An asana is a structured physical position where your body is placed with proper alignment, balanced effort, and controlled breathing. The purpose of an asana is not simply to reach a posture, but to develop stability, awareness, and flexibility while holding that position.
While leading classes, I have noticed that many beginner students try to reach the final position too quickly, without understanding how to build the posture step by step. This often leads to imbalance, unnecessary tension, or discomfort.
What usually goes wrong is not the posture itself, but how it is built. Without proper alignment, controlled effort, and steady breathing, even simple poses can feel unstable.
A well-practiced asana is not defined by how deep or advanced it looks, but by how steady and supported it feels. The breath must remain controlled, the effort should be distributed evenly, and the body must be able to hold the position without strain.
In this guide, I will walk you through the primary structure of a classical Hatha yoga class. Also, through this blog, you will learn yoga exercises in a clear, structured way, how each posture works, what to pay attention to, and how to practice with better control rather than force.
An Overview of the Hatha Yoga Postures from the Arhanta Yoga Foundational Class
The following beginner yoga asanas were compiled by Arhanta Yoga, inspired by the teachings of Swami Sivananda, a renowned Indian spiritual leader who lived from 1887 to 1963 in Rishikesh, India. After giving up his medical career, he devoted himself fully to Yoga. Swami Sivananda's original sequence includes 12 asanas, each stimulating a specific chakra, progressing from the Crown Chakra (Sahastrara Chakra) to the Navel Chakra (Svadhishthana Chakra).
The Structure of a Foundational Hatha Yoga Class
In the tradition taught by Swami Sivananda, a Hatha Yoga class follows a clear, structured sequence rather than a random collection of poses. Each stage of the practice prepares your body, builds breathing control, and supports proper recovery.
A Hatha Yoga class also includes relaxation at the start and end. After a brief initial relaxation, breathing exercises such as Kapalbhati and Anulom Vilom are practiced. These exercises clear the mind, improve concentration, and increase awareness for the following asanas. Warming up is essential, so Sun Salutations are always performed, with optional warm-ups like double-leg raises or Dolphin Pose.
Remember, these Yoga asanas are sequenced to stimulate all chakras, from the crown chakra in Headstand to the root chakra in Mountain Pose. To maximize benefits and ensure proper recovery, end your practice with restorative relaxation.
Yoga Exercises and Poses – Explanation and Pictures
Below is a detailed explanation of the yoga exercises for beginners. Step by step, all the asanas are explained, accompanied by pictures for clarity.
Kapalabhati - Skull Shining Breath
Kapalabhati combines the words for "skull" and "shining" in Sanskrit. This exercise cleanses the system and brings radiance to the face. Though traditionally a cleaning practice, it also serves as a simple breathing exercise for all levels to warm up the body and respiratory system before practice.
Anulom Vilom - Alternate Nostril Breathing
Anulom Vilom, also known as the alternate breathing technique, is excellent for respiratory problems and asthma. It facilitates proper lung function, reduces stress, lifts your mood, and keeps stress at bay.
Shavasana - Corpse Pose
This is a restorative pose used at the beginning or end of a yoga practice.
Sun Salutations – Surya Namaskar
Sun Salutation is a warm-up sequence that aligns movement with breath, preparing body and mind for asanas.
Shashankasana - Child’s Pose
A relaxation pose used before and after inversions and seated poses.
Headstand – Sirshasana
The Headstand is one of the most intensive and beneficial yoga poses due to its inverted posture. In yoga, we call this pose Sirshasana, the king of asanas, which requires strength and balance, but mainly concentration and body control.
Shoulderstand – Sarvangasana
Shoulderstand is known as the ‘Queen of asanas’. This yoga pose stimulates the thyroid gland and in turn, affects the entire body. Hence the name Sarvangasana, which literally means “all limbs pose”.
Plow Pose – Halasana
Plow pose follows Shoulderstand, further stimulating the thyroid and stretching the back and the hamstrings. Support the lower back until the feet comfortably touch the floor.
Half Bridge Pose - Ardha Setu Bandhasana
After compressing the chest in the Shoulder Stand and then in the Plow, the Bridge is a commonly used counterpose to open the chest again. This yoga exercise stimulates the thyroid gland, liver, and spleen. In practice, I have seen many beginners desperately try to focus on how the pose looks rather than how it feels, which can lead to unnecessary strain or poor alignment.
Fish Pose – Matsayasana
The Fish Pose stretches the neck and opens the chest. Practiced after Shoulder Stand (Sarvangasana), this counterpose helps release the neck and spine, balancing the effects of the previous posture.
Easy Cow Face - Sukha Gomukhasan
The Cow Face improves shoulder flexibility and promotes good posture. This yoga exercise is especially beneficial for people who spend many hours at a computer and have developed kyphosis (rounding of the upper back).
Seated Forward Bend – Paschimottanasana
The Seated Forward Bend, or Seated Forward Fold, stimulates blood flow in the spine. The abdominal region is compressed, and as a consequence, the organs are stimulated, and the digestion is improved.
Inclined Plane – Purvottanasana
Inclined Plane is a very common yoga posture used as a counter pose after the Seated Forward Bend. This exercise opens the chest and strengthens the shoulders, arms and wrists.
Makarasana - Crocodile Pose
Crocodile Pose (Makarasana) is a beginner yoga pose that relaxes the whole body and helps relieve pain from other yoga poses or activities.
Cobra Pose – Bhujangasana
Cobra Pose is very beneficial for strengthening the back muscles. Because the abdomen is pressed into the ground as you try to lift the upper body higher, the organs, as well as the digestive system, are stimulated.
Locust Pose – Shalabhasana
The Locust Pose improves the flexibility in the neck and strengthens the lower back, the buttocks and the thighs. It also improves the blood flow in the abdominal region. However, It is important not to hold your breath in the pose and continue breathing naturally.
Bow Pose – Dhanurasana
Bow Pose is an intensive pose that is held for a maximum of 10-20 seconds for beginners. This exercise improves the flexibility and strength of the spine, as well as the legs and arms. It also helps to reduce excess belly fat.
Ardha Matsyendrasana - Half Lord-of-the-Fishes Pose
This half-spinal twist offers various benefits for the body when practiced safely.
Easy Crow Pose - Sukha Kakasana
The Crow Pose improves concentration and balance and strengthens the wrists and arms.
Classical Triangle Pose – Trikonasana
The first standing pose in this sequence is the Triangle Pose. This sideward asymmetric pose is very powerful and beneficial for both beginning and advanced yoga practitioners. It improves the flexibility of the spine, hips, and legs.
Tree Pose – Vrikshasana
The Tree Pose is a very popular pose that improves concentration and balance. This pose can only be held steadily when the mind is calm and focused. For beginners, it is advisable to keep the eyes open, but advanced practitioners can also try closing the eyes.
Mountain Pose – Tadasana
A Classical Hatha Yoga practice is usually concluded with the Mountain Pose. This pose gives a nice stretch to the spine and improves body posture and balance.
Note: In many cases, practicing fewer poses with proper attention gives better results than trying to learn too many at once.
The Right Way to Practice Yoga Asanas
Just like in any other practice, when you want to practice yoga, it is important to be properly prepared. Good preparation allows you to have a holistic and safe asana practice. Commonly, yoga practitioners don’t get the maximum benefit from their practice. This is due to the negligence of the following simple yet important factors:
Environmental Factors That You Must Consider
A proper environment and setting are very important and can have a big impact on the body and the mind during yoga asana practice. It can make the practice either smoother or more difficult. The following aspects are important to consider when practicing yoga asana:
Choosing the Right Space to Practice
The space that you use for your asana practice is very important. Ideally, it should be an open, tidy space free of distractions. There should be enough space around the yoga mat and above the head. It is ideal if you can practice yoga in an open space, such as a garden or the beach. However, this is not possible for everyone at all times of the year. A good thumb rule for a proper practice space is that it should have enough natural light and be properly ventilated.
See: How to Create a Yogic Lifestyle at Home
When You are Practicing the Asanas
Traditionally, yoga asanas were practiced either during Brahma Muhurta (sunset) or Sandhya (sunrise). At this time of the day, the energy is calm, and the temperature is soft. Even though sunset and sunrise are the ideal times of the day to practice yoga asana, it can be done at any time of the day when you are not tired or sleepy. Another important thing to consider is not practicing asanas within two hours after the main course.
Setting the Correct Temperature
The temperature of the space you use affects the body and the mind. If it is too cold, the muscles can’t warm up enough, and they remain tight. As a consequence, the mind becomes dull and lazy. If the body is under too much strain in that condition, the risk of overload and injury increases. On the other hand, when the temperature is very hot, the muscles become loose, and they easily get overloaded because you tend to push too much and go too far. The perfect temperature is neither too warm nor too cold. Or, in simple terms, you should feel comfortable wearing a t-shirt without needing either a sweater or a fan. That is the ideal temperature for a yoga practice.
Wearing Suitable Clothing
Traditionally, asanas were practiced wearing only a Kaupinam, or a rectangular linen cloth tied around the hips and genitals. It is good to wear clothes made of natural materials that allow the skin to breathe and perspire. The clothing should not be too tight and shouldn’t be made up of synthetic materials.
Also See: What to Wear in India? Dress Code & Clothing Guide for Yoga Students
Physical Condition
Hatha Yoga postures should not be practiced when you are severely ill. It is also best to avoid practicing when you are extremely fatigued, as this can lead to poor muscle engagement and increase the risk of injury.
However, gentle and adapted practices can support recovery when done under the guidance of a qualified teacher, especially in cases of chronic fatigue or illness. Asanas should always be practiced on an empty stomach, ideally after emptying the bowels.
Mental Condition
According to Maharishi Patanjali, asanas should be performed with a mind free of longings, worries, anger, or fear. For good practice, it is advisable to maintain a calm, serene mind. Keep your goal in mind during practice, and don’t worry about competition, approval, or putting on a show.
6 Principles on How to Prevent Injuries in Yoga
Yoga is usually safer than any other form of exercise, but I have seen many injuries during asana practice. Injuries often stem from a lack of body awareness or rushing movements. Always keep the following principles in mind during asana practice, as they are key to long-term health. I encourage every teacher and practitioner to use them as the foundation for healthy practice.
1. The Principle of Individual Difference
Every person is unique, and everyone responds differently to yoga, both physically and mentally. Motivation, coordination, endurance, and both physical and mental conditions differ from one individual to another. Body structure also varies from person to person. These elements strongly influence how yoga practice affects individuals. Therefore, there is no single perfect alignment or asana duration for all practitioners.
2. The Principle of Overload
According to this principle, the body improves only when it is challenged beyond its usual level, but this challenge must remain controlled and intentional, not forced. Therefore, a yoga practitioner should exert more tension or strain on their body than usual.
3. The Principle of Progression
This principle states that each practitioner should apply an optimal level of overload. If the overload is too intense or applied too quickly, there is an increased risk of injury and a decreased possibility for improvement. The thumb rule of progression is that, at the beginning, the extra load should be added carefully and gradually. If this is not the case, there is a high risk of overload and injury.
4. The Principle of Adaptation
According to this principle, the body adjusts predictably to the increased hold or complexity of the asanas. Through the repeated practice of yoga poses, the body adjusts to the overload. When the practitioner feels comfortable with his/her yoga practice, it is time to adjust and modify the schedule to stay in line with the principle of overload. This will allow the practitioner to keep improving strength, flexibility, balance, and stability.
5. The Principle of Use and Disuse
The foundation of this principle is: “Use it or lose it”. It states that the body doesn’t remain stable; it will either improve or deteriorate. Whenever a yoga practice is abandoned, the strength, flexibility, balance, and endurance gained will decrease. The overload should also be adjusted to the body's use and disuse. When you take a break from your regular practice, it is important to adjust the practice level and improve it again.
6. The Principle of Rest
By giving the body rest, we allow it to break from the “stress response” and enter the “relaxation response”. It is important to remember that growth happens during the resting period. How often the body needs rest depends on the body type, health, and the type of exercise. Therefore, the ideal amount of rest varies from person to person.
Find Out: 5 Important Reasons You Should Never Skip Sun Salutations
Final Thoughts
The quality of your practice is shaped long before you move into the posture. Preparation, awareness, and consistency determine whether yoga becomes a source of stability or strain.
To learn more about practicing and teaching Classical Hatha Yoga, consider enrolling in a 200-Hour intensive teacher training course at the Arhanta Yoga Ashram in the Netherlands or India.
For further study, you can also find Ram Jain’s book Hatha Yoga for Teachers & Practitioners in paperback at local bookstores, on Amazon, or as an E-book on our website.
Holistic Hatha Sequencing for Practitioners & Teachers
Get 17 primary asanas and key principles for a balanced practice sent straight to you.
