Hatha Yoga
by Krysta CardinaleHatha based Yoga is probably one of the most commonly found styles of Yoga. The word Hatha actually comes from “hath” meaning the sun, a strong and masculine energy, and “tha” meaning the moon, a gentler, softer feminine side. So Hatha is the sun and the moon, the yin and the yang, strong and gentle. This style combines the breathing techniques of the Pranayamas, and the strong asanas or Hatha Yoga poses. Hatha based Yoga is very well-rounded and easy to master, which is great for beginners and advanced alike.
The oldest form of text for Hatha based Yoga comes from the Hatha Yoga Pradipika. The Hatha Yoga Pradipika was written in Sanskrit by Yogi Swatamarama. It was written in the 15th Century C.E. The writings include Yogi Swatamarama’s own yoga experiences. The Hatha Yoga Pradipika has information on asanas, pranayamas, shatkarma, chakras, nadis, and more. It also discusses the five yamas and niyamas, which are a list of moral rules one should follow in their life.
Hatha Yoga Breathing
Pranayama is the science of Hatha Yoga breathing. Its goal is to regulate a person’s breathing techniques as they perform meditation and yoga exercises. There are three parts to Hatha Yoga breathing, the inhale, the exhale, and the retention of the inhale. It develops mental discipline, physical and spiritual strength. There are different levels of Pranayama techniques for varying levels of experience.
Hatha Yoga Poses
In the west, Hatha based Yoga focuses mostly on the asanas, or hatha yoga poses. In more traditional methods, Hatha Yoga poses are combined with different levels of meditation. The Kundalini are Hatha Yoga asanas that are done during the beginning of meditation. During deep meditation the Kriyas Hatha Yoga asanas are done. Some of the common Hatha Yoga poses include:
• Supine Position- Lying down with the feet out to the side and the arms relaxed palms up.
• Single-Leg Raise- Start in the supine position. Raise one leg and then the other in a controlled fashion. The abdomen should be tight and up at a ninety degree angle.
• Double-Leg Raise-Start the same as the Single-Leg Raise. Bring both legs up to a ninety degree position, and then lower back down to the ground in a controlled manor.
• Prone Position- Start lying on the front of the body. This is the same as the previously mentioned Single-Leg Position, but laying the opposite way. The hips should remain level, and the pelvis should be distributed evenly on the ground.
• Cobra Position- Start in the Prone Position. Raise the hands up your head level. Now raise the upper body up to your forearm height. Look straight ahead at all times, and keep the lower body relaxed.
• Bow Position- Start in the Prone Position. Bring the heels of your feet to the buttocks. Now grip the ankles, keep your forehead on the ground, and inhale up. Now pull yourself up at the front balancing on the pelvic bones evenly. Then relax back down slowly.
• Tree Position- Start standing. Shift your weight on to one leg, and put both hands out to the side. Pull the other leg up and place that foot on the opposite thigh. Your head should be kept straight the whole time. Now bring in your hands and press them together at the sternum. Then switch and do the same thing on the other leg.
Benefits
Hatha based Yoga has been proven to have both physical and mental benefits. Some of the physical benefits include increased flexibility, muscle joint movement, strength; the correction of posture; the building of muscle; eases back pain; and strengthens the spine. The mental benefits consist of an increased awareness of one’s body; relaxation of the mind and body; relief from chronic stress; and sharpened concentration. Some doctors have even prescribed different Hatha Yoga asanas to cure or prevent certain health issues. These issues range from cancer to digestion.
