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A class we teach

Hatha Yoga.

Gentle, foundational and beginner-friendly, taught slowly by Sailaja in small women-only classes in Kolathur.

All levels, beginner-friendlySlow and deliberate60 minutes
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Hatha Yoga at Anand Yoga Centre, Kolathur
What it is

What is Hatha yoga?

Hatha yoga is the gentle, foundational style of yoga where postures are held slowly, with steady breathing and careful alignment. It is the style most teachers recommend for a first class, because there is time to learn each pose properly. At Anand Yoga Centre, Hatha is taught by Sailaja in small women-only batches in Kolathur.

The word Hatha is often read as ha (sun) and tha (moon), the practice of bringing balance between opposite energies in the body. It also carries the older sense of effort or willpower. Both ideas fit: Hatha is a steady, mindful practice that asks for gentle effort and brings a sense of balance.

Compare

Hatha vs Vinyasa

Hatha Yoga
Vinyasa
Pace
Slow, postures held for several breaths
Faster, postures flow from one to the next
Focus
Time to learn alignment in each pose
Movement linked continuously to breath
Feel
Calm and grounding
More cardio and heat
Best for
Ideal first style for beginners
Better once you know the basics
New to yoga?

Hatha yoga for beginners

Hatha is widely considered the best style to start with. The slow pace and held poses give you time to understand alignment, and you do not need any experience or flexibility to begin. In a small class, Sailaja corrects each person in person, so you build the habit safely.

What to expect

What a Hatha class looks like

A typical 60 minutes class moves gently through these stages.

1
Centering and breath
Settle in, become aware of the breath, and note any injuries so the class can be adjusted for you.
2
Warm-up
Gentle joint movement and a slow sun salutation or cat-cow to loosen the body.
3
Standing poses
Poses like mountain, tree, triangle and warrior, held for several breaths with attention to alignment.
4
Seated and floor poses
Forward bends and seated stretches for a deeper, calmer release.
5
Backbends and twists
Gentle cobra, bridge and soft twists to open the spine.
6
Pranayama
A few minutes of simple breathing, such as alternate-nostril breathing.
7
Relaxation
A guided rest in corpse pose to finish, calm and settled.
Benefits

What Hatha yoga is good for

For the body

  • ✓Builds steady strength as you hold each pose.
  • ✓Improves flexibility, posture and balance over time.
  • ✓Eases stiffness from sitting and desk work.
  • ✓A gentle, low-impact way to stay active.

For the mind

  • ✓The slow breathing and held poses help many people feel calmer.
  • ✓Research has linked Hatha sessions with lower perceived stress.
  • ✓Practised regularly, many find it supports better sleep and focus.
  • ✓A quiet hour to step away from a busy day.
The poses

Common Hatha yoga poses

A Hatha class draws on these foundational poses. Tap any to learn it step by step.

Sun SalutationSurya NamaskaraCat-CowMarjaryasana-BitilasanaTriangleTrikonasanaCobraBhujangasanaBridgeSetu BandhasanaChild's PoseBalasanaMountain PoseTadasanaEasy PoseSukhasanaCorpse PoseSavasana

See the full pose library for step-by-step guides.

Breathing (pranayama)

Every Hatha class includes a few minutes of breathing practice (pranayama), such as alternate-nostril breathing or a slow ocean breath. These simple techniques are part of the tradition and can help you feel more settled.

Who it is for

Hatha suits complete beginners, anyone returning to yoga after a break, and women who want a calm, grounding practice rather than a fast workout. It is gentle on the joints and easy to follow.

The roots of Hatha

Traditional Hatha yoga has six parts: cleansing practices (shatkarma), postures (asana), breathing (pranayama), gestures (mudra), gentle locks (bandha) and meditation. A modern Hatha class focuses mostly on postures, breathing and relaxation.
A common question

Hatha yoga and weight loss

Hatha is slower than styles like Vinyasa, so it is not a fast calorie burner. Held poses still build strength, and a regular practice can support weight management alongside a balanced diet. For something more active, our Aerial and Vinyasa-style classes raise the heart rate more.

Stay safe

Who should take care

  • If you have high or low blood pressure, a heart condition, recent surgery, or a back, neck or joint injury, tell your instructor and check with your doctor first.
  • During pregnancy, let us know so the class can be adjusted, or join a dedicated prenatal session.
  • Go at your own pace and rest whenever you need to.

Ready for something different?

Try our aerial yoga, the only aerial classes in north Chennai.

See all our classes

Hatha is one of the styles we teach. Browse the full class list.

Simple, honest pricing

₹199 first class, ₹2,000 a month unlimited. See the pricing page.
Questions

Hatha yoga: common questions

What is Hatha yoga in simple terms?
Hatha yoga is the gentle, foundational style of yoga where you hold each posture slowly with steady breathing and careful alignment. It is calm and grounding, and it is the style most teachers suggest for a first class because there is time to learn each pose properly.
Is Hatha yoga good for beginners?
Yes. Hatha is widely considered the best style to start with. The slow pace and held poses give you time to learn alignment, and you do not need any experience or flexibility. In a small class, the instructor can correct each person in person.
What is the difference between Hatha and Vinyasa yoga?
Hatha is slower, with poses held for several breaths and a focus on alignment, so it feels calm and grounding. Vinyasa flows from one pose to the next with continuous movement, so it is faster and builds more heat. Hatha is the easier first style.
Is Hatha yoga enough of a workout?
Slow does not mean easy. Holding standing and balancing poses quietly builds real strength, balance and flexibility over time. It is gentle on the joints rather than high-intensity, so it complements other exercise well and suits most bodies.
Can Hatha yoga help with weight loss?
Hatha is gentler than faster styles, so it is not a quick calorie burner. Held poses still build strength, and a regular practice can support weight management alongside a balanced diet. For something more active, try our aerial or flow-style classes.
How often should I do Hatha yoga?
Two or three classes a week is a good start, and even once a week helps if that is what you can manage. Like any practice, the benefits build with consistency, so a regular, gentle routine works better than occasional intense sessions.

Start with a gentle Hatha class

Book a ₹199 first class and practise with Sailaja in a small women-only group in Kolathur.

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