Hatha yoga is the most common type of yoga practiced in the western world. It combines physical poses called asanas with controlled breathing exercises and meditation. A typical Hatha yoga session starts with centering exercises like breathing or meditation, followed by stretches and poses that work the body. Some common poses include Easy Pose, Triangle Pose, and Downward Facing Dog. Research shows that Hatha yoga can increase flexibility, reduce anxiety, and improve core strength. Its slower pace makes it a good entry point for those new to yoga.

1. What is Hatha Yoga
Hatha yoga is the most common type of yoga people do in the western world today. Hatha places
special emphasis on slow, measured movements and mindfulness.
Hatha yoga has many different types, including passive and active exercises. But in the western
world we normally associate this yoga with its passive forms. The yoga sessions involve different
breath control exercises and meditation along with the yoga poses.
Generally, the term hatha yoga is used for any type of yoga that combines poses (asanas) with
controlled breathing (pranayama). The Yogi usually holds a pause for several breaths.
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The Hatha Routine

2. Hatha yoga is good entry point for people looking to start yoga. The slower pace may give your
body more time to adjust to the new routine and postures. Of course, how fast you will adjust will
depend on your physical condition.
There are different ways people do hatha. Some focus on different types of postures, while
others build towards a main posture. A typical session starts with some breathing exercise or
meditation. The idea is to centre ourselves before we move on to other postures. In the build-up
type session, the centring is followed by poses involving bending, twisting, etc. After centring and
stretching your body, you performed the main pose.
There are literally hundreds of poses you can incorporate into your hatha routine. Some common
poses include the Easy Pose (Sukhasana), Triangle (Trikoasana), and Downward Facing Dog
(Adho Mukha Svanasana).
Note: When starting any workout routine, it’s always a good idea to consult your physician
beforehand.
Benefits of Hatha Yoga
Research has shown that hatha yoga can be beneficial for both the mind and body. Here are
some of the benefits you may see by including the workout in your life.
Flexibility
Research has shown that hatha yoga can make can make different parts of your body more
flexible. The researchers measured the flexibility of 56 women, aged 50 to 79, who did 90-minute
sessions once per week. The study concluded that yoga exercises increased spinal mobility and
flexibility of the hamstrings regardless of your age.
Anxiety
Another study involving 501 people doing hatha yoga found that it is a promising method for
treating anxiety. The research was a meta-analysis of 17 studies, including 11 trials.
Core Strength

3. An exercise focused on posture should naturally effect your core strength. Research on this topic
has found a positive relationship between doing hatha yoga for 21 days and core strength.
Hatha yoga is the most common type of yoga in the western world. Its beginner friendly nature
makes it an attractive option for people looking to improve their health.