Hatha yoga is a system of yoga rooted in yogic traditions and culture. It aims to improve the flexibility of the body by combining the abundance of solar and lunar energies. Hatha yoga asanas provide many benefits including spinal flexibility, improved immunity and mental calmness. Although some positions are challenging for beginners, with practice, they will improve. Hatha yogis aim to improve not only the muscles and locomotor system but also the entire organism, including the mind, nervous system and vital internal organs. Let’s explore the benefits of hatha yoga and how to incorporate it into your daily routine.

What is Hatha Yoga?

“Hata” is a combination of two Sanskrit words: “ha” means sun and “tha” means moon. The goal of hatha yoga is to align the sun and moon within you. The purpose of hatha yoga practice is to prepare for meditation by calming your body, mind and spirit. It is a practical form of the ancient Indian yoga discipline that aims to promote mental and physical health, inner peace and happiness. In addition, the practice of hatha yoga helps to balance your masculine and feminine aspects, deepening your consciousness. This is the first step to achieving balance between masculine and feminine energy, which is essential to realizing your maximum potential, says yoga expert Dr Hamsaji Jayadeva Yogendra.

What are the benefits of hatha yoga asanas?

Here are some of the benefits of hatha yoga asanas:

• Hatha yoga encourages stretching and holding postures, gradually increasing flexibility in muscles and joints.
• Asanas in hatha yoga engage different muscle groups, promoting strength and endurance.
• This type of yoga emphasizes proper alignment and balance, which translates into better posture.
• Practicing hatha yoga helps reduce stress and anxiety.

5 hatha yoga asanas for your overall well-being

Here is a complete guide on how to do hatha yoga asanas.

1. Kukkutasana or Cockerel Pose

It balances and strengthens, connecting you to your spiritual power, says the expert.

How to do it:

• Begin in Padmasana or Lotus Pose.
• Insert hands between calves and thighs.
• Push the arms by reaching the elbows.
• Place palms on the floor, fingers forward.
• Keep your head straight, look forward and lift your body with your arms.
• Keep a straight back and hold the pose.
• Lower down to the floor, releasing the arms and legs.
• Repeat with leg position change.

2. Uttana Kurmasana or Inverted Tortoise Pose

This is an advanced variation of Kukutasana.

How to do it:

• Begin in Padmasana foot-lock, crossing the right foot over the left thigh and the left foot over the right thigh.
• Insert hands between thighs and calves, reaching elbows.
• Hold the neck with your hands, form a finger lock and lie on your back.
• Maintain the pose for as long as is comfortable.
• Release by unlocking the fingers and returning to a seated position.

3. Siddhasana or perfect posture

It is a revered yoga pose, symbolizing mastery and perfection. Its roots are traced back to ancient scriptures, highlighting its importance in meditation and liberation, the expert said.

How to do it:

• Sit straight on the floor.
• Spread the legs one foot apart.
• Bend the left leg and place the foot against the right thigh.
• Bend the right leg and insert the foot between the left thigh and calf.
• Keep your spine straight, place your wrists on your knees and take a deep breath.
• Meditate in this pose for as long as you want.
• Focus on steady breathing, inhaling deeply and exhaling twice as much throughout the practice.

4. Paschimottanasana or West Stretching Pose

Paschimottanasana emphasizes spinal fitness and fosters a sense of achievement with humility.

How to do it:

• Sit on the mat with legs fully extended, feet together and toes up.
• Maintain a straight spine, strong shoulders and neck.
• Place the arms beside the body with the palms facing down.
• Raise both arms beside the chest, bent at the elbows, parallel to the floor, palms facing down.
• Inhale and lean back, pulling the trunk with the spine straight and the toes pointing out.
• Lean forward while exhaling smoothly, drawing in the abdomen, simultaneously stretching the arms to cross the toes while drawing them in.
• Inhale and return to B position, repeating steps 2 and 3 continuously, similar to rowing a boat.
• After four cycles (1 round), return to the starting position with arms out to the sides.

5. Bhadrasana or graceful pose

It is a meditative asana, relieves fatigue and ward off diseases.

How to do it:

• Sit on the mat with legs fully extended forward, feet together and toes pointing up. Place your palms on the mat and keep your arms by your sides.
• Neck straight, chest forward, abdomen relaxed, chin pulled in. Focus eyes straight ahead.
• Exhale and draw both legs close to the body, keeping them close to the floor, knees bent outwards and soles of feet together.
• Bring the feet, toes pointing outwards, close to the genital area, heels toward the perineum.
• If necessary, grab the feet to bring the heels closer to the body.
• Once in position, place the hands on the respective knees and press them down.
• Hold this pose for 1 to 2 minutes, breathing normally.
• Return to the starting position by slowly extending the legs.

While hatha yoga offers many benefits it requires patience and the asanas can cause discomfort and stress if practiced incorrectly.

The ideal time to practice hatha yoga is early morning, as this time is conducive to setting a positive tone for the day and boosting energy levels. However, others prefer to practice in the evening to relax from the stress of the day.