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15 Hatha Yoga Poses for Beginners: A Comprehensive Guide

If you’re just starting out with yoga, or if you’re looking for a more comprehensive guide to hatha yoga poses, then look no further! In this blog post, we will discuss 15 hatha yoga poses that are perfect for beginners. We’ll provide step-by-step instructions on how to perform each pose, and we’ll also include photos and videos so you can see how they’re done.

What do you need before starting your yoga practice?

First, you’ll need to find a yoga mat that’s comfortable for you. You may also want to invest in a yoga block and yoga strap, which can be helpful for beginners. Once you have your yoga mat and props, find a quiet place where you can practice without distractions.

The following yoga poses are perfect for beginners. Remember to listen to your body and only do what feels comfortable.

Hatha Yoga Poses for Beginners

What to expect from your Hatha yoga practice?

Hatha yoga is a great way to relax and de-stress. It can help improve your flexibility, strength, and stamina. You can expect to feel more calm and relaxed after your practice.

Yoga Poses to Practice as a Beginner

Yoga beginners should start with the following yoga poses:

1. Tadasana (Mountain Pose)

The mountain pose is the perfect yoga pose to begin with, as it teaches you how to stand tall and find your balance.

Tadasana (Mountain Pose)


  1. To perform this pose, stand with your feet together at 3-4 cm distance. keep your arms by your sides.

  2. Stretch your arms on the side.

  3. Interlock your fingers and keep the hand at the back of your head.

  4. Engage your core muscles and tuck your tailbone under as you slowly raise your arms overhead.

  5. Slowly lift your heel and balance yourself on your toes.

  6. Keep your shoulders down and your eyes focused on a spot in front of you.

  7. Hold this pose for a few breaths, then release and repeat.

2. Ardha Dhanurdandasana

Ardha Dhanurdandasana pose is a great way to stretch your upper body and abdominal muscles.

Ardha Dhanurdandasana


  1. To perform this pose, stand with your feet shoulder distance apart.

  2. Keep both the arms on the side.

  3. Raise right arm up. Arm should be touching the ear all the time.

  4. Inhale and while exhaling slowly start bending from your waist, towards the left side.

  5. Keep your feet firm on the ground.

  6. Hold for ten counts, slowly come up while inhaling.

  7. Repeat from the other side.

3. Kati Chakrasana (Spinal Twisting Pose)

This pose is a great way to twist your spine, back and abdominal muscles and also improve the spinal and back mobility.

Kati Chakrasana (Spinal Twisting Pose)


  1. To perform this pose, stand with your feet shoulder width distance.

  2. Raise both the arms on the side