Hatha Yoga begins with fundamental asanas (postures) that build strength, flexibility, and body awareness. These basic poses form the foundation of your practice:

  1. Mountain Pose (Tadasana)

    • Stand tall with feet together
    • Arms at sides, palms facing forward
    • Engage core and lift through the crown

  2. Downward-Facing Dog (Adho Mukha Svanasana)

    • Hands and feet on the ground
    • Hips lifted high
    • Heels reaching toward the floor

  3. Warrior I (Virabhadrasana I)

    • Front knee bent at 90 degrees
    • Back leg straight
    • Arms reaching up

  4. Child’s Pose (Balasana)

    • Knees on the ground
    • Forehead touching the floor
    • Arms relaxed at sides

Practice these poses with awareness of your breath and body sensations. Remember, yoga is not about perfect form but about mindful movement and self-discovery.