Hatha yoga: features and benefits

Hatha yoga: features and benefits

If you want to practice controlled yoga, centered on muscle elasticity, hatha yoga is for you.

Hatha yoga: features and benefits

Last update: May 12, 2019

Nowadays the practice of several yoga schools has spread. Based on the goals we wish to achieve with the practice of this discipline, we should decide between one or the other. If you want to practice controlled yoga, centered on muscle elasticity, hatha yoga is for you.



Hatha yoga differs from other schools, such as raja yoga (mental yoga) or karma yoga (more active yoga), because it focuses on preparing the body before meditation. His goal in our society is body lengthening.

It is the best known yoga in the West, and most practiced. For this reason, it is sometimes devalued.

What is hatha yoga?

Hatha yoga is now practiced in any Western center or gym. In fact, it has turned into a set of stretches before or after other workouts.

As we all know, yoga is an Eastern religious practice, imported to the West with the aim of being used as a further sporting discipline.

It includes several steps or parts. The first is the postural part, the āsanas. The other steps, more related to relaxation and meditation, have been omitted on several occasions by Western masters to create a yoga characterized by dynamic positions that do not follow a fixed pattern.

The positions of hatha yoga

The different asanas of hatha yoga often involve some postural difficulty; being able to master them depends on balance and flexibility.

However, this type of yoga does not require prior preparation, and the practice is not limited by age, sex or physical condition. This is why it is a very popular discipline.



Among the most common positions are those related to meditation, such as the lotus position or the position of the child. There are also some more connected to physical aspects, such as the position of the snake or the bow.

Lotus position

It is one of the most representative positions of yoga in the West. It is practiced cross-legged, with the feet resting on the thighs (the right on the left thigh and vice versa). It is difficult at first, as it requires a lot of flexibility in the legs, as well as strength in the back, which must be kept upright.

Position of the child

This position is much more accessible and also serves for meditation. It is performed by bending the torso forward, resting on the knees, so that the spine is curved and relaxed. Then they fold their arms back and rest their heads on the floor.

Position of the cobra

Another of the most famous yoga postures is that of the cobra. It is performed by lying on the ground with the face facing down. Then, with the help of your hands, lift your torso up to your hips if possible.

It is not an easy position and requires a lot of strength throughout the trunk (central, lateral and lumbar abdominal muscles).

Position of the arc

Start in the supine position and grasp your ankles, so that the knees and shoulders are raised. This is not an easy position either, but it helps to strengthen the back muscles.


To carry out the various positions correctly, hatha yoga involves a warm-up phase, with positions such as that of the sun salutation. Then, the practice of asanas, and finally meditation.

The benefits of hatha yoga

This type of yoga offers several benefits, which is why it is so prevalent in our society.


  • It does not require prior preparation, therefore it is accessible to every age, sex and constitution.
  • Turns out a good way to increase or preserve elasticity, as the practice of asanas is slow and controlled.
  • Make muscle strength and toning, since in many positions you use muscles that you don't usually train.
  • When more control is achieved, can help increase lung capacity, as breathing exercises are an important part of this discipline.

Hatha yoga is, therefore, a complete exercise, which helps to train the whole body, in different ways. Thanks to this discipline you can not only train, but you can also alleviate or contain injuries, reduce stress and, moreover, share pleasant moments.


add a comment of Hatha yoga: features and benefits
Comment sent successfully! We will review it in the next few hours.

End of content

No more pages to load