Hatha yoga for beginners – basic exercises, asanas

How to do hatha yoga at home, what are the poses and what set of exercises is suitable for beginners – first of all.

Hatha yoga combines the main areas of yoga: postures are taken from Ashtaga yoga, Vinyasa and Iyengar yoga. To be more precise, all modern styles of yoga appeared thanks to hatha yoga – it can be called classical.

The word “hatha” in Sanskrit means “strong”, which means that the practice program mainly consists of a set of strength exercises.

Of course, it’s a mistake to think hatha yoga is just a bodybuilding class. The practice is aimed at the gentle and gradual development of a person’s physical and psychological characteristics. Hatha yoga is suitable for beginners. In addition to asanas, hatha yoga uses breathing and meditative practices, on which the practice of classical yoga is also based.

Hatha yoga originated in northern India over 5,000 years ago. It was taught as a system of practices to prepare the body for seated deep meditation.

In the 15th century, the Indian sage Swatmarama compiled the Hatha Pradipika yoga manual. The sacred text has survived to this day. The manual describes in detail what each hatha yoga asana looks like, how to practice pranayamas (breathing exercises) and cleanse shatkriyas. In “Hatha Yoga Pradipika” the main goal of classical yoga is indicated – to awaken the vital energy in oneself.

For greater safety, we recommend that you purchase a special yoga mat. There are a variety of models on the market for comfortable practice. It is better to choose a thick mat made of durable material. You may need additional equipment such as pulleys, straps or bolsters. During practice, position yourself in a comfortable place where you can repeat hatha yoga poses and stretch to your full height.

Doing hatha yoga at home is above all practical, because you can take a break at any time. Decide when and how many times a week you will do hatha yoga. Regularity will help you log in for long sessions. Ask them not to bother you during practice hours, or rather to turn off your phone completely.

For hatha yoga to be productive, you need to set a goal. Recovering from an injury, losing weight, coping with stress or improving flexibility – set a realistic goal and work towards it every day.

Listen to your body. If you have pain, even slight, pay attention to it and stop the practice for a while. How to do Hatha yoga exercises correctly? Start the lesson slowly – first do a warm-up, then only go into complex asanas.

We find out what basic exercises and asanas can be done in the first hatha yoga lesson.

Stand on the yoga mat with your feet together, arms straight, and palms facing forward. As you inhale, raise your arms above your head and place your palms together. Breathe calmly and keep your back straight. Hold the pose for 60 seconds and return to the starting position.

What is useful asana of hatha yoga: during tadasana you work with all the muscles of the body. The pose improves posture and reduces back pain. In addition, yogis advise doing asanas to strengthen the hips, ankles and abdominal muscles.

Take the starting position, as in tadasana. Next, spread your legs hip-width apart and lift your left leg. Place your left foot inside your right thigh. Hold the hatha yoga lesson pose for 30 to 60 seconds. Concentrate and keep your balance as much as possible.

What is useful for a pose from hatha yoga: vrikshasana perfectly stretches the hips and shoulders and tones the abdominal muscles.

Stand on the mat with your back straight and place your hands on your hips. Take a deep breath and stretch your arms towards the ceiling. As you exhale, bend towards your hips and place your palms on the floor at the sides of each foot. Try to slowly pull your chest towards your legs. At the point of maximum tension, linger for 15 to 20 seconds and return to the starting position.

Benefits of hatha yoga exercise: This hatha yoga pose stretches the hamstrings and calves, strengthens the hips and knees.

Stand on the mat with your back straight, then, as you exhale, place your palms on the floor. Lift your knees off the mat and stretch your legs backward without lifting your feet off the ground. Gently push your pelvis backwards. Hold the pose for 20 to 30 seconds.

Benefits of the Hatha Yoga Pose: The downward-facing dog asana is a great way to improve your posture and stretch your arms, calves, and hamstrings.

Lie on your back, bend your knees and place your hands on the floor. As you exhale, lift your pelvis, lower back, and chest. Keep your neck and head off the ground. Then, clasp your hands behind your back. Hold the pose for 30 to 60 seconds.

Benefits of a hatha yoga exercise: Regular repetition of this exercise in hatha yoga classes helps align the chest and shoulders.

Lie on your stomach and bend your elbows. Straighten your legs and spread them hip-width apart. As you exhale, start stretching your whole body. Keep your arms parallel to the floor. Lift your legs off the mat. The pose is a bit reminiscent of the gym complex boat pose. Hold the asana for 30-60 seconds.
Benefits of hatha yoga pose: This pose is suitable for beginners and for practice at home. With its help, you can strengthen the spine, legs, hips and abs.