What is Hatha Yoga Definition, Benefits, Poses in easy way 2022

What hatha yoga? Definition

Hatha yoga Description and Define hatha yoga: Hatha yoga is a physical yoga discipline that emphasizes bodily postures, or asanas, and breath control, or pranayama. Hatha Yoga asanas is a branch of yoga that emphasizes physical exercises to achieve a healthy body and mind. Hatha yoga asanas has traditionally been used as a catch-all phrase for any style of yoga that combines positions (“asanas”) with breathing methods (“pranayama”). Many prominent yoga styles in the United States, including ashtanga, restorative, vinyasa, Iyengar, and others, are classified as Hatha.

What is the similarity between Hatha and vinyasa yoga? In contrast to vinyasa courses, which frequently flow through a sequence of poses at a rapid rate, Hatha programs usually guide practitioners through postures at a slower pace with additional instruction on how to execute each pose correctly. Keep Focusing on classical hatha yoga below.

Hatha Yoga Postures for beginners

Tadasana (Mountain pose Yoga)

Standing in mountain exercise (Tadasana pose)

The mountain position is the foundation for all standing yoga asanas and is a classic of Hatha yoga for beginners. It activates all muscle groups and improves body posture. To avoid injuries, practice tadasana on an empty stomach and with control.

How to do Tadasana

  1. Stand tall with your feet together and your toes touching. You can wear your heels slightly apart.
  2. Place your hands beside your body and make sure your thighs are solid.
  3. Raise your kneecaps while keeping your lower tummy soft.
  4. When lifting your inner ankles, keep the arches straight.
  5. Draw your upper thighs downward and extend your tailbone toward the floor. Raise your pubis toward your navel.
  6. For equilibrium, look straight ahead and concentrate your sight on a single spot.
  7. Inhale deeply as you stretch your arms upward; allow your entire body to stretch from head to toe.
  8. Maintain for up to 60 seconds. Exhale as you come out of

Vrikshasana (Tree Pose)

Tree pose Yoga

The tree pose strengthens the legs, arms, and back while also fostering mental balance. Vrikshasana is a Hatha yoga posture for beginners that reduces sciatica, strengthens the legs, opens up the hips, and core strength. It is also known to boost focus.

How to do the Vrikshasana

  1. Maintain a straight posture with your arms at your sides.
  2. Position your right foot against the inside of your left thigh. Place the sole flat and firmly on the thigh’s root. Make sure your left leg is straight.
  3. Establish your balance, breathe, and gently lift your arms from the sides above your head. Namaste mudra is formed by joining your hands together.
  4. Maintain equilibrium by looking straight ahead at a single point.
  5. Take long, deep breaths while your body is firmly stretched and your spine is straight. Relax with each inhalation.
  6. Gently lower your hands and let go of the leg.
  7. After a few seconds of relaxation, repeat the stance with the opposite leg.

Uttānāsana (Standing Forward Bend)


The standing forward bend, or Uttanasana, is beneficial to both the body and the psyche. Although it is simple, it is far from easy since it takes flexible hamstrings, calves, hips, and, most importantly, patience. This straightforward stance reflects the ebbs and flows of your body and life.

How to do Uttanasana

  1. Begin standing with your hands on your hips. Exhale and bend forward, hinged at the hips. 2. Extend your limbs as far as you can from your hips to your head.
  2. Place your fingertips on the ground or on a block. Relax the back of your neck and head.
  3. As you inhale, feel your body stretch and your chest reach toward your toes as you exhale.
  4. Maintain the posture for up to 60 seconds.
  5. To exit the posture, return your hands to your hips and slowly lift your torso.

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Adho Mukha Svanasana (Downward-facing Dog Pose )

Adho Mukha Svanasana | Image credit: Freepik.com

Adho Mukha Svanasana, one of the most frequent yoga asanas, increases blood flow to the brain. The downward-facing dog stance energizes, strengthens, and lengthens the muscles. It tones the core and waist, lengthens and strengthens the hamstrings and calves, and strengthens the back.

How to do Adho Mukha Svanasana

  1. Get down on all fours and position your body to resemble a table. Check that your hands are parallel to your shoulders and your feet are parallel to your hips.
  2. Exhale deeply and elevate your hips. Straighten your elbows and knees at the same time. Your body should form an ‘inverted V,’ and your toes should point outward.
  3. Press your hands into the ground to lengthen your neck. Allow your ears to contact your arms.
  4. Maintain for a few seconds
  5. To release the hold, bend your knees.

Setu Bandhasana (Setu Bandhasana) (Bridge Pose)

Setu Bandhasana

The Bridge Pose is a Hatha Yoga posture that strengthens the core and lower body while also stretching the spine. Setu Bandhasana increases energy levels in the body and activates the neurological and endocrine systems.

How to do Setu Bandhasana

  1. Lie on your back on a yoga mat and bend both knees. Place your feet hip-width wide, lying flat on the floor.
  2. Keep your arms parallel to your body, palms facing down. Your fingertips should softly brush across your heels.
  3. Inhale and drive your feet into the floor to elevate your hips; roll your spine off the floor. Maintain a hip-width gap between your knees.
  4. Raise your chest by pushing your arms and shoulders down.
  5. Raise your hips as high as you can using your legs and buttocks.
  6. Hold for 4-8 breaths.
  7. Exhale and slowly roll the spine back to the floor to release.

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Halasana (Plough Pose)

Halasana | Image credit: Freepik.com

The Halasana is a Hatha Yoga stance connected with discovering riches within and is identical to the plow. The Plough Pose advantages include reduced stress and weariness, as well as a quiet brain, supple shoulders and spine, and relief from menopausal symptoms. The posture is beneficial for insomnia, sinusitis, infertility, back pain, and headache.

How to do Halasana

  1. Lie flat on your back on a mat with your arms beside your body. Your palms should be facing down.
  2. Inhale and lift your feet off the ground using your abdominal muscles. Your feet should be at a right angle to your body at this point.
  3. Press your hands to the floor to raise your hips off the ground. Your feet should be precisely above and beyond your head, and your back should be perpendicular to the ground.
  4. Hold the posture for a few seconds while focusing on your breathing.
  5. Exhale and carefully return your feet to their previous posture, avoiding any jarring movements.

Sirsasana ( Head Stand )

Sirsasana (Head stand yoga)

Headstand has incredible health advantages. This yoga asana improves blood circulation to the head, neck, and face. Sirsasana reduces inflammation and neurological congestion by relaxing the flow of blood to the lower limbs. The Headstand calms the heart also while releasing the kidneys and adrenal glands.

How to do Sirsasana

  1. Begin on all fours, as in the downward-facing dog stance.
  2. Place your forearms on the floor, elbows just behind your shoulders.
  3. Make a cup with your palms by clasping your hands together and interlacing your fingers.
  4. Next, rest your chin on the floor and your palms on the back of your head.
  5. Extend your legs like you would in a downward-facing dog stance.
  6. Walk your feet as slowly as possible toward your head.
  7. Lift your legs off the floor with a push. Do not attempt to enter the whole extension. Allow your legs to dangle freely, with your thighs bent and your hips hinged and your back straight.
  8. Now, align your thighs with your backbone and allow your shins to hang toward the rear.
  9. Maintain this posture and take a few deep breaths.
  10. Exhale softly and slowly bend your knees to fully lengthen your lower body.
  11. Maintain a strong core and hold the posture for at least 10 seconds (Never kick up into a headstand. You may also try the other method of extending one leg first, then the other.)

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Salabhasana (locust pose)

Salabhasana (locust pose) | Image Credit: Freepik.com

Salabhasana is similar to a locust at rest, but it is considerably more difficult. The Locust Pose stimulates the internal organs and increases blood circulation. This Hatha Yoga stance for beginners balances acid-base balance while also strengthening the thighs, shoulders, legs, hips, and calf muscles. Salabhasana is included in the yoga for weight reduction program because it regulates metabolism and decreases stress and anxiety.

How to do Salabhasana

  1. Lie on your stomach on a yoga mat with your hands by your sides.
  2. Take a deep breath in and elevate your legs and upper torso.
  3. Lift your legs higher up utilizing your inner thighs without bending your knees. Allow your weight to be supported by your abdomen and lower ribs. Support yourself with your hands.
  4. Hold the stance for up to one minute before progressively releasing it.

Sarvangasana ( Shoulder Stand )

Sarvangasana | Image credit: Freepik.com

The shoulder stand also referred to as Sarvangasana, is a Hatha Yoga asana that impacts the operation of all parts of the body. The Shoulder Stand, sometimes known as the “queen of asanas,” helps both mental and physical wellness. In the Sarvangasana, the entire body is supported on the shoulders.

How to do Sarvangasana

  1. Lie on your back with your hands by your sides.
  2. With one action, support your back with your hands and elevate your legs, buttocks, and back ( in that order )
  3. Bring your hands lower on your upper back and your elbows closer together. Straighten your legs and spine by pressing your elbows down. Make sure your whole weight is on your shoulders and upper arms, not your neck or head.
  4. Avoid swaying your legs. Raise your heels and bring your toes just over your nose. Do not force the neck into the floor; if you feel any pressure on it, release the posture.
  5. Breathe deeply and hold the stance for 30-60 seconds.
  6. To release, lower the knees to the brow. Slowly lower your hands to the floor and then your spine to the floor.
  7. Take a minute to unwind.

Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose) | Image credit: Freepik

The Bow Pose is named after the spinal cord, which is the most vital portion of the body. The Bow Pose strengthens both the abdomen and back muscles. It has been shown to boost the reproductive organs as well as start opening the neck, chest, and shoulders. It stretches the back and relieves tension and menstruation discomfort.

How to Dhanurasana

  1. Lie on your belly on the mattress, feet hip-width apart. Maintain your arms beside your body.
  2. Gently fold your knees and keep your ankles together.
  3. Exhale and lift your torso and legs off the ground, then draw them back.
  4. Maintain a straight expression and avoid stressing your face.
  5. Focus on your breathing while holding the position; your body should be as rigid as a bow.
  6. Take slow, deep breaths 7. After 15-20 seconds, release the stance.

FAQ Hatha Yoga

Is Hatha yoga good for beginners?

Hatha is a peaceful yoga style that focuses on static postures and is ideal for beginners. Despite its softness soft, it may be physically and psychologically demanding. While the length of each session varies based on the teacher, most programs range between 45 and 90 minutes.

Can you lose weight with Hatha yoga?

30 minutes of Hatha yoga burnt 120 calories for a 125-pound person, 144 calories for a 155-pound person, and 168 calories for a 185-pound person, according to the research.

How many steps in hatha yoga?

It is a series of 24 poses linked to the flow of the breath. While there are many different variations of sun salutations, the sequence shown here is the most fundamental Sun Salutation in Hatha yoga.

What are the 5 benefits of Hatha Yoga?

Hatha Yoga benefits are below

  • Improved sleep. According to a 2013 study, yoga not only helps people fall asleep faster but also improves their sleep quality.
  • Reduce your stress.
  • Improve your core strength and balance.
  • Reduce back and neck discomfort.
  • Reduced levels of depression.
  • Increase your flexibility.

How do you become a Hatha Yogi?

Hatha is a combination of the terms Ha and Tha, which signify sun and moon, respectively. A Yogi must unite the sun’s (masculine, active) energy with the moon’s (feminine, receptive) energy, resulting in an individual’s balance and enlightenment. Hatha Yoga is a powerful healing and purifying technique.


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