Everyone who has mastered Hatha yoga poses would have been a beginner back then starting with easy yoga poses.
According to a study conducted by Zippia, over 300 million people around the world practice yoga.54% of people started practicing yoga to release tension.In addition, 52% do yoga to improve their physical and mental strength, and 43% to feel happier. Not only that, but 27% took up yoga to get more time for themselves, 21% to feel less lonely.
India being the land of yoga, has given us this sacred form of lifestyle. Yoga is neither a religion, nor it should be seen as belonging to any particular religion. It is our privilege to be practicing, promoting this great tradition that promotes physical wellbeing and infuses the sense of spiritual and intellectual awakening.
Welcome, yoga rookies! to the wonderful world of Hatha yoga, where stretching is calming, and flexibility is your companion! You are in that awesome age for exploring and experimenting. If you’re new to this whole yoga thing, don’t worry, you’re in for a treat. Hatha yoga is like the comfy couch of fitness routines – it’s gentle, it’s calming, and it’s all about finding your flow.
What is Hatha Yoga?
The term “hatha” is derived from the Sanskrit words “ha” meaning “sun” and “tha” meaning “moon,” symbolizing the union of opposing forces within oneself. Hatha yoga, in simple terms, refers to a type of yoga that emphasizes physical postures (asanas) and breathing techniques (pranayama) to achieve balance between the body and mind.
Hatha yoga became more widely known and practiced in the modern era, with its popularity spreading globally. Today, it is recognized as a popular style of yoga practiced worldwide, focusing on physical postures, breath control, and relaxation techniques to promote physical and mental well-being.
Hatha yoga and the beginners are friends!
Hatha yoga is a great choice for you as a beginner because it is a gentle, slow-paced form of yoga that focuses on your basic postures, breathing techniques, and relaxation. This style of yoga helps you to develop flexibility, coordination, and balance. It also promotes relaxation and reduces your stress levels. With consistent practice, Hatha yoga can help you to increase strength, improve overall health and well-being, and provide a sense of inner peace and balance. So, as a beginner, you can practice Hatha yoga to optimize your physical, mental, and emotional health and prepare yourself for advanced levels.
“If your body is flexible, great! You can do Yoga.
If your body is not flexible, WOW! You have got a strong reason to do yoga”
8 Easy beginner hatha yoga poses
Tadasana(mountain pose)
Vrikshasana(tree pose)
Trikonasana(triangle pose)
Utkatasana(chair pose)
Paschimottanasana(seated forward bend pose)
Janushirshasana(Head to knee pose)
Vakrasana(spinal twist pose)
Bhujangasana(cobra pose)
Tadasana (Mountain Pose):
1. Stand with your feet hip-width apart, toes pointing forward.
2. Foot firmly placed on the ground, body weight equally shared on all sides of the feet.
3. Engage your leg muscles and draw your kneecaps up.
4. Tailbone tucked in.
5. Roll your shoulders back and down, opening your chest, and lengthen your spine.
6. Relax your arms by your sides.
7. Take deep breaths, inhaling and exhaling through your nose.
8. Inhale, lifting your arms overhead, keeping them shoulder-width apart.
9. Bring your palms together or keep them parallel, fingers pointing upward.
10. Lengthen your spine and stretch your body, reaching towards the sky.
11. Hold the pose for 7-8 long breaths
12. To come out of the pose, exhale and lower your arms back down by your sides.
13. Release any tension in your body and take a moment to observe how you feel.
Trikonasana (Triangle pose)
1. Stand firmly on your mat with your feet about 3-4 feet apart. Feet parallel to each other, with toes pointing forward.
2. Turn your right foot out 90 degrees to the right side. Your left foot should turn slightly inwards to maintain stability.
3. Align your heels with each other.
4. Square your hips towards the front of your mat.
5. Inhale, lift your arms to the shoulder level with palms facing down. Keep your shoulders relaxed.
6. As you exhale, reach your torso to the right side over your right leg.
7. Hinge at your right hip and lower your right hand down towards your right shin, or ankle, or hold the right big toe.
(If you are not able to hold your ankle or toe you can place yoga block next to your foot and place your palm on the block for support )
8. Simultaneously, lift your left arm towards the sky, aligning it with your right arm, creating a straight line.
9. Fix the gaze to the tip of your left middle finger
10. Keep your body in one plane, avoid leaning forward or backward.
11. Maintain a straight line from your left hand to your left shoulder, ensuring your chest is open.
12. Hold the pose for 7-8 long breaths.
13. To release, inhale and lift your torso back up to a standing position.
– Bring your arms down to your sides and turn your feet to face forward.
– Repeat on the other side, turning your left foot out and performing the same movements.
Vrikshasana(tree pose)
1. stand straight with equal weight on all sides of your feet, knee caps up, tail bone in, and draw your shoulders back to lengthen your spine.
2. Lift your right foot off the floor, and shift your weight onto your left foot.
3. Find your balance, eyes gazing at one fixed point in front.
4. Bend at right knee and place the sole against the inner left thigh or calf (avoid the knee).
5. Find your balance, and bring your palms together at your heart or extend them overhead.
6. Hold the pose for 7-8 long breaths.
7. Slowly release arms and leg down and switch to the other side.
Utkatasana (Chair Pose):
1. Stand tall with feet together or hip-width apart.
2. Inhale, raise your arms overhead, palms facing each other.
3. Exhale, bend your knees, and lower your hips as if sitting in a chair.
4. Knees should not cross the toe line.
5. Keep weight in your heels, chest lifted, and thighs parallel to the floor.
6. Engage your core and lengthen your spine.
7. Hold for 7-8 long breaths.
8. Then inhale to straighten your legs and exhale to release the pose.
Paschimottanasana (Seated forward bend pose )
1. Sit on the floor with your legs extended forward.
2. Inhale, roll your shoulders back, lengthen your spine, and raise your arms overhead.
3. Exhale, bend/fold forward from your hip joints
5. Keep your spine long and avoid rounding your back.
4. Reach for your feet, hold your big toe with your index, middle, and thumb fingers.
(variation: if unable to hold big toe, can use a belt around your feet bend forward to the maximum extent and hold the belt firmly)
our back.
6. Hold the pose for 7-8 long breaths.
7. To release, inhale, and raise your arms. Exhale, release your arms down, and come back up to the sitting position.
Janu Sirsasana (Head-to-Knee Forward Bend):
1. Sit on the floor with your legs extended forward
2. Bend your right knee and bring the sole of your right foot to the inner thigh of your left leg.
3. Inhale, lengthen your spine, and stretch your arms overhead.
4. Exhale, hinge forward from your hips, reaching your hands toward your left foot.
5. Hold onto your left foot with both palms.
(if unable to hold the foot, use yoga belt around the foot holding it firmly and bending forward to the maximum extent)
6. Keep your spine long and your chest open as you fold forward.
7. Hold the pose for 7-8 long breaths
8. Then inhale to come up with arms overhead, exhale release your arms down
8. Switch sides and repeat on the other side.
Vakrasana (spinal twist pose)
1. Sit on the floor with your legs extended forward.
2. Bend your right knee and place your right foot next to your left knee.
3. Keep your left leg straight and flexed toes.
4. Place your right palm on the floor behind you for support. Fingers pointing backward.
5. Inhale, lengthen your spine. Extend your left arm up.
6. Exhale, twist your torso to the right, placing your left elbow on the outside of your right knee.
7. Turn your head to the right side and look sideways.
7. Hold the twist for 7-8 long breaths, keeping your spine long.
8. Inhale, release the twist, and switch sides.
Bhujangasana (cobra pose)
1. Lie on your stomach with your legs extended and feet on the floor.
2. Place your hands palms down, next to your chest, fingers pointing forward.
3. Inhale, press into your hands, and lift your upper body to the navel.
4. Keep your elbows bent and close to your body.
5. Roll your shoulders back away from your ears.
6. Look straight ahead or gently tilt your head back.
7. Hold the pose for 7-8 long breaths.
8. Exhale, release the pose, relax on the floor.
(Good practice tip: During the asanas to reach your feet while bending forward, if you are unable to keep your knees straight that’s completely okay but make sure that your spine is always lengthened(by rolling your shoulders back) without any hunching.)
For individuals with hyperextended knees, it’s important to take extra care to avoid overextending the knee joint during yoga practice. Here are some adjustments they can make:
1. Softening the knees: Instead of fully locking out the knees in standing poses, keep a slight micro-bend in the knees to avoid hyperextension. This helps you to engage the muscles around the knee joint for stability and support.
2. Mindful alignment: Pay attention to the alignment of the knees in standing poses and ensure they are not pushed back beyond the line of the ankles. Instead, focus on stacking the joints in a stable position.
3. Engage muscles: you should engage the quadriceps and hamstrings to provide stability to the knee joint. This can help prevent excessive hyperextension.
4. Mind-body connection: Be aware of the knee joint and how it feels in different poses. Avoid pushing into positions that cause discomfort or strain on the knees.
By adding these adjustments and practicing mindfully, if you have hyperextended knees can continue to enjoy the benefits of yoga while minimizing the risk of strain or injury to the knee joints.
Conclusion
Hatha yoga typically involves gentle, slow-paced movements and emphasizes proper alignment, making it accessible for you without overwhelming. Overall, starting a fitness journey with Hatha yoga can provide you with a safe and supportive environment to cultivate strength, flexibility, mindfulness, and overall wellness. As a beginner in hatha yoga practice it’s essential to listen to your body, take breaks when needed, and consult with a healthcare professional if you have any underlying health concerns.
Join our classes at Yoga Soorya for studio experience.
Inhale peace, exhale stress…
This project was done during the course at Skillup academy