4 Hatha Yoga Poses for Beginners

Hatha yoga is a great way to begin a yoga practice and explore various shapes and flows. This type of yoga encompasses any style of practice that involves movement, and is often a great place for beginner yogis to explore basic poses. The following hatha yoga poses will give you an opportunity to stretch and strengthen various areas of your body. Typically, yogis will hold a hatha pose for about a minute but may also opt to hold these poses for more or less time depending on their goals. Whether you are new to yoga or are hoping to review the fundamentals of some poses you already know, give the following 4 hatha yoga poses for beginners a try!

hatha yoga poses triangle1. Triangle Pose

Triangle pose is a great basic hatha yoga pose to add to your repertoire. This pose can help you stretch through your legs and back body while building strength in your core. To do triangle pose, start in tadasana. Next, bring your feet about three to four feet apart so your legs form a triangle with the ground.

Once your feet are in place, open your arms so they are spread out to either side of your body. Reach your front arm forward and down to touch the ground (or as close as feels comfortable) while lifting your back arm above your head. You should feel this stretch in your legs and side body.

hatha yoga poses cobra pose2. Cobra Pose

Cobra pose is another basic hatha pose to try. This stretch will help open your core and strengthen your upper body. To take cobra, start lying on your stomach. Bring your hands in front of you and place your palms on the ground about shoulder-width apart. Next, push your upper body off the ground creating a gentle curve in your spine. Find more space through your front body by tilting your head upward and backward.

For a similar stretch that will add an element of full-body muscle engagement, try upward dog.

3. Seated Twist

If you are looking for a pose to stretch your glutes and open your back body, give seated twist a try. To take this pose, start in a seated position with your legs straight in front of you. Bend your knee and cross your right foot over your left thigh so your right knee creates a 45 degree angle and your foot is flat on the ground. Next, bring your left elbow onto your right knee, twisting your shoulders to the right. You may also try bending your left knee so your left ankle is near your right hip if you would like a deeper stretch. Be sure to switch sides to stretch out both sides of your body!

hatha yoga poses warrior 24. Warrior II

Warrior II is a final pose to add to your list of beginner hatha yoga poses. This asana will help you build strength, balance, and flexibility. To take this pose, start in a lunge position with one leg in front of the other. Turn your right foot out 90 degrees, and pivot your left foot slightly inwards so it is at about a 45 degree angle. Sink into your front knee so it makes a right angle and let your left leg stretch out behind you. Lift up your arms to shoulder height and parallel to the floor. Look across your right hand. 

To continue exploring Hatha yoga poses, check out a few more basic yoga poses or try Alo Moves‘ Hatha Bliss with Talia Sutra.

Megan Herndon
Author

Megan is a Seattle-based writer who covers health and wellness. She has worked in content marketing and journalism for a number of organizations including The Seattle Globalist, Fred Hutchinson Cancer Research Center, and The Jakarta Globe. She has a BA in journalism from the University of Washington and is currently working on her second UW degree, a Master of Communication and Digital Media. Born and raised in Hawaii and currently embracing the Pacific Northwest lifestyle, Megan loves all things active and outdoors including hiking, camping, outrigger canoe paddling, and yoga.

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