Hatha yoga
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Hatha Yoga posture performed at a Hindu temple. |
Hatha yoga,
pronounced [ˈhʌθə], is also known as Hatha vidya. It is a particular system of
Yoga introduced by
Yogi Swatmarama, a yogic sage of the 15th century in India, and compiler of the
Hatha Yoga Pradipika. Hatha Yoga is derived from the
Hinayana (narrow path) and
Mahayana (great path) traditions of
Buddhism, as well as the
Sahajayana (spontaneous path) and
Vajrayana (concerning matters of sexuality) traditions of
Tantra. The Hatha Yoga of Swatmarama and his contemporaries differs from the Raja Yoga of Patanjali in that it focuses on
shatkarma, the purification of the physical as leading to the purification of the mind (
ha) and
prana, or vital energy (
tha). The Raja Yoga posited by Patanjali begins with a purification of the mind (
yamas) and spirit (
niyamas), then comes to the body via
asana (body postures) and
pranayama (breath). Hatha Yoga is what most people associate with the word "
Yoga" and is mainly practiced for mental, physical health, and vitality outside of India.
[Feuerstein, Georg. (1996). The Shambhala Guide to Yoga. Boston & London: Shambhala Publications, Inc.]The most fundamental and oldest surviving text of Hatha Yoga is the
Hatha Yoga Pradipika, a Sanskrit classic compiled by Yogi Swatamarama, a contemporary of
Goraknath, in 15th century C.E. The work is derived from older Sanskrit texts and Yogi Swatamarama's own yogic experiences. It includes information about shatkarma, asana, pranayama, chakras, kundalini, bandhas, kriyas, shakti, nadis, and mudras among other topics.
Many modern schools of Hatha Yoga derive from the school of
Sri Tirumalai Krishnamacharya, who taught from 1924 until his death in 1989. Among his students prominent in popularizing Yoga in the West were
Sri K. Pattabhi Jois, famous for popularizing the vigorous Ashtanga Vinyasa style,
B.K.S. Iyengar who emphasizes alignment and the use of props,
Indra Devi and Krishnamacharya's son
T.K.V. Desikachar who developed the
Viniyoga style. Desikachar founded the Krishnamacharya Yoga Mandiram in
Chennai, with the aim of making available the heritage of yoga as taught by Krishnamacharya.
Another major stream of influence was
Swami Sivananda of Rishikesh (1887-1963) and his many disciples, including
Swami Vishnudevananda - founder of International Sivananda Yoga Vedanta Centres,
Swami Satyananda - of the Bihar School of Yoga, and
Swami Satchidananda - of Integral Yoga, among others.
Traditional Hatha Yoga is a holistic yogic path, including moral disciplines, physical exercises (e.g.,
asanas (postures) and
Pranayama (breath control), and
meditation. The Hatha yoga predominantly practiced in the West consists of mostly
asanas (postures) and exercise.
Hatha represents opposing energies: hot and cold (fire and water, following the same concept as the ying-yang), male and female, positive and negative, similar but not completely analogous to yin and yang. Hatha yoga attempts to balance mind and body via physical exercises, or "asanas", controlled breathing, and the calming of the mind through relaxation and meditation. Asanas teach poise, balance & strength and are practiced to improve the body's physical health and clear the mind in preparation for meditation in the pursuit of enlightenment.
The Yoga of Patanjali is Ashtanga or comprised of 8 limbs,
Yama and Niyama, which are ethical obligations,
Asana,
Pranayama, which is breath control,
Pratyahara, which is sense withdrawal,
Dharana, which is concentration,
Dhyana, which is meditation, and
Samadhi, which is the experience of unity with God.
Yama is a "moral restraint" or rule for living virtuously. Ten
yamas are codified in numerous scriptures, including the
Hatha Yoga Pradipika compiled by
Yogi Swatmarama, while
Patanjali lists five
yamas, and five
niyamas (disciplines) in the
Yoga Sutra.
The ten traditional yamas are:
*ahimsa: Abstinence from injury, or harm to any living creature in thought, word, or deed. This is the "main" Yama. The other nine are there in support of its accomplishment.
*satya: Truthfulness in word and thought (in conformity with the facts).
*asteya: No stealing, no coveting, no entering into debt.
*brahmacharya: Divine conduct, continence, celibate when single, faithful when married.
*kshama: Patience, releasing time, functioning in the now.
*dhriti: Steadfastness, overcoming non-perseverance, fear, and indecision; seeing each task through to completion.
*daya: Compassion; conquering callous, cruel and insensitive feelings toward all beings.
*arjava: Honesty, straightforwardness, renouncing deception and wrongdoing.
*mitahara: Moderate appetite, neither eating too much nor to little; nor consuming meat, fish, shellfish, fowl or eggs.
*shaucha: Purity, avoidance of impurity in body, mind and speech.
Patanjali's five
yamas, or moral restraints, are ahimsa (non-injury), satya (truthfulness), asteya (non-stealing), brahmacharya (continence or chastity) and aparagriha (abstinence from avarice). He also lists five
niyamas, or disciplines, which include shauca (purity), samtosha (contentment), tapas (asceticism), svadhyaya (study), and ishvara-pranidhana (devotion to the Lord).
[Muktibodhananda, Swami. (1985). Hatha Yoga Pradipika. New Delhi India: Thomson Press India, for The Yoga Publications Trust.]Asanas are contemplative in nature and were originally intuited by yogis during
meditation; the
Kundalini naturally brings forth these postures or movements, called
Kriyas, during deep meditation. These movements are meant to help to remove blockages (disease) in the
causal, subtle, and physical bodies.
In the ancient author
Patanjali's work, Asana is classified as the third rung of 8 in the ladder of the practice of Raja Yoga.
Hatha yoga in the west primarily concerns itself with
asanas or postures.
The words 'Prana' (life-force) and 'Ayama' (to prolong or regulate) make up Pranayama. Pranayama seeks to control & regulate the breath. In one variation, the Rechak (exhaled air), Poorak (inhalation) and Kumbhak (Retention during normal inhaling and exhaling) are the 3 parts of the breath that are regulated. Pranayama is practised to develop mental, physical and spiritual strength. Though the beginner's Pranayama is relatively harmless, safely progressing to more advanced practices requires the guidance of a knowledgeable teacher. Improper practice may result in neurosis, adrenal problems, insanity, or death.
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A western style yoga class. |
Listed below are traditional directions for performing Hatha Yoga.
* A glass of fresh water should be taken before performing asanas.
* Stomach should be empty. Asanas can be performed 8 hours after a meal, 2 hours after a glass of milk and one hour after eating fruit.
* Always perform asanas early in the morning.If this is not possible,the next best time would be evening around dusk.
* Rich, very dry, left-overs, very hot or too much food should be avoided.
* Force or pressure should not be used while performing asanas.
* One must not go out in the cold after performing asanas.
* Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.
* The breathing should be controlled and should always be through the nose. The benefits of asanas increase if pranayama is performed simultaneously.
* If the body is stressed, perform
Shavasana.
* Asanas should be performed in a well-lit, clean and ventilated room. The atmosphere should be peaceful.
* Light physical exercises, followed by yogasana, pranayama and meditation is the ideal sequence.
* Yogasanas, especially inverted poses, are to be avoided during menstruation. In contrast, modern teachers do recommend Yogasana for relief from cramps during this period.
* During pregnancy, after the first 3 months, exercises that require lying on stomach are to be avoided. (Inverted poses should be avoided especially in the third trimester - This site recommends it for pregnancy [
1]
- not too sure, clarification requested.)
Different asanas are recommeded by practitioners to cure or prevent problems ranging from constipation to cancer. It is known to reduce stress and other mental worries.
See
Yoga (alternative medicine)Hatha yoga, pronounced [ˈhʌθə], is also known as hatha vidya or the "science of hatha" yoga. The word Hatha comes from combining the two sanskrit terms "ha" meaning sun and "tha" meaning moon. The word "ha" refers to the solar
nadi (pingala) in the
subtle body and "tha" the lunar channel (ida).
:''main article
Yoga as exerciseThe 2005 "Yoga in America" survey, conducted by Yoga Journal, shows that the number of practitions in the US increased to 16.5 Million with the 18-24 age group showing 46% increase in one year.
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