10 Steps to Effective Hatha Yoga Practice for Beginners

So, you finally matured and decided to do yoga. Very well! Today we will tell you how to do it competently at home.

Hatha is the most popular form of yoga. You can go to any fitness center, and it will undoubtedly be there along with aerobics, boxing, or Pilates. The most important thing is to get to an excellent teacher who will teach you to correctly perform asanas (body position) and pranayama (breathing exercises) and will introduce yoga gently and effectively. But if you do not have the opportunity to do hatha yoga at the club, you can practice at home. To do this, you need to know simple but very important rules. They will help to avoid mistakes that beginners often encounter.

10 Steps to Effective Hatha Yoga Practice for Beginners

1. It would be best if you did on an empty stomach. An hour and a half should pass before class, if you ate something light, such as a salad of greens and vegetables. After a denser meal, it will take a little more time—three to four hours.

2. Choose clothes that are comfortable and better made of cotton. Exercise barefoot. You will need socks and a plaid during Savasana - this is a relaxation pose at the end of all hatha yoga exercises. In Shavasana, it will be important to keep warm in order to relax as much as possible.

3. You can practice yoga at any time of the day. Morning exercises are effective from a therapeutic point of view, and they energize for the whole day. But deep relaxation and the mental effect is more natural to get from evening workouts. Then choose for yourself. The main thing is to set aside free hours and a half when no one will disturb you with calls and messages.

4. How often do you need to do? Better every day. But if this is not possible, at least twice a week. And here, our video tutorials with hatha yoga complexes for beginners at home (see in this material) will just help you.

5. The room should be ventilated. You can practice with the music that you like. But, of course, it should not be punk or rock. It is better to choose the sounds of nature: the murmur of a brook, the sound of the surf, the peals of spring thunder. This will allow you to immerse yourself in a particular meditative state best. Or simply put: disconnect from the daily rush and get the most out of hatha yoga exercises.

6. Asanas, at first, choose the simplest. Do not chase advanced users from yoga magazines. Wait, if desired, and you will soon be able to tie in a knot and balance on your hands. This is not the main thing! Your task is to start with basic asanas, light, but no less effective. Here, learn to perform them correctly - then add more complex ones.

7. No tension and discomfort during exercise! No need to specifically stretch, bend the spine, twist the neck strongly. In no case! All movements should be smooth and soft. If you feel pain - release the effort or leave the asana. As soon as the body gets used and becomes more flexible, the asana itself will surrender without a fight.

8. Watch your breathing while doing hatha yoga at home. Breathing should be deep and slow. No delays, quick breaths, and exhalations. There are special exercises when required, but we will analyze them a little later in the next issues. Just remember that breathing must be conscious.

9. After class, you do not need to jump up and run on business immediately. The set of exercises should always end with Shavasana (it is also a "corpse pose" or "dead man" - as you like). Being able to relax in yoga is just as important as adequately performing asanas. So, we're not running anywhere, we lie down on the mat and do not move for 7 minutes. This is a necessary minimum for quality relaxation. During Shavasana, the effect of the exercises done is fixed; your body gets a deep rest and recovery.

10. A positive attitude is very important. Do not drag yourself onto the rug as to hard labor. Lighter, more favorable! It is a pleasure to do yoga. Feel how your body responds, how it becomes more flexible and more beautiful. Yes, you will need a specialized discipline, because you will do hatha yoga exercises at home on your own. The more valuable they are - advanced yogis will only shake your hand!

Health Benefits of Hatha Yoga

An important point. If you have a serious illness, you must first consult a doctor. After all, yoga was initially been designed for healthy people. The doctor will give you "good" - you can safely do hatha yoga at home. In the rest, it is she who helps to develop endurance, restore flexibility and relief to the body, increase immunity, and even attractiveness. Yes Yes! It is proved that yoga eliminates wrinkles, prolongs the youth of the whole body, and solves problems with excess weight.

As you already understood, they come to hatha yoga for different purposes. And they are all good. For example, it's vital for someone to learn how to cope with stress and extinguish negative emotions (our lessons will help get rid of these problems as well - see the video in this article). But all have one thing in common: people go to yoga for health.

The following hatha yoga exercises will help you solve specific problems at home, such as the spine or joints. But we'll warn you right away: this classification is conditional. Each asana in yoga has such a wide effect that it can cure many ailments at once.


And remember! You may try mobile app For beginners, at first, it's enough to do as it turns out. You do not exert extra effort to achieve everything at once (as in the pictures or in our video tutorials). So, first - how it goes. Then we gradually bring the asana to perfection. Let's get started!