Hatha yoga is a type of yoga that is ideal for beginners who are just starting their yoga journey. This type of exercise is widely chosen because the poses include basic movements that are easy to learn and practice at home.
Basically, yoga combines physical exercise, breathing techniques, and concentration. In relation to this, hatha yoga focuses on breathing techniques to help connect the mind and body.
Before starting hatha yoga, it is important to first understand what hatha yoga is and the benefits it can offer. So, let’s take a closer look at hatha yoga below!
What Is Hatha Yoga?
Hatha yoga is the foundation of all types of yoga that helps improve flexibility and body strength through a series of specific movements. Hatha yoga combines special breathing techniques and meditation as a method of relaxation.
The term “hatha” also symbolizes the balance between the sun and the moon within oneself. It comes from the word “Ha,” meaning sun, and “tha,” meaning moon. Based on this philosophy, hatha yoga is often considered one of the most calming types of yoga compared to other styles.
The main foundations of hatha yoga practice include breathing exercises, physical postures, and meditation. Together, these elements aim to improve flexibility, strength, body balance, and mental calmness.
In general, the movements in hatha yoga teach the principle of achieving balance in life. The practice is usually performed by combining standing and seated poses at a relatively slow pace.
Hatha Yoga Movement
The movements in hatha yoga are among the most commonly practiced yoga poses. Here are some of the hatha yoga poses you can try.
1. Tadasana
To perform the tadasana pose correctly, stand upright with your feet slightly apart. Then, place your arms at your sides with your palms facing outward. After that, take a deep breath as you raise your hands overhead and bring your palms together in a prayer position.
Hold the position for about 60 seconds while keeping your spine straight and aligned with your legs so your body weight is evenly distributed. Then, slowly exhale your breath.
2. Uttanasana
This movement is also known as the standing forward bend pose. To do it, stand upright with your feet shoulder-width apart and stretch your arms overhead. Then, bend at the waist while lowering your upper body until your chest and forehead are close to your thighs. Hold the position for 20–30 seconds, then slowly release.
Read also: Here Are 4 Benefits of the Cobra Stretch for Physical Health
3. Vrikshasana (Tree Pose)
This pose begins with the tadasana position, then slowly shifts your body weight onto your right foot. After that, lift your left foot and place it gently against your inner thigh. Make sure your hips remain open and your knee points outward to the side. Then, take deep breaths while holding the position before repeating it on the other leg.
4. Setu Bandhasana
First, lie on your back with your knees bent. Place your arms at your sides and keep your feet flat on the floor. Then, move your heels closer to your hips and take a deep breath.
After that, exhale while pressing your feet and arms into the mat, then lift your hips toward the ceiling. Raise your chin slightly and lower your shoulders. Hold the position for up to one minute, then slowly return to the starting position..
5. Paschimottanasana
To perform this pose, sit on the mat with your legs stretched out in front of you and keep your back straight. Then, inhale and raise your arms above your head. After that, exhale while bending forward from your hips, making sure your back stays straight. Hold the position for 20–30 seconds.
6. Trikonasana
Another hatha yoga pose you can try is trikonasana. Start by standing with your feet wide apart, then raise both arms while taking a deep breath. After that, exhale and slowly lower your right hand toward your right foot. Extend your left arm upward toward the ceiling and hold the pose for several breaths. Repeat the movement on the opposite side.
Benefits of Hatha Yoga
Hatha yoga is considered a gentle and relaxing form of exercise. Even so, it offers a wide range of health benefits. Here are some of the benefits of practicing hatha yoga.
1. Strengthens the Body’s Muscles
The movements performed during hatha yoga practice engage various muscles throughout the body. Muscles that are rarely used in daily activities can become stronger and more flexible, allowing them to function more effectively.
2. Improves Mood
One of the main focuses of hatha yoga practice is meditation, which is usually done at the end of the session. This can help manage stress, emotions, and negative thoughts, making the body feel more relaxed.
3. Relieves Neck and Back Pain
Hatha yoga can help improve posture. When posture improves, the risk of neck and back pain may also decrease. This is because better flexibility and movement in the neck area can help relieve stiffness and discomfort.
4. Helps Relieve Menopause Symptoms
Menopause symptoms experienced by women often cause issues such as muscle pain, headaches, difficulty sleeping, and more. Practicing hatha yoga can help increase the production of endorphins, which may help relieve some menopause symptoms.
5. Improves Sleep Quality
Hatha yoga can help improve sleep quality by reducing symptoms of sleep disorders, such as insomnia and other related conditions. Practicing hatha yoga regularly can make the body feel fitter and more energized, even after waking up.
That’s a detailed overview of hatha yoga that you should know. Hatha yoga can be a great option for a regular yoga routine at home. Besides supporting overall health, it also offers many other benefits for the body and mind.
However, aside from maintaining physical fitness, you should also make sure your body stays properly hydrated by drinking AQUADULU. One practical AQUA product to accompany your yoga sessions is the 600 ml AQUA bottled water. After all, not all water is AQUA.
AQUA is a high-quality drinking water choice for healthy people, equipped with a protective layer to help keep it free from contamination. AQUA is sourced from 19 selected mountains across Indonesia and contains natural minerals that give it a naturally refreshing taste.
