The Ultimate Guide To Meditation and Its Types - Sweatbox

One of the most fun parts of leading a yoga class is designing the sequences of yoga poses with uniqueness and a breakaway from the templates. This is something most interns and new teachers of Hatha yoga find challenging but exciting to do.

It allows yoga instructors to adapt their own styles in teaching students Hatha yoga. It feels like a teacher making a lesson plan based on how they perceive the class would react to the lessons instead of copying or writing the material based on the templates already done and used by other teachers.

This guide is for Hatha yoga instructors and students interested in learning this yoga style. If you want to learn more about the techniques used in teaching hatha yoga with more energy and better flow, read on.

Hatha Yoga – An Introduction

Hatha yoga is a term used in referring to many yoga styles that focus on mindfulness and relaxation. A typical Hatha class allows the body to move slowly while transitioning into poses that challenge the yoga practitioner’s flexibility and strength.

The emphasis of Hatha yoga is on posture and controlled breathing. It includes many yoga poses, such as Standing Forward Bend and Downward-Facing Dog, which you need to hold while controlling your breath before moving on to the next pose.

The Benefits of Hatha Yoga

According to studies, regular practice of Hatha yoga offers a lot of health benefits, which include the following:

Making your core stronger

You will feel the effects on your balance and core muscle strength of Hatha yoga after 20 days of training.

More flexible joints and muscles

Hatha yoga is specifically helpful to older individuals in improving their mobility and range of motion. Hatha yoga makes the hamstrings and spine more flexible.

Boosts energy

Regular practice of Hatha yoga can make you feel lighter and brighter. Typically, around 12 sessions are enough to reduce symptoms of depression and anxiety.

Gets rid of stress

The longer you practice Hatha yoga, the better you will handle stress and stressors. A session lasting for about 90 minutes is enough to reduce daily stress levels.

Different Group Techniques Done in a Hatha Yoga Class

Here are some of the techniques used to add excitement to a typical Hatha yoga class:


Yoga warm-ups are circular motions commonly done in Hatha yoga and Kundalini yoga classes. The circular movements are slow, with an emphasis on the energy flow through your core.

You can also do Surya Namaskar or Sun Salutations instead of circular movements. In doing Sun Salutations, you have to design the flow like how it’s done in Hatha yoga. You need to perform Sun Salutations with the beginning poses flowing slowly, and you will gradually top up the speed as you go through the session.

As you move faster, your body becomes more prepared for the more difficult yoga poses. Warm-ups are done to avoid potential injuries. While at the same time, they massage your vital organs, make the muscles more flexible, and warm up the joints.


This Hatha yoga class aims to make a student fully aware of the yoga studio or the classroom. You can compare this with how martial artists start each session with a ceremonial bow.

Centering can be approached in many ways, depending on the yoga teacher’s style. Others begin it with a standing breath awareness or a seated posture exercise.

When it comes to centering, exercise pertains to getting relaxed and breathing exercises instead of physically exhausting movements in other yoga techniques and classes. A teacher can also perform a short meditation while at this phase of the Hatha yoga session.


Not all yoga teachers practice Pranayama during a Hatha yoga session. However, Pranayama will benefit the practitioner even while they are practicing different yoga techniques.

Some teachers allocate separate time in asking a yoga student to practice Pranayama. It can be at a yoga session’s start, middle, or end.

What Are the Asanas for a Typical Hatha Yoga Class?

Different yoga teachers design Hatha yoga classes using different sequences of asanas. Some yoga leaders prefer starting a yoga class in a seated position before transitioning into a table pose and then doing standing poses.

Here’s a look into the ways of grouping yoga asanas in a contemporary Hatha class:

  • Supine poses
  • Prone poses
  • All fours or table poses
  • Kneeling poses
  • Seated poses
  • Balancing poses
  • Standing poses

The grouping of poses, as mentioned above, is only a guide. You can be playful with how to do asana sequencing, depending on your style and how your students are following.

There are also cases when the grouping is suited to the requirement of a yoga student. For example, in Sweatbox Yoga in Singapore, a teacher can sign up a student with special needs for a private yoga session. If this is the case, your Sweatbox Yoga teacher will design the lesson plan to meet the requirements of the student.

It’s different for teachers who design Vinyasa yoga classes in Singapore or the West. Instead of a template or arranging the groupings of poses, they will follow a flow that will incorporate all the groups. In Vinyasa yoga, the focus is more on the flow sequences than organizing the asanas.

Hatha Yoga and Meditation

You can meditate even while doing different yoga techniques, like Bikram yoga or even cardio workouts. You only have to pause and perform breathing exercises suitable for the yoga practice.

Most yoga teachers, regardless of the styles and techniques, ask their students to perform meditation at the beginning or end of the session. Begin by asking a student how often they do meditation when they are not attending a yoga class.

If they aren’t used to meditation, you can do a gentle introduction to the technique at the start of the session. Make them experience a great class with focus and balance and practice gentle breathing while preparing for the more challenging yoga poses.

Hatha Yoga and Relaxation

Some yoga teachers practice guided relaxations at the start of a session. But most practitioners do guide relaxations at the end of a yoga session or before doing the final meditation.

You can do different relaxation techniques, including the following:

Relaxation through visualization

A student will follow the lead of a yoga teacher doing a mental exercise focusing on one thought at a time. This relaxation method existed in Yantra yoga centuries ago and was hailed as one of the most popular yoga techniques.

Stage-by-stage relaxation

This can be completed in a shorter time, and the focus is on body scanning.

Final Thoughts

When designing a Hatha yoga class, you can be as creative as you want. It’s like music – you must follow where the rhythm takes you.

If you are in search of a fun and unique Hatha yoga class in Singapore, it is a must to try Sweatbox Yoga. Our teachers are passionate, creative, and competent in many yoga styles and techniques, including Hatha.

Sign up for a class today and begin the practice towards a healthier body void of stress and problems. At Sweatbox studio in Singapore, exercise means safety, physical and mentally rewarding, competent teachers, and high-class yoga styles and techniques.

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About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.