Hatha Yoga 101: How To Practice This Popular Style Of Yoga

Traditionally, hatha yoga is a catchall term for any type of yoga that pairs poses ("asanas") with breathing techniques ("pranayama"). Essentially, many of the yoga styles that are popular in the U.S.—like ashtanga, restorative, vinyasa, Iyengar, etc.—fall under the umbrella of hatha. 

At the same time, the term "hatha" has also evolved in the U.S. to describe a particular type of yoga class that's typically slow-paced with a focus on proper alignment, explains Lisa Maria, national workshop director at YogaWorks and certified yoga instructor.

And beyond these studies, there's a ton of research on the benefits of yoga in general, including data that suggests its ability to treat pain, lower BMI and blood pressure4, reduce menopausal symptoms, help manage chronic diseases, improve mental health, and more. 

The specific format of a hatha yoga session will vary from teacher to teacher and class to class, but usually, classes begin with some sort of "centering exercise," says Maria. This might be in a seated position or on your back and may involve a simple guided meditation, a breathing exercise, or even just a moment of silence, she says. 

From there, the teacher may guide you through a series of movements (think twisting, bending, folding) that build toward a "peak pose." Then, once you achieve that pose, you may do a series of movements to counterbalance some of the previous poses from class, to make sure you leave feeling "balanced," says Maria. Or the class might not be centered on a "peak pose" at all and instead could incorporate a variety of postures like standing poses, reclining poses, balance poses, and twists.

Hatha also focuses on breathwork timed to movements (typically at a slower pace than what you might experience in vinyasa), and classes could include meditation and chanting as well, adds Maria. 

No matter what format your hatha class follows, know that you don't have to do every single pose, and you also don't have to hold poses for as long as the instructor says. It's more than OK to break poses early or even opt out completely and simply sit or stand quietly. "You can take a break anytime you need to," says Maria. 

Because hatha tends to be a slower form of yoga with a greater emphasis on pose instruction (versus simply performing them), it's a great type of yoga for beginners.

Hatha could also be good for anyone who has a difficult time focusing, adds Maria. "Poses tend to be broken down, so your mind can't wander as much," she explains. "You get brought back to an action over and over again."

As long as you're in reasonably good physical condition, you should be well-suited for hatha, says Maria. That said, if you have certain health conditions (like a risk of blood clots, a herniated disk, glaucoma, etc.), chat with your doctor before giving hatha a go. 

Hatha yoga is one of the most popular styles of yoga. It's both a catchall term for many types of yoga that link together physical poses with breathing, as well as an indicator of a slower, more alignment-focused class.