Hatha Yoga is a popular trend in classical yoga. It is on its basis that most of the modern directions of yoga have appeared and developed. In itself, the word "hatha" consists of two Sanskrit roots: "ha" - translated as "the sun" and symbolizes the masculine principle and "tha" - is translated as "the moon" and symbolizes, respectively, the feminine principle. Thus, this direction of yoga is aimed at harmonious unification of two principles and disclosure in each person of its potential. According to another interpretation, "hatha" is translated as "full of strength." Anyway, hatha yoga is an interesting and very useful practice. Today we will get to know her better. Let's find out how effective and effective hatha yoga is in the home.

Hatha Yoga is

Historical digression

Hatha Yoga for Beginners: Basic Principles

From the point of view of hatha yoga, a person is an energy system consisting of 13 channels, through which 10 types of energy circulate. Thus, the main task of each person engaged in this practice is to learn how to properly manage these channels and types of energy.

This is what hatha yoga consists of:

  • Asanas. So in yogic practice, postures are called.
  • Pranayama. These are breathing exercises.
  • Meditation.

Hatha Yoga practices exercises that have a complex effect on the body. In this practice, you can slow down the aging process, increase the elasticity of muscles and joints, bring muscles into tone (and if necessary, work them well), lose weight and just relax the whole body.

The essence of the lessons

Before starting, the beginner should realize that hatha yoga is not just a complex of physical exercises, but a way to change one's life for the better. In yoga, the body and spirit are closely related. Correctly acting on the physical aspect of a person, you can achieve changes in internal processes, redesign the psyche. The physical shell reflects the inner world of man, therefore, eliminating physical problems, you can get rid of ethereal problems and work out your chakral system.

The Hatha Yoga system consists of static and dynamic asanas, which contribute to the development of flexibility of ligaments and joints. In addition, asanas massage the organs and stimulate the hormonal glands. This practice is effective for both beginning yogis and experienced ones. This is a universal method for cleaning the mind and body. Hatha yoga is more than gymnastics, because it not only improves health and appearance, but also improves the psyche.

It is important to note that the pranayama is only for those who have already mastered all the asanas. And you can begin meditation only by mastering pranayama.

On the body of each person there are marmas - particularly sensitive areas that are responsible for the circulation of energy. If they are damaged, circulation disorders start, which lead to illnesses, sometimes even very severe. The main marma of a person are: the crown, jaws, eyes, back of the neck, neck, back, shoulders, forearms, brushes, chest, solar plexus, abdomen, hips, knees, lower legs and feet. In the process of hatha yoga classes, it is necessary to concentrate their attention precisely on these sites. If there are painful sensations in marmas, they need to try to relax. It is important to monitor proper breathing. Often it is through breathing that you can rid yourself of unpleasant sensations.

Hatha Yoga: Exercises

Complex for beginners excludes serious loads on muscles, joints and ligaments. Each asana assumes a delay in one pose for a certain time (an average of 30 seconds). So, consider an approximate set of asanas, which can include hatha yoga for beginners at home. Exercises are uncomplicated, but if done correctly, they are very effective.

Pose of the mountain, or tadasana

This is the basis of all standing poses. It helps to develop stability and tranquility. Performed very simply: stand smoothly, having closed feet and stretching hands along a trunk. The body must be completely straight, but relaxed. Now you need to feel every cell of your body and imagine that the feet hold onto the ground like the roots of a powerful tree. Breathing must be absolutely free.


This is also a simple pose, which follows from the previous one. On exhalation you need to raise your arms above your head and put your hands together. Then it is worth to be pulled up and try to feel how the spine is stretched. To look at it it is necessary forward or upwards. Retained in the extended position for a few seconds, you can descend. You need to do the exercise three times.

Trikonasana - elongated triangle

From the two previous exercises, it may seem that hatha yoga for beginners is not at all complicated. But it is not so. Gradually move on to more complex asanas. Trikonasana is considered the main posture, which has a toning effect on the muscles of the legs. It helps to increase the level of control over the body.

To begin with, you need to become, placing your feet about a meter wide. Then hands stretch out to the sides and turn their hands to the floor. Now you need to turn both stops to the right: the right one to 90, and the left one to 45 degrees. It remains only to take a deep breath and with an exhalation bends to the right so that the right palm is on the floor near the outer edge of the foot. If you can not reach the floor, you can stop your hand on lifting the foot. The left arm extends upwards, expanding the thorax. The view needs to be focused on the left hand. After standing in this position for 20-30 seconds, you need to repeat the asana to the other side.

Parsvakonasana - the horizon

This pose strengthens the muscles of the legs and gives them flexibility. Starting position: standing, feet at a width approximately equal to the length of the leg, arms extended to the side. Now you need to turn the stops to the right: one for 90, and the other for approximately 60 degrees. Then the left leg remains flat, and the right leg bends in the knee 90 degrees. In this case, the right palm is placed to the right of the foot. The chest turns to the left, and the left hand stretches along the trunk, touching the ear with the shoulder. The view should be directed upwards, as if over the shoulder. The same action is done on the left side. The lead time is 30-60 seconds.

Virabhadrasana is a warrior

This asana strengthens the muscles of the waist and legs, and also tones the organs of the abdominal cavity and restores the mobility of the knees. From the theoretical point of view, the asana is quite simple: you have to stand on one leg and pull the other back so that it creates with the body one line parallel to the floor. Continue this line should the hands. In this situation, you need to stand as long as it will, trying to maintain inner peace.

Virasana is a hero (sitting between the heels)

This is a sedentary pose that perfectly relaxes and stretches the back. It is performed as follows. First you need to sit on your knees and heels. From this position, the heels are bred to the sides in such a way that the buttocks and the lifts of the feet touch the floor. Then, with the help of the hands, the gastrocnemius muscles should be spread apart so that excessive pressure is not created in the knee joint. It remains only to straighten your back, put your hands on your knees and relax. In this position, you need to sit as long as possible.

Sukhasana - sitting cross-legged

This position allows you to relax and relax. Sometimes it is used for meditation. For this asana, use a special stand or simply folded blanket, on the edge of which you need to sit down. Sev, you need to stretch your legs in front of you, bend them in your knees and put them in such a way that the left foot is under the right knee, and vice versa. The feet should be brought closer to the pelvis (not flush) and relaxed so that their outer side gently lay on the floor. The back is flat, hands are located on the hips with the palms up or on the knees, palms down. In this position, you can sit as much as you need to relax. Periodically it is worth changing legs in places.

Shavasana is a corpse

Despite the not very pleasant name, this position allows you to calm down and relax. The asana is lying on the back. The body and legs should be stretched, and the arms should be relaxed. They lie along the trunk. With a deep breath, you need to strain the muscles of the whole body. Without relaxing, several breathing cycles should be performed, and then relax. In this stage of the exercise, you can slightly dilute the legs and arms.


When this complex will bring you calmness and satisfaction, and its asanas will be performed with ease, you can move to more complex poses. It is recommended to study yoga without haste, but with enthusiasm.

In case you are not sure about your health, you should consult a doctor before you start yoga. Yoga is contraindicated in people with blood diseases, craniocerebral trauma, spinal injuries, infectious diseases, mental disorders and malignant neoplasms.

If, when doing exercises, you feel discomfort or even pain, do not think that hatha yoga does not suit you. Asanas affect different parts of the body, so their severity depends on the physiological characteristics of each person. Complex asana can be postponed for a while, replacing it with a simple one. And if you can not reach out to the floor, use support. At first, you should not stay in each pose for too long. Time for asanas should be increased gradually. In order for the effect to be complete, it is worth paying equal attention to both sides of the body. And to ensure that the result has completely exceeded all your expectations, hatha yoga should be approached in a complex way - paying attention not only to exercises, but also to healthy nutrition, as well as consciousness control. And a little later you can go to meditation.

That's what she is - hatha yoga for beginners. The lessons of professionals will help you to master asanas faster, but if you want it you can do it at home.