Hatha Yoga Definition- Origin and Benefits


Hatha yoga is known as a union of prana and mind to attain spiritual perfection. Yoga Hatha comprises of pranayama, meditation, and stretching exercises.

Practicing Hatha will give you quite a lot of mental, physical, preventive, and healing advantages.

There is no restriction to learn basic yoga poses and relaxation techniques whether you are a businessman, student, public officer, athlete,  housewife, or retired person. Hatha yoga supplies positive energy in the body and improves health situations and promotes mental balance.

It invigorates and heals the body and helps in supplying direct blood and oxygen to internal organs. It is the only key to seem younger, live a healthy and disease-free life. 

Why Hatha Yoga is Popular among all Exercises ?

There are a number of exercises, such as walking, cycling, mountaineering, running, but hatha yoga proves to be the most efficient amongst all. It refreshes and relaxes your mind and body.

Hatha yoga has become a very popular way for individuals who wish to strengthen their mind, body, and spiritual health in mid of the 20th century.

Powers behind Hatha Yoga

This historic practice is designed to promote steadiness among the 3 elements spiritual, physical, and mental health.

The truth is that “Yoga” in really refers to this union and literally the “yoking in combination” of spiritual, physical, and mental health.

The word “Hatha” additional indicates stability. As it’s made up of “ha” means sun and “tha” means moon.

Hatha yoga supplies a balanced, therapeutic approach to release stress, enhance the physical condition, and increase relaxation for people who have incorporated it in their life.

Hatha Yoga Definition

As already mentioned in the post that Hatha yoga is a union of yoga practices together with kundalini, karma yoga, and plenty of others.

It’s the father of many other different kinds of yoga, such as Bikram yoga, which makes use of an identical structure, however, it provides extra challenges such as a very hot room.

All yoga originates from spiritual disciplines that began up to 5000 years in the past, although these activates weren’t similar to lately hatha yoga.

Ancient meditative and physical practices ultimately evolved into a kind that modern practitioners would recognize.

These yoga practices have been delivered the first time to the west in the late 19th century by Swami Vivekananda.

They remained a relatively unknown way of personal advancement until the 1960s and 1970s. on the other hand, when focused on eastern practices increased greatly.

Those have been first delivered to the west in the late 19th century through Swami Vivekananda.

They remained a relatively unknown way of personal advancement until the 1960s and 1970s, on the other hand, when focused on eastern practices increased greatly.

The rise of the hobby in alternative therapies led extra people in Europe and North The USA to undertake and adapt yogic practices for their very own use, generating the yoga classes we now view as usual.

Hatha Yoga Flow

Each and every yoga class is slightly different, however, all of them use a similar elementary philosophical grounding.

The common modern yoga class is between 45 and 90 mins lengthy and begins with a meditative breathing exercise adopted through a physical warm-up.

The primary focal point of Hatha is to perform equilibrium between the mind and the body. Because of this reason, yoga classes are designed to combine numerous asanas and pranayamas to perform a difficult exercise to each in addition to faucet into your hidden physical and mental capacity.

A Hatha class leads the practitioner through a series of postures, keeping them for various sessions of time and making sure that each one muscle tissue of the body is warmed up after which exercised all the way through every class.

This gives a complete body exercise better than any aerobics or Pilates session can deliver, as many of the postures are very strenuous and demanding in nature, pushing the body to reach its utmost potential.

The Hatha Yoga was invented by Yogi Swatmarama in the 15th century in India and is derived from the Sanskrit words Ha for sun and Tha for the moon.

It’s a way of liaison between negative and positive portions of a yogi’s system. Nowadays, It has gained popularity in the west due to various kinds of practices.

This is a physical practice ultimately that trains the body to reach the top levels of spirituality. There are numerous parts of hatha yoga just like Astanga, Iyengar, and Bikram Yoga.

It is most commonly well-known for the various postures which are included in the session together with the traditional breathing exercises.

These postures allow the body to be toner, extra flexible, and possess more power.

The other necessary part of Hatha classes is the breathing ways integrated into it. Yogis need to be very conscious of keeping up correct breathing along with attaining the postures.

Certain sessions break up periodically to let the yogis focus on their pranayamas.

It is considered to be a basic part of Hatha because it allows the practitioner to perform control of the body and center the focus at the internal itself.

Correct breathing ensures a smooth transition to the meditation a part of Hatha Yoga, which even if isn’t necessary, however many of us decide to benefit from it as well.

Hatha Yoga Poses

Mountain Pose

Downword Facing Dog

Tree Pose

Cobra Pose

Mountain Pose

The mountain pose (referred to as the Tadasana) was given its title from various defining properties that share the symbols of the mountain.

The pose advantages from a top stage of comfortable energy and a sense of invulnerability.

Very similar to a mountain, the Practitioner practicing this pose can be surrounded by tranquillity and can feel a heightened effect of steadiness.

The clarity and profound imaginative and prescient offered by means of this pose will let you move deeper for your internal feelings and unite along with your internal self on a very deep level.

The mountain pose is completed by putting the heels somewhat apart so that toes are parallel. Perform a from side to side rocking movement on your feet and slowly come to a complete prevent.

Lift the ankles to be able to consolidate the pose while additionally tightening the leg muscle tissues.

Thrust your tailbone towards the ground whilst lifting your pelvic area towards the navel. Your palms must be resting close to your body when you are pushing your shoulder blades backward.

The straight forward positive effects of the mountain pose made it the basis of many other poses. Tadasana means that the training yogi has to find the which means of stability and stillness ahead of progressing additional.

Because of this, the mountain pose is likely one of the very best tactics to connect to your internal feelings whilst uncovering the subtle tactics of yoga.

The power channels of the mountain pose traverse all your body, following the backbone, from the back of the neck and on towards the legs.

Downword Facing Dog

Downward Facing Dog is a pose that appears really easy however is slightly difficult, each to one’s energy and ones flexibility.

This can be a pose you’re prone to encounter in most starting yoga sessions and get advantages greatly from through the times.

Downward Facing Dog is technically categorized as a forward bend, which normally quiets the fearful system and gives a boost to the immune system.

It has many advantages, together with developing arm, core, and wrist strength, stretching the shoulders, back, neck, buttocks, hamstrings, and calves, and retaining the toes and feet flexible.

Downword Facing Dog
Downword Facing Dog

Common Downward Dog pose lays the rules of strength and flexibility within the hands and shoulders for inversions like Handstand and Forearm stand, and as soon as you’re used to it FEELS SUPER!

There are some contraindications to doing Downward Dog. If in case you have a wrist, shoulder elbow, or neck injury it’s better to switch it or skip the pose if you do not know tips on how to modify.

Throughout a head cold, sinus or ear infection, eye problem, or after contemporary dental work it is really helpful to keep away from the whole pose as it places your head upside down and will increase swelling and inflammation and might lower healing time.

Getting into the Pose.

With all Yoga Poses, there are lots of ways to practice. It is a safe and easy method to get started.

1) Come in your palms and knees along with your wrists below your shoulders, and your fingers unfold. Use a yoga mat, or put a folded towel or blanket beneath your knees if they harm at the ground.

2) Tuck your feet below, knees hip-width apart, and stretch your hips as far back towards your heels as they move. If the knees harm to bend deeply, then simply move as far as is relaxed.

3) As soon as you may have stretched your hips back, slide your palms forward without shifting the hips forward, in order that from your hips for your fingers you’re making a straight line.

Unfold your fingers extensive, point your center fingers straight ahead OR somewhat out to the sides, and press both palms completely into the ground. Stay the inside edge of your hand anchored to the ground/mat.

4) Maintain the straight line from wrists to hips and raise your hips up. At this point, the strength of the legs needs to take over to lift, and if that occurs all the weight comes forward into the palms and wrists and the upper back rounds, To keep away from this, stay the knees somewhat bent as you LIFT the hips straight UP and BACK, then slowly stretch the heels towards the ground.

5) Congratulations, you’re in Downward-facing  Dog! Breathe calmly and deeply. When you’re feeling ready, come down and relax with your hips to your heels and your hands forward or by your sides.

Tree Pose

The yoga tree pose, additionally recognized in Sanskrit as “Vrksasana,” is likely one of the hottest and stress-free poses inside yoga. This can be a standing pose that calls for numerous concentration and stability to help give a boost to your legs. Whilst finding out learn how to balance is difficult, there’s most likely no other pose more useful than the tree poses to show you.

Whilst you first try this pose, you should definitely have something solid near you to lean on if you want it. The very last thing you need to have to do is collapse and hurt your self. Clearly, nothing is more hectic than a trip to the emergency room.


We need to keep away from tension. Yoga is about relaxation and devoting the essential time your body wishes in order to free up stress. In any case, as soon as you’re ready to begin, follow these directions on the way to do the yoga tree:

First, you need to get started in a basic standing pose. Straighten your back, keep your ankles in combination, and unfold the tops of your toes from each other.

Flip your quadriceps in so that your hips are extensive. After that, breathe in order that your abdomen is firm. Now you’re ready to begin the yoga tree pose.

Distribute your weight evenly throughout your ft. Next, slowly start to steadiness in your right leg by placing your entire weight on it.

Raise up your left leg and bend it on the knee. Put the bottom of your left foot in your right thigh foot. Don’t place it at the knee. Lean-to your right leg with your left leg and use it that will help you balance. Make sure to handle a straight hip position. You must look kind of like a flamingo.

In the end, inhale and raise your palms as much as the sky and put your palms in combination in a prayer position over your head.

Once you have achieved this, exhale and slowly bring back your arms, keeping up the prayer position, till they’re directly in front of your chest. Attempt to hang this pose for a minute or so.

After you have completed, rinse and repeat the method with your second leg. In case you are having hassle retaining your self straight, try to have a look at something within the room to gauge your movement.

As I discussed above, newbies must at all times have something stable at hand to lean on in case they want it.

Cobra Pose

Cobra pose is a popular yoga pose. To do this, you must first have a yoga mat. After laying the yoga mat on the ground, you lay your forehead on it and lie down.

While shaking the fingers of your feet, keep both your legs comfortably close.


Now put both your palms under the shoulders on the floor and stretch your fingers forward.

Raise your upper body 2–3 inches above the floor and press the hips down to the floor. As soon as you fill the stomach with the breath, lift your forehead, nose, chin, shoulders, and chest upwards, then half the body which is the upper part of the stomach will feel upward and a half which is below the belly. Is that it will feel like pressing down on the floor

Then slowly bend your arms with the elbows and bring your forehead and chest down towards the floor, which will be about half of the body on your arms.

Whenever you lift half the body upwards, then you will take a deep breath and hold this breath for 2-3 seconds.

Once again slowly leave your upper body on the floor and relax.

When you bring the body towards the bottom, your body will be in the middle of both the elbows and the mouth and forehead will be on the ground and both the legs will be fixed on the ground and the knee and the forearm will be on the ground.

After doing this 3-4 times, relax and if you feel the need, keep the right and left parts of your head on the ground.

Place the palms again under the shoulders, bend both elbows and both should be next to the body.

Lift the knees straight from the floor while pressing the top of the feet down.

Engage your abdominal muscles and press both palms into the floor, slowly raising the forehead, nose, chin, shoulders, and chest off the floor.

The shoulders are below and away from the ear. Keep your elbows at a 45-degree angle or less. The navel stays on the floor.

Enlarge your neck and stare straight. Hold for 3-5 breaths

Upper body stays up

When you press the pubic bone into the floor, put the back legs and feet together, and raise the back-up action slightly up the middle back. Pull back with the heel of the hands, then feel like you are pulling your chest forward through the arms.

Keep the shoulders soft and lower the back while straightening the arms. Stretch the chin towards the neck so that the back of the neck remains long.

Stay in this position for a few breaths, expanding the chest on exhalation and lengthen the spine on exhalation.

When you combine this mudra with a hissing sound on each breath and an awareness of the line of energy from the perineum to the sacrum, it becomes a mudra, the serpent seal.

Exhale and slowly start lowering your body from waist, chest, chin, nose and forehead.

Pause and repeat