Discover the 15 Best Hatha Yoga Poses for Beginners - Sweatbox

Hatha yoga, a creative style of yoga that concentrates on posture and breathing exercises, historically to harness vital sources of energy, ranks among the most popular modern yoga forms.

Hatha yoga, essentially, is a slower-paced kind of yoga than Vinyasa and Power Yoga, incorporating traditional yoga practice. Primarily, poses are kept for five or perhaps more breaths in a Hatha yoga class to provide you with time to ease into the stance and concentrate on your breathing.

Hatha Yoga — What It Is?

In the past, Classical Hatha yoga was founded in the 15th century and incorporated teachings for the right way to practice yoga, postures, pranayama or breathing practices, hand gestures, and meditations for an individual’s spiritual development.

In the modern era of practicing yoga, the name “Hatha” is well-known to encompass an array of styles of yoga, including Vinyasa, Ashtanga, and others, and to the integration of breathing techniques and physical yoga postures. The discipline essentially involves breathing, mind, and body, and Hatha yoga classes often last 45 to 90 minutes and also include breathing exercises, yoga postures, and meditation.

15 Hatha Poses for Beginners to Expect

One of the many yoga styles accessible today is Hatha, which is regarded as a soothing kind of restorative yoga that emphasizes stationary poses and is highly effective for beginners. Despite being relaxing for the entire body, it can nevertheless be difficult mentally and physically.

Although the duration of each Hatha yoga class in a yoga studio completely depends on the yoga instructors, most sessions range between 45 and 90 minutes. It normally begins with a light warm-up, moves into more physically demanding postures, and concludes with a brief period of meditation, just like any regular yoga practice.

1. Child’s Pose

In Child’s Pose, your body is stretched out and you have ample opportunity to relax and focus on your breathing. For this pose, your knees should be as far apart as your mat would allow. Also, your body should be on the floor as you draw your left leg and right leg together and move into your feet with your hips. Being the most calming of all yoga poses, this one stretches the hips, thighs, ankles, and spine.

2. Cat/Cow

Start by getting down on your hands and knees or assuming the tabletop posture. As you breathe in, arch your back by bringing your chest forward and lowering your abdominal button. Bring your navel in by pressing down with your palms on the ensuing breath. Such a pose targets the chest and abdominal area while strengthening the spine and shoulder.

3. Standing Forward Fold

Raise your hips while exhaling, and point your left toes and right toes down toward the floor. Stretch your back while lowering yourself to the floor with your hands and feet. Extending the back, shoulders, hamstrings, and calves is combined with strengthening the arms and legs in this pose. Kneel down and grab the elbows on the opposing sides to achieve a more restorative variation.

4. Mountain Pose

Essentially, Mountain Pose serves as an ideal baseline across all standing yoga style, with a strong and energizing posture. It encourages proper alignment and teaches you to root down and also make room and relaxation within your body. To begin, place your feet hip-width apart on the mat, facing your toes forward.

Raise your shoulders, back, and down while keeping your chest open and raised. Then, contract your thighs by elevating your kneecaps and hugging them to the bone. Take 5 deep breaths while allowing your arms to hang loosely by your sides with your hands clasped forward.

5. Chair Pose

Place your left foot and right foot just further than hip-width apart while maintaining a tall, straight posture. Lift your arms toward your ears, exhaling as you do so. Hold your thighs and knees straight while you flex your knees, exhaling as you do so. Maintain for 30 to 1 minute, leaning your foot forward until your body and thighs make a straight angle. It is commonly a standing yoga pose that stimulates the entire body, especially the thighs and pelvic floor.

6. Down Dog

Have your knees bent when starting out and concentrate on lengthening your spine. Move your hands toward the top of the mat starting from a tabletop posture. You should create an upside-down “V” form with your body by spreading your fingers wide, pressing down firmly with both hands, curling your toes under, and lifting your knees off the surface.

If necessary, flex your knees, but elevate your hips higher. Drop your shoulders away from your ears and let your shoulder blades compress gently down your back. Extend your legs if you can, then plant your heels firmly on the floor.

7. Plank Pose

Doing a high push-up while breathing in, position yourself with your legs hip-width apart, hands behind the shoulders. Strengthen your core and straighten your back by taking a dominating stance with your body and drawing your navel into your spine. It strengthens the back, legs, core, and abdominal muscles while enhancing breathing flow.

8. Baby Cobra

Generally speaking, the baby cobra position is a backbend that strengthens your back and body. Place your hands beneath your shoulders and lie flat on the ground on your mat. Put your elbows close to your body, then put your chest up and inhale just using the power of your spine. Extend through the collar and move your shoulders up, backward, and down. Continue to look lightly and barely ahead out in front of you, then lower your eyes gradually as you exhale.

9. Warrior 1

With Warrior 1, you can experience stabilizing energy in your lower body and strengthen and stabilize your full body as you plant down and discover your core. Bring your right foot forward somewhere between your hands from a downward-facing dog. Then your right knee should be bent at a 90-degree angle while you plant your left heel squarely on the ground with your feet slightly outwards at a 45-degree angle.  

Anchor your feet to the mat while raising your upper body and raising your arms up. Keep your eyes fixed on your hands in prayer position or upward for five breaths, then switch to the opposite side.

10. Warrior 2

The pose known as Warrior 2 is excellent for opening up the hips and strengthening the lower body. Maintain a calm gaze, and while performing the pose, work on slowing your breathing. Move forward with your right foot while raising your left leg up between your hands. Maintain a straight left leg while planting your left heel firmly on the ground.

As you stand up, aim to lower your hips such that your right thigh is parallel to the ground while maintaining your right knee bent. As you maintain strong, parallel arms to the ground, make sure your upper body is centered and your core is actively engaged.

11. Triangle

For beginners, imagine your energy rising forward toward the sky rather while you perform the triangle pose, which demands you to engage both your legs and core. Put your feet approximately 4 feet apart and stand horizontally on your mat in the straddle posture to start. Turn your left toe considerably inward, rotate your right toe to the right, and extend your arms parallel to the floor.

While lightly resting your hand, extend your right arm to the right side from fingers to toes. Keep your legs firm and tilt your head to look at your left thumb while raising your left arm above and extending your fingertips into the sky.

12. Tree Pose

In addition to encouraging mental balance, the tree pose extends the back, arms, and legs. It is one of the Hatha yoga for beginners that helps with sciatica relief, strengthens the legs, frees up the hips, and enhances balance. 

Put your right foot somewhere inside your left thigh while standing straight and holding your arms at your sides. Establish your equilibrium, take a deep breath, and gradually raise your arms to the sides of your head. Take long, deep breaths while keeping your body firmly stretched and your spine stiff and keeping your eyes directly ahead in front of you to keep your balance. After a little period of repose, gently lower your hands and release the left leg before switching to the other leg and resuming the pose.

13. Boat Pose

Maintain a knee bend in the boat pose whether you’re a beginner to yoga and concentrate on elevating your chest and extending your spine. The pose strengthens your core and tones your abs. Keeping your feet flat on the ground and your knees bent, take a seat on your mat, and recline a little while holding on to the back sides of your knees. Also, your inner thighs should continue to be tightly clasped together while you raise your feet, shin straight to the floor, and extend your feet.

14. Bridge Pose

It is indeed a good idea to end your practice with the bridge position, which is frequently practiced just before you finish. Lay on your back with your knees bent and your feet resting on the mat. The feet and knees should be hip-width apart, and your toes should always be pointed forward. Elevate your hips, press your hands together, and raise your chest forward towards the ceiling as you breathe.

Try to squeeze a block between your thighs while maintaining strong legs. After five deep breaths, expand your collar, elevate your hips, and root down with your heels, slowly descend your hips by letting go of your hands.

15. Savasana

Laying on your back for at least five minutes after the exercise is to surrender to meditation. This promotes the restoration of equilibrium between the body and the mind by controlling blood pressure, lowering stress, increasing energy, calming anxiety, and sharpening attention.

Choosing the Ideal Hatha Classes Is Easy With Sweatbox Yoga

In essence, Hatha yoga for starters offers a chance to stretch, relax, and relax muscles, making them an excellent alternative to both hectic lifestyles and cardio exercises. Also, you can enjoy a Hatha class at its finest at Sweatbox Yoga, one of the top yoga studio in Singapore, thanks to our exceptional yoga teachers and classes.

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.