6 Beginner Asanas 

Hatha yoga consists of many asanas with varying difficulty levels. Some of these are designed for more seasoned practitioners, while some are beginner asanas.

When you are new to yoga, it is very wise to become fully competent with the beginner asanas before moving onto more difficult ones.

This article will provide an overview of a few of the beginner asanas (including their sanskrit names), along with instructions on how to perform them.

Bhujangasana (snake pose)

1. Lie on your stomach with your forehead touching the floor. Place your hands either side of your chest with your palms down.
2. Supporting your body weight with your arms, try and imagine that your eyes are being pulled upwards, making your torso go up.
3. Raise (in the following order) your head, neck and chest as though you were wanting to look backwards at your feet. Inhale while going up, hold the pose (and your breath) for 20 seconds. Reverse the procedure as you go down, repeating 6-10 times.

Ardakurmakasana (Half tortoise Pose)

1. Get down on your hands and knees then sit down on your heels. Extend both hands up so they touch your ears and join your palms together. While breathing out, slowly bow forward and touch the floor with your forehead and nose. Hold this pose, and your breath, for 10 seconds.
2. Rise slowly while breathing in, striving to keep your arms straight and your buttocks on your heels at all times. Repeat 6-10 times

Yogasana (yoga pose)

1. Sit on the floor with your legs crossed. Behind your back, clasp your left wrist in your right hand. Breathe out, gradually relaxing so your torso drops until your forehead and nose are touching the floor.
2. Hold this pose, and your breath, for 10 seconds before inhaling as you rise. Repeat 6-10 times.

Shavasana (corpse pose)

1. Lie on your back, spread your legs and hands away from your body then turn your palms upwards. Try and imagine yourself completely relaxed, free of stress and tension; as though there is no life force in your body (hence the name). Lie like this for 10 minutes.

Tada-asana (mountain pose)

1. Stand with both feet touching from heel up to the big toe, making sure your back is kept straight and your arms are pressed slightly against your sides.
2. Maintaining a firm posture, slightly flex the knees, thighs, stomach and buttocks; make sure your weight is distributed evenly over both feet.
3. Inhaling deeply through the nose, lift your buttocks off your legs, arch your back and thrust your abdomen forward
4. Tilt your head back as far as it will go.

Bala-asana (child pose)

1. Kneel with your feet together and your buttocks resting on your heels. Separate your knees so they are as wide as your hips.
2. Place your hands on your thighs with your palms facing down.
3. Breathe in deeply, then exhale when you bring your chest down between your knees while sweeping your arms forward.
4. If possible, rest your forehead on the floor; bring your arms around until they are resting, palms-up, either side of your feet.
5. Gently breathe through your nose while holding the posture. Try and hold it for 1-2 minutes.
6. Return to the kneeling position with your back straight.

These beginner asanas are a good starting point for learning Hatha yoga; before long you'll be able to add other beginner asanas, as well as more complicated ones, to your repertoire.

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