5 best Hatha Yoga Poses for Beginners 2023

5 best hatha yoga poses for beginners
5 best hatha yoga poses for beginners

5 best Hatha Yoga Poses for Beginners 2022-2023

Hatha Yoga is the oldest form of yoga in India. The great yoga gurus of India have not only given birth to this style but have also helped it to flourish. A thousand years of history have been devoted to Hatha Yoga. The knowledge acquired by yogis sitting in the caves of the Himalayas is equally valuable even today. Many consider those who do asanas of foreign, complex and expert levels Hatha yogis. Many people visit Kashi and Himachal villages to see this. But know for sure, this is not Hatha yoga. Hatha yoga is a much broader and more serious subject than this. In this sermon article, we are giving information about the 5 best Hatha Yoga Poses for Beginners 2022-23 and the method of Hatha yoga for beginners. This article can prove to be very beneficial for beginner Hatha yogis.

5 best hatha yoga poses for beginners

1. Vrikshasana / Tree Pose (Hatha Yoga)

According to yoga experts, Vrikshasana has first placed in the 5 best Hatha Yoga Poses for Beginners 2022-23. Vrikshasana is a Sanskrit word. In literal terms, it means a seat shaped like a tree. In this asana, the yogi’s body forms the position of a tree and tries to absorb the same seriousness and vastness in itself.
One of the benefits of practising the yoga pose known as Vrikshasana is that it helps provide stability, balance, and stamina to your body. At least five repetitions of this asana should be performed on each leg. Vrikshasana is the beginner-level posture of Hatha Yoga.
With regular practice of Vrikshasana, the Ankle, thighs, shin, and ribs become stronger. The groin, thighs, shoulder, and chest get a good stretch.

Method of doing tree poses:

1. Stand straight on the yoga mat in a mindful posture.
2. Bring both hands near the thighs.
3. Gently bend the right knee and place it on the left thigh.
4. During this, keep the left foot firmly on the ground.
5. Keep the left leg straight and normalize the speed of breathing.
6. While inhaling slowly, raise both hands upwards.
7. Make a posture of ‘Namaskar’ by taking both hands up.
8. Keep an eye on a distant object and maintain balance.
9. Keep the spine straight. As a result, the body will remain strong and flexible.
10. Keep taking deep breaths inward.

  1. Release the body while exhaling.
  2. Slowly bring the hands down.
  3. Now, put the right leg on the ground as well.
  4. Stand as you stand before the posture.
  5. Now repeat the same process with the left leg.

2. Virabhadrasana / Warrior Pose:

According to yoga instructors, Virabhadrasana comes excellently among the top 5 Hatha yoga poses for beginners for the years 2022–2023. Virabhadrasana is called the asana of warriors. Power Yoga begins with this asana. Virabhadrasana is considered to be a beginner-level posture.

Virabhadrasana is also called Warrior Pose in the English language. The term “seat of warriors” is also used to describe it. Practising Virabhadrasana is advised for those who want to gain strength and vigour in their bodies.

By practising Virabhadrasana, the heel, thigh, shoulder, shin, arm, back, etc. are strengthened, while with the practice of Virabhadrasana, the Ankle muscles, navel, waist, thigh, shoulder, lung, shin, throat get stretched.

Method of doing Virabhadrasana:

  1. Place a yoga mat on the floor and stand straight on it.
  2. Now come in the posture of Tadasana.
  3. Leave a gap of 3 to 3.5 feet between the two feet.
  4. Bring both hands parallel to the ground and raise them.
  5. Place the palms of both hands over the head and then join them.
  6. Turn the toes of your right leg at a 90-degree angle.
  7. Next, turn the left foot by 45 degrees. Maintain your feet in a steady position.
  8. Turn the upper torso to the right leg.
  9. The mouth should have rotated to an angle of 90 degrees.
  10. The knee should be bent in the right leg and create a 90-degree angle.
  11. Keep the right thigh straight to the floor. The left leg remains straight.
  12. Turn your head to the side and gaze upwards.
  13. Keep this position for 30-60 minutes.
  14. Then, return to the previous position.
  15. Then repeat the process by using the other leg too.

3. Setu Bandhasana / Bridge Pose


The bridge is called Setu in Sanskrit. A bridge or bridge connects the banks of an inaccessible place or river. Important in the list of Best 5 Hatha yoga poses for beginners for 2022–2023 Setu Bandhasana or Bridge asana also helps balance our mind and body. This asana also relieves and reduces tension from our bodies just like a bridge bears traffic and pressure.

In Setu Bandhasana, the heart is above the head. This increases the flow of blood towards our heads. It helps us deal with anxiety, fatigue, tension/stress, insomnia/insomnia, headache and mild depression.

Regular practice of Setu Bandhasana gives peace to the mind and normalizes blood pressure. Apart from increasing the capacity of the lungs, it also helps prevent the blockage of veins in the chest. Asthma patients are also advised to do this asana daily.

Method of doing Setu Bandhasana:

  1. Take a yoga mat and lie on it on your back.
  2. Keep your breathing rate regular.
  3. After this, keep the hands by the side.
  4. Now slowly bend your legs from the knees and bring them near the hips.
  5. Raise the hips off the floor as much as possible.
  6. Hands will remain on the ground.
  7. Hold your breath for a while.
  8. After this, exhale and come back to the ground.
  9. Straighten the legs and relax.
  10. After resting for 10-15 seconds, start again.

4. Tadasana / Mountain Pose

Tadasana / Mountain Pose

In the Top 5 Hatha Yoga Poses for Beginners for 2022–2023, the Important Tadasana is one of the poses primarily done at the beginning of a yoga session. This is the best yoga posture for stretching and preparing the body for yoga. Even though this asana is done for warm-up, there are many health benefits of doing this asana. It can also bring your abs in the right tone.

Yoga scientists believe that Tadasana is the basic asana of all asanas. In addition to working on the muscles, this asana also improves posture. This asana removes body pain and helps remove the back pain of those doing desk jobs in the office.

Method of doing Tadasana:

  1. Stand straight, and keep a small distance between both legs.
  2. Both hands should also remain slightly away from the body.
  3. Strengthen the thigh muscles. Leave the shoulders loose.
  4. Keep your back straight. Try to stand on your toes.
  5. Do not put any pressure on the lower abdomen. Look to the front.
  6. Gently apply pressure on your thighs inward.
  7. Try to rise while stretching the waist.
  8. Breathe in and stretch the shoulders, arms and chest upwards.
  9. The body’s pressure will remain on the toes of the feet.
  10. Feel the stretch in the body from head to toe.
  11. Stay in this position for a few seconds.
  12. After that, exhale and return to normal.

5. Adho Mukha Svanasana or Downward Dog Pose

The science of yoga has taught the downward-facing breathing posture of a dog or a dog. It is common for dogs to stretch in this posture to reduce fatigue in their bodies. Expert says this is one of the best asanas highlighted in the article 5 Best Hatha Yoga Poses for Beginners 2022-23 to Stretch the Body.

If the body’s position formed in the downward-facing breathing posture is reversed, it becomes Naukasana. We all know that Navasana strengthens the lower abdominal muscles in the body as well as supports the spine.

Adho Mukha Svanasana or Downward Dog Pose

People who practice this type of yoga get the same kinds of benefits. These muscles benefit from both the strengthening and stretching that it provides. A few days of practising this method can also result in a reduction of the excess fat that is stored in the stomach.

Method of doing downward breathing

  1. Put a yoga mat under your belly.
  2. After this, while inhaling, lift the body with the help of feet and hands.
  3. Now, the body will come in a table-like shape.
  4. While exhaling, slowly raise the hips upwards.
  5. Keep the elbows and knees tight.
  6. Make sure that the body turns into an inverted ‘V’ shape.
  7. The shoulders and arms should remain in a straight line during the practice of this asana.
  8. The feet will be in line with the hips, and the ankles will be on the outside.
  9. Press the hands down towards the ground.
  10. Try to lengthen the neck.
  1. Keep touching the ears and the inner part of the hands.
  2. Try to focus your eyes on the navel.
  3. Stay in this position for a few seconds.
  4. After that, keep the knees on the ground.
  5. Come back to the table position again.

Frequently Asked Questions about Hatha yoga poses:

Most frequent questions and answers

There are basically three parts to a traditional Hatha Yoga asana practise: standing, sitting, and concluding.

The yogic postures that are practised in Hatha Yoga have the ability to push you past your limitations. You can do the same thing to raise your level of consciousness that you do when you educate your body to form various poses.

Ahimsa, which translates to “nonviolence toward living beings,” is one of the core tenets of yoga. It is up to the individual practitioner to decide whether or not they will consume meat..

It is recommended that you begin with sessions that last one hour and take place two to three times a week.

The benefits of Hatha Yoga extend beyond the realm of the physical and can even be seen in the practitioner’s mental state.

The physical practise of Hatha Yoga includes stretches, twists, and forward and backward bends. It is possible for issues such as nausea, vomiting, and others to arise if your stomach is not empty or if food has not been digested



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