Your How-To Guides on Hatha Yoga Poses for Beginners

All About Hatha Yoga

This is your ultimate guide to Hatha Yoga—what it is, how it’s evolved, why we practice, and an in-depth look at how to move through the postures.

No matter your level of yoga or how much time you have, the classes and tutorials on Practice with Clara will support you in developing a safe and strong Hatha Yoga routine. 

The Basics of Hatha Yoga

Hatha yoga is the most basic form of yoga. It takes its roots from Patanjali’s Yoga Sutras. To understand Hatha yoga is to observe the Yoga Sutras and their wisdom. 

Hatha Yoga is the asanas (postures) that encourage discipline, self-awareness, and concentration. Hatha yoga was taught to calm the body before taking a seat for meditation. It is a tool to burn off excess energy before sitting for long periods. The goal was meditation, not the practice of Hatha Yoga as we know it today.

Much has changed; today, Hatha Yoga is practised and observed worldwide to strengthen and stretch the body. It is a popular method to decrease mental stress and emotional anguish and enhance physical wellness. The instruction in a Hatha Yoga class will vary, depending on the studio, teacher, and studentship.

Benefits of Hatha Yoga

Hatha Yoga is used to balance the contrasting elements and energies of the body, such as Ida and Pingala. Preserving the individual’s mental, physical, and emotional health is the aim of Hatha Yoga. 

Advantages of a Hatha Yoga Practice: 

  • Boost immunity
  • Enhance mental clarity and sharpness
  • Lessen mental angst 
  • Release emotional turmoil 
  • Strengthen the body
  • Lengthen tense muscles 
  • Reduces blood pressure 
  • Supports the joints and connective tissues
  • Encourages lymphatic drainage and fluid removal 
  • Observe bodily sensations and mind fluctuations 

The Hatha Yoga How-To Guides on Practice with Clara provide you with short tutorials on how to get in and out of basic Hatha Yoga postures.

The How-To Guides include an extensive list of videos to support your practice, no matter your level.

Hatha Yoga How-To Guides for You:

Common Hatha Yoga Asanas:

Prop Tutorials:

Breakdown Peak Yoga Poses:

  1. Crow pose with blocks 

  2. Wheel pose with blocks 

  3. Crazy eights transitions with eight angle pose and compass pose 

  4. Drop backs into a wheel

Pranayama Tutorials:

The Hatha Yoga Series provides 30-days of yoga with classes to honour the sun, moon, fire, and spirit. 

Week 1: Ha = Sun Collection – Inversions
Week 2: Tha = Moon Collection – Hip Opening
Week 3: Agni = Fire Collection – Arm Balancing
Week 4: Jiva = Spirit Collection – Heart Opening

Participants will receive:

  • 3 classes to choose from each day. 
  • 20-60 minute sessions. 
  • A calendar to track your progress. 

The Energies of Hatha Yoga

The source of energy in the body is the spinal column, known as Shusumna in Sanksrit. Sushumna is home to the seven main energy points, the nadis known as the chakras.

We have over 72,000 nadis in the human body. Two energy lines traverse the length of the spine, from the tailbone to the crown of the head. The energy lines are called Ida and Pingala. 

Pingala is ‘Ha’ from Hatha, and represents Surya/sun, hot, yang energies. 

Ida is “Tha” from Hatha and represents Chandra/moon, cooling, yin energies. 

We need both properties and opposing energies to maintain the health and longevity of the body. 

Hatha Yoga Classes to Take on Practice with Clara

The Hatha Yoga classes on Practice with Clara are short and nourishing. They stay low to the ground and focus on movement as well as breath.

The primary element featured in the Hatha yoga classes is earth. Strong, stable, slow, and calming qualities describe a Hatha Yoga class on the Practice with Clara Apps. 

The Hatha Yoga classes work within the Practice with Clara Program—a seven-day series of classes that helps you make it to your mat every day.

Clara themes each class around a particular Bhav (mood) to create a unified experience in body and mind. Philosophy, prose, subtle body practices, elements, and chakras are expressed to connect the individual to more than just the physical practice. 
Hatha Yoga is featured on Day 3 of the Practice with Clara Program to offset the rigour and dynamic qualities of the Vinyasa and Lila Flow yoga classes. The Hatha Yoga classes tend to bring the energy down for you to feel anchored in your body as you explore the different asanas and pranayamas. 

5 Popular Hatha Yoga Classes on Practice with Clara:

  1. Earth Mandala.
  2. Tethered to Earth.
  3. We Are Energy.
  4. It Ain’t Over.
  5. Sweet Hips.

Hatha Yoga and the Yoga Sutras of Patanjali 

The Yoga Sutras by Patanjali are one of the first mentions and applications of Hatha Yoga. The Sutras were compiled around 400 AD and contain 196 aphorisms written in Sanskrit.

Patanjali’s work inspired two of the teachers who significantly impacted how yoga was received in the West: Tirumalai Krishnamacharya and Swami Sivananda. The modern styles of yoga, such as Ashtanga, Iyengar, Vinyasa, Jivamukti, Kundalini, and Moksha, are rooted in the teachings of Krishnamacharya and Sivananda.

The Sutras refer to the eightfold path, which contains philosophical instruction on relating to the world and balancing our private and public worlds. It is a guide to discover inner peace here on earth. 

The Eight Limbs of Yoga

  1. Yamas

  2. Niyamas

  3. Asana

  4. Pranayama

  5. Pratyahara 

  6. Dharana

  7. Dhyana 

  8. Samadhi 

About the Eight Limbs of Yoga 

The five Yamas are how we relate to the world. The Yamas express moral constraint. 

  1. Ahimsa (non-harming/radical self-love)

  2. Satya (truthfulness)

  3. Asteya (non-stealing/grasping)

  4. Bramacharya (moderation/abstaination) 

  5. Aparigraha (non-attachment/greedlessness) 

The five Niyamas are how we relate to ourselves. The Niyamas express personal observances:

  1. Source (purity)

  2. Santosha (contentment) 

  3. Tapas (discipline) 

  4. Svadhyaya (self-study)

  5. Isvara Pranidhan (surrender)

Asanas are the poses. Hatha yoga helps us develop the discipline and tenacity to sit for extended periods of concentration to master the body and mind.  

Pranayamas are breathing techniques. Hatha Yoga often includes subtle body practices such as Pranayamas to move the prana (life-force/energy). Breathwork helps clear stagnancy, create heat, shift the mental state, and encourage calm in the body. 

Pranayama MeditationWe Are EnergyRiver of Prana, and Grounded and Connected Meditation feature various pranayamas on the Practice with Clara Apps. 

Pratyahara refers to the withdrawal of the senses. This is to remove ourselves from the sensory world and external distractions. It allows us to become more aware of our inner processes and how we move through emotions. 

Dharana is mental concentration. Once we shift from the outer world to the inner world, the mind has more space to focus on one thing. Drishti Vinyasa and Focus Lila Flow are two classes to take on Practice with Clara that work with the idea of shifting away from the outer world to the inner landscape. 

Dhyana is meditation. This is distinct from concentration as it is awareness without interruption. Dharana teaches us to focus on one thing where Dhyana is aware of the entire landscape. It is the widening of the lens. Check out the Meditation Collection on Practice with Clara for short, simple meditation classes. 

Samadhi is Nirvana. It expresses enlightenment in connecting to the divine, which is global consciousness, the inner teacher, or God depending on your beliefs. 

The eight limbs of yoga may be practiced and observed out of order. Hatha Yoga is simply one aspect to aid you in your process of self-discovery as you move through the world. 

What You Receive with a Practice with Clara Membership:

New Members: Try a Free Yoga Class on Practice with Clara



Join Practice with Clara

New members get
7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes and join the weekly LIVE yoga class.

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.
On Key

Related Posts

Can Restrictions Set You Free?

  Springtime is here and it’s a great time to clear away the lethargy of winter.  I started a cleanse today. It’s a 3-day kitchari

Lose Yourself In the Act

  “Once you’ve decided as best as you can [on what you’re going to do], you act, keeping in mind that you are not the

Owning My Space & Place

We’re coming up to one of my favorite “holidays” of the year, March 8th, International Women’s Day. My father taught me that, March 8th is

Eat & Think. Think & Eat.

Friday night.I’ve been sitting off and on since 6:45am this morning.What have I been doing?This and that.That and those.Drink water.Stand up.Start one task – which

The Subtle Body
Workshop Series

2-hour worshops on pranayama, meditation, and mantra.

Fall 2023

Join Clara for Meditation Monday

Mondays at 8-8:20pm PST 

Live on Zoom – Free for everyone!



Join a FREE Yoga Series

7-Day Yoga Series for Beginners
7-Day Yoga Series for Vinyasa Lovers

Join me for an experiential practice!

My favourite thing about yoga is getting to watch people have a connection with themselves.


Yoga at Home

Reaffirm your commitment to a home yoga practice!

Read our post on how to set up a home yoga studio and the benefits of joining the Class of the Day.

Join the Community

Our community boasts yogis from countries all over the world who gather and co-create the spaces we share on the Practice with Clara platform.

Join a community of over 1.3k yogis from around the world in the Practice with Clara Facebook Group

· Share your feedback

· Seek help and motivation from the community

· Discuss and receive input on yoga challenges and injuries

· Cultivate a global community

· Exclusive access to content and upcoming events

· Bring your ideas and questions to the Practice with Clara Ambassadors 

Take a LIVE yoga class with Clara each week and join hundreds of yogis worldwide. 

· Ask Clara questions in the live Q&A after class

· Participate in a class with Clara and the community

· Put in your request for a specific class

· Build to a peak pose in a vinyasa-style sequence

· Learn modifications for injuries

· Receive how-to guides to advance your practice

See the History of Our 30-Day Yoga Challenges 

Take a look at the past 30-day yoga challenges. 

Read the history of the 30-day challenges with the past partnerships, themes, interviews with professionals, and more. 

Join an Upcoming 30-Day Yoga Challenge

See when the next 30-day yoga challenge is hosted to join the LIVE yoga & meditation classes.

Check out the events page to learn more. 

Are you looking for more opportunities to practice yoga, for free? 

Check out our Free Yoga page to see the latest offerings. 

Choose from three unique, free, offerings: 

30-day challenge
7-day series for beginners
7-day series for advanced vinyasa yogis 

Explore Yoga Teacher Training Options 

Learn to teach LILA FLOW YOGA with our free eBook!

The key to advancing your vinyasa practice and teaching style.

This workbook provides five written class sequences for you to experience a version of Wave Theory as designed by Clara Roberts-Oss, founder of the Practice with Clara Program.

✧ Community Feedback ✧

vinyasa yoga
vinyasa yoga
vinyasa yoga
vinyasa yoga
vinyasa yoga
vinyasa yoga

✧ Frequently Asked Questions ✧

1. What is the Practice with Clara Membership & App?

Practice with Clara is an online platform and Apps that allow you to take your yoga with you anywhere, anytime! With hundreds of classes in various styles, including Hatha, Vinyasa, Restorative, Yin, Prenatal, and Meditation, there’s something for everyone at any level of the practice. The Practice with Clara Membership provides a monthly or yearly subscription package with the first 7-days free for you to experience the courses. 

2. How is the Membership Different from the YouTube Playlists?

A membership to the Practice with Clara Apps provides:

  • Access to the members-only library of yoga classes
  • Weekly LIVE classes with Clara
  • Unique events and workshops
  • Downloadable assets including:
    • Monthly Calendars
    • Journaling Booklets
    • Spotify Playlists
  • Access to a community of yogis worldwide 
  • Q&A sessions with Clara
  • & much more!

Clara’s YouTube Channel provides carefully curated playlists to introduce you to the free programs and yoga challenges for you to get a taste of what’s offered and commit to your wellness!

3. What Do I Get When I Join the 7-Day Program?

The 7-day programs include: 

  • 7-Days of Vinyasa Yoga Intensive
  • 7-Days of Yoga for Beginners

These programs provide a weeks-worth of yoga classes to ignite your yoga practice and cultivate a new, healthy habit. 

When you sign-up for one of these programs, you’ll receive:

  • A welcome email to the program from Clara
  • A class each day for 1-week
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • Access to the private Practice with Clara Facebook Group

These programs are free with no hidden costs or fees; PLUS, you’ll still receive the 7-day free trial on the Practice with Clara Apps once you complete the series!

4. What Do I Get When I Join the 30-Day Yoga Challenge?

We host quarterly 30-day yoga challenges that are always free for all members of Practice with Clara. Each yoga challenge is themed based on the season. We’ve provided our inaugural challenge, Reconnect | A 30-Day Yoga Challenge, as an email series for you to try to test your physical and mental discipline and endurance!

What you receive in Reconnect | 30-Day Challenge

  • A welcome email to the program from Clara
  • A class each day for 30-days
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • A journaling booklet to incite self-reflection 
  • Access to the private Practice with Clara Facebook Group

This program is free, anytime, with no hidden costs or fees, PLUS you’ll still receive the 7-day free trial on the Practice with Clara Apps once you complete the series!

 5.  I Want to Try the App, What’s Next? 

Great, we’re so happy to have you join our community!

To set up the Practice with Clara App, here are your next steps:

6. I’m Injured, Pregnant, or New to the Practice—Can I Join?

YES, no matter where you are at in your practice, there are classes for you on Practice with Clara. 

We’ve created playlists for beginners and those who are new to the practice.

we also have the Prenatal Collections with classes from the 1st – 4th trimesters that I created when I was pregnant with my daughter. 

Finally, I offer PLENTY of modifications and suggestions based on injury in all the platform classes. 

The biggest thing is to always listen to your body; your body is the greatest teacher.

Join Practice with Clara

New members get 7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes and join the weekly LIVE yoga class.