Top 5 Hatha yoga asanas for beginners

There are so many different yoga poses and some of the ones I’ve listed below are perfect for beginners. When practiced regularly these poses will lead you to explore more advanced yoga positions.

Fish pose (Matsyasana)

Benefits: This pose strengths muscles and improves posture.

How to do it: Lie on your back and bend your knees while resting your feet on the floor. Inhale while lifting your pelvis slightly off the floor and slide your hands, palms down, below your bottom. Hold for 15 to 30 seconds.

Seated Forward Bend (Paschimottanasana)

Benefits: This pose helps with many issues which includes relieving the symptoms of menopause and menstrual discomfort.

How to do it: For this pose you’ll be sitting on the floor with legs extended out. Focus on leaning towards your toes instead of towards your knees. Stay in the pose 1 to 3 minutes.

Triangle Pose (Trikonasana)

Benefits: This pose stimulates function of abdominal organs along with reducing stress.

How to do it: Stand with legs apart and extend your arms. When you have your arm extended to the right, drop your right arm so your right hand reaches the front of your right foot. Breath and hold for 5 to 6 breaths.

Chair pose (Utkatasana)

Benefits: This one stimulates the heart, diaphragm, and abdominal organs.

How to do it: This pose is basically a squat, keeping balance, deep breathing and holding. Hold for 30 seconds to a minute.

Child’s pose (Balasana)

Benefits: The child’s pose reduces stress and fatigue.

How to do it: For the position you get onto your hands and knees and then relax your arms and let your forehead rest on the floor. Hold 3 minutes.