Hatha yoga is an ancient Hindu practice that can improve your sleep, flexibility, and stress levels.
Hatha yoga is very common, and it's usually what most people picture when they think of yoga.
In a hatha yoga class, you'll do breathwork, poses, and meditation for about 45 to 90 minutes.
Research suggests hatha yoga can improve your sleep, reduce stress, and enhance mindfulness
Hatha yoga benefits
Research has repeatedly shown that hatha yoga has a wide variety of benefits for both mental and physical health. Some of the most prominent include:
Better sleep. According to a 2013 review, doing yoga can not only help people to fall asleep faster but can also improve their quality of sleep. Researchers noted that subjects who practiced yoga showed a "statistically significant reduction" in the need for sleep aids, as well.
Reduce stress. A small 2017 study found that people who did hatha yoga right before tackling a stressful task had lower blood pressure and lower cortisol levelscompared to those who watched TV instead beforehand instead. Participants in the yoga group also reported feeling more confident about their performance during the stressful task.
Improve balance and core strength. Volunteers in a 2016 study who did just 21 days of hatha yoga training improved their core muscle strength as well as their balance.
Relieve neck and back pain. A 2008 review found that yoga can help prevent and manage lower back pain by improving posture, strengthening core muscles, and correcting spinal imbalance. A 2019 meta-analysis also found that yoga can improve range of motion in the neck and reduce intensity of neck pain.
Lower levels of depression. According to a 2013 systematic review, yoga can boost levels of feel-good neurotransmitters like serotonin and gamma-aminobutyric acid, which calm and regulate mood. The same review found that people who did yoga once weekly reported lower scores on surveys measuring depression after only five weeks.
Strengthen flexibility. A small 2015 study found that when older women participated in 90-minute hatha yoga sessions once a week, they improved their spine and hamstring flexibility. As a result, researchers concluded that yoga exercises should be recommended to the elderly to increase the range of motion in the joints and enhance their muscle flexibility.
Enhance mindfulness. In a 2018 survey of 1,820 young adults, participants attributed greater mindfulness — as well as motivation to engage in other forms of physical activity and eating healthier — to a regular yoga practice.
In the hatha breath based mindful yoga we practice with deep Ujjayi ocean sound breath...to go deeer inna mindful meditations deep breathing yoga flow...
Hatha Breath Based Mindful Yoga
Hatha Breath Based Yoga using Ujjayi Breath...ocean sound breath...
I teach slow, gentle Ujjayi breath based Hatha yoga...the breath leads the body movement, connecting mind to heart & body...deep meditative practice, synchronising the breath with the physical movements induces a revitalising, deep, rhythmic breath, (purifying the lungs, oxygenating the brain and entire body. Helping to cure asthma and increase concentration.
