10 Most Powerful Hatha Yoga Poses For Beginners

downward facing dog

A big amount of the different forms of yoga in the Western hemisphere falls under Hatha yoga. Hatha is the practice of physical yoga positions such as the ones done in Vinyasa, Ashtanga, Power Yoga and Iyengar.

The word “Hatha” is translated in two different ways: wilful or forceful (yoga of activity) or as the sun and the moon (yoga of balance). There are different hatha yoga poses that you should have knowledge in it. These poses focus on the alignment and calmness of the body, mind and spirit as you prepare for meditation.

By definition, hatha yoga is defined by the Medical Dictionary as the “branch of yoga that concentrates on physical health and mental well-being.” This yoga style makes use of asanas (bodily postures), pranayama (breathing techniques), and dhyana (meditation). Its primary goal is to produce a healthy body with a peaceful and clear mind.

Essential Read: The Beginners Guide for Understanding Hatha Yoga

It is not considered as an exercise by the famous and best-selling author Sadghuru, Jaggi Vasudev. For him, hatha yoga is an art where body postures are used to drive the energy in specific directions to help elevate the person’s consciousness.

10 Most Powerful Hatha Yoga Poses For Beginners

Though the names of different yoga poses may be hard to remember because of the difficulty of their names. These various postures are paramount and will give you an enhanced well-being. Here are 10 hatha yoga poses for beginners which you must familiarize yourself with for you to be able to properly execute different yoga styles which incorporate hate in their style.


This particular pose helps strengthen your legs and arms as much as it improves the calmness of your mind. It is also a part of the sun salutation sequence. 

You can do downward facing dog by spreading your fingers flat out on the mat and turning your toes under. While exhaling, lift your knees up from the floor but keep it slightly bend. Focus your mind on pushing your heels down the floor and hold for 1-3 minutes. Then, bend your knees down the floor during inhalation.

2. Mountain Pose (Tadasana)

mountain pose

One of the hatha yoga postures that strengthen your knees, thighs and ankle. It also prepares your body for other standing poses in yoga. 

Stand on your feet with feet Relaxed your shoulders and let arms dangle at both sides. Deeply inhale and raise your hands above your head with palms facing each other. Reach toward the sky just like the peak of a mountain does and hold for 30 secs to one minute while keeping your breathing regular. Exhale when lowering your arms.

3. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend

This pose helps reduce stress and anxiety levels. It also relieves tension in the body and stretches your hamstrings intensely.

Seat on the floor with legs together and stretched out in the front. Inhale while reaching overhead. Exhale while folding your body forward to reach the ankles or your feet. Allow yourself to drop your head down and relax.

4. Bridge (Setu Bandha Sarvangasana)

bridge pose

Bridge pose helps calm the mind and alleviates mild depression. Gently lie on your back and keep your knees bent and arms at your sides while the soles of your feet are flat on the floor. Move heels close to your glutes as possible.

During exhalation, press your feet and arms onto the mat while pushing your hips upward. Clutch your hands underneath your pelvis and lift your chin slightly. Press your shoulder blades downward and hold the position for 30 secs to 1 min. Release during inhalation and roll your spine slowly down the floor.

5. Cobra Pose (Bhujangasana)

If you have mild depression, the cobra pose is the perfect position that you should learn about from this list of 10 Hatha Yoga Poses for Beginners. It also helps strengthen your legs, arms, shoulders and upper back.

Lie flat on your stomach with face. Directly place your hands under your shoulders while tucking your elbows at both sides. Then, press your upper body slowly off the mat. Slightly look upward and breathe deeply.

tree pose

The tree pose is very helpful in improving your balance as well as posture during yoga sessions. It also enhances your focus and concentration.

Start with a mountain pose. Transfer your full weight to the right foot and raise your left foot up towards your inner thigh. Make sure that your knee should be out of the side and your pelvis open. Focus on the position and breathing. Do the same with your opposite leg. Read more..

7. Corpse’s Pose (Savasana)

health benefits of yoga

This position allows the body to take some rest at the end of practice and becomes a period of relaxation for all.

Lie flat on your back on a straight and smooth surface. Rest your arms at both sides and open your legs apart, hip-width. Close your eyes and deeply breathe. Keep this position and breathing for several minutes.

8. Child’s Pose (Balasana)

child's pose

A child’s pose allows your body to rest in between sets and is a very common practice among yoga practitioners. Kneel on the mat and drop your head to the floor while resting your arms at both sides. Close eyes and breathe deeply.

9. Tailor’s Pose (Baddha Konasana)

benefits of pregnancy yoga

It stretches your hips and inner thighs. It also keeps the balance the effects of too much sitting.

Sit on the floor and pull your feet with soles together. Make sure that you keep your back straight. Hold your ankles or feet and let the knees drop to the floor.

warrior pose

There are three variations of the warrior pose, but number 1 is the most used among the hatha yoga poses.

Stand in a wide-legged position with right toe out. Inhale and raise your arms up, parallel to the floor. Exhale and bend your right knee, make sure that it does not move past your toes. Turn and look at your right hand. Hold position for a few breaths and repeat on the next side. Read more..


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