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

Hatha yoga is

Historical excursion

Hatha yoga for beginners: basic principles

From the point of view of Hatha Yoga, man 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 yoga practice is called posture.
  • Pranayama. These are breathing exercises.
  • Meditation.

Hatha yoga practices exercises that have a complex effect on the body. Being engaged in this practice, you can slow down the aging process, increase the elasticity of muscles and joints, bring muscles into shape (and, if necessary, work out well for them), lose weight and just relax the entire body.

The essence of the lessons

Before starting a class, a beginner should realize that Hatha Yoga is not just a set of physical exercises, but a way to change one’s life for the better. In yoga, body and spirit are closely related. By acting correctly on the physical aspect of a person, it is possible to achieve changes in internal processes, to redesign the psyche. The physical shell reflects the inner world of a person, therefore, eliminating physical problems, you can get rid of the etheric problems and work out your chakra system.

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

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

On the body of each person there are marmas - especially sensitive areas that are responsible for the circulation of energy. If they are damaged, circulatory disturbances begin, causing illnesses, sometimes very serious ones. The main marmas of a person are: the top of the head, jaws, eyes, back of the head, neck, back, shoulders, forearms, hands, chest, solar plexus, abdomen, thighs, knees, legs and feet. In the process of practicing hatha yoga, it is necessary to concentrate your attention precisely on these areas. If pains occur in the marmas, they should be relaxed. It is important to monitor proper breathing. Often it is thanks to breathing that you can rid yourself of unpleasant sensations.

Hatha Yoga: Exercise

The complex for beginners eliminates serious stress on the muscles, joints and ligaments. Each asana implies a delay in one pose for a certain time (30 seconds on average). So, we will consider an approximate complex of asanas, which may include hatha yoga for beginners at home. The exercises are simple, but when done correctly, they are very effective.

Pose of the mountain, or tadasana

This is the basis of all standing postures. It helps develop resilience and calm. It is very easy to perform: become straight, closing your feet and stretching your arms along your body. The body should be completely straight, but relaxed. Now you need to feel every cell of your body and imagine that the feet are holding on to the ground like the roots of a powerful tree. Breathing should be completely free.


It is also a simple posture that follows from the previous one. On the exhale, you need to raise your arms above your head and put your palms together. Then it is worth pulling up and try to feel how the spine stretches. Watch while you need to forward or up. Linger in the extended position for a few seconds, you can go down. 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 difficult. But it is not so. Gradually move on to more complex asanas. Trikonasana is considered the main posture, which has a tonic effect on the muscles of the legs. It helps to increase the level of control over the body.

First you need to become, legs spread about a meter wide. Then the arms are stretched to the sides and turned with palms toward the floor. Now you need to turn both feet to the right: right by 90, and left by 45 degrees. It remains only to take a deep breath and, with an exhalation, bend 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 the rise of the foot. The left hand at the same time stretches upward, expanding the chest. Look to focus on the left palm. Having stood in this position for 20-30 seconds, you need to repeat the asana on the other side.

Parsvonacanas - horizon

This position strengthens the muscles of the legs and gives them flexibility. Starting position: standing, feet wide, approximately equal to the length of the legs, arms stretched to the side. Now you need to turn the foot to the right: one at 90, and the second about 60 degrees. Then the left leg remains flat, while the right leg bends 90 degrees in the knee. 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 body, touching the ear with the shoulder. The look should be directed upwards, as if over a shoulder. The same action is done on the left side. Runtime 30-60 seconds.

Virabhadrasana - Warrior

This asana strengthens the muscles of the lower back and legs, as well as tones the abdominal organs and restores the mobility of the knees. From a theoretical point of view, asana is quite simple: you need to stand on one leg and pull the other back so that it creates one line with the body parallel to the floor. Hands should continue this line. In this position, you need to stand for as long as it will, trying to maintain inner peace.

Virasana - hero (sitting between the heels)

This is a sitting posture that perfectly relaxes and stretches the back. It is executed as follows. First you need to sit on your knees and heels. From this position, the heels are separated to the sides so that the buttocks and the rises of the legs touch the floor. Then, with the help of the arms, the calf muscles should be moved to the sides so that there is no excessive pressure 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 with legs crossed

This position allows you to relax and unwind. Sometimes it is used for meditation. For this asana, use a special stand or simply folded blanket, on the edge of which you want to sit. When you sit down, you need to stretch your legs in front of you, bend them at the 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 close) and relaxed so that their outer side lies gently on the floor. The back is flat, hands are placed on the hips, palms up or on the knees, palms down. In this position, you can sit as much as you need to relax. Periodically it is necessary to change the legs in some places.

Savasana - dead body

Despite the not quite pleasant name, this posture allows you to calm down and relax. Performed asana supine. The body and legs should be stretched and arms relaxed. They lie along the torso. With a deep breath, you need to strain the muscles of the whole body. Without relaxing, you should do several breathing cycles, and then relax. In this stage of the exercise, you can spread your legs and arms slightly.


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

If you are not confident in your health, before you start practicing yoga, you should consult with your doctor. Yoga is contraindicated for people with blood disorders, head injuries, spinal injuries, infectious diseases, mental disorders and malignant neoplasms.

If you feel discomfort or even pain while doing the exercises, you should 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. Difficult asana can be postponed for a while, replacing it with a simple one. And if you can't reach the floor with your hand, use the props. At first, you should not linger in each pose for too long. The time for doing asanas should be increased gradually. To effect was full, you should pay equal attention to both sides of the body. And so that the result completely surpasses all your expectations, you should take a comprehensive approach to hatha yoga - you should pay attention not only to exercises, but also to healthy eating, as well as mind control. A little later, you can go to meditation.

Here she is - hatha yoga for beginners. Professional lessons will help you learn asanas faster, but if you wish, you can do it at home.