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10 Perfect Hatha Yoga Poses for Beginners

Though the greed of availing wondrous benefits of Yoga can convince you to indulge in yoga practices, often it is not enough to make you regular on the mat. This temptation is overcome by challenges and difficulties of the beginning stage of this holistic journey. Initially, you may fall a number of times, become too sweaty, feel difficulty in bending or twisting and unable to focus. Though the greed of availing wondrous benefits of yoga can convince you to indulge in yoga practices, often it is not enough to make you regular on the mat. This temptation is overcome by challenges and difficulties of the beginning stage of this holistic journey. Initially, you may fall a number of times, become too sweaty, feel difficulty in bending or twisting and unable to focus.

However, all these are common aspects of the beginning stage and happen with most of us. One needs to be consistent in their practice and perform with all their commitment, dedication and focus. The key to smooth and hassle-free yoga practice is to be patient and listen to your mind and body. Your body will take time to fit into the postures. So, it is advisable to choose a workout that suits your body features. Here are 10 ideal Hatha Yoga Poses for beginners to get you started on the mat:

1. Mountain Pose or Tadasana: Stand tall with a straight back. Keep your heels slightly apart, toes touching each other. Hang your arms alongside the body. Spread your toes and press the feet into the floor. Lift your ankles and firm up your thigh muscles while drawing them in. Inhale, lengthen your torso and relax your shoulders, drawing them away from your head. Keep your ears, shoulders, hips, and ankles all in one line.

Mountain Pose

2. Downward Dog Pose or Adho Mukha Svanasana: Come on your hands and knees in a tabletop position. Place your knees directly under the hips and hands directly under the shoulders. Stretch your hands a few inches forward of your shoulders. Lift the knees higher and straighten the legs. Spread the fingers wide and press the palms firmly into the floor. Lift your pelvis towards the ceiling in a way that the body forms an inverted ‘V’ pose. Hang your hand freely and look at your belly. Stay in the moment for a few deep breaths.

Downward Dog pose

3. Tree Pose or Vrksasana: Stand erect with hands resting sideways beside the torso. Bend the right knee and place the right foot firmly on the left calf or inner thigh. Straighten the standing leg and balance the whole body on it. Breathe easy and find your balance in the pose. Once you become stable, bring your forearms overhead and join the palms in ‘namaste’ mudra. Hold the pose for 5-8 deep breaths and switch sides.

Tree pose

4. Triangle Pose or Trikonasana: Stand straight with your feet wide apart. Keep your hands on the sides. Stretch your right foot out at 90 degrees and, left foot in at 45 degrees to the right. Keep both the heels, press your feet against the ground and balance your weight equally on both feet. While inhaling, raise both your arms sideways to the shoulder height in a way that they are parallel to the floor. As you exhale, bend the right arm down to touch the ground while the left hand goes upward towards the sky. Keep your waist straight, and ensure that your body is bent sideways. Hold the posture for 3-5 breaths. Release and repeat on the other side.

Triangle pose

5. Boat Pose or Naukasana: Lie down on your back with feet extended together. Let your hands rest by your side. Inhale deeply and while exhaling, raise your chest and legs off the ground. Stretch your hands towards the feet and keep your eyes, fingers, and toes in one line. Stay in the moment as long as you are comfortable. As you exhale, release and relax.

Boat Pose or Naukasana

6. Cobra Pose or Bhujangasana: Lie down on your stomach with your feet together and toes flat on the ground. Place your hands underneath the shoulders on the mat near the chest, palms facing the floor. Press the palms and thighs against the floor, straighten the elbows and lift your upper body including head, neck, shoulders, and chest off the floor. As you inhale, tilt your head back as long as you are comfortable and keep your shoulders away from the ears. Stay there for some time and come back to the ground while exhaling.

 Cobra Pose or Bhujangasana

7. Child’s Pose or Balasana: Kneel down and sit on your heels. Now, lean forward and let your head touch the mat. Stretch your hands and keep them forward of your head. Press the thighs against the chest and stay there for a few deep breaths.

Child’s Pose or Balasana

8. Easy Pose or Sukhasana: Begin sitting comfortably on the mat with legs crossed. Keep your left leg tucked inside the right thigh and right leg tugged inside the left one. Elongate your spine and place your hands on the respective kneecaps. Relax and stay in the pose for as long as you want while breathing gently.

Easy Pose or Sukhasana

9. Standing Forward Fold or Uttanasana: Start in Mountain pose with hands on your hips. Now, as you exhale, lean forward from your hips. Bring your hands down to touch the floor or grasp your ankles. While doing this, bend your knees slightly. Stay in the pose for 30-60 seconds.

Standing Forward Fold or Uttanasana

10. Seated Forward Bend or Paschimottanasana: Sit straight with legs extended in front of you, toes pointing outwards. Inhale, lean forward from the waist to let your head touch the legs. As you exhale, bring your arms down to touch the elbows on the floor and grasp your toes. Bend your knees slightly to avoid any kind of strain. Stay in the posture for a few deep breaths.

Seated Forward Bend or Paschimottanasana

Begin yoga journey with these amazing Hatha Yoga poses and get the most out of your yoga practice.



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10 Perfect Hatha Yoga Poses for Beginners

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