Hatha

Hatha Yoga is one of the most widely practiced branches of yoga worldwide. The word "Hatha" comes from the Sanskrit words "Ha" (sun) and "Tha" (moon), symbolizing the balance of opposites — masculine and feminine, active and passive, hot and cold.

Hatha Yoga focuses on physical postures (asanas) and breathing techniques (pranayama) to promote physical health, mental clarity, and spiritual growth. It serves as the foundation for many modern styles of yoga.

Beginners routine

Warm-up: Mountain Pose (Tadasana): Stand with feet together, grounding through all four corners of your feet, and lengthen the spine, relaxing the shoulders. Raised Arms Pose: Inhale and reach arms up overhead, palms facing each other.
Standing Poses: Forward Fold (Uttanasana): Exhale and hinge at the hips, folding forward, keeping the spine long. Standing Backbend (Ardha Uttanasana): Inhale and lift the chest, coming to a flat back. Triangle Pose (Trikonasana): Step one foot back, turn the toes out, and reach one arm up, the other down.
Core and Balancing Poses: Plank Pose: Come into a push-up position, engaging the core. Downward-Facing Dog (Adho Mukha Svanasana): From plank, lift the hips up and back, forming an inverted V-shape. Warrior I, II, and Reverse Warrior: Step one foot forward, bend the knee, and extend the arms in different directions for variations.
Backbends: Cobra Pose (Bhujangasana): Lie on your stomach and lift the chest, engaging the back muscles. Upward-Facing Dog (Urdhva Mukha Svanasana): From Cobra, lift the body further, engaging the thighs and hips.
Seated and Floor Poses: Child's Pose (Balasana): Sit back on your heels and fold forward, resting your forehead on the mat. Seated Twist: Sit cross-legged and twist your torso, bringing one hand to the opposite knee and the other behind you. Corpse Pose (Savasana): Lie flat on your back, relax your body, and focus on your breath.
Pranayama (Breathwork): Throughout the practice, focus on your breath, coordinating inhales and exhales with each movement