10 Basic Hatha Yoga Poses for Beginners

Hatha yoga: what is it?

Hatha yoga is frequently misunderstood. The term “Hatha” refers to the combination of integrating the breath and physical asanas with one another and is used to describe a variety of yoga styles, including Vinyasa, Ashtanga, and others. However, Hatha Yoga is sometimes described in western culture as a distinct form of yoga that integrates traditional yoga poses at a slower pace than other forms of the discipline, like Vinyasa and Power Yoga. In Hatha Yoga, postures are maintained for five or more breaths, with the goal of focusing on finding one’s breath while holding a position.

10 Beginner Hatha Yoga Pose List

Here are 15 typical Hatha yoga positions that you’ll probably find yourself doing if you attend a session. Use whatever props that would best meet your requirements while you practice each pose, taking your time to get into and out of each one. Hold each stance for approximately five breaths.

Child Pose

This position is an excellent starting point for your practice as well as a terrific spot to rest when you need a moment to relax and find your focus. Your body is stretched out in Child’s Pose, which also gives you time to calm down and focus on your breathing.


Your inhale and exhale are synchronized with the movements known as the cat/cow. This exercise gets your spine warmed up and is often done at the start of practice.

Standing Forward Fold

Grab the big toes for a deeper stretch as you do the Standing Forward Fold, a fantastic position for stretching your spine and opening up your hamstrings. You can crouch and grab the elbows on either side of you for a more restorative variation.

Mountain position

Mountain Pose is a fantastic starting point for all standing yoga postures since it is a tall and energizing position. You gain the ability to dig deep and discover physical openness and space.

Chair Pose

While this position might be difficult for beginners, it helps your body develop strength and stability. Start off gently and increase the intensity by taking deeper breaths and remaining for a few extra moments.

Dog Down

Down Dog is a pose that you will probably perform numerous times throughout your yoga practice since it is a juicy pose that extends and opens your entire body. Keep your knees bent when starting out and concentrate on lengthening your spine.

Plank Pose

You can develop the strength necessary for Chaturanga, arm balances, and other challenging yoga postures by engaging your core and upper body in this pose. Lower your knees if it is too difficult for you as a beginner on the mat and focus on proper alignment.

Baby Cobra

Baby Cobra is a backbend that strengthens the back of your body and is a fantastic pose to practice before moving into a full Cobra pose or Upward Facing Dog.


Triangle posture, a lovely side body stretch, calls on both your core and your legs to be active. As a beginning, see your energy rising upwards toward the sky rather than descending downwards toward the ground.

Tree Pose

Tree pose, one of the most well-known yoga positions, calls for focus, strength, and flexibility. Start out slowly and gradually bring your foot to your inner thigh.


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