Hatha yoga is suitable if you are trying yoga for the first time. The various movements and poses in hatha yoga are generally not too difficult and are done slowly. Not only that, hatha yoga is also useful for relieving stress and back pain.
Hatha yoga is the basis of all types of yoga. Through hatha yoga, the strength and flexibility of the body will be trained with various movements and certain body positions. In addition, hatha yoga also involves many breathing techniques and meditation so it can also be done as a method of relaxation.
Anyone can try hatha yoga. However, this type of yoga is more suitable for people who like relaxing sports or fall into the following groups of people:
- New to yoga (beginner)
- Rarely exercise and less fit or fit
- Focus on strengthening your body and improving your posture
- Want to relieve or control stress
Various Things Taught in Hatha Yoga
Hatha yoga classes generally last 45–90 minutes. Classes usually begin with a warm-up and end with a short meditation. In hatha yoga classes, there are three main things that will be the focus of learning, namely:
Breathing exercises
Hatha yoga begins with breathing exercises. The yoga instructor will constantly remind you to focus on breathing techniques and may give you different breathing exercises for you to try.
body pose
In hatha yoga, you will perform various poses or a series of movements to improve balance, flexibility, and body strength. Pose in hatha yoga is very varied, ranging from easy to difficult.
If you find it difficult to do a pose, the instructor will teach you a pose that is easier to follow.
Meditation
Most hatha yoga classes end with a short meditation. Meditation can be done with the body lying on its back and covered with a blanket or in other ways, for example while listening to soothing music.
Benefits of Doing Hatha Yoga
Hatha yoga can provide many health benefits, including:
1. Reduce stress
Hatha yoga uses breathing and meditation techniques to calm the mind. Therefore, you will feel more relaxed after doing hatha yoga. Several studies have also shown that hatha yoga is effective for reducing stress.
2. Relieves back and neck pain
Besides being good for relaxation and dealing with stress, hatha yoga is also widely practiced as a way to deal with back pain. Not only that, hatha yoga is also believed to reduce the intensity of neck pain while increasing the movement of the sore neck.
3. Improve sleep duration and quality
Several studies reveal that hatha yoga can improve the quality and duration of a person's sleep. People who regularly undergo hatha yoga will also feel more energized and fresher after waking up.
Not only can it be enjoyed by young and healthy people, the benefits of yoga can also be felt by people with certain conditions, such as the elderly, pregnant women, women with menopausal symptoms, and people with diseases such as cancer and arthritis.
4. Train the body's flexibility
Hatha yoga can also increase the flexibility of the body. According to research, doing yoga regularly for 8 weeks, can increase body flexibility by up to 35%.
When doing various yoga poses, including hatha yoga, the muscles of the body will stretch. This will train the body to move more freely and not stiffly.
5. Relieves menopause symptoms
Hatha yoga is also good for women who are experiencing menopause symptoms, such as often feeling hot or stifling, muscle aches, headaches, insomnia, and mood swings.
This is presumably because hatha yoga can increase the production of natural stress-repelling hormones, namely endorphins.
6. Maintain heart health
Yoga is a form of exercise that is good for maintaining heart function and health. Various studies have shown that regular exercise, including doing hatha yoga, can control blood pressure and keep the heart rhythm stable, so it is good for heart health.
Not only that, yoga and regular exercise are also good for reducing the risk of cardiovascular disease, such as heart disease and stroke.
In addition, hatha yoga can also lower cholesterol levels, maintain lung health and function, and boost the immune system.
To be on the safe side, everyone who is trying hatha yoga for the first time should take a hatha yoga class that is guided by an instructor. This is important to do to prevent mistakes in doing yoga poses or movements that risk causing injury.
If you are pregnant, suffering from certain diseases, or are elderly, it is advisable to consult a doctor and yoga instructor first before taking a hatha yoga class.