Discover the top Hatha Yoga moves that can significantly enhance your flexibility. Hatha yoga is one of the most well-known forms of yoga. You’ll find it listed on almost every yoga class schedule and featured in many yoga teacher training programs.
Hatha Yoga teaches us to use the body as the bow, asana as the arrow, and the soul the target.
B.K.S. Iyengar
However, the Hatha yoga you often see isn’t pure Hatha yoga. It’s a blend of Hatha and Vinyasa styles, focusing more on a fast-paced flow rather than the long holds that traditional Hatha yoga emphasizes. Traditional Hatha practitioners believe that holding poses for longer periods is essential to the practice. More: Why is Vipassana so popular?
Hatha Yoga is one of the oldest forms of yoga
It originated in South Asia more than 2,000 years ago. The Hatha Yoga Pradipika, a key text, says Hatha Yoga includes postures (asanas), breathwork (pranayama), and meditation (dhyana). Traditional Hatha Yoga involves more than just familiar poses. It emphasizes mental qualities like courage, enthusiasm, determination, and patience, as well as lifestyle, diet, and moral and ethical conduct.
The goal of Hatha Yoga is to balance the body’s subtle energies through an intricate network of energy channels (nadis) and chakras, which are vital energy centers where these channels intersect. In some branches of classical Yoga, practitioners hold Hatha Yoga poses for a long time to deeply work with the associated chakra, unlike Vinyasa Yoga, which focuses on flowing through poses with the breath. Traditionally, Hatha Yoga prepares the body and mind to access meridian channels, creating the right environment for meditation, which allows practitioners to connect with Universal Consciousness. More: Ayahuasca: Reach a Higher State of Consciousness
Top Hatha Yoga moves: Tadasana and Padahstasana
Mountain Pose – Tadasana: Begin by standing with your feet hip-width apart on the yoga mat. Slowly lift your arms above your head, keeping your hands parallel to each other. Relax your shoulders, gently moving them away from your ears. Open your chest by drawing your shoulder blades together. More: Feel more comfortable in your body with somatic yoga
This pose is associated with the Anahata Chakra, also known as the Heart Chakra, and is connected to the air element. A common variation of Mountain Pose is to keep your arms by your sides, with your palms facing forward. Despite its simplicity, Tadasana offers wonderful benefits, including improved posture and better blood circulation around the heart.
Standing Forward Fold Pose – Padahastasana: Begin with your feet together on the yoga mat. Bend forward from your hips, keeping your spine long and slightly bending your knees. Place your hands beside your feet, with your fingertips in line with your toes. Let your head and neck relax.
This pose is linked to the Muladhara Chakra, also known as the Root Chakra, and is connected to the earth element. Depending on your flexibility, you can place your hands on your shins or use a yoga block. This Hatha Yoga pose stretches your hamstrings and calves while strengthening your thighs and the muscles around your knees. More: What does hot yoga do?
Enhance your practice with other Hatha Yoga poses
Triangle Pose – Trikonasana:
Stand at the top of your yoga mat and step your left foot back. Align your right heel with the middle arch of your left foot. Extend your arms out to the sides, with your right arm over your right leg and your left arm pointing toward the back of the mat. Exhale and reach your right arm forward, bringing it down toward your right shin. At the same time, lift your left arm, pointing your left hand toward the sky. Make sure your torso is parallel to the ground and look up toward your left hand. Repeat on the other side.
This pose is associated with the Manipura Chakra, also known as the Solar Plexus Chakra, and is connected to the fire element. If your neck feels uncomfortable, look forward or down to avoid strain. This pose opens your hips, strengthens your core and abdominal muscles, improves balance, and enhances concentration and focus. More: Healing through the Theta Healing technique
Tree Pose – Vrikshasana:
Stand on the yoga mat and firmly plant your right foot. Slowly lift your left foot and place it on the inside of your right thigh. Bring your hands together in a prayer position in front of your chest. Focus on a stationary point to help maintain your balance. To exit the pose, gently lower your left foot back to the ground and repeat on the other side.
This pose is connected to the Third Eye Chakra (Ajna Chakra), which combines all elements. You can place your left foot on your ankle or above your knee, depending on what feels most comfortable. If balancing is difficult, start by placing your foot on your ankle, and gradually move it higher as you become more stable. Tree Pose strengthens your sense of balance, improves concentration and focus, and helps with meditation. More: Tarot card guide: Key insights and methods
Downward Facing Dog Pose – Adho Mukha Svanasana:
Stand at the front of your yoga mat and bend forward from your hips into a standing forward fold. Bend your knees to place your hands on the mat, then step your feet back to the end of the mat. Press your hands and feet firmly into the mat, drawing your heels toward the ground. Lower your chest towards the ground to lengthen your spine in a downward-facing dog pose, and gaze at your toes.
This pose is linked to the Muladhara Chakra (Root Chakra) and the earth element. It’s normal for your heels not to touch the floor in downward dog. Slightly bending your knees can help you straighten and lengthen your spine. This Hatha Yoga pose is common in Ashtanga practice and is part of the sun salutations sequence, Surya Namaskar. It stretches the back muscles and upper body. More: The Top 3 Fitness for Women Apps according to reviews
