Hatha Yoga,  one of the most practised forms of yoga, feeds the roots of many  styles of  yoga practised worldwide. The practice of Hatha Yoga which originated in ancient India is founded on postures (asanas), breathing techniques (pranayama), and meditation. Hatha yoga  is practised with the intent of  bringing peace, balance, power and flexibility to one's life.

This article will reflect on 21 Hatha Yoga poses that are especially suitable for beginners in yoga. Furthermore, the article will talk about the benefits of practising each Hatha yoga pose along with the proper way of performing each of these poses.

Overall benefits of practising Hatha Yoga Poses

Hatha yoga poses when practised regularly can collectively benefit your body and mind. Some of these benefits are enlisted below:

• Improves strength, endurance and flexibility
• Alleviates stiffness and chronic pain in the body
• Helps with weight loss and healthy weight management
• Helps calm the mind by reducing feelings of stress, anxiety and depression
• Improved breathing patterns helps energise the body while enhancing immunity and overall well-being

Why Hatha Yoga Important Subject in Yoga Teacher Training?

Top 21 Hatha Yoga Asanas for Beginners: An Overview

Leaving aside the intense or rigorous poses, there are Hatha yoga poses that are best for beginners to start with. These Hatha yoga poses can be easily and safely performed even by novices in yoga. Regularly practising these yoga poses will help you relax as well as strengthen your mind, body, and soul.

These 21 Hatha yoga poses for beginners will help improve  physical strength, flexibility, and offer a sense of calm. From core yoga poses like the Mountain Pose and the Downward-Facing Dog that are known to improve posture and circulation, to the restorative asanas like the Child Pose and the Corpse Pose that promote deep relaxation and stress relief, each asana has a unique purpose to serve.

Besides, by applying modifications, such as using blocks, blankets, or walls, Hatha Yoga practitioners can ensure accessibility for all levels of flexibility and strength. Whether you aim at building core strength with the Naukasana (boat pose) or opening the hips with the Pigeon Pose, these Hatha yoga poses collectively support overall well-being, balance, and focus, making them ideal for both beginners and seasoned practitioners.

21 Hatha Yoga Poses for Beginners

1. Mountain Pose (Tadasana)

Tadasana or Mountain pose is a classic Hatha yoga pose predominantly used as the starting pose or resting asana in many styles of yoga. This balancing yoga pose is quite a versatile asana wherein you can improvise with your body.

Tadasana or Mountain pose steps:

1. Stand with your feet together, arms at sides.
2. Distribute weight evenly across feet
3.  Engage your thighs, and lengthen through the spine.
4. Lift the chest and gaze forward.
5. Gently leave the pose after about a minute

Tadasana Hatha Yoga poses for beginner benefits:

• Improves posture
• Strengthens thighs, knees, and ankles
•  Enhances focus and stability.

Modification: For better balance, keep feet hip-width apart. Practice near a wall for support if needed.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Adho Mukha Svanasana or the Downward facing dog pose is a good pose for beginners in yoga. This Hatha yoga pose is practised as part of the sequence in performing Suryanamaskars or Sun salutations. This inversion pose tones the body while improving circulation.

Adho Mukha Svanasana or Downward-Facing Dog pose steps:

1. Lie down on your stomach while placing your palms in proximity to your chest
2. From all your fours, lift hips upward, forming an inverted V.
3. Keep hands shoulder-width apart and feet hip-width apart.
4. Press heels towards the ground.

Adho Mukha Svanasana poses for beginners benefits:

•  Stretches hamstrings, calves, and shoulders
•  Strengthens arms and legs
•  Improves circulation.

Modification: Bend knees slightly if hamstrings are tight. Use blocks under hands for support.

3. Child's Pose (Balasana)

Balasana or Child’s pose is an ideal yogic asana for beginners in yoga. This kneeling asana gives a good stretch to your back, hips, ankles and thighs. Besides, the Child’s pose helps you to connect with your inner being.

 Balasana or Child’s pose steps:

1. Kneel, sit back on heels, and fold forward, extending arms or placing them by your sides.
2. Rest forehead on the mat.
3. Relax your belly, back, shoulders and hips
4. Stay in this pose for about 2 minutes and roll back to your kneeling position.

Balasana Hatha yoga poses for beginners benefits:

• Gently stretches hips, thighs, and ankles
• Relaxes the mind
• Alleviates stress and fatigue.

Modification: Place a pillow under the torso for more support. Spread knees wider if needed.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

The Cat-Cow stretch involves moving your spine from a flexion to an extension. Each such movement is done in tandem with an inhalation or breath exhalation resembling Vinyasa movements which connect breath with movement.

  Marjaryasana-Bitilasana or Cat-Cow pose steps:

1. Begin on all your fours (hands and knees) while aligning your wrists below your shoulders.
2.  Your knees should be underneath your hips.
3.  Alternate between arching the back (cow) and rounding it (cat).
4. Synchronise movement with breath: inhale for cow, exhale for cat.

Marjaryasana-Bitilasana Hatha yoga poses for beginners benefits:

• Improves flexibility of the spine
• Massages abdominal organs
• Relieves tension in the neck and shoulders.

Modification: Move slowly, focusing on the breath and movement connection. Use a blanket under your knees for cushioning.

Difference Between Hatha Yoga, Ashtanga Yoga and Vinyasa Yoga

5. Standing Forward Bend (Uttanasana)

Uttanasana or the standing forward bend pose helps to stretch your entire back area extending from spine, hips and hamstrings.This standing yoga pose helps improve back pain, flexibility while improving digestion.

  Uttanasana or Standing Forward Bend pose steps:

1. Stand while keeping your spine erect. Balance your body weight on both the legs by keeping your feet about two inches apart.
2. While inhaling and exhaling, bend forward from the hip and gently fold down looking at your feet.
3. Allow your hands to rest on the floor by the side of your feet.
4. Exhaling, bring your chest close to your knees, lift your tailbone and hips a bit higher.
5. Relax your head and move it gently close to your feet.
6. Take deep breaths while remaining in this pose for about 10-30 seconds.

Uttanasana Hatha yoga poses for beginners  benefits:

• Stretches hamstrings, calves, and hips
• Reduces stress and anxiety
• Stimulates the liver and kidneys.

Modification: Use a block under your hands if you can't reach the floor. Bend knees more deeply for a gentler stretch.

6. Warrior I (Virabhadrasana I)

Virabhadrasana, also called the Warrior pose, is a standing Hatha yoga pose that offers strength to the shoulders, arms and back muscles.

Composed of three words; namely-’Vira’ or courageous, warrior or fighter and Bhadra that means good or auspicious, Virabhadrasana offers balance and stamina to the body.

Virabhadrasana or Warrior I pose steps:

1. In Tadasana position, keep your legs separated by a distance of about 3 to 4 feet upon one exhalation. Now, raise your arms perpendicular to each other but parallel to the ground. Now, draw scapulae towards the hip and press firmly into your back.
2. Rotate your right foot and place it perpendicular to the right while rotating the left foot at an angle of about 60 degrees to the right.
3. Exhale and bend the right knee above your right ankle so that your body is perpendicular to the floor.
4. Bring your palms together and reach up with your hands while your palms are spread apart.
5. Stay in this position for about a minute. Now exhale and straighten your right knee while trying to reach your arms.
6. Press your heel into the floor while standing up.
7. Rotate the legs forward while breathing and relax your arms.
8. After breathing deeply for a few moments, bend your legs towards the left side and repeat for the same amount of time.
9. Return to the Tadasana position after completing this asana.

 Virabhadrasana Hatha yoga  poses for beginners  benefits:

• Strengthens legs
• Opens hips and chest
• Improves focus and balance
•  Enhances stamina

Modification: Shorten stance if balancing is difficult. Place hands on hips for stability.

7. Warrior II (Virabhadrasana II)

Virabhadrasana II or Warrior pose II is simply a variation of the Virabhadrasana pose and differs in the way the body aligns.

Virabhadrasana II or Warrior II pose steps:

1. Begin with Tadasana pose
2. Try to elongate your neck while keeping your shoulders down. Raise your arms in parallel to the ground. Flex your right knee above your ankle as you exhale. Shift your legs and feet slightly to achieve stability.
3. Lower the top portion of your thigh towards the right side of the floor. You can use your big toe to lower yourself.
4. Take five breaths as you hold this position.
5. Inhale and press into your feet while straightening your legs to free yourself from the stance.
6. Change your feet direction and repeat with your opposite side.

 Virabhadrasana II Hatha yoga  poses for beginners  benefits:

• Strengthens legs and ankles
•  Opens chest and shoulders
• Increases stamina and concentration.
• Improves strength and flexibility in patients of osteoarthritis

Modification: Place hands on hips if shoulder flexibility is limited. Use a chair for support if needed.

8. Triangle Pose (Trikonasana)

Trikonasana or the triangle pose is a standing pose in Hatha yoga. Since the pose creates a triangle shaped body pose involving the upper limbs, torso and lower limbs, it is called the three angled pose that correlates with the Sanskrit words of tri which means three, kona or angle and asana or pose.

Trikonasana or Triangle pose steps:

The Trikonasana pose can be performed after the Warrior II pose.

1. From Warrior II, straighten the front leg and reach forward,
2. Lower the front hand to the shin or floor,
3. Extend the other arm (right arm) upward.
4. Bring your left arm towards your left foot
5. Align your shoulders while gazing at the ceiling

 Trikonasana Hatha yoga  poses for beginners  benefits:

• Stretches legs, hips, spine, chest, and shoulders
• Strengthens legs, core muscles
•  Improves digestion and stimulates blood circulation
• Reduces stress
• Improves posture

Modification: Use a block under the lower hand for support. Keep the bottom knee slightly bent if needed.

9. Tree Pose (Vriksasana)

Vrikshasana or tree pose is an important Hatha yoga pose that originated in ancient spiritual yoga practices. The name originates from the Sanskrit word Vrisksha which means tree while the pose in itself is a manifestation of the steady and graceful nature of a robust standing living structure of a tree.

 Vrikshasana or Tree pose steps:

1. Stand straight keeping your spine erect and your arms should be at your sides
2.  Stand on one leg and place the other foot on the inner thigh or calf
3.  Bring your hands to the heart centre or overhead.
4. Remain in this position as long as you can maintain balance

 Vrikshasana Hatha yoga  poses for beginners benefits:

• Improves balance
•  Strengthens legs and core
• Opens hips and pelvic area
• Enhances focus and stability.

Modification: Rest the foot on the ankle if balancing is difficult. Use a wall for support.

10. Bridge Pose (Setu Bandhasana)

Setu Bandhasana or the Bridge pose is an inverted back-bending Hatha yoga pose where you lift your hips from ground level while keeping your feet firmly placed on the floor. This yoga pose is quite versatile and can be done as a resting pose, as a strengthener or even dynamically.

Setu Bandhasana or Bridge pose steps:

1. Lie on your back and keep your knees bent with hips width apart
2. Your hands must be placed at your sides and your palms facing facing down
3. Now pressing your hands into the floor, bring your chin towards your chest by lifting your back.
4. While inhaling, lift your body while aligning your knees, ankles and thighs in parallel to the floor.
5. Try to lengthen your spine by reaching the backside of thighs towards knees
6. Hold this position for some time as you breathe deeply and slowly
7. As you exhale, slowly lower down your hips back on the mat in a part by part and gentle way.

Setu Bandhasana Hatha yoga  poses for beginners benefits:

• Stretches the chest, neck, spine, and hips
• Strengthens back, glutes, and hamstrings
• Improves bloating, constipation and enhances digestion
• Enhances blood circulation
• calms and relaxes the mind

Modification: Place a block under the sacrum for support. Keep arms by your sides for additional stability.

11. Cobra Pose (Bhujangasana)

Bhujangasana or the Cobra pose in Hatha yoga is an important reclining back bending pose that is performed as a pose in the sequence of asanas comprising Surya Namaskars or the Sun Salutations. As it gives a good stretch to the back and the spine, Bhujangasana improves back pain, strengthens back muscles while also helping reduce belly fat.

 Bhujangasana or Cobra pose steps:

1. Lie down on the mat on your abdomen.
2. Place your palms under your shoulders
3. Looking down at the mat, with your neck balanced in neutral position.
4. Align your body with the floor so that your pubic bone is anchored to the floor.
5. Inhale and  lift your chest off the ground using back muscles.
6. Keep gazing on the floor.

Bhujangasana Hatha yoga  poses for beginners benefits:

• Strengthens the spine
•  Stretches chest and lungs
• Opens the shoulders, collar bones and neck
• Stimulates and improves digestion
• Alleviates stress and fatigue.

Modification: Keep elbows bent and close to the body. Use a bolster under the chest for support.

12. Seated Forward Bend (Paschimottanasana)

Paschimottanasana or the seated forward bend is one of the most effective poses in Hatha yoga practice. This asana gives an entire stretch to the body and is effective for individuals who have gland and blood related disorders like diabetes and high blood pressure. To gain maximum from this yoga pose, you should practise it early in the morning after emptying your bowels.

 Paschimottanasana or Seated Forward Bend pose steps:

1. Sit on the yoga mat and stretch your legs out while maintaining your spine erect and toes facing towards you.
2. Inhale and stretch upwards while raising both your hands above your head.
3. Exhale and bend forward by hinging from your hips. Move your chin toward your toes.
4. Try holding your hands wrapped around your stretched legs or place your hands to rest on your stretched legs whichever is possible.
5. Place your head on the knees and breathe deeply.
6. Keep your spine stretched forward while trying to reach your legs with the help of your head.
7. While inhaling, come back to sitting pose.

Paschimottanasana Hatha yoga  poses for beginners benefits:

• Stretches the spine, shoulders, and hamstrings
• Relieves sciatica pain
• Calms the mind and relieves anxiety
•  Improves digestion by massaging internal abdominal organs and relieving constipation

Modification: Use a strap around the feet if reaching them is difficult. Bend knees slightly if needed.

13. Staff Pose (Dandasana)

Usually, asanas of yoga poses are done by sitting in one posture for long durations of time. There are some asanas that help stimulate the psychic centres or energy centres in the body. Dandasana is a Sanskrit word where Danda denotes a stick and asana means pose. Hence Dandasana is also referred to as the staff or stick pose in English. This seated pose represents a strong and erect spinal column.

 Dandasana or Staff pose steps:

1. Sit with your legs stretched out together in front of you. Place your hands besides your hips on the floor.
2. Flex and extend your feet out via the heels. By engaging your thighs, consciously press into the ground with your sitting bones.
3. Draw your lower abdomen breathing in and out.
4.  Sit up tall with hands by the hips.
5. Remain in this position for about 5 to 15 breaths while keeping your gut muscles engaged to maintain this yoga pose.

 Dandasana Hatha yoga  poses for beginners benefits:

• Improves posture and spine alignment
•  strengthens  muscles of lower back, abdomen and pelvis
• prepares the body for deeper poses.
• Calms the mind by tackling stress and anxiety
• Can help relieve symptoms of arthritis

Modification: Sit on a folded blanket if hamstrings are tight. Place hands on blocks if needed.

14. Butterfly Pose (Baddha Konasana)

Baddha Konasana or the butterfly pose signifies the up and down movements of both legs locked together. In this Hatha yoga pose, the lower and upper back body areas get a good stretch. This pose helps to open up the hip joint muscles while toning lower body parts.

 Baddha Konasana or Butterfly  pose steps:

Here we will describe the butterfly flutter pose

1. Be seated and bend your knees while pressing the soles of feet together in proximity to the pelvis.
2. Lengthen your spine while broadening your chest
3. Let your knees fall open, holding feet with hands.
4. Now move the sitting bones of your legs in an up and down position while holding your feet with your hands.
5. Keep fluttering your legs as long as you can manage.

 Baddha Konasana Hatha yoga  poses for beginners benefits:

• Opens hips and groin region
•  Improves flexibility
•  Soothes menstrual discomfort.
• Enhances blood circulation in pelvic region
• Helps reduce fatigue while standing or walking

Modification: Place blocks under knees for support. Sit on a cushion for additional comfort.

15. Boat Pose (Naukasana)

Naukasana is a Sanskrit name where Nauka represents a boat and asana means a pose. Hence the Naukasana word is also referred to as boat pose as the final posture looks like a boat or yacht. The boat pose is an immensely beneficial pose for the abdominal and lower back muscles.

Naukasana or Boat pose steps:

1. Sit straight while extending your legs in front of you. Keep your feet together and place your arms alongside.
2. Inhale and lift your feet off the ground while bending your knees.
3. Balance on your sitting bones while extending your arms forward.
4. Now, exhale and lift your legs up straight to a 45 degree to 60 degree angle.

Naukasana Hatha yoga  poses for beginners benefits:

• Strengthens the core, hip flexors, and spine
•  Improves balance and digestion.
• Stimulates thyroid gland and boosts metabolism
• Helps relieve respiratory disorders
• Reduces menstrual discomfort

Modification:  Bend knees and hold the backs of thighs. Keep feet on the floor if needed.

16. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Ardha Matsyendrasana or the Half Lord of the Fishes pose involves twisting of your upper body while being seated. This is a restorative yoga pose that helps with increasing flexibility and mobility of the spine as well as enables better circulation and digestion.

Ardha Matsyendrasana or the Half Lord of the Fishes pose steps:

1. Sit by keeping your spine erect and legs extended.
2. Cross one leg over the other, and twist towards the bent knee, using the opposite hand for leverage.
3. Inhale and lengthen your spine. Exhale and twist towards the right. Place your left elbow towards the outside of your right knee.
4. Hold your right side foot with the help of your left hand. Place your right hand behind while keeping your spine as straight as possible.
5. Hold this asana for about half a minute and then repeat from the other side.

Ardha Matsyendrasana Hatha yoga  poses for beginners benefits:

• Increases spinal flexibility
• Stretches shoulders, hips, and neck while improving their flexibility
• Stimulates digestive organs
• Spinal twists helps in removing toxins
• Stimulates and cleanses internal organs like the spleen, liver, heart and kidneys

Modification:  Keep the bottom leg straight if crossing it is uncomfortable. Use a blanket for cushioning.

17. Garland Pose (Malasana)

Malasana or Garland pose is an umbrella name given to various squatting poses in traditional Hatha yoga. Malasana is a Sanskrit word that is derived from ‘Mala’ that denotes a garland or a necklace and asana which means pose. Alternatively, Mala also signifies as toxins or waste and performing this asana helps one get rid of toxins from the body in the form of faeces, urine and sweat. Malasana variations can also be done by using a chair or taking support of a wall. However below we will describe the classic Malasana pose.

Malasana or Garland pose steps:

1. Squat on a mat with your feet a bit farther apart than your hips.
2. Join your palms together in a Namaskar position
3. Press your elbows close to your inner thighs while bringing your hips towards the ground
4. Keep your spine erect throughout

Malasana Hatha yoga  poses for beginners benefits:

• Opens hips and groin
•  Improves balance and digestion
• Strengthens the lower back
• Helps regain hormonal balance and improving symptoms of PCOS
• Helps calm down the central nervous system

Modification:  Place a block under the hips for support. Use a wall for balance if needed.

18. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon pose is a popular pose in yoga that stretches your lower back and hips. Pigeon pose can be practised in different variations, with each variation requiring a different stretch and level of expertise. We suggest that you do some light warm-up before doing this pose. Poses like the downward-facing dog prepares you well for performing the Eka Pada Rajakapotasana aka pigeon pose.

 Eka Pada Rajakapotasana or Pigeon pose steps:

1. Perform all the steps mentioned in the  Downward facing Dog pose
2. Then while remaining in the Downward facing dog position, bring one knee forward and lay your palms or shins on the ground in front of you for support
3. Lengthen your spine while lifting up your chest
4. Look forward while holding the position. Breathe deeply.
5. Exhale while bringing your right leg to the ground
6. Stand up in a forward bend position
7. Inhale and raise yourself up

 Eka Pada Rajakapotasana Hatha yoga  poses for beginners benefits:

• Deeply stretches the hips, glutes, and thighs
• Alleviates sciatica and lower back pain
• Stimulates internal organs and supports digestion
• Helps to heal urinary disorders
• Improves posture and alignment

Modification: Place a folded blanket under the hip of the front leg for support. Keep the back leg bent if needed.

19. Happy Baby Pose (Ananda Balasana)

Ananda Balasana or the Happy Baby pose is a reclining yoga stretch. The name comes from the Sanskrit words, namely - Ananda which means happy and Balasana denoting child pose. The pose resembles a baby’s gentle movements when it is lying on its back while holding its feet with knees bent.

Ananda Balasana or Happy Baby pose steps:

1. Lie on your back and bend your knees while pressing them into your chest
2. Inhale and hold your feet
3. Widen your knees while bringing them towards the floor besides your armpits
4. Place your ankles perpendicular to your knees
5. Flexing your heels, gently push your feet into your hands
6. Lengthen your spine and draw in your belly slightly
7. Hold this position for about 30 to 60 seconds

Ananda Balasana  Hatha yoga  poses for beginners benefits:

• Stretches the inner thighs, groin, hamstrings and lower back
• Calms the mind and relieves stress.
• Strengthens the arms
• Enhances mobility of the hips
• Good exercise for the sacroiliac joint.

Modification: Hold behind the thighs if reaching the feet is difficult. Use a strap around the feet for assistance.

20. Corpse Pose (Savasana)

Savasana or the corpse pose is a simple yet effective yoga pose where you simply lie down flat on the floor and relax your body. Often practised as a concluding asana at the end of yoga practice, the corpse pose is also a cool-down pose to rest and restore the body after an intense yoga session. The pose is named after the Sanskrit word Savasana which literally means a dead body or a corpse.

Savasana or Corpse pose steps:

1. Lie flat on your back with arms by your sides and palms facing up
2. Loosen up and let the body completely relax.

Savasana Hatha yoga  poses for beginners benefits:

• Promotes deep relaxation and stress relief
• Rejuvenates the body and mind.
• Improves sleeping patterns
• Increases mindfulness while improving mental and emotional well-being
• Reduces muscle tension, fatigue and headaches

Modification: Place a bolster under the knees for lower back support. Use an eye pillow for additional relaxation.

21. Legs Up the Wall Pose (Viparita Karani)

Viparita Karani or the Legs up the wall pose is a mudra in Hatha yoga. For beginners, this pose can be practised with the help of blankets supporting posture with legs resting on a supporting wall.

Viparita Karani or Legs up the wall steps:

1. Sit close to a wall (face towards the wall)
2.  Swing your legs up, and rest them against the wall
3. Lay in this position keeping your arms relaxed.

Viparita Karani Hatha yoga  poses for beginners benefits:

• Relieves tired legs and feet
•  Promotes relaxation
• Improves circulation.
• Helps digestion
• Relieves PMS symptoms

Modification: Place a folded blanket under the hips for additional support. Use a strap around the legs to keep them together.

Final Thoughts

Hatha Yoga offers a comprehensive and a holistic approach for  promoting  physical and mental and spiritual well-being. These 21 postures, supplemented with modifications are key postures that any beginner in yoga can practise. So folks, enrol today in a beginner friendly Hatha yoga poses class to experience a life full of calm, strength, and balance.

Frequently Asked Questions

Why should beginners start with the Hatha yoga style?

Hatha yoga is the classic style of yoga that can be practised gently and slowly. Beginners in yoga can pace themselves by attuning their breath with alignment of the body.

Do I need special equipment for performing Hatha yoga poses?

No specialised equipment is needed for practising Hatha yoga poses. However, students can use blocks, bolsters and belts to enhance and gain support while performing certain Hatha yoga poses.

Are the Hatha yoga poses mentioned in this article suitable for all age groups?

Although the poses mentioned in this blog are beginner friendly, we would advise you to talk with your doctor in case you have a health condition. Also, as a word of caution and for practising yoga safely, train in Hatha yoga only under the guidance of a certified yoga teacher.

When will I get to see benefits from practising Hatha yoga poses?

Hatha yoga poses should be practised consistently every day for results to manifest. However, benefits such as feelings of calm and relaxation can be gained almost in a few days of starting a regular Hatha yoga poses practice. But, benefits such as building strength and core endurance, improved immunity and well-being will be gained over a few months of practice.

How many poses are there in Hatha yoga?

The Hatha Yoga Pradipika is a well-known text on Hatha yoga that categorises postures in different primary and adjunct postures which total to 84 Hatha yoga poses.