Hatha Yoga

The yoga that has become so popular in the West is basically the asanas, or postures, and other exercises of Hatha Yoga. However, the traditional form of Hatha Yoga is a holistic path of yoga, which comprises of physical exercises, Pranayama, or breath control, and meditation.

Hatha Yoga, also referred to as Hatha Vidya, which means the ‘knowledge of hatha’, has its origins in the ancient meditation and healing traditions of India. The term ‘hatha’ has been derived from the combination of two Sanskrit words, ‘ha’, which means ‘sun’, and ‘tha’, which means ‘moon’, with ‘ha’ referring to the solar nadi, or channel, known as ‘pingala’, which represents the active, masculine energy, and the ‘tha’ referring to the lunar nadi, or ‘ida’ representing the receptive, feminine energy. But when the two parts of the word are combined together to form the term ‘hatha’, it means ‘forceful’, connoting that powerful exertions have to be made in order to get the balance back in the body. As for the word ‘yoga’, it means to join or yoke two things together, therefore ‘Hatha Yoga’ means joining the ‘ha’, or the masculine energy, and ‘tha’, the feminine energy together, which results in greater balance and inner power in the practitioner. A concept that is similar to yin and yang.

According to the ancient Indian sage, Patanjali, yoga comprises of eight limbs, or Ashtanga, which are Yama and Niyama, which comprise of ethical responsibilities, Asana, which are the various postures, Pranayama, which comprises of breathing techniques, Pratyahara, which involves the withdrawal of the senses, Dharana, which means to concentrate, Dhyana, which means meditation, and finally, Samadhi, which means experiencing oneness with God. More precisely, these eight limbs represent eight levels of spiritual awakening, with each level being beneficial by itself, while forming the foundation for the next level up. Amongst these eight limbs, Hatha Yoga basically focuses on the third, which is the Asana, and the fourth, which is Pranayama, which lays the foundation for achieving the meditative state.

The Asanas, or Postures, of Hatha Yoga

The term ‘asana’ means ‘seated position’ in Sanskrit, which doesn’t mean just the body’s physical position but includes the its position in relation to the divine. The asanas are the various postures of yoga which are meant to get rid of ailments and improve health, physically, mentally, and also in the subtle nadis of the body. Once these postures are learnt and practiced for a while, they create a deep relaxation of the body for a great length of time, thus creating a state of meditation. When practiced regularly, the asanas also lead to greater flexibility of the whole body, stronger bones, better balance, an internal sense of well-being, along with non-physical benefits like greater concentration, will power, and the ability to withdraw within oneself. On a deeper level, the asanas are said to awaken the spiritual energies of the body.

While there are innumerable asanas in Hatha Yoga, the following are some of the common ones:

Vrksasana, or the tree pose; Trikonasana, or side bend; Uttanasana, or forward bend while standing; Virbhadrasana, or warrior pose; Pashchimottanasana, or seated forward bend; Janushirsasana, or seated forward bend to touch the toes of one leg at a time; Adho Mukha Svanasana, or downward facing dog pose; Upavishtakonasana, or seated forward bend with legs stretched wide apart; Bhujangasana, or the cobra pose; Shalabhasana, or the locust pose; Dhanurasana, or the bow pose; Urdhwa Prasaritapadasana, or lifting both legs up while lying on the floor; Halasana, or the plow pose; Sarvangasana, or the shoulder stand; Shirsasana, or the head stand; Shavasana, or the corpse pose.

The Pranayama, or Breathing Techniques, of Hatha Yoga

The word ‘Pranayama’ again is a Sanskrit word which has been derived from two other Sanskrit words, ‘prana’, which means life-force, and ‘ayama’ which means to regulate or lengthen. In other words, by practicing Pranayama one can control, lengthen, and regulate one’s breath. The three parts of the breath that are regulated are the Poorak, or inhaled breath, the Rechak, or exhaled breath, and Kumbhak, which means the retention of breath. There are various types of Pranayama breathing techniques, the practice of which helps in developing physical, mental, and spiritual strength.

What are the Beneficial Effects of Hatha Yoga?

The regular practice of Hatha Yoga helps one to awaken the latent spiritual, mental and physical capacity each of us have. Apart from gaining greater strength and flexibility, it also enables us to deal with the day-to-day stresses with greater calmness and equanimity. In fact, it regulates the secretion of stress hormones, which is why one feels so calm and relaxed after yoga. The relaxation poses of Hatha Yoga opens up the energy channels, thus allowing spiritual energy to flow more smoothly. There are various poses of Hatha Yoga that also tone and massage the internal organs and glands, thus preventing chronic diseases like high blood pressure, metabolic disorders, and inflammation of the joints.

Some of the other benefits of various Hatha Yoga postures are: strengthening of the spine; alleviation of back pain; improvement in musculoskeletal conditions like scoliosis, tightness in the neck and shoulders, and bad knees; increases blood circulation; improves the digestive system and elimination; improves the immune system and the endocrine system; helps in weight loss; and basically generates a sense of well-being. While Pranayama helps to alleviate diseases of the lungs like asthma, it also awakens the spiritual channels of the body.