Hatha yoga

What is Hatha Yoga?

Hatha yoga is the most known form of yoga, from which most of the other types of yoga derive from. The word “hatha” means “effort” or “power”, thus hatha yoga implies that yoga begins with effort. Traditionally we would begin with practices that require a physical effort (yoga movements, i.e. asanas), followed by more subtle practices (breathing exercises and muscular and energetic “locks” that direct energy flow in the body), so as to finally reach an inner level of meditation.

The meaning of hatha is also a reminder that effort is required in order to advance in our yoga practice. Many assume that the spiritual path is easier than it actually is. Consequently, we might become disillusioned and be put off track by distractions and temptations. The word hatha thus reminds the practitioner that spiritual work requires just as much effort and devotion as physical work, and that one should not be scared by such effort.

Hatha has often been said to derive from the Sanskrit words sun and moon, however this is a faulty translation and interpretation. However, point five as seen in “The Five Parts of Hatha Yoga” describes that one of the purposes of hatha yoga is to balance the body’s energies to reach enlightenment.

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Benefits of hatha yoga

• Stronger and more flexible body
• Reduced muscle tension
• Increased physical mobility
• Improved balance
• Mental clarity and increased focus
• Power and inspiration
• Can contribute towards improved sleep quality
• Can contribute towards improved concentration

History & Hatha Yoga Pradipika

Historically, the physical yoga positions (asanas) were seen as purifying exercises for the body and all its elements, to help prepare the practitioner for meditation. The purpose was to develop one’s spiritual awakening similar to what Buddha experienced and shared through his teachings.

Hatha yoga’s prominent yogis viewed body and mind as one and developed methods to practise cultivating this oneness.

There are many scriptures about hatha yoga which are written between 500 to 1400 CE. Amongst the most influential ones is the Hatha Yoga Pradipika by yogi Swami Swatmarama (1400 CE). The book includes 390 verses, whereof circa 40 concern asanas (physical yoga movements), circa 110 concern pranayama (breathing exercises), 150 are about mudras (shapes of the hand), bandhas (body locks) and shatkarmas (purification techniques). The remaining verses include variants of concentration and meditation practices, referred to in Sanskrit as pratyahara, dharana, dhyana and samadhi.

There are also references to hatha yoga in the Indian philosophical and religious scriptures Upanishads and Puranas, written circa 500 BCE. However, hatha yoga today looks very different from what it was back then.

How does a contemporary hatha yoga class work?

In hatha yoga you strive to create an inner balance of the mind by exercising the body. The gentle, physical movements are more static in nature and are practiced at a slower pace compared to more dynamic styles of yoga, like for example vinyasa flow or ashtanga vinyasa yoga. The movements are often done in combination with breathing exercises (pranayama) and various meditation techniques. During a hatha yoga class you will most likely recognise the sun salutations - a typical warm-up sequence consisting of 12 different movements that are practiced in a flow.

The five parts of hatha yoga

• Asanas (yoga movements): The purpose of asanas in hatha yoga is to open the energy channels and energy centres/chakras of the body. Through good bodily control we can also learn to cultivate control over our mind.

• Pranayamas (breathing exercises): The breath helps to influence the flow of energy (prana) in the nadis (energy channels) of the body. This is said to activate, regulate and purify the prana (life force) in the energy body which increases vitality and awareness.

• Mudras (hand formations or gestures): Mudras purpose is to stimulate different points of energy which have an influence on body and mind. The mudras help one direct and contain prana (life force) around the body, and are said to have an impact on one’s mood, concentration and awareness.

• Bandhas (energetic locks): Bandhas were traditionally seen as being part of mudras, and they are often combined with mudras and pranayama practices. However, bandhas are also an important stand-alone practice. The purpose with practising bandhas is to contain, i.e. lock prana (life force) within certain areas of the body, and to move the flow of energy in specific directions to develop a spiritual awakening.

• Shatkarmas (purification practices): Historically, it was the custom to perform certain purification practices prior to conducting breathing exercises, to help elicit toxins from the body. The purpose of shatkarmas is also to create harmony between the ida and pingala nadis. These nadis represent the masculine and feminine energies, as well as the sun (associated with the sympathetic nervous system) and the moon (associated with the parasympathetic nervous system). According to hatha yoga, it is within these nadis that energy flows. Therefore, it is important to gain physical and psychological balance and purity within these nadis to achieve a harmonious and simultaneous energetic flow. This helps to open the sushumna nadi (main energy channel that runs through the spine), causing the kundalini shakti (the power of kundalini representing the energy of consciousness and the source of all life force) to rise upwards through the spine. The rise of kundalini activates the chakra system and in doing so, it illuminates parts of the brain that are dormant, thereby providing access to more of one’s potential*.

Additionally, hatha yoga also encompasses concentration and meditation at different levels, which traditionally succeeds the first five parts.

*Source: History and the five parts of hatha yoga: All about yoga by Shreyananda Natha