{"id":850,"date":"2021-02-16T06:44:24","date_gmt":"2021-02-16T06:44:24","guid":{"rendered":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/?p=850"},"modified":"2022-11-29T09:23:09","modified_gmt":"2022-11-29T09:23:09","slug":"hatha-yoga-poses-for-beginners","status":"publish","type":"post","link":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/hatha-yoga-poses-for-beginners\/","title":{"rendered":"Hatha Yoga Poses For Beginners"},"content":{"rendered":"\n

The term Yoga is derived from a Sanskrit word Yuj <\/strong>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,<\/strong> represent sun and tha<\/strong> represent the moon. Hatha yoga<\/a><\/strong>is 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.<\/p>\n\n\n\n

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<\/strong> 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<\/a><\/strong> at Rishikesh Yog mandir<\/a><\/strong> as it is one of the most reputed school to learn hatha yoga in Rishikesh.<\/strong><\/p>\n\n\n\n

Here are the top 6 hatha yoga poses for the beginner that one can practice at home:<\/strong><\/p>\n\n\n\n

Tadasana<\/strong><\/p>\n\n\n\n

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

Mountain pose<\/strong> help in improving your posture and helps in reducing back pain as well\nas strengthen your legs and glutes muscles.<\/p>\n\n\n\n

Uttanasana<\/strong><\/p>\n\n\n\n

Stand tall keeping\nyour back straight and legs hips-width apart. Inhale and stretch your arms\nabove your head and as you exhale bend forward from your hips and place your\nhands on the ground or the feet. If you are a complete beginner bend your knees\nslightly to avoid any overstretching in your lower back. Let your head and neck\nhand freely and keep breathing. Stay in the pose for at least 30 to 60 seconds\nand release gently.<\/p>\n\n\n\n

Standing forward fold\nor uttanasana<\/strong> is a highly beneficial\npose for the body. It increases the blood circulation in the head as well as\nstrengthen hamstring, lower back muscles, calve and hips.<\/p>\n\n\n\n

Adho Mukha savasana<\/strong><\/p>\n\n\n\n

Adho Mukha savasana is\none of the most commonly practiced yoga asanas. To start the pose come down on\na tabletop position with your knees underneath your hips and wrist beneath your\nshoulder. Take a deep breath in and as you exhale lift your hips off the mat\nand simultaneously straighten your legs and elbows and make an inverted \u2018V\u2019.\nBend your knees a little in order to avoid any strain in the lower back and\nlengthen your neck. Hold the pose for 5 to 6 deep breath and the release.<\/p>\n\n\n\n

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

Setu bandhasana<\/strong><\/p>\n\n\n\n

To begin bridge pose,<\/strong> lie down on your yoga mat\nwith your legs stretched. Bend your knees and bring your foot as close to your\nhips and firmly press your feet onto the mat. Take a deep breath in and as you\nexhale lift your hips, lower back and chest of to the mat and roll your\nshoulder away from your ear. Interlock your finger underneath your back to get\nthat extra lift and relax your head and neck on the mat. Stay in the pose and\nkeep breathing. Stay in the pose for at least 6 to 8 deep breath and release.<\/p>\n\n\n\n

Bridge pose or Setu bandhasana\nis the best heart opener<\/strong> and open\nincrease the capacity of lungs. It increases the blood circulation and\nstimulates the digestive organs. It is highly beneficial yoga pose to relieve\nstress and anxiety.<\/p>\n\n\n\n

Salabhasana<\/strong><\/p>\n\n\n\n

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

Salabhasana or locust\npose is one the best hatha yoga pose for\nthe beginner<\/strong> as it strengthens your thigh, leg, hips, calf and shoulder\nmuscles. It improves blood circulation and massages the internal organs as\nwell. Regular practice of salabhasana release tension from the body.<\/p>\n\n\n\n

Savasana<\/strong><\/p>\n\n\n\n

To practice Savasana,\nlie down on your yoga mat with your arms resting on either side. Keep your feet\nrelaxed and release any tension from them. Close your eyes and take a deep\nbreath in and as you exhale relax every part of the body on the mat. Relax your\ntoes, palm and let your body go heavy on the mat. Stay in the pose for at least\n2 to 3 minutes and then release.<\/p>\n\n\n\n

Savasana is the best\nyoga pose to end your yoga practice. It is the pose that allows you to get\ncompletely relaxed and release any sort of tension from the body.<\/p>\n","protected":false},"excerpt":{"rendered":"

The term Yoga is derived from a Sanskrit word Yuj that means yoke or union. It is an ancient practice<\/p>\n","protected":false},"author":1,"featured_media":851,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[347],"tags":[384,383,364,333,382,328,380,381],"_links":{"self":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/850"}],"collection":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/comments?post=850"}],"version-history":[{"count":1,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/850\/revisions"}],"predecessor-version":[{"id":852,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/850\/revisions\/852"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/media\/851"}],"wp:attachment":[{"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/media?parent=850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/categories?post=850"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yogateachertrainingrishikesh.com\/blog\/wp-json\/wp\/v2\/tags?post=850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}