When you first start out in yoga, you may find that some of the poses are not that easy for you to do. It may be that you are straining a bit or just aren’t able to complete the pose properly. This can also happen when you switch yoga styles.

If you are currently having this problem, here are some Hatha yoga poses for beginners. These are a great starting point, are easy to do and add into your normal routine.

Standing Forward Bend

Standing forward bendThe standing forward bend is one of the easiest Hatha yoga poses for beginners. You do this pose by standing with your feet flat to the ground.

Take in a deep breath and bend over as you slowly exhale. Place your fingertips as close the to floor as possible.  If you can, touch the floor.  Your face should be as close to your flat knees as possible, even touching, with your body bent over.

Corpse Pose

Corpse poseThe corpse pose is done on your back and may not even seem like a yoga pose at first. You are laying on your back with your hands, palm up, out at an angle to your sides.

Your feet are a shoulder width apart with the soles of your feet facing out. You lay in this pose and begin to breath in and out slowly.

The idea of this pose is to recognize the parts of your body that have stress and to work on releasing that stress and tension.

This is a very easy pose, but can be uncomfortable until you are used to it. It is a pose where a rolled up towel or yoga accessory block can help with neck support.

Wall Bend Pose GroupWall Bend

For the wall bend you are laying on your back. Your legs are placed against the wall as if you are sitting on the wall.

This pose is ideal if you are having leg pain and if you are trying to build the flexibility in your legs. You simply lay with your legs flat and work out the muscles against the wall. It can also release stress.

Tree Pose

Tree poseThe tree pose is the most common pose next to downward facing dog.

Stand with your feet flat to the floor. Bring your hands to the praying position in front of the center of your chest. Bring one of your legs up and place your foot flat against the side of your standing knee.

This often looks like the hanged man card from tarot as well.


There are many more poses that you can try, but these are a good starting point. Use these simple poses to build your body strength and flexibility ready to try more poses later.

If you aren’t sure you are doing a pose right, consider seeking out a class or teacher. This is always a good idea when starting to ensure you can do them the right way on your own.