Hatha yoga poses are called Asanas. The Asanas are used in combination with meditation and the breathing techniques known as Pranayama. Together they work the body to improve strength and flexibility as well as overall health, which is one of the reasons it is so popular. Hatha is a hybrid of the Sanskrit words “ha” which means “sun” and the word “tha” which means the “moon.” Together, they refer to the way that Hatha’s yoga poses often bring together opposites currents in the system.

Of the eight limbs of yoga, Hatha focuses mostly on the third, which is Asana, and the fourth, which is Pranayama. These pose and posture techniques coupled with the breathing patterns are used to clear out your body’s energy channels, known as the Nadis. This, in turn, removes obstacles that could hamper other limbs helping to improve your well being.

Hatha History

Hatha has been around since 15th century India when a yogic sage, Swami Swatamarama, detailed Hatha Yoga Pradipika, one of the most important yoga texts. The original intent of this form of yoga was to help support relaxation of the body and to support the “contemplation of one reality.” Many of the classic Hatha yoga poses that were used at its inception, in fact, are still in use with it today. According to those first practitioners of Hatha, the postures can lead to the best in not only physical well being, but also the best state of mind you can  possibly attain.

Your Hatha Path

Before beginning your journey into Hatha yoga, you need to be prepared just like with any other form of yoga. There are some basic tips that can help you have an easier, more effective, and safer experience as you begin this original yoga style.

First, remember to breathe normally while you are in and move between each of the poses. Your breaths should be deep and smooth. Try to feel your diaphragm opening and expanding as you switch from one posture to another. Hatha rarely, if ever, uses the shorter and harder yoga breathing, so stay smooth and deep.

Second, do not force any of the stretch positions in Hatha. Start with the easier ones and make sure you are moving easily and naturally into each pose and that you are holding it for 15 to 30 seconds. This will ensure that you get the most out of your yoga and minimize your risk of injury. Be patient with your body and do not attempt the more difficult poses until you are sure you are ready.

Finally, concentrate on your breathing. One of the big focuses in this particular yoga is the breathing which leads to much of the mental health benefits. Use the exercise to relax and become at peace with yourself in the moment. That is what Hatha yoga poses are intended to do for you.

Hatha has been in practice for over 600 years. Longevity like that is rare even in yoga, and can be a sign of success and true belief. If you are considering this form of yoga as for yourself, then remember: never strain, take the time to make sure you are ready for a given pose, and to concentrate heavily on your breathing. Following these tips will help you to attain the superior mental and physical well being that Hatha is said to provide.

Aside from spirituality concerns, others are cynics because they think yoga involves just sitting in a room doing a bunch of stretching while chanting to new age music, and they want to walk away from the gym feeling like they worked hard. While this type of dry yoga class is certainly a possibility, there are also classes that will leave you dripping with sweat while licking the edge of your empty water bottle for remnants. The point is that there is something for everyone, so if the first class doesn’t meet your fancy, try another teacher, studio or type of yoga. There is sure to be one that fits your personality and goals.

There are many different aspects to the general term “yoga,” but what most of us conjure up is a particular form of yoga known as Hatha yoga. According to the Yoga Journal, Hatha yoga refers to a set of physical exercises known as asanas or postures, and sequences of asanas, designed to align your skin, muscles, and bones. The postures open the main channel of the body, the spine–so that energy can flow freely. Practicing yoga has the potential to provide myriad benefits:

• Increased Flexibility – Yoga positions lead to a greater range of motion and over time, you will likely gain flexibility in your hamstrings, back, shoulders and hips.

• Body Awareness – You often have to make small, subtle movements to improve your alignment while practicing yoga, and this will give you an increased awareness of your own body. This can make you more comfortable in your own skin, leading to greater self-confidence.

• Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body.

• Muscle toning – Many yoga poses require you to support the weight of your own body in new ways and some require you to move slowly in and out of poses, both of which increase strength and help shape long, lean muscles.

• Mental Calmness – Yoga is intensely physical, and concentrating so intently on what your body is doing brings an amazing sense of calmness to the mind. Yoga also introduces you to meditation techniques and disengagement from your thoughts, which help calm the mind.

• Better Breathing - Yoga breathing exercises, called Pranayama, focus the attention on the breath and teaching you how to get the most out of your lungs. This obviously benefits the entire body.

• Stress Reduction – Physical activity in general is a great stress reliever but this is particularly true of yoga. Your problems and stressors often seem to melt away while doing yoga because of the great concentration the practice requires.

If learning about these yoga basics has put your concerns to rest and piqued your interest, a cute new yoga outfit is always a great way to truly get those yogini juices flowing. Other than that, all you really need to get started is a good yoga mat. Most gyms and yoga studios have mats that you can borrow, but if you plan on becoming a “regular,” it’s usually best to invest in your own mat.

Quick Yoga Tip: Do not eat for at least 2 hours before your yoga class. All of the twisting, turning and posing can make you feel quite unpleasant on a full stomach.

Amber O’Neal is a fitness & nutrition expert and owner of Cafe Physique. Her business specializes in nutrition & wellness coaching, personal training, and yoga/pilates training. Cafe Physique is headquartered in Atlanta and offers coaching services nationally via phone and email. Visit www.CafePhysique.com for more information.

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