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The Beginner's Guide to Hatha Yoga

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Introduction to Hatha Yoga

Yoga has been called a science or technology of liberation. This is because, unlike purely theoretical philosophies, yoga seeks to provide the student with a practical path towards the common goal of liberation. The word yoga can be roughly translated (from its India origins) as “the ability to focus the mind on a single point without distraction”.

Hatha Yoga is a particular system of Yoga introduced by Yogi Swatmarama, a yogic sage of the 15th century in India.  Hatha Yoga, in its many modern variations, is the style that most people actually associate with the word "Yoga" today.  Because its emphasis is on the body through asana (postures) and pranayama (breathing) practice, many western students are satisfied with the physical health and vitality it develops.

Hatha Yoga is a development of focuses on shatkarma, the purification of the physical as leading to the purification of the mind (ha) and prana, or vital energy (tha).  Hatha yoga contains substantial tantric influence, and marks the first point at which chakras and kundalini were introduced into the yogic canon. Compared to the seated asanas of Patanjali's Raja yoga, which were seen largely as a means of preparing for meditation, it also marks the development of asanas as full body 'postures' in the modern sense.

Why should you practice Hatha Yoga? It promotes a healthier looking body. It promotes a healthier, calmer, and more focused mind. Its instant benefits include stress-relief and renewed enthusiasm.  It allows you to channel your energy so that it’s not wasted on negative emotions. Yoga can be adapted to your individual needs whether you are young or old, male or female, healthy or sick. Practised properly, yoga is low-impact and will not put excessive strain on your heart, muscles, and joints. Yoga is inexpensive and requires no special equipment. Yoga can improve the quality of your sleep so that you wake up feeling refreshed and full of vitality. Yoga is fun!

Yogic Theory

Yogic theory teaches that the body is just the outside shell of the self.  There are five bodies that collectively contribute to the self:

1. Annamaya kosha- the food sheath, or physical body.
2. Pranamaya kosha- the energy sheath.
3. Manomaya kosha- the mental sheath (the processing of basic information).
4. Vijnanamaya kosha- the intellectual sheath (the part of the mind which generates a higher level of understanding).
5. Anandamaya kosha- the bliss sheath (universal consciousness).

Yoga is a way of encouraging the five sheaths to work together optimally, in order to enhance our sense of the self.  Hatha yoga uses posture and breathing exercises to accomplish this.  For example, an improved flow of energy to the physical body can lead to improved powers in the intellectual sheath.

Prana is defined as the vital life force that makes up the universe.  It exists both within us and in our surrounding environments.  Prana flows through the body using a system of energy channels (nadis) which intersect to form chakras.  Pranayama (breathing control) helps to improve the flow of prana through our bodies by clearing the nadis (energy channels) to allow prana to flow through more easily.  Meditation on a particular chakra can also bring about better flow of energy through it. 

Dedicated asana (posture practice) is a vehicle which can help us to regulate our breathing and thus, improve our pranayama.  Together, asana (posture practice) and pranayama (breathing exercises) are the building blocks of yogic theory.  The remainder of this guide will teach you how to apply asana, meditation, and pranayama to your daily lives.  A brief overview of mudras (hand positions) will also be provided.

Feel prana flow through your body using mudras

Mudras are positions of the body that influence the energies of the body, or your mood. Usually, the hands and fingers are held in some position, but the whole body may be part of the mudra as well.  Let’s try a simple mudra.

Bring your hands together as if in prayer.  Keep the tips of your fingers and thumbs together.  Move the heels of your hands away from one another, so that your palms part and the tips of your fingers and thumbs are touching.  This gesture allows prana to flow through your fingertips, which creates a flow of energy through the rest of your body.  Try holding this position for as long as you feel comfortable.  Focus on clearing your mind and on feeling the prana flow through your body.

How to do a yoga workout

A yoga workout usually lasts at least 30 minutes and involves a combination of different asanas and mudras.  Postures can help improve flexibility, stamina, strength, and balance.  In addition to clearing your mind, they can also help your internal systems to function more optimally, and improve the quality of your breathing.

Postures should be practised sensibility.  Choose poses that are appropriate with your mood and energy level.  You should always start with easier postures and work up to stronger ones.

When attempting a posture, breathe evenly and slowly through your nose.  The objective is to instil a tranquil mindset, while working your body around your breathing patterns.  Focus on lifting and extending the body as you inhale, and shrinking the body as you exhale.  Make sure you ensure proper balance each time you inhale and exhale.  Most importantly, do not rush into or out of a posture, or strain yourself during a posture.  Take your time, relax, and rid yourself of unnecessary tension.

Basic Asana- Postures

Let’s try a some simple postures:

• Mountain Pose Asana
• Mini Sun Salutation
• Warrior Pose
• Triangle Pose
• Mighty Pose

Relaxation Asana

Throughout the course of each and every day, we exert excessive stress on our bodies. This overstimulates our bodies and separates them from their natural rhythms. Yoga is reknown for its calming effects. To follow are some techniques that can be used to release yourself from the ills of stress.

• Kneeling Cat-Swan Pose
• Squatting Pose
• Head-To-Knee Pose
• Relaxing Breathing Sequence

Pranayama- Breathing Exercises

Pranayama (breathing control) helps to improve the flow of prana through our bodies by clearing the nadis (energy channels) to allow prana to flow through more easily. When the breath is irregular, the mind is unsteady; when the breath is still, so is the mind.

To follow are some basic breathing exercises that will help you become more aware of your breathing patterns.

• Full Yogic Breathing
• Ujjayi (Victorious)
• Alternate Nostril Breathing
• Humming Bee Breath

Yogic Meditation

Meditation involves turning the attention inward, to the mind itself. Mindfulness meditation and related techniques are intended to train attention for the sake of provoking insight. Think of it as the opposite of attention deficit disorder. A wider, more flexible attention span makes it easier to be aware of a situation, easier to be objective in emotionally or morally difficult situations, and easier to achieve a state of responsive, creative awareness.

For meditation to be effective, it needs to be practised regularly. Meditation should be conducted in an upright position because most people will fall asleep if meditation is conducted laying down. You can sit comfortably in a variety of traditional poses when meditating:

Seated posture

Use any chair, stool, bench, or anything that has a horizontal top, and sit on it. Sit up, with your back straight, and hold your head and spine in alignment. Rest your hands comfortably on your knees or on the arms of the chair. Your thighs should be parallel to the floor and your back should not lean against the back of the chair.

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Cross your legs while seated on the floor (and on a cushion, if this is more comfortable). Sit upright, with your back straight, and with your head and spine in alignment. Your hands may rest in any position.

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Those more skilled at yoga can attempt the half-lotus position:

The full-lotus is an advanced position which would comprise both knees being bent, and the heel of each foot being rested near your groin.

Kneel on the floor with your knees together, buttocks resting on your heels and toes and almost touching. Keep your back straight, head and spine in alignment, and rest your hands on your thighs.

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To follow are some meditation exercises which can be used:

• Meditation on Inner Strength (Earth Center)
• Meditation on Inner Harmony (Heart Center)

Improving Your Life Through Yoga

Yoga is a method through which you can harmonize all aspects of life: mind, body, and spirit. Because able to perform exercises does not make you a yoga expert. The goal is not to perfectly execute asana; but instead, it is to be able to incorporate yogic practices, and what you learn about yourself through these practices, into your everyday life.

Everyone has unique yogic experiences. Thus, yoga is an experience that is meant for the self. Adapt yoga to fit your individual needs. Don't be embarassed to experiment and to try new routines. Ultimately, it's not how you look that matters, but how you feel that is most important.

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