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Yoga Types |
Yoga for Beginners (Home) > Yoga Types > Hatha Yoga Hatha Yoga: Benefits and LimitationsHatha Yoga, sometimes called physical Yoga, is what most Americans think of when they hear the word "Yoga." Hatha Yoga focuses on a series of asanas, or postures, and on pranayama, or breathing. Asanas are meant to prepare the body to stay in one position for long periods of meditation. They are also intended to purify and regulate the flow of energy through the body. There are more than two hundred different asanas that address every area of the body. Postures may involve sitting, reclining, inversions (standing on one's head), forward and back bends, twists, and positions held for long periods of time for balance. The final asana in most sessions is called the Shavasana or the Corpse, so named because one lies on one's back, legs and arms spread comfortably, palms up, and imagines physical relaxation so deep it is as if the life force has departed. Another aspect of Hatha Yoga is pranayama, or breathing. Students are taught several different ways to breathe to promote the flow of energy through the body. Different breathing techniques include abdominal breathing, alternate nostril breathing, and ujjayi breathing. Ujjayi breathing is sometimes called loud breathing. It involves learning to control throat muscles while breathing deeply through the nostrils. Benefits and Limitations of Hatha YogaHatha Yoga has several benefits. It promotes focus and concentration and it can help the practitioner learn to relax tense muscles, and it can increase one's strength and flexibility. Its one limitation as an exercise program is that it does not seek to increase heart rate like aerobic exercise, so it does not have the cardiac benefit of a brisk walk or a turn on the Stairmaster. Although Hatha Yoga is considered a gentle, attainable program for beginners, some people who have not exercised in a long time or who are struggling with back or neck problems may not be able to manage the different postures. Such people might be better served starting with Iyengar Yoga, which uses props such as pillows and straps to assist with balance. Other people who use Hatha Yoga mainly for physical exercise and not for meditation, breathing, spiritual alignment, etc., may feel that the gentle postures of Hatha Yoga do not provide enough of a workout. They might do better with Ashtanga or Power Yoga, which moves through the postures rapidly and provides a heavy physical workout. In general, Hatha Yoga is a good place for beginners to start their yoga journey. If practiced mindfully, Hatha Yoga can produce positive physical, spiritual, and mental results.
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