Yoga in Sanskrit is \’Yuj\’ which means to unite or to join. During yoga, the body and mind unite to form a single unit, along with the presence of the soul. The whole body acts like one. Yoga in Bhagwad Gita is said to be in equanimity. It is the ability to control and to stay calm in every situation in life.

Patanjali has rightly said that yoga refers to the checking of mental impulses. He divided it into eight elements that comprised; Yama, Niyama, Asana, Pranayanam, Pratyahara, Dharana, Dhyana, and Samadhi.

There are prominently three styles- Hatha, Vinyasa, and Ashtanga. Of the many different types practiced in the world, two variations- Hatha and Vinyasa are among the most popular. While they share many of the same poses, Hatha and Vinyasa each have a distinct focus and pacing. Which one is right for you will depend on your experience, fitness level, and your goals for learning and practicing this form of physical activity.

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Hatha Yoga

Hatha yoga is an umbrella term used to describe many of the common forms taught in the west today. With this type, you move your body slowly and deliberately into different poses that challenge your strength and flexibility, while at the same time focussing on flexibility and mindfulness. Hatha yoga places special emphasis on controlled breathing and posture.

Building core strength, which is key to good posture, is another important aspect. It has hundreds of poses, including well-known ones such as Downward facing dog and standing forward bend. Poses are held for several breaths before you move onto the next. Research has shown that hatha yoga has a variety of benefits, including those outlined here.   

Stress Reduction 

A 2013 study in the Journal of Nursing Research found that participation in a single 90-minute session of hatha yoga was associated with stress reduction. The same study determined that doing hatha yoga regularly can reduce stress even more significantly.

Reduces Depression

 According to a 2018 study, just 12 sessions of regular Hatha yogic practice significantly decrease the level of anxiety and depression.

Muscle and Joint Flexibility

Numerous studies, including a 2015 study in the Journal of Physical Therapy Science, suggest that participating in Hatha yogic sessions improves flexibility in the spine and hamstrings. The researchers also recommended Hatha for older adults who need help improving the range of motion in their joints.

Core Strength

According to a 2016 study, just 21 days of Hatha yogic training can lead to improvements in the core muscle strength and balance.

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Vinyasa Yoga

Vinyasa yoga is an approach where you move from one pose directly into another. The vinyasa yogic session has a flow, though the specific poses and the pace of the flow vary from one instructor to another. You may hear that ashtanga is interchangeable with Vinyasa. While they are similar in approach, the key difference is that Ashtanga sessions follow the same pattern of poses every time. Vinyasa on the other hand usually moves from one pose to the next at the teacher’s discretion.

The transition coordinates with your breathing. As you exhale or inhale, it gives you the feeling that your breath is moving your body. A fast-paced Vinyasa session can be physically challenging. It improves energy levels of the body promoting relaxation and lowering stress. It offers several other benefits including

Endurance and Strength training

 The challenging poses done in quick succession helps building muscle strength while improving your fitness.

Stability and Balance

While improved balance is a benefit of yoga in general, a 2015 study in the journal PLoS One found that for people with low vision, a course of Ashtanga significantly improved their sense of balance and reduced their fall risk.

Cardio Workout

A 2013 study in the Journal of Yoga and Physical Therapy shows the fast-paced movements and physical challenges of Vinyasa make it an ideal light-intensity cardiovascular exercise.

Lower Stress and Anxiety

 In 2012, a study on women undergoing Cognitive Behaviour Therapy (CBT) to quit smoking by practicing Vinyasa yogic training. It helped to lower stress and anxiety levels. It also helped the participants quit smoking.

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Hatha Yoga Or Vinyasa Yoga? Which Suits you?

Hatha and Vinyasa inculcate many same poses. The main difference is the pacing, of the classes. Vinyasa yoga moves at a faster pace and requires greater breathing control than Hatha. Hatha yoga allows for more stretching because it’s done more slowly and poses are held for longer.

One way to sum up the difference is to picture Vinyasa yoga as a cardio workout and Hatha as a stretching and flexibility workout. Like any form of exercise, the type that is best suited to you depends on several factors:

Hatha is a better fit if you:

• New to yoga.

• Have a lower level of fitness.

• Want to focus on your core strength or posture.

• Prefer a slower and more relaxed pace.

Vinyasa may be a better match if you:

• Are familiar with yoga poses and how to do them.

• Have a good level of fitness.

• If you want a cardio and strength training workout during your session.

• If you like challenges during your session.

Hatha and Vinyasa yoga has many of the similar poses. In their ways, they each emphasize controlled, conscious breathing to help you relax and improve your fitness. The biggest difference between them is the pace at which you change from one pose to the next.

When deciding which approach is best for you, keep in mind that you can always try one style and switch to a different one if you find it isn’t well suited to your fitness or wellness goals.

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