At the same time, the term “hatha” has also evolved in the U.S. to describe a particular type of yoga class that’s typically slow-paced with a focus on proper alignment, explains Lisa Maria, national workshop director at YogaWorks and certified yoga instructor. What’s the difference between hatha yoga and vinyasa? Compared to vinyasa classes, which often flow through series of poses at a quick clip, hatha classes typically guide practitioners through postures at a slower pace with more guidance on how to do each pose correctly. It also can impact your endurance. “Yoga makes you very movable and very capable. You get to be strong in not just one direction, but everything you can imagine doing in every direction without tiring,” says co-founder of Strala Yoga Michael Taylor in mbg’s Complete Guide to Yoga class. From there, the teacher may guide you through a series of movements (think twisting, bending, folding) that build toward a “peak pose.” Then, once you achieve that pose, you may do a series of movements to counterbalance some of the previous poses from class, to make sure you leave feeling “balanced,” says Maria. Or the class might not be centered on a “peak pose” at all and instead could incorporate a variety of postures like standing poses, reclining poses, balance poses, and twists. Hatha also focuses on breathwork timed to movements (typically at a slower pace than what you might experience in vinyasa), and classes could include meditation and chanting as well, adds Maria. No matter what format your hatha class follows, know that you don’t have to do every single pose, and you also don’t have to hold poses for as long as the instructor says. It’s more than OK to break poses early or even opt out completely and simply sit or stand quietly. “You can take a break anytime you need to,” says Maria. On the equipment front, a yoga mat is your only must-have. Pro tip: If you buy a brand-new mat, wash it at home first before taking it to class, says Maria. Why? “Most mats have a factory coating on them that’s slippery,” she explains, which means that if you use it straight from the store (or box), you’re likely going to slide around. Hatha could also be good for anyone who has a difficult time focusing, adds Maria. “Poses tend to be broken down, so your mind can’t wander as much,” she explains. “You get brought back to an action over and over again.” As long as you’re in reasonably good physical condition, you should be well-suited for hatha, says Maria. That said, if you have certain health conditions (like a risk of blood clots, a herniated disk, glaucoma, etc.), chat with your doctor before giving hatha a go. And if you’re pregnant? Know that yoga is generally safe (you can even find specific prenatal yoga classes), but it’s probably best to steer clear of certain poses. Again, it’s probably a good idea to chat with your doc beforehand to determine what’s best for you. Hatha is great for a wide variety of people—especially beginners—as you don’t need much prior knowledge or experience to hit the mat.
