7 Best Hatha Yoga Poses for Beginner
The yoga of Balance ‘Hatha Yoga’ is designed to align the body, mind, and soul. Know about the seven basic hatha yoga poses for beginner to get started with.
In this modern sedentary lifestyle, where health is distorting due to various issues, it becomes imperative to adopt a workout regime to keep up with the competitive world. Attaining a healthy being is not enough, the stability of mind and emotions are just as crucial. And to attain both, yoga is the righteous way of doing so. Yoga is designed to bestow the profound benefits of the body, mind, and soul through its various styles and forms.
Yoga has many styles from which you can choose the best as per your personality. The most traditional and classical one is Hatha Yoga- that forms a base style for other yoga styles. Hatha is derived from the Sanskrit word in which ‘Ha’ represents the Sun and ‘Tha’ represents the Moon. It is a yoga form that balances the Moon and Sun elements of the body. With a regular practice, you can attain inner tranquillity and harmony.
To start with, here are the perfect series of Hatha Yoga poses for beginner.
Tadasana (Mountain Pose)
• Stand straight on the floor with hands placed beside the body and legs slightly apart.
• Keep the torso straight and aligned with legs. Inhale and raise your hands upward.
• At the same time, lift your body, shift the weight on the toes, and stand on it.
• Now join your hands together in Namaste pose and hold the pose for 30 seconds.
Vrikshasana (Tree Pose)
• One of the most vital Hatha Yoga Asanas for beginner, Vrikshasana transits from the Tadasana.
• From Tadasana, fold the right knee and place the sole of the right foot on the left inner thigh.
• Be comfortable in the pose while keeping the left leg straight. Inhale and raise your hands upward.
• Now join your hands together in Namaste pose with gaze fixed forward and stay in the pose for 30 seconds.
Uttanasana (Standing Forward Bend)
• Assume Tadasana, with feet together and hands placed beside the body.
• Inhale and raise your hands upwards above the hand and hold the pose for a few seconds.
• As you exhale, bend your torso forward folding from the hip joint.
• Place your hands on the floor, feet, ankle, or shin. Hold the posture for 30-60 seconds.
Adho Mukha Svanasana (Downward Facing Dog Pose)
• Begin with being on your fours and make sure to align your knees and hips, and place the hands slightly ahead of the shoulders.
• Inhale and lift the hands and knees off the floor. And as you exhale, lift your hips and tailbone.
• Now push the legs backward slightly keeping the spine and legs straight. This way you form an inverted-V shape with your body.
• Place your head in between the arms. Let the ears touch the inner-arms, turn the gaze towards the navel, and hold the pose for 30 seconds.
Paschimottanasana (Seated Forward Bend)
• Sit with an erect spine on the floor with hands placed beside the body and legs stretched out in front of you.
• Now breathe in and raise your hands upwards over the head and hold the pose for a few seconds.
• As you breathe out, bend your torso forward folding from the hips joints.
• Stretch the arms outwards and let your hands touch the shin, ankle, or feet. Be comfortable in the pose and hold it for a minute.
Setu Bandhasana (Bridge Pose)
• Lie flat on your back on the floor with hands kept freely beside the body and feet hip-width apart.
• Now bend your knees and place the feet flat on the floor. Bring them close to the hips and align the knees with the ankle.
• Slide your hands beneath the back and then slowly lift your hips and back off the floor.
• Let your chin touch the chest and support the body with the hands, shoulders, and feet. Hold the pose for a minute.
Ardha Matsyendrasana (Half-Lord-Of-The-Fishes Pose)
• Sit on the floor with an erect spine and legs stretched outward in front of you.
• Now fold the left leg and place the left foot next to the right hip. Then place the right leg beside the left knee by overlapping from the left knee.
• Now turn your waist towards the right. Set the gaze on the right shoulder, keep the spine erect, and place the right hand behind you, and the left hand on the right knee.
• Hold the pose for a minute. Release and repeat on the other side.
These hatha yoga postures for beginner are simple and easy to perform but carry a lot of benefits. Make the yoga practice an essential part of your daily life, and experience the majestic journey of transformation.