Ashtanga and Hatha Yoga – Everything You Need to Know for Optimal Wellness!

Ashtanga and Hatha Yoga are two of the different styles of yoga. These cater for us all being so different and wanting such varied experiences.

These two popular styles of yoga: Ashtanga Yoga and Hatha Yoga are known for their unique characteristics and awesome benefits.

Sometimes people confuse them with being very similar but there are differences in the practice and benefits of each of them.

Ashtanga Yoga – The energetic flow of breath and movement

Origins and philosophy

Ashtanga Yoga, often referred to as the “eight-limbed path,” traces its roots back to the ancient sage Patanjali’s Yoga Sutras.

The system was then made popular by Sri K. Pattabhi Jois, who created a specific series of dynamic postures known as the Ashtanga Vinyasa Yoga.

Characteristics

Structured Series – Ashtanga Yoga is a set routine of poses divided into six series – each one more challenging than the last. The Primary Series (Yoga Chikitsa) has a focus on building a solid foundation, with the others including more advanced postures.

Vinyasa Flow – When doing Ashtanga Yoga your breath and poses are synchronized, this is known as Vinyasa. Every movement is linked to either a breath in or a breath out to keep the continuous flow going through the movements.

Mysore Style – Traditional Ashtanga Yoga is taught in a way that students can perform the poses at their own pace, while being supervised by an instructor, this method is known as Mysore style. This allows students to move at a comfortable pace and gradually progress when they are ready.

Focus on Breath (Ujjayi Pranayama) – This is something that can take students some time to adjust to but Ashtanga is usually practiced using ujjayi breathing. This type of breath is forceful and audible, which helps with concentration, internal heat creation and getting into a meditative state.

Benefits of Ashtanga Yoga

Physical Strength and Endurance – The energetic way of moving while doing Ashtanga Yoga helps us to improve our strength, flexibility and endurance. This provides an excellent overall practice.

Discipline and Structure – The set sequence disciplined approach to this practice gives us a sense of structure and routine to follow. It helps us to focus mentally on follwing the routine and perserverance of sticking to it until the end.

Stress Reduction – The rhythmic breathing and energized movement helps us to create a powerful routine for our body and mind which results in by releasing tension and lowering our stress levels.

Internal Cleansing – Because of the combination of breathing, quick flowing movements there is an internal cleansing, which purifies the body and gives you a feeling of overall wellbeing.

Hatha Yoga – The harmony of opposites

Origins and philosophy

The word “Hatha” is a combination of “ha” (sun) and “tha” (moon), this represents the balance of opposing energies within the body. Hatha Yoga, is more of a term that includes various physical yoga practices, dates back to ancient texts like the Hatha Yoga Pradipika.

Characteristics

Many Practices – Hatha Yoga includes many different styles of practice including gentle and restorative practices and also more energetic and challenging practices too. This flexibility allows us to choose a style that suits us.

Alignment Focus – Many Hatha classes have a focus on proper alignment, which can help beginners and more advanced practicioners. It sets up a good foundation for other practices, with getting the alignment right.

Hold and Breathe – Unlike Ashtanga Yoga, Hatha involves holding poses for longer. This allows deeper flexibility and strength.

Pranayama and Meditation – Hatha yoga often includes a pranayama(breathing control) and meditation in the session. This will help us to calm our mind, become more meditative and improve our concentration.

Benefits of Hatha Yoga

Increased Flexibility – Because we hold our poses for longer in Hatha yoga is allows us to deepen the pose and become more flexible and increase our range of motion.

Holistic Awareness – The slower, more gentle pace allows us more time to become aware of our mind, breath and body.

Stress Reduction and Relaxation – Hatha has a focus on breath control and stillness, this enables us to fully relax and remove any tension from our body. It’s a great choice for anyone looking for a more relaxed, meditative style.

Customizable for Everyone – The wonderful thing about Hatha yoga is that beginners can get started on the foundation poses, where the more experienced practicioners can start on more complex poses.

Main Differences Between Ashtanga Yoga and Hatha Yoga

Dynamic vs. Static

Ashtanga Yoga – a focus on continuous flow and movement from one pose to the next.

Hatha Yoga – has more of a focus on stability and slowing down the pace of movement, allowing for more deepening into postures.

Structured Sequence vs. Varied Practices

Ashtanga Yoga – has set sequences that you go through, you then progress to more advanced sequences as you get more experienced.

Hatha Yoga – more varied poses catering for more gentle and relaxed poses to more energetic, this offers felxibility in offering a practices that suits each individual.

Breath and Movement Sync vs. Emphasis on Stillness

Ashtanga Yoga – doing this style all movements and breath are synchronized, making a fast paced, flowing practice

Hatha Yoga – we are more able to focus on stillness and this gives us the chance to improve our awareness of our breath and have a more meditative session.

Intensity and Endurance vs. Mindful Consideration

Ashtanga Yoga – Known for it’s intensity this practice allows us to build endurance, strength and discipline.

Hatha Yoga – Offers a more mindful and exploring practice, with a focus on alignment and breath.

FAQ’s

Can I practice both Ashtanga and Hatha Yoga?

Of course you can. Many practicioners include elements of both into their practice. It’s also great to mix up the style of yoga that you do from time to time to keep you body and mind expanding in new areas.

Which is better for beginners, Ashtanga or Hatha yoga?

It’s normally recommended that you begin with Hatha yoga as a beginner, once you have your alignment perfected, then progress to Ashtanga yoga where you can advance your skills.

Which is better for weight loss, Ashtanga or Hatha yoga?

Both styles of yoga can assist with weight loss but probably doing more Ashtanga would be better because it has quicker movement and would get your muscles moving more for an overall workout. This will improve your strength and stamina.

How often should I practice yoga?

This is totally up to you, what we usually suggest is that you start with 10 minutes per day. Then once you are comfortable with this to increase your duration and intensity over time.

Do I need to be physically fit to practice Ashtanga Yoga?

You can adapt the movements in Ashtanga but you might find it a challenge to start with if you are a beginner. I suggest you start with the Primary Series and then slowly progress from there.

Are there specific breathing techniques in Hatha Yoga?

Yes, depending on who is teaching your class but it will often pranayama techniques such as diaphragmatic breathing, alternate nostril breathing and breath awareness.

Can Ashtanga Yoga help with stress and anxiety?

Yes, the fast movements and breathing can definitely help release any feelings of anxiety and stress, giving you improved mental clarity and relaxation.

Is it necessary to practice inversions in Ashtanga Yoga?

While inversions are part of traditional Ashtanga yoga, all movements can be adapted if you have any physical restrictions. Always chat to your teacher about your restrictions of concerns before the class if possible.

Can I practice Ashtanga or Hatha Yoga during pregnancy?

We recommended that you speak with your doctor before doing something new like Ashtanga or Hatha yoga. That way they can discuss any modifications that might be needed.

Conclusion

I hope this gave you a better idea about what both Ashtanga yoga and Hatha yoga are all about so that you can make a decision about which one would suit you best.

Whether you feel drawn to the fast paced Ashtanga or the more gentle Hatha it is totally up to you and what you are looking for at the time.

It all contributes to our overall wellbeing and feeling more healthy.