Hatha Yoga Poses for Beginners

Just started your yoga practice and can’t tell your Down Dog from your Mountain pose? Here are 15 Hatha yoga poses that are great to practice and get to know as a beginner. As a new yogi, take your time learning each pose, listen to your body, and enjoy your yoga journey!

What is Hatha Yoga?

The term Hatha Yoga often gets confused. “Hatha” is the overall umbrella term for yoga that includes multiple types of yoga such as Vinyasa, Ashtanga, and so on and refers to the combination of integrating the breath and physical asanas with one another. But in the western culture, Hatha Yoga is often referred to as a specific type of yoga that incorporates traditional yoga poses at a slower pace than other practices like Vinyasa and Power Yoga. In Hatha Yoga, poses are held for around 5 or more breaths and focus on finding the breath while staying in a posture.

What is the Difference Between Hatha Yoga and Vinyasa Yoga?

The main difference between Hatha Yoga and Vinyasa Yoga is the pace. In Vinyasa Yoga, poses can be held for as little as 1-2 breaths, making it a sweaty, fast paced practice. In Hatha Yoga, poses are held for at least 5 breaths and you are really given the time to settle into the posture and bring your awareness to your breath. 

If you’re wondering which type of yoga is best for you, the answer really depends on what you are looking for in a practice and your level of expertise. I always highly recommend starting out with a slower paced practice like Hatha Yoga if you are completely new to yoga so you can really dive deep into the postures and find the version of the pose that works for you.

We also created a video that covers all the poses on this list PLUS 18 other yoga poses with modifications that is perfect for beginners! You can check that out below:

15 Hatha Yoga Poses for Beginners

Below you’ll find 15 popular Hatha yoga poses you will most likely find yourself practicing if you go to a Hatha class. When practicing each pose, make sure to take you time getting into and out of each one, and utilize any props that best suit your needs. Hold each pose for around 5 breaths.

Child’s Pose

This pose is a great place to begin your practice and also a wonderful place to rest when you need a moment to breathe and center. Child’s Pose opens up your body and allows you the space to slow down and connect to your breath. 

1. Start seated at the center of your mat with sitting on your heels with your knees together.
2. Open your knees apart as wide the width of your mat.
3. Bring your big toes to touch behind you and keep your heels apart. Walk your hands forward until your forehead and arms rest on your mat. Relax your head, hands, and elbows on the mat.
4. Soften your shoulders away from your ears and bend your elbows. Keep your shoulders and neck relaxed.
5. Sink your hips down toward your heels and feel your side body long.
6. Close your eyes and slow down your breath.

Cat/Cow

Cat/Cow are two movements linked with your inhale and your exhale. This movement is typically done at the beginning of practice and helps to warm up your spine.

1. Begin in a tabletop position on your hands and knees at the center of your mat.
2. Check that your hands are under your shoulders and your knees are under your hips.
3. Spread your fingers wide on the mat and keep your knees hips width distance apart.
4. On your inhale, arch your back and look up, lifting your chin away from your chest.
5. As you exhale, draw your belly in and look toward your belly button.
6. Repeat for 5 inhales and exhales.
7. Keep your arms straight as you breathe and move.

Modification: If you’re wrists are bothering you while doing this, roll up your mat under your hands to create an angle and take pressure off of them.

Standing Forward Fold

A great pose for opening up your hamstrings and lengthening your spine, Standing Forward Fold can be practiced by grabbing the big toes for a deeper stretch. For a more restorative version, you can bend your knees and reach for opposite elbows.

1. Stand at the top of your mat. Make sure that your feet are hips width distance with your toes pointing forward.
2. Draw your belly in and forward at your hips. Bend your knees if you need to as you fold forward.
3. With your middle and index fingers grab onto your big toes and create a tight grip.
4. As you inhale, lengthen your spine and look forward, creating a flat back.
5. As you exhale, fold forward and bring your stomach toward your thighs.
6. Bend your elbows to the side of the room and use your arm strength to pull your belly closer to your thighs.
7. Bend your knees if you need, otherwise, begin to straighten your legs. Fire up your legs by rolling your weight forward to the balls of your feet and engaging your thigh muscles.
8. Gently pull on your big toes, lengthen your spine, keep your legs strong, and stay for 5 breaths.

Modification: If you feel tension in your hamstrings, use yoga blocks under your hands for support or make a deeper bend in your knees.

Mountain Pose

A tall and energetic posture, Mountain Pose is a great foundation for all standing yoga poses. You learn to root down, as well as find space and openness in your body. 

1. Stand at the top of your mat with your feet apart hips width distance and your toes pointing forward.
2. Root your big toes and heels down to the ground.
3. Engage your thigh muscles by lifting your kneecaps up and hugging your muscles to the bone.
4. Roll your shoulders up, back, and down and keep your chest open and lifted.
5. Relax your shoulders away from your ears.
6. Relax your arms alongside your body and have your palms facing forward.
7. Tuck your chin down slightly to your chest to keep the back of your neck long.
8. Find a soft gaze and take 5 deep breaths.

Modification: To help you find the muscular engagement in your legs, place a yoga block between you upper thighs and squeeze.