Today yoga has not only become a growing trend but also a way of life. People are getting growingly aware about Yoga practice, its benefits, is effect on physical strength, mental agility and overall wellbeing. Yoga having a rich history and many evolving forms offers a range of styles and choices to people, which might sometimes feel overwhelming, especially for beginners, but it offers a range of variety to regular practitioners so, that they can pick their yoga style as per the requirements of their body and mood.
One of the most practiced styles of yoga are Hatha Yoga and Ashtanga Yoga.
Both of these yoga styles are not only deeply rooted in the ancient tradition of yoga, but have their relevance and therapeutic benefits applied all the more today. Even though both the styles of yoga have similar roots, they differ majorly in their pace, intensity, and the effect on one’s body. If you are someone who is attracted to the many benefits of yoga, and want to start practicing and sticking to a certain style of yoga, there’s a chance you might be struggling to pick between Hatha and Ashtanga Yoga. In this guide, we shall be comparing Hatha and Ashtanga Yoga, and will help you choose the right style of yoga for yourself.
| Â | Â Â Â Â Â Â Â Â Â Â Â Hatha Yoga | Â Â Â Â Â Â Â Â Â Â Â Ashtanga Yoga |
| Pace & Intensity | It is slow, steady and the postures are held for longer periods. | It is usually fast paced Requires flowy movements, creating a cardio effect. |
| Practice structure | It has flexible practise structure. The sequences can be designed as per the requirements of the practitioner. | Ashtanga yoga follows a routine structure. A set sequence of yoga postures is to be followed in a same order And the progress has to be made from one series to another. |
| Breathing techniques | Pranayama is used as a major technique to calm the mind and enjoy the slow pace. | Ujjayi (ocean breaths) are used throughout the practise to generate body heat, and build movement with breath. |
| Alignment & flow | It is effective for foundations of yoga. It focuses on alignment, heightened awareness about body and gradual progress in practice. | It focuses on continuity in flow. The priority is to build discipline with internal body heat and a systematic movement. |
| Accessibility | Highly suggested for beginners Practicable for people of all age groups Especially for people who are recovering from injuries And want a slower approach to yoga | It is best for intermediate and advanced yoga practitioners or athletes who want a slightly challenging and fun yoga routine. |
Which Style Should You Choose?
Choose Hatha Yoga if –
In Hatha yoga, asanas are often held for longer durations. This develops isometric strength — the kind of strength that comes from holding your own body weight steadily (like holding plank, warrior, or tree pose).
- Choose Hatha yoga if you are a beginner and a want a slower pace.
- Beneficial for people looking to build postural stability, joint support, and deep muscle engagement.
- Great for people who want to correct alignment and develop a strong base as Hatha yoga is foundation of all styles of yoga.
- Since the pace is slower, practitioners become more aware of body alignment and breathing, which prevents injuries.
- Great for people who want yoga as a stress-relieving and therapeutic practice.
Choose Ashtanga yoga if –
Ashtanga yoga classes follow a set sequence of flowing movements (Vinyasa), where every pose is linked with breath. This continuous flow raises the heart rate, almost like aerobic exercise.
- Choose Ashtanga Yoga if you’re already familiar with Yoga Strength endurance and flexibility are your goals
- It improves cardiac health, circulation, and lung capacity.
- Builds muscular stamina through repeated transitions (e.g., frequent Chaturangas).
- The dynamic pace challenges major muscle groups — core, arms, legs — and builds explosive strength along with flexibility.
- Suitable for people with athletic backgrounds or those who enjoy structured challenges and want to push their body.
Benefits of Hatha Yoga
- Hatha Yoga is beneficial in promoting flexibility and building strength by helping in gentle stretching of the joints, without putting unnecessary pressure.
- It promotes stress reduction by inculcating breath work practises such as Pranayama and mindfulness during practice.
- It improves overall body posture and helps in framing the correct alignment during practice.
- Hatha yoga is open to people from all age groups and walks of life.
Benefits of Ashtanga Yoga
- Ashtanga yoga follows a set sequence of yoga postures performed in a structured manner this helps build muscles and improves endurance.
- Practicing Ashtanga induces body heat and sweating. This promotes removal of toxins and detoxification.
- The nature of an Ashtanga yoga routine is dynamic and it gives the feel of practising high intensity aerobic exercises.
- A strong yoga focuses on gradual progression in practise since Ashtanga Yoga follows a series based set sequence the yoga practitioners evolve eventually, one step at a time.
Conclusion
Both Ashtanga and Hatha styles of yoga are effective and powerful in their own ways. Both the styles offer strength, endurance, mobility and help in cultivating discipline and practice. When practiced consistently, both reap therapeutic benefits and help the yoga practitioner evolve physically as well as mentally and emotionally. If you are someone who is interested in yoga and wants to explore yoga teacher training as a professional means of skill expansion to share your yoga knowledge with other seekers, you could enrol in 200 hour yoga teacher training in Goa offered by credible institutions like AdiYogam which offers certified courses under the guidance of excellent Indian yoga masters such as Bharat Ram ji.
