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Hatha

Yoga

The Sanskrit word hatha originates from its two roots, ‘ha’ and ‘tha’. The root ‘ha’ refers
to properties such as heat, and positivity, while the root ‘tha’ refers to elements like cool
and negativity. Hatha is the incorporation of those two extremes while yoga, meaning union,
is the bringing together of these polarities. The most renowned and accessible texts written
on the ancient practice of hatha yoga so far is The Hatha Yoga Pradipika, which is believed
to be written around 15th century CE by Yogi Swatarama.

The bulk of this text details the techniques of the main practices of Hatha Yoga, which can
be categorised into 5 main chapters: Asana (postures), Pranayama (breathing exercises),
Shatkarma (Internal cleansings), Mudra (energy seal), and Bandha (energy locks).

In the first chapter of the book, 84 main Asanas are described. The classic texts of Hatha
yoga refer to those asana as taught by Lord Shiva, the first yogi, which mainly seated poses
being considered necessary to achieve spiritual perfection. Those asanas are including
siddhasana (perfect posture), padmasana (lotus posture), simhasana (lion pose) posture),
and bhadrasana(fortunate pose), svastikasana (auspicious posture), gomukhasana (cow face
posture, legs), virasana (hero posture), kurmasana (tortoise posture), kukkutasana (cock
posture), uttana karmasana (intense tortoise posture), dhanurasana (bow
posture), matsyasana (fish posture), paschimottanasana (intense West side stretch
posture), mayurasana (peacock posture), and savasana (corpse posture). Out of those
mentioned asana, Hatha Yoga Pradipika text mentions strongly that the first four are the
most essential ones. Additionally, there is a section detailing how a Yogi should eat
mentioned in this chapter, including amounts, and which foods to avoid. Cautions are also
issued that one cannot be successful with Yogic methodology simply by dressing a certain
way or affecting certain phrases.

Chapter Two of this book is devoted to Pranayama and its techniques. Pranayama means
prana vrtti nirodha or restraint of the breath, which also means “prolonging the life force”.
According to yogi Svatmarama, "When the breath wanders, the mind is unsteady. But when
the breath is calmed, the mind too will be still." Breathing exercises are afforded a particular
importance in this chapter, and are urged not only to provide clarity of mind, but also bodily
health, as well. Pranayama flushes away the toxins and rectifies disturbances of the
humours, wind (vata), bile (pitta) and phlegm (kapha). Type of pranayama mentioned here
are including Surya Bheda (Right Nostril breathing), Ujayi, Sitkari, Seetali, Bhastrika, Bramari,
Murcha and Plavini.

In chapter three of the book, the six cleansing method or also called Shatkarma are
mentioned. These technique helps to remove the toxins from the body and improve
concentrations as well as keep diseases at bay. Usually, they are only practiced by
experienced yogis.
• Neti: a nasal cleansing process intended to purify the nasal passages and bathe the
sinuses. It can be performed in two ways: either using a neti pot to cleanse the passages with
saline solution, or using a thread passed through the nostrils and out the mouth. These are
called jala neti and sutra neti, respectively.
• Dhauti: a cleansing process for the alimentary canal, including mouth, stomach,
intestines and rectum. There are 11 types of dhauti to cleanse different parts of the gut. One
popular way is to swallow a length of cloth in order to remove phlegm, bile and impurities.
• Nauli: a cleansing practice for the abdomen which uses the abdominal muscles to
massage and stimulate the digestive organs. The muscles of the abdomen are projected
forward then contracted in a wave-like movement that increases “bodily fire.” This practice
can take a lot of practice to perform effectively, as it requires a lot of abdominal control.
• Basti: a method for purifying the large intestine either with or without water. In the
method with water, jala basti, the yogi sits in a tub of water and draws up water into the
rectum by practicing uddiyana bandha and using the nauli kriya. Then the water is expelled.
• Kapalabhati: a breathing technique which means “shining skull.” In this practice, the
breath is forcefully exhaled through the nostrils by strongly drawing in the abdominal
muscles after which the inhalation happens naturally. This is repeated 20 times in quick,
rhythmic succession.
• Trataka: also called the blinkless stare, is a technique for cleansing the eyes and
improving mental focus. One method involves gazing at the flame of a candle. This is thought
to increase blood circulation to the eyes and help strengthen them.

Finally, chapter four and five discusses various Mudras and Bandas which affect various
parts of the body used when practising yoga. Bandha means lock, while Mudra means seals.
The three Bhanda are Uddiyana Bhanda, Mula Bhanda and Jhalanda Bhanda. They are meant
to prevent diseases and delay old age. The human system has many apertures or outlets, by
locking and sealing these, the divine energy known as Kundalini is awakened and finds its
union with purusa in the sahasrara chakra. Mudras and bandhas act as safety valves in the
human system. Together with Asanas, Mudras and Bhanda help to suspend the fluctuations
of the mind, intellect and ego, so that attention is drawn in towards oneself.

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