Gentle Hatha Yoga Poses You Can Do At Home

Yoga came from the Sanskrit word “yogah” which means “to unite” or “to join”. The goal in the practice of yoga is to be liberated from the mortal world and unite with the divine.  Yoga is a practice for both the mind and the body that originated in India. It is a practice that goes as far back as more than three thousand years ago.

gentle hatha yoga poses

The 6 Major Branches of Yoga

  1. Raja Yoga – the highest form of yoga. Its goal is to be able to have dominance over one’s thoughts and wisdom by meditating. The primary practices involved in this yoga are Brahmacharya, Svadhyaya and Tapas, and Meditation.
  2. Jnana Yoga – is the yoga of realizing the truth. It means knowledge and wisdom. The primary practices involved in this yoga is Svadhyaya and meditation.
  3. Tantra Yoga – which means to expand. It became a primary belief in Indian religion for years. It involves primary practices on meditation, Asana, Pranayama, Yantra, Kriya, Mantra, and Visualization.
  4. Bhakti Yoga – it means devotion in Sanskrit. This is the yoga of showing love and devotion towards a god. It has eight limbs that a believer should practice. The eight limbs are Shravana, Kirtana, Smarana, Pada-sevana, Vandana, Sakhya, Dasya, and Atma-nivedana. It also involves practices like meditation, Mantra, and rituals.
  5. Karma Yoga – This is the yoga of action. Its goal is to act selflessly without thinking of rewards and benefits but solely for the service offering to a god. Practices involved in this yoga are a selfless act of service, Ahimsa, and thoughtfulness.
  6. Hatha Yoga – the physical yoga or the yoga of force. Its goal is to provide balance and change the mind and body of a being and attain liberation through the yogic body. Hatha yoga was first mentioned back in 1100AD. The primary practices involved in Hatha Yoga are meditation, Pranayama, Asana, Mudra, rituals, Mantra, Bandha, and Kriya. Hatha yoga is a practice that starts in the physical body. Aligning each bone and strengthening each muscle and tissues. This is a complete yoga that includes all the other yoga.

hatha yoga

Gentle Hatha Yoga Poses

Gentle Hatha Yoga is great for beginners. This involves gentle and comfortable poses that encourage movements without strenuous force. It focuses on the breathing techniques and basic yoga poses that are good for learning the basic principles. Breathe normally and steadily for each yoga poses.

1. Kneeling Pose (Vajrasana)

  1. Start with a kneeling position. Bend the knees keeping the legs close together and sit on your buttocks.
  2. The big toes should be crossed and the heels are upward.
  3. Keep the spine erect and neck straight.
  4. Place palms on knees and relax.
  5. Breathe in and out steadily and calmly.

2. Child’s Pose (Balasana)

  1. Start by kneeling on the floor. Keep the big toes close together and sit on your heels.
  2. Separate the knees while kneeling. Open the legs with the same width as the hips.
  3. Lower hips towards the heels and slide hands forward so that the head is resting on a yoga block or mat.
  4. Breathe in and out steadily and calmly.

3. Downward Facing Dog (Adho Mukha Svanasana)

  1. Do a tabletop pose while the distance of each hand is the same as the width of the shoulder and keep knees hip-width apart.
  2. Push the hips up and making the legs straight and the tailbone lifted up.
  3. Let head and neck hang freely.
  4. Breathe in and out steadily and calmly.

4. Rag Doll

  1. Start by standing straight. Step the right foot about 2 feet away.
  2. Bend forward away from the hips while exhaling.
  3. Keep feet pressed against the floor.
  4. Slightly bend the knees.
  5. Let head and neck hang freely.
  6. The arms should dangle downwards to the floor.
  7. Breathe in and out steadily and calmly.

5. Standing Forward Bend (Uttanasana)

  1. Start from standing straight.
  2. Fold body over towards the hip.
  3. Relax the head and the neck towards the floor.
  4. Make sure that the legs and thighs are touching.
  5. The sacrum is lifted upward.
  6. Lay hands on the floor next to the feet.
  7. Breathe in and out steadily and calmly.

6. Forward Fold Twist (Parivrtta Prasarita Padotanasana)

  1. While standing keep legs apart in a wide width.
  2. Forward bend and reach the right hands towards the center of the feet on the floor.
  3. Reach the left arm up towards the ceiling and twist the body to the left.
  4. Twist head in the same direction and follow the left arm.
  5. Repeat on the other side of the body.

7. Hand Under Foot (Padahastasana)

  1. Start by standing straight. While exhaling, fold body forward.
  2. Bring hands to the floor. Bend knees if needed.
  3. With palms up, slide hands beneath the feet and toes are touching the joint of the hands.
  4. Keep back stretched and neck long.
  5. Breathe in and out steadily and calmly.

8. Five-pointed Star Pose (Utthita Tadasana)

  1. Start by standing straight with feet wide and arms out to the side.
  2. The distance of each foot should be the same as the distance of each wrist.
  3. Feet should be facing forward and parallel.
  4. Put body weight to the feet and squeeze the thighs while tucking the tailbone.
  5. Inhale and exhale normally.

9. Warrior I (Virabhadrasana I)

  1. Stand straight and relaxed. While exhaling, separate feet about 3-4 feet apart.
  2. Bend right knee and stretch arms towards the ceiling with palms facing each other.
  3. Carefully arch back and lift head upwards.
  4. Breathe in and out steadily and calmly.

10. Warrior II (Virabhadrasana II)

  1. Start in five-pointed star pose.
  2. Angle right foot towards the wall and while left foot towards the front.
  3. Bend the left knee so as it is aligned to the left ankle.
  4. Turn torso and stretch out arms sideways.
  5. Relax and breathe steadily.

11. Triangle (Trikonasana)

  1. Continuing from the Warrior II pose or by standing straight with feet hip-width apart.
  2. Spread feet distance to about 3-4 feet. Keep arms on the side.
  3. Turn right foot 90 degrees to the right and the left foot at about 45 degrees.
  4. Lift both arms at the shoulders making them parallel to the floor.
  5. Stretch arms while palms are facing downwards.
  6. Inhale and fold body so that the right hand is close to the right foot.
  7. Line arms at a 90 degree angle from the floor.
  8. Let hand touch the shin and turn the face towards the ceiling.
  9. Breathe in and out calmly.