What is hatha yoga?

Hatha yoga poses refers to the physical yoga postures practice. This includes Vinyasa, Ashtanga, Iyengar and also the Power yoga classes. Hatha the word is translated as forceful or willful, yoga activity. ‘Ha’ represents the Sun and the ‘tha’ represents the Moon, thus offering yoga of balance.  The practices of Hatha calm your mind, body and spirit, thereby preparing for meditation.

Hatha Yoga Poses coverage

Hatha yoga poses encompasses more varieties of yoga poses and so is referred to as an umbrella term. It does not focus on one type of yoga practice. It covers all the poses in association with controlled breathing as a component of every session. You may inhale while you stretch your body and as you contract the body, exhale. Ensure to breathe normally, while doing yoga poses, but do not hold your breath.  However, most of the yoga poses are a subset of Hatha yoga and are practiced also as gentle exercise types.

Different Hatha yoga poses

Hatha yoga poses



Stand keeping your shoulders relaxed and feet together, allow your arms as usual hanging at the sides.  Take a deep breath and raise your hands above your head such that palms face each other. Hold for 30 to 60 seconds keeping the breathing pattern normal. Lower your arms as you exhale. This is the starting position for most standing hatha yoga poses.


Stand positioning your feet together, arms at the sides. Transfer your weight to the left leg; bend with right knee and position the right foot sole inside left thigh. On finding the balance, move in a prayer position keeping your palms together in front of your chest. Bring your arms up over your head, during inhalation and keep the palm separately facing each other. Hold for 30 seconds, exhale and lower your arms.


The basic is Warrior I. Start with Mountain pose, spread 3 to 4 feet wide your feet. Turn 90 degrees, extend your arms with palms down, relax your shoulders. Bend your right leg to a 90 degrees position, but make sure your knee extension does not cause pain. Hold for 60 seconds and switch sides.

Downward-Facing Dog:

 This pose is a sequence of the Sun Salutation. It works on each body part, thereby making it a challenge to hold for some time. Start on your knees and hands, spread your fingers out.  Turn your toes, exhale and lift your knees off the floor. Slightly bend the knees and concentrate on pushing heels down to the floor.  Hold for one minute and bend your knees to the floor down and inhale.


This pose helps chest, spine and neck stretch. Begin by lying on your back and keep the knees bent, feet soles flat and arms at the sides. Move heels close and while you exhale, push hips upward, keeping the arms and feet pressed to the mat. Hold your hands under pelvis lift chin and press shoulder down. Retain this pose for 30 seconds and release on inhalation, thereby rolling your spine on the floor.

Staff Pose:

This helps open your chest, lengthen your spine and to stretch your legs back.  Sit on the floor, extend legs, place hands behind hips such that fingers point away from the body. Sit straight, press hips to the floor and lengthen your spine. Press chest forward and relax your shoulders back.  Push the heels away, pulling the toes towards you. Hold this yoga pose to a count of three to six breaths.

Easy Pose:

 Easy pose is really one of the easy hatha yoga poses to master. Begin by sitting on a yoga mat, cross your legs such that you relax your feet and your pelvis is in neutral position. Keep your palms up on your knees and hands may be on your either lap. Focus on your tailbone lengthening towards the floor and take deep breaths. Practice this yoga pose, alternate the legs crossing each time.

Hatha yoga benefits-

♦ It gives you the calm feeling by reducing stress level.

♦  Hatha yoga increases your flexibility.

♦  It gives you strength.

♦  It will enhance your balances.

♦  Increase your fitness level.

♦  With regular practice you can lose weight.

♦  It will Relax your tight muscles.

♦  It will improve your blood rotation.

♦  Hatha Yoga helps to reduce chronic pain.

♦ It’s very useful for lessening anxiety and depression.

♦ It will help to improve concentration.


The yoga poses are the same, but while practicing it, ensure to do it early in the morning. It helps in keeping your mind relaxed and calm. The hatha yoga poses include many yoga poses and ensures benefits.

Now over to you. let me know if you are doing hatha yoga and also know the benefits you are getting from it.

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