Hatha Yoga Asanas: A Step By Step Guide

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Before we look into the asanas of Hatha Yoga, let us first understand what Hatha yoga is.

Hatha Yoga is the basic process of Yoga. Hatha is a Sanskrit word, where Ha denotes the sun and Ta denotes the moon. Hatha Yoga is yoga to balance the sun and the moon within you.

If Hatha Yoga has to be explained in one line, it is a physical preparation for greater possibility.

There are various dimensions associated with it. However, it involves consciousness of mental and emotional level.

Naturally, we have specific postures that are associated with our emotional state. Hatha Yoga focuses on getting your body into a different posture; hence, if postures are consciously aligned, our mental state can also be aligned.

Yoga is merely not just a form of exercise; it is about energies and flowing these energies into you in a certain way. Physical postures are one of the conditions of flowing these energies with ourselves.

Hatha Yoga Asana is an asana- which means a posture. There are infinite postures that the body can take; out of them, 84 hatha yoga postures are the rudimental ones that are identified.

84 Hatha Yoga Postures

As mentioned above, there are 84 asanas of Hatha Yoga. Along with mentioning all the Hatha asanas, we would briefly discuss the widely known Hatha asana ranging from Beginner, Intermediate, and Advanced levels.

Basic Hatha Yoga Poses


This asana is also known as Uthita Paschimottanasana. It is for strengthening muscles, which is stressed due to the exertion on knees, hips, and legs.


Tadasana’s position looks like a palm tree. It helps to refresh your mind and also rejuvenates the nervous system. Children can do this asana if they wish to increase their height.

Vrikshasana/Ekapada Pranamasana

This asana is a posture that resembles a tree. This posture helps to maintain the balance of both body and mind. Rishis in ancient times did Vrikshasana to gather attentiveness and earn health and wealth in daily life.


Trikonasana” is a Sanskrit word that means Triangle and Asana. This asana improves concentration and physical balance, which helps in strengthening legs.


This is one of the simplest asanas, and anybody can practice this. The word Swastika comes from the Sanskrit word ‘Su’-good, ‘Asti’-‘existence’ and ‘Ka’ means to make. The swastika yoga pose is one of the best for meditation.

These were the Hatha Yoga Poses for beginners. You can do this once a day or even twice a day. The asanas can help release the soreness in your muscle caused by inactivity or activity. When muscles are stretched, tension is released from your body, making you feel lighter and more active.

Intermediate Hatha Yoga Positions

Veerbhadrasana (Warrior Pose)

Veerbhadrasana means a warrior pose, and it is also said that this asana was created by Lord Shiva to kill King Daksha. This asana strengthens your hands, back, ankle and back. It stimulates blood circulation and respiration.

Veerbhadrasana (Warrior II)

Warrior II is the second pose in the series of these poses. The second pose is considered one of the powerful standing asanas, which relieves the cramps from the calf muscles and tones the abdomen.

Veerbhadrasana (Warrior III), (Warrior IV), (Warrior V)

The description of Veerbhadrasana is a thousand heads, thousand eyes, and a thousand feet swinging a thousand clubs and tiger’s skin.

All three poses vary in position. However, all of them are great to stretch your entire body, especially your hip or groin.

Advanced Level Hatha Yoga Sequences

Veerbhadrasana (Warrior VI)

Veerbhadrasana 6 is also known as Devotional, Humble Warrior. It is the hardest of all 6 poses. It helps in strengthening the shoulder and Opening of the hips.

Parvartita Trikonasana (Twisted Triangle)

This asana helps to build consciousness and awareness between both body and mind. Along with controlling your wandering mind, it also tones your legs and stimulates digestion.

Yudhasana (Fighting Warrior)

This asana strengths the legs and twists the spine. It also helps in improving concentration and willpower.

Natraj (Dancers Pose)

This pose is derived from the Classical dance Bharatnatyam. It aligns the spine and eases the strain, which can be either caused due to poor posture or long hours of sitting.

Garudasana (Eagle Pose)

This asana is named after the mythological Hindu king Garuda- the king of the birds. Garuda was also the vehicle of Lord Vishnu. The Eagle Pose stretches the upper back and strengthens the ankle, hips, and thighs.

Utkatasana (Chair with Heels Down)

This asana seems like one of the easiest asanas. However, it is vice-versa. Chair Pose questions your flexibility. Doing Utkatasana will help strengthen your thighs, knees, and your shoulder will become more strong.

Let’s go ahead and look at the other Hatha Yoga Asanas and their pictorial illustration.

  • Tuladandasana Tabletop Pose
  • Uppasthabadha Uttanasana 90 Degree Forward Bend
  • Pratyak Uttanasana Back Bend
  • Parsvottanasana Hands in Prayer in Back
  • Utthita Yoga Mudra Standing Yog Mudra
  • Uttanasana Standing Forward Bend
  • Parvotanassan Bending to Knee
  • Parshav padottanasan Hands to Ankles
  • Parsarita Padottasana Forward Bend, Feet Apart, Head on Floor
  • Parsarita Padottasana II With Hand Variation
  • Uthita Hastpadangushthasan Standing Hand to Toe
  • Murghasana Roster Pose
  • Siddhasana Masters Pose
  • Sukhasana Easy Sitting Po
  • Swastikasana Swastik Pose
  • Ardha Padmasana Half Lotus
  • Vajrasana Diamond Pose
  • Veerasana Sitting Warrior
  • Brahmacharyasana Celibacy Pose
  • Veerasana II Hero with Hips of heels
  • Simhasana Lion Pose
  • Upavishta Tadasan Sitting Mountain Pose
  • Upavishta Garudasan Sitting Eagle
  • Mandokasan
  • Mandok asana II
  • Kagasana
  • Malasan
  • Mandukasana Jumping Frog
  • Bhaddhakon asana Butterfly Pose
  •  Rocking Baby / Leg Cradle
  •  Feeding Baby + Holding Opposite Leg
  • Kurmasana Turtle
  • Nishadita asan Squatting Pose
  • Prapadasana On one Toe and Prayer Position
  • Janushirshasan Forward Bend
  • Parvartit Janusheershasan
  • Parshav Paschimottanasana Twisted Forward Bend with Crossed Hands
  • Vipreet Karni
  • Utthanpadasana Holding Leg Raise in 45 Degree
  • Naukasana Boat
  • Merudandasana Holding Ankles on the Floor
  • Sidana Yog Mudra Sitting Yoga Mudra
  • Bidala Tulana On All Fours
  • Bidala Tulana II Extending opp. Arm and Legs
  • Marjaryasana Cat
  • Marjaryasana II Cow
  • Parighasana / Gate Pose
  • Anjaneyasana / Hanumanasana
  • Ustrasana Camel
  • Kapotasana Pigeon
  • Poorna Bhujangasana King Cobra
  • Adhomukha Svanasana Downward Facing Dog
  •  Urdhva Mukha Svanasana Upward Facing Dog
  •  Vyaghrasana On 4s, Knee to Nose
  • Vyagrahasana II Tiger Pose Extended Chest
  • Chakrasana Wheel Pose
  • Garbhasana Womb Pose
  • Karnapidasana Plough with Knees Bend
  • Karnapidasana II With Legs one Side
  • Suptakon asana II Hands to Ankles with Feet Apart in Plough
  • Urdhva Mukha Paschimottanasana Forward Bend on the Back
  • Jathata Pravittanasana Lying on Back and Spiral Twist
  • Jathata Pravittanasana II Spiral Twist with Knee Straight
  • Supta Virasana Sleeping Warrior
  • Ard Matseyasana Fish with Heels to Hips
  • Akarn Dhanurasana Shooting Bow
  • Vasisthasana Side Table
  • Ekapada Shirshasana Single Leg HeadStand


These were all the hatha yoga asanas for you. You can perform any of these asanas as per your flexibility and your body part where you want to focus. This will not only help you attain the physical goals that you have set for yourself but would also help you align your emotions and have control over them. It will release the stress and tension from your body, making you feel relaxed, calm, and rejuvenated. We wish you a fantastic and mindful life ahead.

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You may also like:-

Uttanasana – A Beginner’s Guide to Practice Forward Fold Pose.
Akarna Dhanurasana – The Pose Of The Archer.
Want To Take A Break? Try Shishuasana.

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