Hatha Yoga Poses For Beginners

The term Yoga is derived from a Sanskrit word Yuj that means yoke or union. It is an ancient practice that helps in uniting the individual consciousness to the consciousness of the universe. Just like the universe, in the human body, there are two different energies that are sun and moon. Ha, represent sun and tha represent the moon. Hatha yogais a practice that helps in balancing sun and moon energies in the human body. Sun represent the masculine energy and the moon represent feminine energy and when both energies are balanced it creates harmony in the body. Hatha yoga helps in balancing both the energies of the body and create harmony in your life and strive you towards spirituality.

The hatha yoga is one of the oldest forms of yoga that works on the physical body and help in achieving the balance between left and right nadis and help to achieve that higher sense of consciousness. Considered one of the best forms of yoga for beginners in which yoga poses are held for a longer duration of time accompanied by breath. It helps in releasing tension from the body and enhance your physical emotional and spiritual wellbeing. To learn and master hatha yoga one can join a yoga teacher training in Rishikesh at Rishikesh Yog mandir as it is one of the most reputed school to learn hatha yoga in Rishikesh.

Here are the top 6 hatha yoga poses for the beginner that one can practice at home:

Tadasana

Tadasana or mountain pose is one of most staple and easiest yoga pose for a beginner. To begin with, tadasana, stand tall keeping your back straight and feet together. Keep your arms hanged firmly on the sides. Balanced your weight evenly on both the feet and tuck your tailbone inside. Now take a deep breath in and as you inhale lift your arms above your head in a prayer position. One can lift their heels also if needed. Keep your breathing normal, Hold the pose for at least 5 to 6 breath and release.

Mountain pose help in improving your posture and helps in reducing back pain as well as strengthen your legs and glutes muscles.

Uttanasana

Stand tall keeping your back straight and legs hips-width apart. Inhale and stretch your arms above your head and as you exhale bend forward from your hips and place your hands on the ground or the feet. If you are a complete beginner bend your knees slightly to avoid any overstretching in your lower back. Let your head and neck hand freely and keep breathing. Stay in the pose for at least 30 to 60 seconds and release gently.

Standing forward fold or uttanasana is a highly beneficial pose for the body. It increases the blood circulation in the head as well as strengthen hamstring, lower back muscles, calve and hips.

Adho Mukha savasana

Adho Mukha savasana is one of the most commonly practiced yoga asanas. To start the pose come down on a tabletop position with your knees underneath your hips and wrist beneath your shoulder. Take a deep breath in and as you exhale lift your hips off the mat and simultaneously straighten your legs and elbows and make an inverted ‘V’. Bend your knees a little in order to avoid any strain in the lower back and lengthen your neck. Hold the pose for 5 to 6 deep breath and the release.

Downward dog pose is one of the most common and the best hatha yoga pose for beginners. It stretches your hamstring, calves and shoulder muscles as well as help in reducing high blood pressure and relieve stress and anxiety.

Setu bandhasana

To begin bridge pose, lie down on your yoga mat with your legs stretched. Bend your knees and bring your foot as close to your hips and firmly press your feet onto the mat. Take a deep breath in and as you exhale lift your hips, lower back and chest of to the mat and roll your shoulder away from your ear. Interlock your finger underneath your back to get that extra lift and relax your head and neck on the mat. Stay in the pose and keep breathing. Stay in the pose for at least 6 to 8 deep breath and release.

Bridge pose or Setu bandhasana is the best heart opener and open increase the capacity of lungs. It increases the blood circulation and stimulates the digestive organs. It is highly beneficial yoga pose to relieve stress and anxiety.

Salabhasana

Lie down on your belly keeping your arms resting on your side. Take a deep breath in and as you exhale lift your upper torso and legs of the mat. Do not bend your knees and lift your legs higher by squeezing your inner thigh muscles. Let your whole-body weight rest on your belly and lower ribs. Stay in the pose for up to 30 to 60 seconds and then release.

Salabhasana or locust pose is one the best hatha yoga pose for the beginner as it strengthens your thigh, leg, hips, calf and shoulder muscles. It improves blood circulation and massages the internal organs as well. Regular practice of salabhasana release tension from the body.

Savasana

To practice Savasana, lie down on your yoga mat with your arms resting on either side. Keep your feet relaxed and release any tension from them. Close your eyes and take a deep breath in and as you exhale relax every part of the body on the mat. Relax your toes, palm and let your body go heavy on the mat. Stay in the pose for at least 2 to 3 minutes and then release.

Savasana is the best yoga pose to end your yoga practice. It is the pose that allows you to get completely relaxed and release any sort of tension from the body.