Understanding Hatha Yoga and Hatha Flow

Hatha Yoga: The heart of traditional practice

Hatha Yoga is the foundation of all modern yoga styles. Unlike fast-paced classes that flow quickly through dozens of poses, traditional Hatha focuses on a smaller number of key postures, held for several minutes each. The emphasis is on stillness, steady breath, and deep internal awareness rather than perfect alignment or achieving advanced shapes.

In classic Hatha Yoga, the real practice happens in the stillness of holding a pose. As you breathe steadily in challenging positions, you meet your mind’s natural resistance - the fidgeting, the wanting to quit, the discomfort. The instruction is simple but profound: hold the pose, relax muscles you don’t need, and bring your attention inward.

Hatha Yoga works on multiple levels:

• Body: releasing tension, improving strength, and flexibility

• Mind: cultivating focus, calm, and witness consciousness

• Energy: balancing the subtle channels (nadis) and energy centres (chakras) along the spine

It’s a holistic practice where the body, mind, and energy are inseparable, preparing you for meditation, self-awareness, and deeper states of consciousness.

What Hatha Flow is and how it differs

Hatha Flow is a modern, breath-led adaptation of traditional Hatha Yoga. It keeps the emphasis on steady postures and mindful breathing but introduces smooth, accessible transitions between poses. Unlike dynamic Vinyasa classes, Hatha Flow is grounded, unhurried, and intentional.

Hatha Yoga vs Hatha Flow

Hatha Yoga

• Focuses on holding a smaller number of key postures for several minutes each

• Emphasises stillness, breath, and internal awareness

• Traditional, meditative, and rooted in energy alignment

• Not about perfect alignment or fast movement

Hatha Flow

• A modern, breath-led adaptation of Hatha Yoga

• Poses are linked with smooth, accessible transitions

• Still steady and intentional, but flows naturally from one pose to the next

• Balances mindfulness with gentle movement, sitting between traditional Hatha and dynamic Vinyasa

Think of Hatha Flow as Hatha Yoga in motion: you still explore each pose, feel the edge between effort and ease, and cultivate awareness, but the class has a coherent, flowing sequence that feels natural to move through.

The meaning of Ha and Tha

The word “Hatha” is often translated as “sun and moon,” but the meaning is deeper.

• Ha represents active, heating energy - the logical, doing, outward-moving force in the body.

• Tha represents receptive, cooling energy - the intuitive, inward, calming force.

All variations of Hatha Yoga aim to balance these two energies along your central channel (sushumna nadi), quieting inner conflict and creating harmony in body, mind, and spirit.

Why Hatha Yoga works

Your body as a spiritual instrument

Hatha Yoga works with the principle that body, mind, and energy are inseparable. Tension in the body affects the mind, and mental agitation shows up in posture and breath. Through practice:

• Muscles release tension

• Energy flows more freely

• Awareness deepens

This prepares the body for meditation, spiritual insight, and long-term wellbeing.

Breath as a bridge

Breath (pranayama) is central to Hatha Yoga. It connects body and mind, conscious control and automatic processes. Different techniques:

• Balance left and right energy channels (alternate nostril breathing)

• Calm the mind (deep, slow inhalations and exhalations)

• Energise and clear stagnation (dynamic or rapid breathing)

Pranayama also teaches impermanence: each inhale and exhale is a tiny life cycle, a constant reminder of the present moment.

Developing witness consciousness

Consistent practice cultivates the ability to observe thoughts and emotions without reacting. Holding challenging postures is a vehicle for this inner work - noticing judgment, impatience, or discomfort, and learning to meet it with calm curiosity.

Kundalini and energy awakening

At the base of the spine lies kundalini shakti, a dormant spiritual energy. Through posture, breath, and awareness, Hatha Yoga creates conditions for this energy to awaken gradually, rising through the central channel and activating energy centers (chakras), supporting transformation and deeper consciousness.

What happens in a Hatha Flow class

In my Hatha Flow sessions, we move steadily and intentionally:

1. Settling in: Arrive in your body, notice your breath, and set an intention.

2. Asana practice: Hold postures long enough to feel tension and release, exploring the balance between effort and ease.

3. Pranayama: Deepen the breath, balancing active and receptive energy, and preparing for stillness.

4. Modifications and variations: Every body is different - the practice is adaptable to suit your needs.

5. Savasana / integration: Time to rest deeply and absorb the benefits of the practice.

Classes take place on Wednesdays at 6 pm at Painters Forstal Community Hall, £8.50

Living Hatha Yoga beyond the mat

Hatha Yoga is not just physical practice - it teaches:

• How to engage fully in life while staying inwardly free

• Awareness of inner energy dynamics in daily actions

• Ethical principles like non-violence, honesty, and wise energy management

• A deeper sense of self that’s steady, observant, and compassionate

Over time, the practice nurtures integration of body, mind, and spirit, helping you feel more connected, present, and at home in your own skin.

Further reading

• What is Vinyasa Yoga?

• Explore other yoga styles and deepen your understanding of breath, energy, and posture.

If you’d like to join me for a Hatha Flow class in Faversham Kent, you can book a 60 minute class for £8.50 here.