Hatha Yoga: Yoga is known for its ability to improve balance and flexibility while providing a challenging yet relaxing way to reduce stress. It is an excellent choice for practicing in the studio or at home as it requires minimal equipment. However, many types of yoga offer unique benefits. Hatha yoga is an ancient practice that is beginner-friendly and gives a complete introduction to asanas.
To learn more about this practice, its benefits, and what you can expect during class, we asked yoga instructors to fill you in on everything you need to know about hatha yoga.
What Is Hatha Yoga?
Hatha is an ancient practice that has long and deep roots. Yoga instructor Natalia says, “Hatha refers to the practices of the body, and hatha yoga can be thought of as “original” flow yoga, which can be traced back to the 11th–13th centuries and Vedic yoga, Or stems from ancient yoga.” Basso.
The exercise is named after the Sun and the Moon. As yoga instructor Tori Schaefer explains, “Ha means sun, tha means moon; the word hatha means union of opposites. It is from this concept, the union of opposites, that all physical yoga was created.” Know about Zodiac Signs and Astrology Signs.
Over time, this type of yoga practice has taken on a different form. “Today, hatha yoga is a term with many meanings and is often the term used for “beginner” yoga classes, although you can find some advanced hatha classes,” Basso says.
What to Expect During a Hatha Yoga Class
“When one goes to a specific yoga class called hatha, they can expect a slow-paced class where the poses are held for long periods of time so that students focus on balancing the union of opposites in each shape. can do,” Schaefer says.
“Modern hatha yoga classes are about 60 minutes long. Many of the asanas done in a vinyasa class will be done in a hatha class as well. You may find yourself performing the downward dog variation, the warrior variety, child’s pose Triangles, pyramids, etc.,” Basso explains.
To be sure what type of class you’ll attend, ask the yoga studio or facility what you can expect and what types of hathas are offered there.
Health Benefits of Hatha Yoga
Yogis have long touted the calming and wellness benefits of practicing yoga. Today, research supports many of these claims.
The National Institutes of Health’s National Center for Complementary and Integrative Health analyzed dozens of peer-reviewed studies and while most of the research was done on a small number of subjects, they found that yoga may be beneficial for the following conditions:
- Anxiety and depression: Yoga can help relieve everyday anxiety and depressive symptoms, however, it may not be effective for medically diagnosed mental health conditions. The NCCIH review of 68 published studies on yoga did not find conclusive evidence to support its effectiveness for the management of anxiety disorders, depression or PTSD.Arthritis and fibromyalgia: According to the NCCIH, there is weak evidence to support yoga has benefits for osteoarthritis, rheumatoid arthritis, and fibromyalgia.
- Back pain: The American College of Physicians recommends yoga as a non-drug method for treating back pain. A 2018 review of eight studies by the Agency for Healthcare Research and Quality found that yoga improves low back pain and function both in the short term. And the intermediate-term benefits, and its effects, are similar to those of other types of exercise.Balance: Yoga helps to improve balance in healthy people, according to 11 out of 15 studies reviewed by NIH.
- Emotional health: Yoga has a positive effect on mental health and the benefits of improving resilience or general mental well-being were shown in 10 of 14 studies reviewed by the NCCIH.
- Menopause: According to an NCCIH review of more than 1,300 study participants, yoga may relieve physical and psychological symptoms of menopause, including hot flashes.
- Mindfulness: In a 2018 survey of 1,820 young adults published in the International Journal of Behavioral Nutrition and Physical Activity, participants reported greater mindfulness, motivation to participate in other forms of activity and to eat healthier, and the effects of a health-minded yoga community. held responsible. Regular yoga practice.
- Multiple sclerosis: Yoga has been shown to have short-term benefits on mood and fatigue in people with multiple sclerosis, however, it does not appear to affect muscle function, cognitive function, or quality of life, as the NCCIH reports.
- Neck pain: A 2019 meta-analysis published in the Journal of Medicine involving 10 studies and a total of 686 subjects found that yoga can reduce the intensity of neck pain and disability from pain, while also improving range of motion in the neck. Can do.
- Sleep: Several studies conducted by the NCCIH have found that yoga can improve the quality and duration of sleep. Populations that have experienced sleep benefits from yoga include cancer patients, older adults, people with arthritis, pregnant women, and women with menopausal symptoms.
- Stress Management: According to the NCCIH, in a review of 12 of 17 studies, yoga was shown to improve physical or psychological measures related to stress.
Traditional vs. Modern Hatha Yoga
“Hatha is a term used to describe all physical yoga practices. To make matters more confusing, there is traditional hatha yoga, which includes specific exercises, and modern hatha yoga, which focuses more on physical practice. given,” says Basso.
Traditional hatha yoga often includes mantra chanting and meditation techniques and involves standing, sitting and completing postures. Asanas are supposed to stimulate specific chakras. Modern hatha yoga focuses primarily on the physical aspects rather than the more spiritual and mythological side.
What to Wear to a Hatha Yoga Class
Choosing flexible, freely moving clothing is essential for hatha yoga. “You’re going to move every part of your body in hatha yoga, so wear something comfortable that gives you enough room to lunge, squat, and go upside down. If your shirt is too baggy, it’s going to go over your head.” A downward-facing dog,” Schaefer says.
Wear whatever you’re comfortable walking with, Basso suggests. “With the slow tempo of hatha yoga, sweat won’t be a concern, but wearing clothes that go with you is ideal. In yoga class, there’s nothing worse than feeling squeezed by speeding or fastening a pair of pants,” She says.
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