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Last updated on September 23rd, 2023.

Yoga is a popular way to stretch and exercise. Now more than ever, people are seeking new ways to stay active. If you’re interested in yoga, you might have seen Yin yoga and Hatha yoga, a branch that focuses on physical yoga techniques. Are there any Hatha poses ideal for beginners?

The ten best Hatha yoga poses for beginners include:

  • Child’s Pose
  • Mountain Pose
  • Standing Forward Bend
  • Warrior 1
  • Warrior 2
  • Cat/Cow
  • Downward-Facing Dog
  • Bridge Pose
  • Baby Cobra
  • Tree Pose

These are easy to complete all by yourself.

Read on to learn more about each of these poses. In no time, you’ll be a yoga master. Let’s get started.

Article Topics

Is Hatha Yoga Suitable for Beginners?

If you’re starting, hatha yoga is an excellent way to enter the world of yoga. Although it can be a challenge, this branch is considered one of the more gentle forms of yoga. Beginners will have no trouble keeping up, whether through an online instructor or an in-person class.

Of course, some poses and classes make hatha yoga more difficult. Stick with beginner-level education until you get used to the basics.

How Do You Start a Hatha Yoga Practice?

Whether you’re a beginner or an expert, it can be tricky to figure out how to start a hatha yoga practice session. What are the best steps to follow?

Once you begin a hatha yoga practice, you should:

  • Breathe: Note your breaths and feel grounded before the practice.
  • Meditate: Calm yourself and center.
  • Pose: Perform a basic asana routine in repetition.
  • Savasana: Dim the lights and rest in the quiet after your practice.

You can try this by yourself or with an instructor.

Once you’re performed enough practice, the rest should come easy. Make hatha yoga a habit and enjoy the benefits that come with consistency!

What Beginner Postures are in Hatha Yoga?

These postures are some of the best for beginners interested in hatha yoga. Whether you’re trying it yourself or starting a practice, try these.

Here are ten postures:

  • Child’s Pose
  • Mountain Pose
  • Standing Forward Bend
  • Warrior 1
  • Warrior 2
  • Cat/Cow
  • Downward-Facing Dog
  • Bridge Pose
  • Baby Cobra
  • Tree Pose

Beginners and experts will benefit from these positions. Let’s dive into each asana a little more. Each takes a few steps.

10 Hatha Yoga Poses For Beginners

Here are ten of the best basic yoga poses for beginners in hatha yoga. These are simple, yet effective, moves that anyone can try.

If you’re scared to get started, don’t be! These are simple for anyone to accomplish.

Child’s Pose

Child’s Pose is an ideal way to practice and center yourself. It’s a resting position many enjoy.

To perform Child’s Pose:

  • Sit in the center of your mat with heels and knees together.
  • Open your knees mat-width.
  • Make your big toes touch and separate your heels, then walk your hand forward until your arms and forehead are on the mat.
  • Rest your hands, head, and knees on the mat.
  • Relax everything and sink your hips towards your heels.
  • Breath

Hold it for as long as you want.

You can revert to Child’s Pose if you need a break. It does an excellent job at opening up your body.

Hatha Yoga Poses For Beginners - Childs Pose

Mountain Pose

Mountain Pose is a standard for all standing poses in yoga. It’s one of power.

To perform Mountain Pose:

  • Keep your feet shoulder-width apart and plant your heels in the ground.
  • Lift your kneecaps by engaging your thigh muscles.
  • Roll your shoulders forwards and then backward, focusing on keeping your chest open.
  • Relax your arms while doing so.

You will feel power after this one.

Mountain Pose will help you find the openness that exists in your body. Test it out as a beginner.

Hatha Yoga Poses For Beginners - Mountain Pose

Standing Forward Bend

If you want to lengthen your spine and stretch hamstrings, this pose is the one. It’s an effective stretching asana.

To perform Standing Forward Bend:

  • Stand, draw in your stomach and lean forward at your hips. Grab your big toes lightly.
  • Inhale, and lengthen your spine. Exhale, and bring your stomach to your thighs.
  • Repeat this pull and lengthen for five breaths.

You should feel stretched after this in your legs and spine.

It might be tricky to grab your toes at first. A little practice will make you more flexible.

Hatha Yoga Poses For Beginners - Standing Forward Bend

Warrior 1

Warrior 1 will help you find your center and root. It’s ideal if you want to work on strength and stability.

To perform Warrior 1:

  • Get in Downward Dog, then place your left foot between your hands. Bend your knee at a right angle.
  • Lift your upper body, then lift your hands over your head. Lean forward slightly.
  • Stack everything above your waist in a straight line. Engage your arms and root your feet.
  • Look forward or up and repeat for five breaths.

You will feel balance and strength after this pose.

Warrior 1 is another excellent power pose. It makes for a simple shift from Downward Dog into a new pose.

Hatha Yoga Poses For Beginners - Warrior 1

Warrior 2

Warrior 2 is the next part of Warrior 1. It opens up your hips and provides lower body stability.

To perform Warrior 2:

  • Get in Warrior 1.
  • Keep your foot forward at a right angle, then push your foot back facing the opposite direction.
  • Stretch your arms strong and parallel to the floor.
  • Breathe through five breaths.

You will feel balanced after this one.

Warrior 2 is an excellent transition from Warrior 1. It’s a pose that will give you a little power and flexibility.

Hatha Yoga Poses For Beginners - Warrior 2


Cat/Cow is an easy way to warm up your spine. It also helps teach proper breathing in asanas.

To perform Cat/Cow:

  • Start in a tabletop position with your hands on the mat.
  • Keep your hands under your shoulders and knees under your hips, then spread your fingers on the mat.
  • Inhale and arch your back, then look up and lift your chin.
  • Exhale and draw in your belly, then look at your belly button area.
  • Repeat five times while keeping your arms straight.

Five times will be enough to get your back in motion.

Cat/Cow is one of the fundamentals of hatha yoga. Try it out if you have trouble with rhythmic breathing.

Hatha Yoga Poses For Beginners - Cat-Cow

Downward Dog

Downward Dog is a classic pose everyone thinks of in yoga. It stretches out your entire body.

To perform Downward Dog:

  • Walk your hand forward from a tabletop position. Then, spread your hands and lift your knees.
  • Push into a V-shape and lengthen your spine.
  • Repeat breaths five times.

You will feel stretched after this one.

Downward Dog is also ideal for finding length in your spine. It will make you feel ready for anything.

Hatha Yoga Poses For Beginners - Downward-Facing Dog

Bridge Pose

Bridge Pose is a backbend that is a little more advanced. You can do it with a block under your back if you need some help.

To perform Bridge Pose:

  • Lie on your back and bend your knees at a right angle. Walk your heels back to your fingertips.
  • Inhale, lift your hips. Then squeeze everything upwards.
  • Exhale, and lower.

This one is an ideal way to wind down.

If you feel like you can’t support yourself, put a block under your back. Let the pose stretch you out.

Hatha Yoga Poses For Beginners - Bridge Pose

Baby Cobra

Baby Cobra is a simple backbend that builds strength. It’s a good asana before more advanced stretches.

To perform Baby Cobra:

  • Lie down on the mat, face-down. Squeeze your inner thighs together.
  • Inhale, and lift your chest. Roll your shoulders back.
  • Exhale and keep your body firm, yet relaxed.

Repeat as many times as needed.

Baby Cobra is a gentle asana. It’s an excellent way to warm up or cool down.

Hatha Yoga Poses For Beginners - Baby Cobra

Tree Pose

Tree Pose is one of the most unforgettable asanas. It requires a little bit of balance to accomplish.

To perform Tree Pose:

  • Get in Mountain Pose, then ensure your body is straight and posed.
  • Bring your foot up to your leg until the flat is above your knee in a triangle shape.
  • Put your hands in a prayer position.
  • Roll out your shoulders, stabilize, and breathe.

You’ll need some skill to stay up.

It might be tricky to master Tree Pose at first. With a little work, it will become easier.

Hatha Yoga Poses For Beginners - Tree Pose

Final Thoughts on Beginner Hatha Yoga Poses

All ten of these hatha poses are excellent places for beginners to start. They’re also ideal for any experts who want to try something new. No matter where you are on your yoga journey, give these a shot for some relaxation.

We hope this information was helpful! Hatha yoga is a slower-paced yoga that beginners can take on with ease. If you’re interested, give it a try. And if you are inteterested in getting certified as a yoga instructor, check out our best Hatha yoga teacher trainings

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