Benefits of Hatha Yoga: Rules and Methods of doing

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.

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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 in increasing the 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 (1).

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. Its practice improves blood circulation, which can reduce the tension of the veins.

4. To strengthen bones

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

5. Relieved in back pain

Hatha yoga helps to strengthen bones by increasing their density. It can also prove 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 relieved 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 heartbeat 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, then 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 as well.

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

Yogasana to be done in 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.

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1. Tree-pose

How to:

1. First of all, stand upright by laying yoga mats.
2. Now you reduce the space between your two legs.
3. Now raise your right leg while bending and hold the claw with the right hand.
4. Now, support the claw with the hand and place it on the upper part of the left leg, ie the thigh.
5. Keep in mind, while doing this, your bent leg is making a right angle with the left leg.
6. Now bring both hands near the chest and come to the posture of salutation.
7. Now, keeping the hands folded, lift the chest slowly above the head.
8. Keep in mind that both your arms touch the ear when the hands go above the head.
9. Try to remain in this state for as few minutes as possible.
10. Later, return to your initial state and repeat this process with the left leg again.
11. In this way one cycle of this asana is completed.
12. About four to five cycles of this asana can be repeated at once.

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2. Tadasana (Mountain Pose)

How to:

1. First of all, stand upright by laying yoga mats.
2. Keep in mind that your neck and waist should be straight in this position.
3. Tuck the fingers of your two hands together and bring them to the top of the head.
4. Now turn both palms towards the sky.
5. Then try to create a stretch in the whole body with the help of your fingers and lift the ankles up.
6. Make sure your balance is on the feet when doing so.
7. Now try to remain in this state for a few minutes and keep breathing normally.
8. In this way one cycle of this practice completes.
9. This easy three to four cycle can be repeated.

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

How to:

1. First of all sit down in Vajrasana after laying yoga mats.
2. After this, you bend forward and place the palms on the ground.
3. Now, keeping a deep breath, straighten the knees and lift the waist up.
4. Now move the body slightly backward with light emphasis on the hands.
5. Try to elevate your waist as much as possible.
6. While doing this, try to keep your heels close to the ground.
7. Now stay in this position and look towards your navel.
8. During this time, the entire body weight should be on your hands and feet.
9. Try to remain in this position for a few seconds and keep breathing slowly.
10. Finally, while exhaling deep, bend the knees and come to the initial state.

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4. Bandh Konasana (cobbler pose)

How to:

1. First of all, place a yoga mat and sit with both legs spread forward.
2. Keep in mind that in this stage your waist should be straight.
3. Now bring the claws to the body, folding with both your knees.
4. Then by holding the fingers of the two hands together, hold the claws and try to touch the knees with the ground while joining the ankles.
5. Keep in mind, while doing this, do not try to touch your knees on the ground by pressing with your hands.
6. Try to bring the knees to the ground as much as possible while emphasizing the thigh.
7. In this state, make sure that your waist, neck and spine remain absolutely straight and the shoulders are straight and back.
8. Now try to remain in this pose for a few minutes.
9. Finally you return to your starting position.

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5. Paschimottasan (Seated Forward Bend Pose)

How to:

1. Spread yoga mats and sit with your legs spread forward.
2. Make sure that your legs are in this position and the knees are straight.
3. During this time the neck, spine and head will remain absolutely straight.
4. Now while exhaling slowly, bend forward and move the palms to the toes.
5. Keep in mind, while doing this, keep your feet straight.
6. Now try to hold the thumbs of your feet with both hands and keep the head close to your knees.
7. Then as much as possible, try to remain in this state for some time.
8. Finally, take a deep breath and return to your initial position.

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6. Setu Bandhasan (Bridge Pose)

How to:

1. You lay the yoga mat first and lie down on the back on the ground.
2. Then bend the knees and bring your feet closer to the hips.
3. Then put both hands on the ankles and hold them tightly.
4. Later take a deep breath and try to lift the waist above the ground.
5. After coming in this state, apply your chin to the chest.
6. Now try to remain in this position for a few minutes and keep breathing at normal speed.
7. Finally return to your initial position, exhaling a deep breath.

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7. Balasan (Child Pose)

How to:

1. First of all, you should spread yoga mats and sit in Vajrasana.
2. Now take a deep breath and raise both your hands above the head.
3. After this, while exhaling, lean forward.
4. Keep in mind that while leaning forward, the emphasis should be on the joint of your hips and not on the waist.
5. Also make sure that your palms, head and elbows are touching the ground during this time.
6. Now you have acquired the currency of Balasana. Remain in this posture for a few minutes and keep breathing slowly.
7. Then take a deep breath and get up easily and move your hands over the head.
8. After this, bring your hands gently on your thighs and take some rest.
9. Finally return to your initial position.
10. After knowing the method of Hatha Yoga and the rugs adopted in it, we will now know about some precautions related to it.

Some 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 practicing it if you have a muscle strain or pain.
If you have undergone any type 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.

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