Getting control over the mind and body is one of the toughest challenges that everybody faces! However, with constant yoga practice, one can attain the desired control over these uncontrollable factors. In our busy lives and tight schedules, we often forget to properly look after bodies that are constantly working for us and our souls who need some peace amidst the hustle. If you are new to the world of yoga, you must try the classes of hatha yoga for beginners online

Hatha yoga aligns the body's system with the cosmos and balances the body's energies. This practice calms your mind and soothes the entire system while preparing you for more profound meditation. 

What does Hatha Yoga include?

"Hatha" is an umbrella term for all types of yoga, including Vinyasa, Ashtanga, and various other forms of yoga. In the broader sense, it refers to the combination of integrating breathing practices and asanas. 

However, in the western world, Hatha Yoga is frequently referred to as a specific type that incorporates traditional yoga poses at a slower pace, such as Vinyasa and Power Yoga. 

During hatha yoga, Poses are held for five or more breaths, emphasizing finding and concentrating on the breath while remaining in a posture.

Essentially, hatha yoga is different from the regular course of yoga that needs a dedicated and particular action. Since hatha yoga requires different levels of flexibility and other kinds of asanas, you will always need a trainer to guide you. Beginners and intermediates can join hatha yoga for beginners online. Some numerous classes and instructors will assist you in achieving the advanced levels.

However, you will first need to know about the basic and essential poses that will help you get started! We have curated the list for your ease:

Forward Fold While Standing:

Standing Forward Fold is a great pose for stretching your hamstrings and lengthening your spine. For a deeper stretch, grab your big toes. Bend your knees and try to reach at the opposite elbows for a more refreshing version.

In hatha yoga, a yogi performs a standing forward fold pose.
Place your feet at the top of your mat. Make sure your feet are hip-width apart, and your toes point forward.
Draw your belly button in and forward at the hips. As you fold forward, bend your knees if necessary.
Grab your big toes with your middle and index fingers and tighten your grip.
Inhale, lengthen your spine and look forward, forming a flat back.
Fold forward and bring your stomach toward your thighs as you exhale.
Bend your elbows to the side of the room and pull your belly button closer to your thighs with your arm strength.
If necessary, bend your knees; otherwise, begin to straighten your legs. Roll your weight forward to the balls of your feet and engage your thigh muscles to energize your legs.
Pull your toes gently, lengthen your spine, keep your legs strong, and hold for five breaths.

Tip: If you feel the tension in your hamstrings, you can place yoga blocks under your hands and grab some support. Also, you can bend your knees deeper to achieve the desired support level.

Tadasana (Mountain Pose): 
This might seem an easy pose at first, but it takes a lot of toils! If you are subscribed to hatha yoga for beginner's online classes, then you might get a more detailed and in-depth process! One can Stand straight while touching the feet and placing the arms on either side of the body. 

Stand in a position where you have equally distributed the weight on both feet. Next, tuck your tailbone inwards. Then, raise your arms above your head and bring them together so that your palms and fingers are in contact. 

Important: Please remember to take slow, steady breaths. You should be at ease. Then, fix your gaze on a point ahead of you and hold this pose for 60 seconds.

Chair Pose:
While this pose can be challenging, hatha yoga for beginners online aids in aiding the development of strength and stability in your body. The practitioners begin slowly and gradually. It increases the intensity if you perform more profound practice and stay for more deep breaths.

To get started with the pose, begin in the mountain pose. 
Next, bring your feet together, and make sure your toes are in touch, and your heels are slightly apart.
Bend your knees and sit low as you sit on a chair. Your fingertips should lightly graze the mat.
Inhale and raise your arms above your head, keeping your hips low. Adjust your arms so that your biceps are near your ears.

Keep your arms and fingers strengthened by turning your palms to face each other. Raise your chest, widen your collar, and relax your shoulders away from your ears

Engaging your core while you lean your upper slightly towards the back and draw your belly button in toward your spine is essential.

This pose works your core and upper body, allowing you to gain strength for Chaturanga, arm balances, and other advanced yoga poses. If it is too difficult for you as a beginner, lower your knees to the mat and concentrate on proper alignment. If you have already come across the videos and contents related to hatha yoga for beginners online, you might know that this is a critical practice that helps strengthen the core.

Svanasana (Adho Mukha Svanasana) (Downward Facing Dog Pose)
This Hatha Yoga posture has several advantages for the overall body. To get started,
Start by getting down on your hands and knees. 
Maintain a shoulder-width distance between your hands and a hip-width distance between your knees. 
Slowly raise your knee with the help of your hands and feet. 
Then, lift your backside until your knees are straight. 
Your head should be in line with your arms and not dangling. Hold this position for 20-30 seconds.

Now that you know so many poses with the process, you have enough aid to get started! Hopefully, you have found your favorite pose here, and you might be now ready to get on the track of being a Hatha yogi!