10 Best Hatha Yoga Asanas for Intermediated and Beginner Practitioners


Everyone has heard these innumerable times that daily Yoga or exercises are fantastic for one’s mind, soul, and body. Low strength, anxiety, and weakness avert you from embracing your full potential. Hence, regular working out has proven to hold various fitness advantages, both intellectually and physically.

So, when the discussion arrives at exercise, it is widely known that ‘Hatha Yoga’ is among the best form which works on one’s strength and flexibility. In this context, you’ll learn about various Hatha Yogas and their health significance in human life.

List of Ten Best Hatha Yogas

Hatha Yoga is an eminent physical yoga branch, also termed Yoga of poses or postures. These asanas utilize breathing methods and physical postures for building a healthy mind and body. This thereby helps you in attaining serenity and peace.

Thus, here you’ll find some easy Hatha Yoga postures with steps for beginners which have fantastic well-being benefits. You can even learn these Asanas from 300 Hour Yoga teacher training in Rishikesh.

  1. Trikonasana/ Triangle Pose


Step 1: Stand with your feet wide apart, about three to four feet.

2: Shift the right heel towards the outer side such that the toes point towards inwards.

3: Next, take the left foot out at about 90°. Organize the left heel along with your right foot’s arch. Keep both your legs straight and ground via the feet.

4: Now lift your arms in a T-shape at your shoulder height.

5: Try reaching out forward using your front arm. Then when you cannot reach any further, you’ve to hinge on your fore hip.

6: Now, carry your forearm down towards the ground, foam block, or shin. Also, raise your back arm above the sky, thereby spreading the fingers.

7: Look upwards to your raised hand or downwards towards the floor.


  • Challenging pose for individuals with tight muscles
  • Promotes balances
  • Helps in stretching inner thighs and hamstrings
  • Develops a body expansion feeling


  1. Tadasana/ Mountain Pose

Mountain Pose

Step 1: Stand straight on the yoga mat and take your feet closer to each other. Place your arm sideways.

2: Now, you’ve to distribute your weight equally across the feet balls.

3: Push the tailbone inwards and inhale.

4: Now lift your arms above your head, thereby joining them as in prayer posture. Maintain your breathing smooth and relaxed.

5: Look forwards towards a point And hold on to the pose for around 60 seconds.


  • This asana utilizes all of your body muscles
  • Aids in enhancing your Posture
  • Helps you get rid of backache
  • Strengthens your hips, ankles, thighs, and abdominal muscles.


  1. Salabhasana/ Locust Posture

Locust Posture

Step 1: Lie down uniform on the stomach while keeping your arms along your sides along with elbows bent.

2: Now, keep your legs straight and maintain your hip width aside.

3: Do exhalation, thereby uplifting your chest, arms, and body off the ground.

4: Maintain both your arms equidistant from the ground beside the body.

Step 5: Now lift your legs above the floor or yoga mat.

Step 6: Look towards the front side and stay in the same position for about 30 to 60 seconds


  • Grants flexibility to all body parts
  • Strengthens your body muscles, legs, spine, and hips


  1. Adho Mukha Svanasana/ Downward Looking Dog Position

Downward Dog

Step 1: Begin with the tabletop posture. Put your wrists above the shoulders plus knees along with the hips.

2: Now exhale and wind your toes towards the inner side. Elevate the knees on your yoga mat or floor, thereby stretching your legs beyond.

3: Uplift your posterior upwards in the direction of the ceiling.

4: Move your body to head over heels, thereby parallelizing your head along with the arms. But keep in mind not to allow it to hang.

Step 5: Maintain your eyes towards the navel and keep this position for 20 to 30 seconds.


  • The very effective pose rekindles and energizes you
  • Offers prolonged stretching to hamstrings, hands, and calves
  • Strengthens the shoulders and legs


  1. Savasana/ Corpse Posture


Step 1: You’ve to lie down with your face up and bring the legs toward the boundary of the mat, similar to a starfish.

2: Spread your feet out towards the edges.

3: Position your arms along your sides with your palms towards the ceiling.

4: Now shut your eyes, thereby relax.


  • Very easy to perform
  • Every yoga school in Rishikesh comprises Savasana that relaxes your entire body.
  • Offer you some space for absorbing the practice benefits.


  1. Vrikhasana/ Tree Pose

Tree Pose

Step 1: Begin with the mountain pose, i.e., Tadasana with hip feet-distance Away from each other.

2: Place your feet rigidly on the mat and raise your left leg way.

3: Now, put your left foot upon the right inner thigh’s edge. Then align your left and right posterior.

4: Hold this position and take in some long breaths, thereby balancing your body.

5: Next, fold the palms in the Namashkar pose before your heart and look forwards. Maintain this Posture for half or one minute.


  • Stretches your groins, shoulders, and thighs
  • Tones your abdominal muscles
  • Beneficial for sciatica


  1. Setu Bandhasana/ Bridge Pose


Step 1: Lie down on a level surface with your knees bent and arms resting on the ground or mat.

2: Place your heels closer to the posterior, then rigidly Push the feed to the floor.

3: Breath Out and raise your chest, lower back, and posterior up.

4: Rotate the shoulder blade or Scapula apart from the ears. Loosen up your head and neck on the ground.

5: Unite your Hands beneath the back and stay in the same position for half or one minute.


  • Regular practicing opens your shoulders, chest, and heart
  • Gently massages your thighs, spine, back, and neck


  1. Uttanasana/ Standing Forward Bending Position


Step 1: Stand on the floor or yoga mat along with Your hands on your hips and a straight spine.

2: Take a deep, long breath and extend your arms towards the ceiling.

3: Now exhale and bend down at your hips. Take your arms closer towards the ground after each foot. You can even relax your hands on the ankles back.

4: Relax your forehead, nose,  and chest on your thigh. Maintain this Posture for 15 to 20 seconds.


  • This Posture stretches your calves and hamstrings
  • Strengthens the knees and thighs
  • Minimizes anxiety and headaches
  • Therapeutic for High BP, asthma, and sinusitis.


  1. Utkatasana/ Chair Pose


Step 1: Begin with the Mountain Posture or Tadasana.

2: While you breathe in, uplift the arms, open out your fingers, thereby reaching up via your fingertips.

3: When you exhale, sit down and back like you’re sitting on the chair.

4: Now, transfer your weight into your heels, thereby elongating up via your spine.

5: When you begin inhaling, Raise and stretch out your arms. While you breathe out, sit and relax deep down in the position.


  • It is a heating standing posture that strengthens your shoulders, upper back, and legs.
  • Helps you to practice patience while the thigh Works harder.


  1. Baddha Konasana/ Bound Ankle Posture

Baddha Konasana

Step 1: Sit down on the surface or yoga mat, bend your knees, thereby broadening them along the sides, same as a book.

2: Connect the feet soles and sit straight.

3: Position your fingertips above the yoga mat just behind you.

4: Stretch out via the spine or hold back onto the ankles, thereby bending forwards at your hips. In case you feel rigid, sit along the blanket edges to aid your front fold.


  • Offer good stretching to the groin and inner thighs
  • Forward bend forms a cooling and calming effect



There are several hatha yoga postures that you may try. However, by starting with the above-listed asanas, you’ll develop flexibility and strength for performing several postures in the future. So, in case you aren’t sure about practicing a yoga pose rightly, you can take guidance from any yoga teacher. Hence, you can ensure that you’re performing the asanas correctly.

Related Article: Online Yoga Course?


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