When different yoga styles form layers, hatha yoga is the foundation. This meditative and stress-reducing exercise refines many of the basic yoga poses and is the perfect introduction for beginners and experienced yogis.
Here’s some details you need to know about the benefits of hatha yoga, what to expect, and how to get started.
What is hatha yoga?
Hatha yoga is an umbrella term for all physical yoga exercises. The word “hatha” in Sanskrit refers to the union of two opposites, the sun (ha) and the moon (moon) in Sanskrit. This form of yoga consists of a series of poses or asanas that strengthen the body and increase flexibility. Other kinds of yoga, such as sweet yoga and Vinyasa, are actually forms of hatha yoga.
Candy Glover, a yoga instructor in Oxon Hill, Maryland, told littleriveryoga.com that the practice also allows yogis to find balance between their mind and body. This is done by highlighting eight links or principles.
- Yama (restraint)
- Niyama (observance)
- Asana (posture)
- Pranayama (breath control)
- Pratyahara (withdrawal of the senses from their objects)
- Dharana (concentration)
- Dhyana (meditation)
- Samadhi (contemplation)
5 benefits of hatha yoga
1. Stronger muscles
Each pose is its own strength and endurance workout. A June 2015 study published in Evidence-Based Complementary Medicine found that a group of 154 middle-aged Chinese adults improved their strength and endurance after 12 weeks of hatha yoga.
2. Increased flexibility and maneuverability
When your muscles work, they also lengthen and move through their full range of motion. According to the American Osteopathic Association, this improves muscle flexibility and joint mobility. This is especially helpful for people with stiff joints or athletes who want to improve in their sport.
3. Better posture and alignment
Over time, you will develop good posture. According to the American Osteopathic Association, good posture not only reduces back pain but also improves lung health.
“Through my hatha yoga practice, my air circulation and breathing techniques have improved,” says Grover.
4. Better stress management
One thing you quickly learn with hatha yoga is that not only does breathing help you transition between poses, but mindful breathing can also help you try new, more difficult poses.
This easily translates to life off the mat. When you’re experiencing a stressful moment, focusing on your breathing can help you calm down.
“No problem where you are, how you’re feeling, or what’s going on, if you take the time to be with yourself, there’s always a way to bring more peace, joy, and acceptance into the moment,” Legard says. . .
5. Healthy weight
Legardo also credits her habit with helping her lose weight. “There are so many results to work on hatha yoga regularly, but the most dramatic effect I’ve ever experienced was a weight loss of 85 pounds in 4 years, which I lost over 12 years. I was able to maintain it,” she says. .
According to Harvard Health Publishing, just 30 minutes of hatha yoga can burn 120 to 178 calories, depending on your weight.
Calories Burned During 30 Minutes of Hatha Yoga
| Weight | 125 lbs | 155 lbs | 185 lbs |
| Calories | 120 calories | 144 calories | 168 calories |
What to expect from your first hatha yoga class
It’s up to your instructor whether you want your hatha yoga class to be slow or more intense, but the most important thing is to breathe during pose transitions and move at your own pace.
Hatha yoga poses include downward dog, cat and cow pose, child’s pose, and mountain pose. These are basic poses that are great for beginners to learn, but can also help advanced yogis return to simplicity when needed.
Your instructor will give you a general time frame to hold the pose, but you can expect to hold the pose for 5 to 10 breaths. If you are unable to perform a particular pose, please feel free to request a change.
Legardo also suggested letting go of all expectations and encouraging students not to worry about setting tough goals, such as studying hard in an hour-long class or trying to nail every pose. is recommended.
“I want people to use their time on the mat for self-exploration and exploration, not judgment or rules,” she says. “Just five minutes of her conscious movement and breathing can do wonders.”
How to find a hatha yoga class near you
Hatha is probably the most popular form of yoga, so many gyms and fitness studios offer classes.
Check out Yoga Alliance and ClassPass to find studios and classes near you. You can also check classes at lahathayoga.com/ , Daily Burn, If you have a gym tickets, ask if the establishment specifically serves grouper.
