Simple Hatha Yoga Poses and How to Perform Them?



Yoga, especially hatha yoga, is reaching a high level of popularity. It has become a part of morning ritual in recent years. Everyone is practicing it to get peace of mind.


Generally, hatha yoga helps humans to control their body and mind in a much better way. This barefoot yoga on a yoga rug maintains the connection with the earth and brings you happiness and joy.


Hatha yoga is a special branch of yoga that keeps you relaxed and prepares you spiritually. The word Hatha consists of two words.


"Ha" means sun

"Tha" means moon





So this type of yoga desires to combine solar and lunar energies to help you attain inner peace and satisfaction. The regular practice of hatha yoga requires the consumption of healthy, nutritious food to enhance overall wellbeing.


To help the experienced yoga practitioners and beginners, we have devised a guide on the common hatha yoga poses. Consider it and start your practice.


Practice these hatha yoga poses regularly and ensure your healthier life.



1. Tadasana | Mountain Pose


The mountain pose or any other standing poses helps you to improve your posture. It maintains good alignments and keeps you active or energetic.


It perfectly straightens your spine and prevents back pain. A correctly performed mountain pose improves the lung capacity and keeps you refreshed.


When practicing this pose, you must be an empty stomach.


How to do mountain pose?

  • Stand still with the balls of your feet on your yoga rug. Let your feet get closer to each other.

  • Firm your tailbone and thigh muscles and imagine the energy from inner thighs transfers to the rest of your body.

  • Move your shoulder blades in the back and place your arms by your sides. Close your fingers in a prayer position.

  • Straighten your head with the chin parallel to the floor. Maintain the smooth breathing and practice mountain pose for 30 sec to 1 min.




2. Virkshasana | Tress Pose


As the name indicates, the tree pose is similar to the tree, calm and quiet. The tree pose aims to stretch the thigh, arms, and legs muscles. It opens up the hips and provides peace of mind. It also tones the abs and strengthens the vestibular nervous system.


The improvement in concentration due to the tree pose makes you feel much confident.

A quick tip: Keep your eyes open while practicing the tree pose. However, if you are experienced enough, then you can close the eyes.


How to do tree pose?

  • Stand on the yoga rug with your feet closer like the mountain pose. Inhale and transfer the entire body weight on your left foot.

  • Lift the sole of your right foot off the floor onto the left thigh. To hold both the hips' squared position, equally press your right foot and the left thigh.

  • Bring your hands up in the Namaste position.

  • Breathe deeply and maintain the balance of your body with full concentration.




3. Uttanasana | Standing Forward Bend


Standing forward pose is an intense forward stretch pose that relaxes the body and mind. Although it looks complicated, with patience, you can easily master this pose.


Uttanasana stretches the calves and hamstrings to provide strength to the knees and thighs. This pose can overcome your headache and give you relief from asthma or sinusitis.


Additionally, it also reduces your menstrual issues.


How to do standing forward pose?

  • Hold the mountain pose, inhale and put your hands on the hips.

  • Now exhale and bend your body in the forward direction. Stretch maximally and put your efforts to touch the fingertips to the yoga rug.

  • Feel as your chest touches the thighs and torso lengthens. Remain in the pose for 1 minute and slowly raise your body to return from the pose.

A quick tip: Are you a beginner? If yes, then you can slightly bend your knees to lengthen your spine.





4. Balasana | Child Pose


As the name indicates, this pose is similar to the child in his/her fetal position. Child pose is a relaxing pose that is followed by tough poses.


It perfectly stretches different body parts and prepares you for further asana. For beginners, the instructor offers to take rest through this easy pose.


Listen to your body and determine when you need child pose of the hatha yoga for you.





A word of caution: Child pose is strictly contraindicated if you have a knee injury.

How to do the child pose?

  • Inhale and slow down your thinking process. Bring your knees to a certain distance, allowing the big toes to touch the ground.

  • Further, let your abdomen to rest between the thighs.

  • Spread your hands and knees on the eco yoga mat while comfortably putting your forehead on the mat. Resting of the forehead triggers the vagus nerve, which calms the mind and improves digestion.

  • You can place your arms in different ways. Like putting the palms on the eco yoga mat, stretch your arms, or tuck your arms behind thighs and let them touch your toes.

  • Connect your breathing with the moves and hold your posture for almost 60 seconds.






5. Setu Bandhuasana | Bridge Pose


Bridge pose builds the strength to the core muscles and lower body. The asanas lengthen the spine, improves the association between body and mind, and improves your digestion.


Make sure that your bowl is clean when you practice bridge asana. However, if you practice your exercises in the evening, eat your meal at least 4 hours before practicing.


How to do a bridge pose?

  • Lay down on the yoga eco yoga mat, place your hips apart and keep your feet flat.

  • Bring your arms close to your sides and bend the elbow at a right angle. Inhale, let your shoulders and head touch the eco yoga mat, and raise your hips ups.

  • Press the soles of your feet and firm your inner thighs. Hold the asana for 15 breaths, and when you are out of breath, return to the starting position.


Final Thoughts


Whenever you practice yoga poses, keep in mind that it's only yoga. You don't need to be a perfectionist, instead keep progressing and do whatever brings you comfort.


Above all, practice hatha yoga poses to reunite the connection between your body and mind.


Cheers, and give your best!





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