Hatha yoga
Hatha yoga is the physical side of yoga: postures (asanas), breathing exercises (pranayama) and relaxation. It comes from India, and most modern styles of yoga grew out of it. On a studio timetable, Hatha usually means a calm class in which you come into each posture, stay for a few breaths and come out again.
What it is for
Section titled “What it is for”- Flexibility and mobility in the spine, hips and shoulders.
- Strength and balance from holding postures standing, sitting and lying down.
- Slow, steady breathing and a way to let go of tension after a busy day.
- A good foundation: you learn the basic postures and how to align them, which helps in every other style of yoga.
Equipment
Section titled “Equipment”- A yoga mat. Most studios lend mats; many people buy their own once they practise regularly.
- Props — blocks, a strap, a blanket, a bolster — to make postures comfortable and within reach. The studio usually provides them.
- Comfortable, stretchy clothes that stay in place when you bend forward. You practise barefoot.
- Come on a fairly empty stomach: a light meal two or three hours before is usually fine.
How a class goes
Section titled “How a class goes”- 60–90 minutes at a slow, even pace. Teachers use the name in different ways, so some Hatha classes are gentler and some more active.
- It often begins sitting or lying down with a few minutes of breathing, then a gentle warm-up of the joints and spine.
- The main part is a sequence of standing postures, balances, forward bends, gentle backbends and twists, each held for several breaths, with short rests between them.
- The teacher explains how to come into and out of each posture and offers easier versions with props.
- It ends with savasana, a few minutes of lying still in relaxation; some teachers add a short meditation.
- A first class is easy to follow: nothing is done quickly, and you may rest whenever you need to.
Who it suits best
Section titled “Who it suits best”- Complete beginners who want to learn the basics before faster styles such as Vinyasa yoga or Ashtanga yoga.
- People who sit a lot and feel stiff in the back, neck or hips.
- Anybody who wants to reduce tension and learn to breathe more slowly.
- Older adults and people coming back to exercise, because the pace and the postures are easy to adapt.
- It suits less somebody looking for a hard cardio workout. With high blood pressure, or back, knee or other joint problems, ask your doctor first and tell the teacher before class — some postures need to be changed or left out. In pregnancy, look for a prenatal class and ask your doctor.