hatha yoga

Hatha Yoga & Its Health Benefits

Also known as Beginners Yoga, Where “Ha” refers to Sun and “Tha” Moon, Hatha Yoga is all about balancing energies of sun and moon in the body. It maintains the balance between left and right channels or nadis with exercise or asana to help you connect to your higher self.

Hatha Yoga attempts to balance mind and body via physical postures or “asanas”, purification practices, controlled breathing, and the calming of the mind through relaxation and meditation.

6 Principles of Hatha Yoga

  1. Asana – steady comfortable state of body and mind.
  2. Pranayama – expansion of capacity to retain prana.
  3. Pratyahara – withdrawal from the sensory input.
  4. Dharana – bringing the mind to one single point.
  5. Dhyana – observing the self.
  6. Samadhi – becoming free from Maya.

Awakening of the Kundalini is an important part of the Hatha Yoga.

What to Expect in Hatha Yoga Class

The classes generally last for about 45 to 90 minutes. The classes start with a warm-up session and end with meditation, The classes focus on learning,

Breathing, The session will start with breathing exercises. You will be asked to focus on your breath, Your instructor will teach you techniques and may give you different breathing exercises to try.

Body Poses, Involves various poses or a series of movements to improve balance, flexibility, and body strength. The poses vary widely, ranging from easy to difficult.


If you find it difficult, The instructor will teach you a pose that is easier to follow.

Meditation, A brief meditation session before ending your class. It can be done with your body lying on your back or Savasana, the final resting pose at the end of almost every yoga practice.

Health Benefits

There are many health benefits associated with Hatha Yoga, Including:

  1. Reduce Stress, The session involves various breathing and meditation techniques that help to keep the mind calmer. You will feel more relaxed.
  2. Relieves Back and Neck Pain, Apart from being good for relaxation and dealing with stress, hatha yoga is also widely practiced to deal with neck and back pain.
  3. Increases the Duration and Quality of Sleep, Several studies have shown that hatha yoga can improve a person’s sleep quality and duration. People who regularly do hatha yoga will also feel more energized and fresher after waking up.
  4. Body Flexibility, The postures or asanas, involved in Hatha Yoga helps improve balance, flexibility, and strength. If practiced regularly for 8 weeks, It can increase body flexibility by up to 35%.
  5. Relieves Menopause Symptoms, Recommended for women who are experiencing menopausal symptoms, such as feeling hot or hot, muscle aches, headaches, insomnia, and mood swings. If practiced regularly, It can increase the production of natural stress-relieving hormones, namely endorphins.
  6. Maintains Heart Health, If practiced regularly, It can control blood pressure and keep heart rhythm stable and is considered good for health. Lowers the risk of cardiovascular disease.

In addition, Hatha Yoga can also lower cholesterol levels, maintain lung health and function, helps boost the immune system.

The classes provide an opportunity to stretch, unwind, and release tension. You may find it difficult or slow in the beginning, don’t give up.

If you are pregnant, suffering from certain diseases, or are elderly, it is advisable to consult a doctor and yoga instructor first before starting your classes.