Beginners.
Above mentioned poses deliver the best yoga asanas to beginners who want to kick-start their journey as a yogi. Know the immense benefits of Hatha Yoga to imbibe this art in your soul and refine your inner yogi or yogini.
To set your career as a professional yoga teacher and self-practitioner, enroll yourself in the 200 Hours Yoga Teacher Training Course in Rishikesh at Haritha Yogshala.
If you are interested in Healing and meditation courses, you can check out Haritha Yogshala's most famous Sound Healing Course in Rishikesh.
Read More: 12 Steps Of Surya Namaskar (Sun Salutation)
Also Read: Steps & Benefits of Paschimottanasana (Seated Forward Bend)
Also Read: 11 Amazing Benefits of Chakrasana (The Wheel Pose)
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