Asanas are nothing but postures in which a person sits or stands. We often come across the term ‘Body Language’, which means movements and postures by which attitudes and feelings of a person are communicated. If our bodies are so powerful to convey our state of mind merely through postures then it is very much possible to practice the reverse science of it. This is exactly where the idea of practicing hatha yoga lies. Although there could be innumerable poses that a body can perform, there are a certain number of poses that tend to benefit our body and shape our attitude in the best possible way. These poses are known as hatha yoga poses or asanas and are tried and tested methods to regulate the flow of energy in one’s body. The ultimate goal of a yogi is to attain an aware state of mind.

How to do Hatha Yoga?
How to do Hatha Yoga?

Consider our bodies as channels to this elevated state, and now consider hatha yoga poses as the tool to break through the barrier which is keeping us away from this state. Practicing the right asanas is a guarantee to lead a healthy life, both physically as well as mentally.

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As stated earlier, the word Hatha literally does translate to force, but this should in no way be confused with deciding the difficulty level of performing the asanas. Hatha yoga is a gentle practice which when performed consistently leads to astounding results. The asanas can be performed by people of all ages and gender alike. In today’s fast-paced world, hatha yoga tends to bring peace and balance to our bodies. In fact, there is a dedicated set of hatha yoga poses for beginners which we shall cover later in this article. Before that, let’s talk about the benefits of hatha yoga asanas.

hatha yoga poses for beginners
hatha yoga poses for beginners

The first aspect of fitness is strengthening our bodies. Different asanas tend to target different body parts and hence there is definitely one or a combination of multiple asanas to tackle any problem related to any specific part of the body. For instance, back pain is a commonly occurring problem with not just aged people but also the younger ones due to everyday activities that require a lot of sitting. Hatha yoga poses such as Dhanurasana and Bhujangasana tend to increase the flexibility of the spinal cord manifold and relieve people of back pain. There have been many cases where medical surgeries were successfully ditched for the regular practice of yoga. Likewise, the entire body can be benefitted from consistent practice. What’s even better is that one can achieve a fit and toned body without investing in any of the expensive equipment.

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The second aspect of fitness is that along with looking toned from the outside, we also feel healthy from the inside. Hatha yoga is one great process of detoxification since it improves the digestion system and regulates the metabolism in our bodies. Hatha yoga poses have a dynamic impact on our circulatory system and ensure that the inside of our bodies functions smoothly.

Lastly, everything comes down to having a relaxed and calm state of mind. Hatha yoga plays a therapeutic role in reducing stress. The balance attained by practicing the asanas helps soothe out anxiety and depression which comes along with the hustle of today’s demanding lifestyle.

15 Hatha Yoga Poses for Beginners

Hatha Yoga Poses for Beginners
Hatha Yoga Poses for Beginners

As mentioned before, there are a lot of gentle and easy poses especially for beginners to start their Hatha Yoga journey. These poses are very effective in bringing correct alignment to the body. Below is the list of fifteen such poses which a beginner can start practicing right away!

  1. Mountain Pose (Tadasana)
    It is the foundational pose for beginning standing exercises. How simple it may look, it is very effective for inducing balance in the body.
  2. Tree Pose (Vriksasana)
    It is an important pose to improve balance and strengthen the calves, thighs, and ankle muscles.
  3. Lotus Pose (Padmasana)
    It is a sitting pose that focuses on strengthening the abdomen and pelvic region. This pose is considered a boon for women as it eases the menstrual flow.
  4. Hero Pose (Virasana)
    Perform this pose to get instant relief from sore legs. Also, this pose works wonders to improve digestion.
  5. Cow Pose (Bitilasana)
    Like the cat pose, this pose also improves posture and balance, while simultaneously stimulating the belly organs.
  6. Cat Pose (Marjaryasana)
    This pose is effective in stretching the torso and neck. It is an amazing warm-up for your spine.
  7. Child Pose (Balasana)
    This pose has very soothing results such as release from fatigue and increased blood circulation. It is often recommended to people suffering from insomnia.
  8.  Lunge (Anjaneyasana)
    This pose is very effective for people who have to sit for long hours throughout the day. It helps open up the thighs and maintains a healthy lower body.
  9. Warrior Pose I (Virabhadrasana)
    This pose is effective in improving circulation in the body. It induces balance and stability.
  10. Warrior Pose II (Virabhadrasana II)
    It is a slight alteration of the Warrior Pose 1 and this pose also helps in opening up hips and chest, increasing circulation, and improving respiration.
  11. Downward Facing Dog (Adho Mukha Svanasana)
    This is a versatile pose that targets the upper and lower body at the same time. It strengthens and stretches various limbs in the body.
  12. Cobra Pose (Bhujangasana)
    This pose is very effective for reducing the stiffness in the lower back. It strengthens the shoulders and chest.
  13. Plank Pose (Phalakasana)
    It is the perfect pose to tone the entire body and improve balance. It specifically works at strengthening the arms and wrists.
  14. Half Spinal Twist (Ardha Matsyendrasana)
    This pose opens up the hips, shoulders, and neck. It also relieves the stiffness of the spine.
  15. Corpse Pose (Shavasana)
    This is an amazing pose to relax and let go of any negative energy or thoughts. This is usually the closing pose for most routines.

We’ve been blessed with a beautiful life but most of us hardly experience it to the fullest. The capabilities of being human are still unexplored. Hatha Yoga is a method to go beyond our physical and mental barricades to align our mind and body for an elevated spiritual experience.

If you are willing to take your first step into the beautiful world of Yoga don’t forget to check out our specially crafted program for beginners.

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