Yoga has become a global movement today and people from various corners of the globe are approaching yoga both as a means to stay fit physically and mentally and grow spiritually. Some of the most popular styles of yoga are the Hatha Yoga and the Ashtanga Yoga.
Often these styles come across as similar both in terms of Asana practice, breath work techniques and the discipline. Their foundation, structure and style is entirely different and therefore offer different experiences.
As a yoga practitioner, it is important to pick a style that aligns with your energy and matches your requirement. Yoga is about union of the body and the mind. Therefore the right yoga style will help you adapt to your body type, your fitness goals and match your lifestyle.
It is only when the Yoga style will match your requirements and capabilities that true transformation will begin. Lets dive into explore the difference between the Hatha and the Ashtanga Yoga style and how to choose the style that matches your body and mind
What do Hatha and Ashtanga mean?
The Hatha Yoga is the most foundational style of yoga. It is considered as the mother of all styles of yoga and the word Hatha symbolizes the combined energies of the sun and the moon which reciprocates active movement and receptive energies. So practicing Hatha Yoga ensures you to create a balanced harmony between the energy channels of your body. And build a disciplined yoga practice along with the right breath work, alignment and relaxation techniques.
Ashtanga Yoga is a slightly more structured, athletic and dynamic style of yoga which has been made popular by Shri K Patabbhi Jois. The Ashtanga Yoga involves following a sequence of structured postures which is linked with active breath work. Ashtanga is popular for boosting strong physical asana practice along with continuous breath flow and movement to generate body heat and consistency.
Hatha yoga vs Ashtanga Yoga
The pace
In Hatha Yoga, the Yogi is supposed to be more mindful and the movements are held with more peace and intention. The poses generally are held for longer time periods and the focus is on driving therapeutic benefits while maintaining stability and comfort.
This is one of the best styles for beginners as well as for people who want to learn the most foundational styles of yoga with discipline and correct alignment.
The Ashtanga yoga on the other hand is a slightly more fast-paced and physically challenging as Ashtanga yoga requires continuous movement with active breath flow. Although, this can also be done by beginners. It involves following a repeated fixed sequence, acive stamina and engaged breath work. It is helpful in building stamina, endurance and strength through yoga.
Body type and physical demands
It is said that the Hatha Yoga is best for beginners and people who want to learn yoga right at its foundation. It is good for people who are recovering from injuries and anybody who has limited flexibility and wants to get introduced to yoga as a gentle way for recovering strength and gaining mobility Hatha yoga.
The hatha yoga teacher training goa involves focusing on gentle foundational poses for yogis as well as beginners who want to work on posture correction, right alignment, boost joint mobility and build overall body awareness.
The body type and physical demands for Ashtanga Yoga requires one to be physically active. The Ashtanga Yoga is one of the most loved styles of yogas for athletes and sports persons or for active individuals who like to enjoy structure.
It is also best for people who are looking for yoga as a means of body toning and weight loss. It is fitness oriented and therefore requires one to be active. Although, as a result one will not only see difference in their body toning but also build lean muscle and have a strong core along with endurance.
The role of breath work
Breath work is a core aspect of yoga but breath work is used in different ways in both of the styles in Hatha Yoga. The breath work is supposed to be slow, held for longer periods and its supposed to happen naturally. And Pranayama is often practiced as a separate limb to boost relaxation and calm down the nervous system.
In Ashtanga yoga the Ujjayi breath or the Ocean breath is performed continuously with synced physical movements. So the entire sequence in ashtanga yoga is linked with active inhalation and exhalation of breath. And it is the combination of breath work and movement that generates the internal heat which is required in Ashtanga Yoga.
Mental relaxation
Both the styles are ideal for mental relaxation. Hatha Yoga is practiced for mindfulness and deep relaxation along with healing. And Ashtanga Yoga is a practiced to train the mind through structured progression and it is best for people who like routine and challenges.
Commitment and time requirement
Hatha yoga usually is more flexible than Ashtanga and it can be tamed into a short and gentle session as per the requirement of the practitioner. Ashtanga Yoga requires consistency to bring results. It is recommended to practixe asthanga at least six days a week and the full primary series sometimes takes up to 90 minutes. So definitely Ashtanga requires more commitment and time and it is best for people who want a routine in their physical fitness regimes.
 Can one integrate both Ashtanga and Hatha?Â
Yes, one can definitely integrate both Ashtanga and Hatha Yoga in their everyday practice. Ashtanga yoga can be followed for building discipline, strength and endurance. And Hatha Yoga can be introduced in the everyday routine for recovery, relaxation and clarity.
Practicing both styles will help fix your routine as well as your alignment, recovery and discipline. A combined set of both the styles are offered by many yoga certified yoga schools in their 200 hours yoga teacher training in Goa introduces the students to both the styles of Hatha and Ashtanga. Along with offering them a certification course that will help them benefit as a certified teacher to be able to share their yoga knowledge globally.
