Hatha Yoga Types and Benefits

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Yoga is an activity that makes you mentally and physically capable. This improves the ability to work. It also helps in protecting from many serious diseases. Yoga is divided into several parts on the basis of its benefits, characteristics and effects, one of which is Hatha Yoga. In this article of we will tell you in detail about the method of Hatha Yoga and the benefits of Hatha Yoga as well as what Hatha Yoga is. Hatha Yoga can only benefit if it is done under the supervision of an expert. Also, a balanced lifestyle should be followed.

Before knowing the benefits and types of Hatha Yoga, let us know a little about what Hatha Yoga is.

What Is Hatha Yoga?

Two types of definitions are used to understand and explain Hatha Yoga. One of these definitions is ancient and one is modern. We will try to explain Hatha Yoga to you through both.

Ancient definition of Hatha Yoga- Hatha Yoga is made of a combination of two words. In this, the word ‘H’ is seen by connecting it to the Sun. At the same time, the word ‘Th’ has been associated with Chandra. In this type, yoga done for the purpose of balancing the power of Chandra (symbol of coolness) and Surya (symbol of energy) present in the body is called Hatha Yoga. Through this, the body gets the ability to protect itself from many diseases.

New Definition of Hatha Yoga- On the other hand, when talking about the new definition of Hatha Yoga, it is different from the ancient definition. Under the new definition, Hatha has been seen to be associated with force and violence, that is, a form of yoga in which the ability to tolerate the body by suffering certain actions is developed. Under this, it is believed that through some special exercises it helps to increase self-strength (immunity) by increasing the body’s stamina.

After knowing what Hatha Yoga is, we will now talk about the benefits of Hatha Yoga.

 Benefits of Hatha Yoga

The benefits of Hatha Yoga are many, some of which we are telling you about.

1. Increase immunity

Many special glands of the body are believed to be stimulated through Hatha Yoga and can help increase hormones beneficial for the body. In this way the body’s immunity can increase and the body may be able to protect itself from many serious diseases.

2. Relieve stress

Yoga is considered a great option to relieve stress. At the same time, Hatha Yoga also calms the mind. It helps in relieving mental problems like anxiety and stress.

3. Fix the nervous system

Along with mental and physical health, the benefits of Hatha Yoga include healing the nervous system. This practice improves blood circulation, which can reduce the tension of the veins.

4. To strengthen bones

The benefits of Hatha Yoga have also been considered for bones. Through this, bones can become strong. It is also believed to be helpful in relieving bones related disorders like osteoporosis (weakening of bones).

5. Relieves back pain

Hatha Yoga helps to strengthen bones by increasing their density. It can also be helpful in relieving muscle-related pain. Both of these can be the cause of back pain, so it can be said that back pain can be got through Hatha Yoga.

6. Beneficial for heart health

Hatha Yoga has also been considered beneficial for heart health. Actually, it can be helpful in controlling blood pressure and balancing heart rate as well as reducing weight. All three have been considered as major risk factors for cardiovascular diseases. For this reason, it would not be wrong to say that Hatha Yoga can prove beneficial in maintaining heart health.

7. For smooth and glowing skin

The practice of Hatha Yoga reduces stress and produces a hormone called cytokine, while repairing the skin helps to make it spotless and shiny. For this reason, it would not be wrong to say that the benefits of Hatha Yoga can be achieved for skin health too.

After the benefits of Hatha Yoga, now we will also show you how to do Hatha Yoga with some of its types.

Types of Yogasana for Hatha Yoga

To know how to do Hatha Yoga, it is necessary to know some asanas related to it. Let us know a little about the easy and related process of doing this.

1. Tree-pose

 How to:

• First of all, stand upright by laying yoga mats.

• Now reduce the space between your two legs.

• Now raise your right leg while bending and hold the claw with the right hand.

• Now support the claw by placing it on the upper part of the left leg, i.e. the thigh.

• Keep in mind, while doing this, your bent leg is making a right angle with the left leg.

• Now bring both hands near the chest and come to the posture of salutation.

• Now keep the hands folded and lift them slowly above the head above the chest.

• Keep in mind that in the event of moving hands above the head, both your arms touch the ear.

• Try to remain in this state for as few minutes as possible.

• Later, return to your initial state and repeat this process with the left leg again.

• In this way one cycle of this asana is completed.

• Around four to five cycles of this asana can be repeated at once.

 2. Tadasana (Mountain Pose)

 How to:

• First of all, stand upright by laying yoga mats.

• Keep in mind that in this case your neck and waist remain straight.

• Bring the fingers of both your hands together and bring them to the top of the head.

• Now turn both palms towards the sky.

• Then try to create a stretch in the whole body with your fingers and lift the ankles up.

• Make sure that your balance is on the feet when doing so.

• Now try to remain in this state for a few minutes and keep breathing normally.

• Thus one cycle of this practice completes.

• Three to four cycles of this easy can be repeated.

3. Downward facing dog (downward-facing dog pose)

 How to:

• First of all sit in Vajrasana by laying yoga mats.

• After this you lean forward and place the palms on the ground.

Now, while exhaling deep, straighten the knees and raise the waist.

Now move the body slightly backward with light emphasis on the hands.

• Try to elevate your waist as much as possible.

• While doing this, try to keep your heels close to the ground.

• Now stay in this position and look towards your navel.

• During this time, the entire body weight should be on your hands and feet.

• Try to remain in this position for a few seconds and keep breathing slowly.

At the end, bend your knees and return to the initial state while exhaling deeply.

4. Bandh Konasana (cobbler pose)

 How to:

First of all, spread yoga mats and sit with both legs spread forward.

• Keep in mind that in this stage your waist should be straight.

Now bring the claws close to the body, turning from both your knees.

• Then by holding the fingers of both hands together, hold the claws and try to touch the knees with the ground while joining the ankles.

• Remember, while doing this; do not try to touch your knees on the ground by applying pressure with your hands.

• Try to bring the knees to the ground as much as possible while emphasizing the thigh.

• In this state, make sure that your waist, neck and spine remain straight and shoulders are straight and back.

Now try to remain in this pose for a few minutes.

• Finally you return to your starting position.

5. Paschimottasan (Seated Forward Bend Pose) 

How to:

• Lay yoga mats and sit with your legs spread forward.

• Make sure that your legs are close together and knees are straight in this position.

• During this time the neck, spine and head will remain absolutely straight.

Now, while slowly exhaling, you lean forward and move the palms to the toes.

• Remember, while doing this, keep your feet straight.

• Now try to hold the thumbs of your feet with both hands and bend the head with knees.

• Then, as much as possible, try to remain in this state for some time.

Finally, take a deep breath and return to your starting position.

6. Setu Bandhasan (Bridge Pose)

 How to:

• Lay the yoga mat first and lie down on the back on the ground.

• Then bend the knees and bring your feet closer to the hips.

• Then hold both hands on the ankles and hold them tightly.

• After taking a deep breath, try to lift the waist above the ground.

• After getting into this state, apply your chin to the chest.

Now try to remain in this position for a few minutes and keep breathing at normal speed.

Finally return to your initial position, exhaling deeply.

7. Balasan (Child Pose)

 How to:

• First of all, spread yoga mats and sit in Vajrasana.

• Taking a deep breath, raise both your hands up to the top of the head.

• After this, bend forward while exhaling.

• Keep in mind that while leaning forward, the emphasis should be on the joint of your hips and not on the waist.

• Also make sure that your palms, head and elbows are touching the ground during this time.

• Now you have acquired the currency of Balasana. Remain in this posture for a few minutes and keep breathing slowly.

• Then take a deep breath, get up easily and move your hands above the head.

• After this, bring your hands gently on your thighs and take some rest.

• Finally return to your initial position.

After knowing the method of Hatha Yoga and the rugs adopted in it, we will now know about some precautions related to it.

Precautions for Hatha Yoga

While doing Hatha Yoga, some important things should be kept in mind, which are as follows.

• Do not practice Hatha Yoga if you have problems in the waist, hands or joints.

• You should stay away from this exercise if you have a muscle strain or pain.

• If you have undergone any kind of surgery, do not practice Hatha Yoga at all.

• If you are going to practice this yoga for the first time, do it in the presence of a trainer.

• Pregnant women should avoid Hatha Yoga.

In Hatha Yoga, you should pay special attention to physical activities and breathing process.

Now you must have become well aware of what Hatha Yoga is. Along with this, you will also have got information related to its rugs and benefits. Benefits of Hatha Yoga If you also want to include it in your daily routine, then the suggested ways of Hatha Yoga suggested in the article can help to a great extent in the problems mentioned. Just keep in mind that medical advice is very important for the treatment of any problem. Yoga can help in keeping healthy, but it is also important to eat a balanced diet with it.

Frequently Asked Questions

Do I have to be vegetarian to practice Hatha Yoga?

Vegetarianism and non-vegetarian is your personal decision. This has nothing to do with yoga or Hatha Yoga. Yoga is merely a physical practice, which is done to increase your physical and mental strength. Yes, it is definitely that in yoga it is said to balance food and drink.

How many times a week can I practice Hatha Yoga?

You can start it with a one-hour session, in which multiple asanas can be repeated at certain intervals. At the same time, you can practice it on two to three weeks. It would be good to talk to a yoga instructor about this topic.

How is Hatha Yoga different from other physical exercises?

Hatha Yoga is completely different from other physical exercises, because its practice gives you the strength to fight many diseases not only physically, but also mentally.

Why do we have to stop eating 2-3 hours before practicing Hatha Yoga?

Hatha Yoga involves many bodily functions such as stretching, twisting and bending back and forth, which cause pressure on the abdomen. In such a situation, if your food is not digested properly, you may have vomiting or nausea. For this reason, it is advisable not to eat anything for two or three hours before practising yoga.

 Yoga for Migraine

Migraine is a mental disorder in which the sufferer suffers from unbearable pain in the head. There are some specific causes of pain due to migraine, which should be checked immediately. We will explain in detail about such reasons in the article. Migraine pain is felt in half of the victim’s head. Apart from this, sometimes symptoms like nausea and weakness are also seen in the patient. People suffering from this problem are also seen to have discomfort about light and voice. Although doctors recommend using certain medicines to treat it, but yoga can also be a better option for migraine. Along with doing yoga, it is necessary to take medicine and nutritious food at fixed time to overcome this problem. In this article, we will tell you about some special yogasanas used as a home remedy for migraine.

Before knowing the various postures of yoga for migraine, it will be necessary to know how yoga is beneficial in migraine.

How Does Yoga Help with Migraine

In order to understand how yoga can be helpful to prevent migraine, we need to know that yoga is an ancient art. It has been used not only as a migraine, but as a treatment for many serious problems. Yoga works to control physical, mental and respiratory functions (breathing process). It also improves blood flow in the body. Migraine problem can also be relieved when all body parts start functioning optimally and physical fatigue goes away as well as mental stress. Let me tell you that mental stress is also an important cause of migraine.

This has become a common thing, but scientific research done in this regard has also proved that doing yoga can get rid of a huge problem like migraine.

Yoga for Migraine

There are many types of yoga, which are helpful in curing this disorder by removing the risk factors related to migraine, such as: depression, anxiety, insomnia and blood pressure. We are going to tell you about some such special yogasanas.

How beneficial it is:

The word Padmasana is a combination of two Sanskrit words. Padma in this means lotus flower. On the other hand, asana means posture. It is also called lotus seat. This yoga process is considered helpful for insomnia, stress and joint problems and improving digestion process. For this reason, Padmasana can be considered very beneficial in yoga to avoid migraine. For example, migraine problems can occur even if the level of protein in the body is imbalanced. In such a situation, by doing Padmasana, the body starts being able to absorb protein, due to which the symptoms of migraine can be reduced to some extent.

How to:

• First, sit on a flat ground by laying yoga mats.

• Now keep the right leg on the left thigh with the help of both hands.

Similarly keep the left leg on the right thigh.

• Keep head, neck and waist straight.

• At the same time, put your hands above the knees and come to Gyanmudra.

• Now take a deep breath in this position and then release it slowly.

• Repeat this process several times and try to focus on your breath.

• Initially practice this process for two to three minutes. Later the practice time can be extended from 10 to 15 minutes.


• In the case of pain in the feet or knees, do not force the legs to bend.

• Pregnant women should not attempt this asana.

• This posture should not be done if there is injury to knees and ankles or back pain.

2. Uttanasana

How beneficial it is:

Uttanasana is made up of two words Uttan and Asana. Uttan means drawn and easy means posture. This type of yoga works to stretch the muscles of the whole body. This type of yoga is believed to work to relieve headaches, stress and back pain as well as diseases related to stomach, blood pressure and liver. For this reason, it can be said that Uttanasana can prove to be very helpful in yoga for migraine.

How to:

• First of all, stand upright by laying yoga mats.

• After taking a deep breath, move both your hands to the waist.

Now, while exhaling, bend forward and take the upper part of your body near the feet. Keep in mind that while doing this, only your part of the waist is bent.

• Now remove both your hands from the waist and try to touch the ground. Also try to touch the head with the knee. Keep in mind that there is no stretch in your neck while doing this.

• Stay in this state for a few minutes and keep breathing normally.

Now, while breathing, slowly come to your initial state.


• If there is pain in the back or thighs, do not do it.

• If there is any breathing problem, avoid doing this asana.

• Pregnant women must consult a doctor before performing this asana.

• If glaucoma or other retina related disorders, this should not be done easily.

3. Downward respiratory tract(adhomukh swasasana)

How beneficial it is:

This type of yoga is made up of the adjustment of four words. Adho means forward, mouth means face, dog means dog and posture means posture. This means that the way the dog stays in the posture while stretching its body, it tries to create the same posture. This yoga pose helps to make the muscles flexible and the spine strong. This asana is mainly used to keep stress, insomnia, blood circulation and digestion process right.

How to:

• First of all sit in the posture of Vrajasana by laying the posture.

• Now bending forward, keep the palms close to the ground.

• After this, while exhaling, straighten the knees and lift the waist upwards.

• With the help of hands, make the body lightly backward and try to raise the waist as much as possible.

• Also try to tie the ankles to the ground and look towards your navel.

• The entire body weight will be on the hands and feet.

• Stay in this state for a few seconds and keep breathing normally.

• Then, while exhaling, bend the knees and return to normal.


• You need to be careful in the event of wrist pain or difficulty, otherwise the discomfort may increase.

• Shoulder, waist, back and arms have trouble, then this process should not be done.

• To perform this asana, pregnant women must consult a doctor.

• If you have an eye or ear infection or blood pressure problem, avoid doing this asana.

4. Margery posture

How beneficial it is:

The name Marjari Easy is derived from the Sanskrit marjar. Actually, marjar means cat in Hindi. Like the name, in this posture, we try to put stress on our back in a cat pose. This Yogasana is mainly used to relieve tension, spine, back and neck related discomfort. Therefore, regular practice of this method of yoga can prove to be quite beneficial for migraine.

How to:

• First of all sit on the state of Vajrasana by laying yoga mats.

• Now spread your hands on the ground and straighten your back.

• At this time body posture should be like a cat.

Now, while exhaling, bring the chin towards the chest and take the waist outwardly.

• After this, slowly exhale and raise the head upwards and press down the waist to bring it round.

• In this posture you will feel tension in chest and back. Try to stay in both these situations as long as possible.


• Do not bend the elbows and arms during this easy.

• Keep thighs and arms straight, otherwise there may be pain.

• Avoid performing this asana in case of pain in neck, waist or legs.

5. Paschimottasan

How beneficial it is:

This process of yoga is named after the adjustment of three words. In this, West means backwards, Uttan means tension and Asana means posture. This causes tension in the spinal cord while attempting this yogaasan. Along with digestion, insomnia and stress, this asana is considered beneficial in relieving disorders related to blood pressure and stomach. It also balances body temperature. Therefore, this asana can prove to be very helpful in yoga to prevent migraine.

How to:

• First of all sit on the ground by spreading yoga mats on the feet.

• Make sure that the legs are close together and knees should be straight.

• Keep the neck, head and spine straight.

Now while exhaling, slowly lean forward and move the palms to the toes. Make sure that the knees do not bend.

• Try to hold the toes with both hands. Also, try to keep the head on the knees.

• Stay in this state for a few minutes and keep breathing normally.

• After this, be straight while breathing.


• Pregnant women should not do this asana.

• People with asthma, ulcers and slip discs (joint-related disorders) should avoid doing this asana.

• This posture should not be done if there is back, waist or any kind of operation.

• People suffering from diarrhea should stay away from this asana.

6. Setu Bandhasan

How it is beneficial:

This process of posture as per its name is comprised of three words. In this, bridge means bridge, dam means tie and posture means posture. In this process we try to tie the body in the shape of a bridge. This type of yoga eliminates stress and depression as well as strengthens muscles. Also, it is considered helpful in removing thyroid, blood pressure and digestive disorders.

How to:

• First of all, laying a yoga mat, lie down comfortably on the back on the ground.

• Now bend your knees and bring the feet closer to the hips.

• After this, hold your ankles with both hands and raise the hips while breathing.

• After coming to this stage, apply the chin to the chest.

• Stay like this for some time and keep breathing normally.

• Then exhale and return to the original state.


• Pregnant women use this asana under the supervision of a specialist.

• Do not practice this asana in the event of knee, shoulder, back and back pain.

• Pay special attention to keeping the head steady while practicing this easy. Otherwise you may complain of neck pain.

• The most important thing is that this yoga process should be done on an empty stomach.

7. Balasana

How is beneficial:

This asana is comprised of two words Baal and Asana. Here Baal means child and posture means posture. The special thing about this posture is that it is an attempt to go into child-like posture. The use of this asana is considered beneficial for improving blood circulation and healing stress, as well as for the waist, back and spine.

How to:

• Sit on the posture of Vajrasana by laying yoga mats.

• Now while breathing, lift both hands directly above the head.

Now lean forward while exhaling. While doing this, keep in mind that the emphasis should be on the joints of the hips and not on the joints of the waist.

• When leaning forward, the palms, elbows and head touch the ground.

• Now you are in Balasana posture, stay in this posture for a while and keep breathing and exhaling slowly.

• Then take a breath and lift your hands over the head. After this, rest the palms on the thighs.


• If you are suffering from diarrhea, then avoid doing this asana.

• If there is an injury or pain in the knee, this asana should not be done.

• Pregnant women are advised not to perform this asana.

• People with high blood pressure complaints should not do this asana.

8. Shavasana

How it is beneficial:

Shavasana consists of two words. One is dead body, which means dead body. At the same time, the second word is asana. Therefore, in this asana, an attempt is made to achieve the condition of the dead person. With the use of this asana, energy and concentration are achieved along with reducing stress. At the same time, this type of yoga is considered very beneficial even in the problem of blood pressure.

How to:

• Lie on your back by laying yoga mats on the ground.

• Keep your palms at some distance from the body.

• Keep the direction of the palms towards the sky.

• Keep both legs straight and maintain some distance between them. Also leave the whole body loose.

• Now try to concentrate by closing your eyes.

• Breathe lightly and consider that your body has become completely lighter.

In the meantime, pay special attention to keeping the brain completely calm.

• Stay in this position for about four to five minutes. Later return to a state of rest.


• Do not sleep while doing this yoga process.

• If you are pregnant, you can use pillows under the neck. Now you must have known well how beneficial yoga is for migraine. Also, through the article, you will have come to know about some special yoga asanas to prevent migraine. In such a situation, if you are also suffering from migraine problem or are trying to incorporate yoga into regular use to maintain physical health, then it will be necessary that you read all the information given in the first article thoroughly.

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