Hatha Yoga: 10 Best Yoga Poses And Myth of Hatha Yoga

Hatha yoga is one of the most ancient and famous styles of yoga in India. Hatha yoga generally stands for force, thus it’s a perspective of the system of physical techniques.

Just like all other yoga asanas, Hatha yoga brings you physical strength and a peaceful mind. Hatha yoga helps to keep yourself healthy, happy, fresh, and joyful for the whole day only practicing once a day.

hatha yoga images

What is Hatha Yoga?

Hatha yoga is one of the styles of yoga asanas where it is a combination of two letters- ‘ha’ + ‘th’. 'H' means 'Sun' and 'Th' means 'Chandra'. Hatha yoga forms a union between these two.

Hatha yoga acts as a channel that integrates the power of the sun and moon. Prana (the main biographical power) is the Sun. In which the heart acts as a function that leads to healthy blood circulation and an active respiration system. Apana - is the moon which is the microbiological power that performs the work of emission and removal of impurities from the body.

The sun and moon indicate the two pillars of the human body. The joint harmony of these two powers is a must in life for stability. It is often assumed that perform through the human body.

Prana (that is one type of biographical power) lives in a human heart manage the movement of the planet, sun, moon, and constellation, and is well described in the powers of wind, magnetism, heat, radio-waves, light, and electricity, etc.

If we do not go deep in the description, finds in the ancient old dated text of hatha yoga in which three main Nadis exist in our body named Pingala, Ida, and Sushumna. So we can understand hatha yoga according to the modern scenario.

In today's time, we can apply the Hatha Yoga style to the current lifestyle of the people.

Hatha yoga practices often help you gain health benefits and a peaceful mind in a much easier way. By revealing the secret powers of the soul, you can increase your willpower and can achieve success in all spheres of life and can occupy the peak of self-realization.

Hatha yoga poses were developed in a way so yogis could establish a relationship between their mind and body easily.

Hatha Yoga is a means for the accomplishment of all other higher yoga-like Karmayoga, Bhakti Yoga, and Jnana Yoga. Basically, a combination of mind and body is the foundation of all human efforts (including physical and spiritual)

Myths of Hatha yoga

There are some myths about hatha yoga. These are the following-

  1. First myth- Hatha yoga is forceful yoga.
  2. Hatha literally means forceful but it actually does not have the meaning. Hatha is the unification of solar and lunar energies. It is not the forceful training of the physical body.

  3. Second Myth- Hatha yoga is “beginner’s yoga”.
  4. Hatha yoga is a good yoga to start your practice. If you have proper training in Hatha yoga then it can create a good foundation for your spiritual path.

    Having said to say Hatha yoga is only for beginners, it’s not true. It’s not only physically challenging but also psychological practices too. As you deepen your practice, you can transform the body and mind system and you will explore the light the taste within.

  5. Third Myth- Hatha yoga is different from Ashtanga Yoga.
  6. If Ashtanga yoga of Patanjali is a mountain and the Hath yoga to reach the top of that. Yogi Svatamarma in his text Hatha Yoga Pradipika, creating the beginning -” I teach this wisdom of Hatha yoga as the foundation of Raj yoga or Ashtanga yoga. Ashtanga vinyasa is another form of Hatha yoga.

  7. Fourth Myth- Ashtanga yoga and Vinyasa yoga etc. are superior to Hatha yoga.
  8. Often people think that as a beginner you should start practicing Hatha yoga and as you deepen your practice, you slowly move towards the other form of yoga.

    But it is not so. If Hath yoga is practiced very challenging. All these forms such as Ashtanga, Vinyasa yoga, Iyengar’s method of yoga, or any other form of yoga is basically a subset of Hatha yoga. Actually, Hatha yoga is a root for these different arts of yoga. There is no such hierarchy here.

  9. Fifth Myth- Hatha yoga is all about asanas
  10. Hatha yoga primarily focuses on asanas and Kriyas. Hatha yoga says first purify the physical body with asanas and Kriyas then move towards the settled aspects Pranayama, Bandhas, Mudra, etc. It definitely emphasizes the practices of asanas and kriyas but that is just the beginning of Hatha yoga practice. It is not just limited to physical asanas.

Hatha Yoga Poses

Hatha yoga poses leads to five principles in one’s life by adding the foundational importance in every well-being.

  • Perfect breathing,
  • Relaxation,
  • Perfect exercising,
  • Perfect diet,
  • Mediation and purify the thought process.
hatha yoga poses

As you know that Hatha yoga is a foundation for many other yoga asanas. But, I will describe to you the 10 best Hatha Yoga Poses that might be very helpful to make a balance in your life. These Hatha yoga poses are following-

1- Bhadrasana or Fortunate yoga pose

The "Bhadrasana" described in Hatha Yoga is known as gentle and spiritual asanas. The meaning of the Sanskrit word "Bhadrasana": Bhadra - polite or modesty, asana - is posture. Through its practice, one experiences ultimate peace.

This asana is also known as pause posture i.e. sitting posture for a long time. This is a suitable yoga practice for meditation. There are many methods of practicing Bhadrasana, by practicing it we can get countless benefits. Regular practice of Bhadrasana helps to strengthen the body and keep the mind stable.

bhadrasana yoga pose

2- Bhujangasana or cobra yoga pose

Bhujangasana is easy to do by lying on the stomach. The literal meaning of Bhujangasana in Hindi is Bhujang i.e. serpent and posture. While doing this asana, the shape of the body becomes like the shape of a snake. Therefore it is called Bhujang Asana or Cobra Pose.

This asana is also performed in step 7 while performing Surya Namaskar. Practicing Bhujangasana can make the spinal cord more flexible and relieve back pain. It is also beneficial in stomach related disease like constipation, that Improves digestion, accelerates gastritis.

bhujangasana yoga pose

3- Dhanurasana or Bow yoga pose

Dhanurasana pose is a special asana in 12 Hatha Yoga as well as a modern yoga style. When you finally come to the posture, it appears that your body making a ‘bow’ shape. So it is known to be “Dhanurasana or Bow Pose”.

Dhaurasana is one of the most effective yoga asanas. In this posture, both parts of the body (hands and feet) arise simultaneously. In this asana, the abdomen and thighs act as the bow's trunk, and the lower part of the legs and arms act as the trunk of the bow.

The special thing about Dhanurasana Yoga Mudra is that by doing this asana, you also get the benefits of Bhujangasana and Salbhasana. This asana is very beneficial for your waist and spine. Not only this, by doing this asana, many problems related to the stomach can be also overcome.

dhanurasana yoga pose

4- Garudasana or eagle yoga pose

While doing Garudasana, it is given the name Garudasana due to the body being like Garuda. It is also known as Eagle Pose. By regular practice of this asana, a person gains physical strength and mental concentration like a Garuda bird.

This asana has special benefits in testicle growth, prostate gland, and kidney diseases. If there is a pain in the hands and feet or any other deformity, it removes it.

garudasana yoga pose

5- Gomukhasana or cow face yoga pose

While doing this asana, your position is in the same posture as the face of the cow. This asana is most prevalent in the Hatha Yoga style.

The final posture of this asana looks like a mouth of a cow, that’s why it is known as Gomukhasana yoga asana. This posture is very easy to do. The practice of Gomukhasana helps women in many ways. Bodyweight is reduced by this asana as well.

gomukhasana yoga pose

6- Mandukasana or Frog yoga Asana

Mandukasana yoga is one of the major postures of yoga asanas. When performing this asana, it looks like a frog. Mandukasana Yoga is very beneficial for us, those who do this asana remain free from diseases like diabetes or sugar.

It helps in removing excess fat stored in your stomach. It helps in correcting your stomach as well as in removing various diseases related to it.

mandukasana yoga pose

7- Ardha Matsyendrasana or fish yoga pose

Ardha Matsyendrasana is also known as a fish pose. It is one of the 12 Yoga asanas of Hatha Asana. This can be done in many ways. This yoga asana is very beneficial for the spine.

For people who are beginning yoga, this yoga is a bit difficult. But once you start doing Ardha Matsyendrasana, you can do it by adopting many techniques.

ardha matsyendrasana yoga pose

8- Baddha Padmasana or Locked Lotus yoga pose

While doing Baddha Padmasana, at the last stage of this asana, your body shape appears as a closed lotus. This is a meditation that maintains physical and mental stability.

Baddha Padmasana is very effective to increase both physical and mental stability where you find mental peace. This mudra creates a certain flow of current flowing towards our brain that keeps our mind calm, Baddha Padmasana Yoga makes our mind fit to practice higher meditation.

baddha padmasana yoga pose

9- Simhasana or Lion yoga pose

As the name seems to be “Simhasana ” which means lion and asana meaning posture. This asana strengthens your mouth and all the nerves around it. It is also beneficial for your brain. By doing this Yogasana, the lack of oxygen inside the body is removed. It is also beneficial for the lungs.

simhasana yoga pose

10- Vajrasana or Thunderbolt yoga pose

Vajrasana makes the body strong and powerful like Vajra, hence it is called Vajrasana. This asana has great importance in Hatha Yoga because by doing this asana, spiritual power is developed. This asana can be easily done by both men and women.

Vajrasana yoga pose

Benefits of Hatha yoga

Hatha yoga consists many health benefits. This asana includes a combination of asanas and pranayama (breathing exercise).

1- Proper body functioning

Hatha yoga helps in improving circulatory and musculoskeletal system functions.

2- Peaceful mind

Hatha yoga helps in lowering the production of cortisol. It is one type of stress-release hormone in your body.

3- Boost cardio fitness

It effectively improves blood flow to the heart. Due to this, you will be out of hypertension (heart problem).

4- Increase bone density

Hatha yoga might help individuals to carry out their complete body weights on their hands and legs. As a result, it will increase the density of your bone.

5- Improve muscle strength

This asana can help you to keep the body fit and help in preventing disease.

6- Mobility joints

Regular practice of Hatha yoga can help your body in all directions. This also can help in reducing mobility joints.

7- Improves Oxygenation

Regular practice of shoulder stand and headstand yoga asana, blood, and oxygen will flow in the reverse direction. That helps to spread oxygen to each and every part of the organ in the body.


Thus, Hatha Yoga involves a set of yoga asanas that are beneficial for human well-being for different reasons as you have gone through above. Hatha yoga included “10 best yoga poses” and “Myth of Hatha yoga” in this blog. I really hope this blog made worth for you.

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