Hatha yoga – With you to awaken love of life

Hatha yoga is not a strange discipline. However, if you are just “wet feet dry” to get acquainted with yoga, surely this term will more or less confuse you.

For those who are just starting to practice yoga, hatha yoga will be the first choice of trainers to teach. What is Hatha yoga? What are the health benefits of this type of yoga? Why do beginners often choose this type?

The following shares of easyhealthylive.com will give an overview of this type of yoga as well as share some basic movements so that “newbies” can clearly understand and know what this type of yoga does. Please.

Meaning of hatha yoga

What is Hatha yoga? This is an ancient type of yoga that originated thousands of years ago. This type of yoga is a transformative practice of postures (asanas), breathing (pranayama), gestures (mudras), locks (bandhas), meditation sounds (nadausandhana) and purification (Shat kriyas). to exaggerate the physiological functions of the body.

This is to prepare for the attainment of spiritual solidity as well as the realization of spiritual goals. Another basic definition that is often used to talk about hatha yoga is “movement” to move towards “balance”.

In Sanskrit, “ha” means sun, and “tha” means moon. Practicing hatha yoga means seeing the balance between the individual points of the sun and the moon and balancing the opposites within yourself.

Practicing hatha yoga also brings a balance between will and wisdom, once absolute control, one’s will will be awakened. As a result we discover peace, contentment, mental clarity. Then you will exist in a world of spirituality, godliness, and clarity. This is the spiritual meaning of this type of yoga.

10 great benefits of hatha yoga for health

Hatha yoga gives practitioners a lot of health benefits. When you put your body into different hatha yoga poses, your organs, muscles, mind and spirit will have the opportunity to relax and reach a new standard of health:

1. Good for the heart

According to many scientific studies, practicing hatha yoga regularly will help control hypertension (one of the main causes of cardiovascular diseases). In particular, hatha yoga movements also increase blood flow to the heart, limiting the occurrence of angina attacks, thereby helping you have a healthier heart.

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Hatha yoga will help control hypertension

2. Increase bone density

Hatha yoga is a type of yoga that has a lot of weight-bearing poses such as tree pose, warrior pose, triangle pose, etc. These poses will help reverse bone loss by rebuilding bone density. , thereby helping to prevent osteoporosis. Practicing hatha yoga every day can help increase bone density in the spine and thighs.

3. Smooth, shiny skin

Hatha yoga exercises like Shat-kriya also help to purify the body from the inside out. In addition, these postures also work to remove toxins that negatively affect the skin, thereby helping to keep the skin healthy, smooth and supple.

4. Build Core Strength

Through the movements of hatha yoga, the core of the body (including abdominal tissues, erector muscles, intercostal area and lower body) will be strengthened. When your core strength has become strong and flexible, you will avoid injury and get in good shape when exercising.

5. Lubricate the joints

If you lead a sedentary lifestyle, the joints will not function at their full capacity, resulting in the joint tending to stiffen. To improve this situation, practicing hatha yoga regularly is a useful solution.

Because this subject requires many joints of the body to move continuously, thereby significantly improving the mobility of the joints.


Hatha yoga improves joint mobility

6. Treatment of back pain

According to several types of research, hatha yoga works very well in treating the symptoms of lower back pain and many other back problems. A review of research in the journal Orthum Rheumatology published in 2016 also concluded that hatha yoga may be as effective as other non-pharmacological treatments for back pain and actually provides better results. compared with conventional care.

7. Improve physique and balance

Hatha yoga has a very good physique-improving effect, such as stretching exercises that make you look taller and more confident. Not only that, the postures of hatha yoga are also very good for keeping balance and feeling inside the body. When you have good balance, you will be less confused when walking on bumpy, slippery roads.

8. Repel stress and pressure

The simplest way to reduce stress and fatigue is to roll out a yoga mat and start practicing. All movements of hatha yoga are created with the aim of giving practitioners a positive, strong and peaceful spirit.

9. Enhance life energy

Pranayama is the core of hatha yoga. The variety of breathing exercises of this type of yoga will help nourish the body and mind, thereby increasing your longevity.

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10. Improve general health

If practiced regularly, hatha yoga will help improve many important aspects of physical health. A study published in the 2001 issue of Preventive Cardiology revealed that practicing yoga at least twice a week consisting of 10 minutes of warm-up poses and 50 minutes of core poses over an eight-week period improves oxygen uptake, muscle strength, endurance, and flexibility.

>>> See more: List 7 benefits of hatha yoga

6 basic hatha yoga poses you can try now

Before jumping into yoga poses, let’s go over the basic steps for effective hatha yoga. Although it is a discipline suitable for beginners, in reality, hatha yoga has many different movements. Which method you should practice first, which method will work later depends on your yogi trainer. Here are 6 basic hatha yoga poses that you can refer to:

1. Mountain Pose

This is the foundation of all standing poses. This position allows you to feel the ground sticking to your feet and feel everything under your feet.

Mountain pose


  • Stand up straight on a yoga mat, feet touching and hands on hips.
  • Stabilize your body and evenly distribute your weight on both feet.
  • Inhale, raise your arms above your head, interlock and raise your palms.
  • Place your hands above your head. Slowly inhale, exhale gently.
  • Bring your eyes to a point on the wall that is slightly higher than your head. Hold this pose for 60 seconds.

Benefit: This pose requires all the muscles in the body to work. Therefore, it helps to improve posture, balance and relieve back pain. This pose also helps strengthen the thighs, ankles, abs, and hips.

2. Tree Pose

This is a great balance pose for beginners to increase focus and learn to breathe while standing upright.

Tree pose


  • Start with your feet together and slowly raise your right foot, resting it on top of your left thigh.
  • Clasp your hands and keep your gaze on a point in front of you.
  • Breathe deeply and try to balance your body. Hold this pose for 30-60 seconds.

Benefit: Tree pose helps to stretch the thighs, shoulders, and groin. In addition, it also helps to tone the abdominal muscles and has the effect of treating sciatica.

3. Standing posture bent forward

Front bend position


  • Stand on a yoga mat, legs extended, hands on hips.
  • Take a deep breath, reach for the ceiling
  • Exhale, bend over and do a body hug. Try to hold this position for about 15-20 seconds.

Benefit: This hatha yoga pose helps strengthen the thighs and knees. In addition, it also helps relieve headaches, anxiety and is a very effective treatment for asthma, sinusitis and high blood pressure.

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4. Downward-Facing Dog Pose

Downward-facing dog pose


  • Starting in the crawling position, you raise your body so that your legs and arms are straight and then use your strength to push your upper body back.
  • Back straight, heels touching the ground as much as possible to form an inverted V. Lower your knees if you feel the back thighs are too tight.
  • Try to straighten your legs and move your arms forward if necessary. Hold this position for 20-30 seconds.

Benefit: This pose stretches and strengthens the entire body, especially the legs and shoulders.

5. Bridge Pose

bridge hatha yoga pose


  • Lie on your back with your feet shoulder-width apart.
  • Press the soles of your feet firmly into the ground and lift your buttocks off the ground.
  • Close your hands behind your back and press into the floor while you expand your chest. Hold this pose for 30-60 seconds.

Benefit: This pose is great for the heart. In addition, it also helps strengthen the spine, neck, thighs and back.

6. Grasshopper Pose

Grasshopper hatha yoga pose


  • Start by lying on your stomach on the floor, placing your hands by your side, relaxing your body.
  • Inhale, lifting your torso, chest, and arms off the floor.
  • Extend your shoulders and chest, pulling your arms behind your back, palms open.
  • Head up, look ahead. Hold this pose for 30-60 seconds.

Benefit: This pose helps the spine, legs, hips and muscles become more flexible.

>>> See more: 6 beginner hatha yoga exercises that cannot be ignored

Easily get used to hatha yoga with easyhealthylive.com

If you’re just starting out with yoga, it’s a good idea to have a yogi coach guide you to make sure you’re doing the movements correctly. However, you are too busy, do not have time to go to classes.

You want to find a reliable PT with extensive knowledge but don’t know what to do? If so, immediately download easyhealthylive.com to your phone. Your “headache” problem will be solved easily.

easyhealthylive.com is a smart application that helps connect the most suitable yogi trainer according to needs. With just one tap, you can choose the right coach.

It’s that simple, isn’t it? easyhealthylive.com hopes that with the above information, you will understand more about hatha yoga and find a suitable yoga instructor to quickly get used to this subject.

Reference source

Six best Hatha Yoga Poses For Beginners Access date: January 16, 2020 https://www.rishikulyogshala.org/six-best-hath-yoga-poses-for-beginners/ Accessed date: January 16, 2020

The 10 Health Benefits of Hatha Yoga https://www.rishikulyogshala.org/the-10-health-benefits-of-hath-yoga/ Accessed: January 16, 2020

What Are the Benefits of Hatha Yoga Poses? https://www.livestrong.com/article/404250-what-are-the-benefits-of-hath-yoga-poses/ Accessed date: 16/1/2020

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