Introduction to Hatha Yoga

Hatha Yoga
ïI-Aaid-naway nmae=Stu tSmE yenaepidòa hQ-yaeg-
iv*a,
ivæajte àaeÚt-raj-yaegm! AaraeFuimCDaerixraeih[Iv.
1.
Çré-ädi-näthäya namo'stu tasmai
Yenopadiñöä haöha-yoga-vidyä |
Vibhräjate pronnata-räja-yogam
äroòhumicchoradhirohiëéva || 1||
 Introduction to Hatha Yoga
• The word “Hatha” can be translated in two ways: as
“willful” or “forceful,”

• The yoga of activity, “sun” (ha) and “moon” (tha) -

the yoga of balance. (Pingala and Ida)

• Hatha practices are designed to align and calm your

body, mind, and spirit in preparation for meditation.
 Science of Hatha Yoga Practice
• Purification by removing imbalance of Doshas
• Balance of Ida and Pingala - Sympathetic and
Parasympathetic systems
• Though Hatha Yoga practices have their therapeutic
benefits, they are not exclusively meant for therapy.
• It helps a fit person to progress towards the highest
goal of life, i.e., self-realization.
 Aims and Objectives

•Kriyas bring about purification (shodhana) of the body

•Asanas make the body strong (drdhata) and disease–free (arogyam)

•Pranayama practices make the body light (laghavam) of body

•Mudras and bandhas to steadiness (sthairyam)

•Meditation to spiritual absorption or liberation.

 Swathmarama’s Hatha Yoga Pradipika

Four important steps/limbs

1. Âsana

2. Prânâyâma

3. Mudras

4. Nâdânusamdhâna.
Gheranda Samhita - Saptanga Yoga

zaexnm! †FtaíEv StEyRxEy¡ c la"vm!,

àTy]m! c inilRÝí "qSy sÝsaxnm!.

1. Shatkarma – Purification of the body
2. Asanas – Strength/firmness of the body
3. Mudras – Steadiness of the body
4. Pratyahara – Attaining courage
5. Pranayama – Lightness of the body (laghima)
6. Dhyana – Direct perception of the atman
7. Samadhi – Detachment/isolation.
Hatha Yogis
 Important Hatha Yoga Texts
Shiva Samhita
author is unknown, means ‘Siva’s compendium
Hatha Yoga Pradipika
15th century in Sanskrit by Swami Swatmarama
Hatha Rathnavali
Srinivasa Maha Yogindra Bhatta - 1625 and 1695 A.D.
Gheranda Samhita
Gheranda’s Compendium - 17th century
 Concept of Mitahara
Mitâhâra, the Measured Food
suiõGx-mxurahar> ctuwa¡z-ivvijRt>,

ÉuJyte izv-sMàITyE imtahar> s %Cyte. 60.

Susnigdha-madhurähära Caturthäàça-vivarjitaù |
Bhujyate çiva-samprétyai Mitähäraù sa ucyate ||1.58||

Mitahara is defined as agreeable and sweet food (nutritious,

sweet, lubricating and of one’s liking) leaving one fourth of
the stomach free, and eaten (as an offering to please Shiva)
 Qualities of Pathya Food

può< sumxur< iõGx< gVy< xatu-àpae;[m!,

mnaeiÉli;t< yaeGy< yaegI Éaejnmacret!.

Puñöaà sumadhuraà snigdhaà

Gavyaà dhätu-prapoñaëam |
Manobhilañitaà yogyaà Yogé bhojanamäcaret || 1.63||

The yogi should take nourishing and sweet food mixed with,
ghee and milk; it should nourish the dhatus (basic body
constituents) and be pleasing and suitable.
 Pathya – Prescribed Foods
gaexUm-zail-yv-;aiòk-zaeÉnaÚ< ]IraJy-o{f-nvnIt-isÏa-mxUin,
zu{QI-pqael-k)laidk-pÂ-zak<
muÌaid-idVymudk< c ymINÔ-pWym!.
Godhüma-çäli-yava-ñäñöika-çobhanännaà
Kñéräjya-khaëòa-navanéta-siddhä-madhüni |
Çuëöhé-paöola-kaphalädika-païca-çäkaà
Mudgädi-divyamudakaà ca yaméndra-pathyam ||1.62||

The good grains: wheat, rice, barley and swastika (a special variety of
rice), milk, ghee, sugar, butter, sugarcandy, honey, dry ginger, the
patolaka fruit (a kind of cucumber), the five leafy vegetables, green
gram, and rainwater collected when the Sun is in magha (the tenth
lunar mansion), etc. are considered to be wholesome food for the
advanced yogis.
 Qualities of Apathya Food

Éaejnmiht< iv*at! punrSyae:[I-k«t< ê]m!,

Aitlv[mMlyu´< kdzn-zakaeTk< vJyRm!.
Bhojanamahitaà vidyät
Punarasyoñëé-kåtaà rükñam |
Atilavaëamamla-yuktaà
Kadaçana-çäkotkaà varjyam ||1.60 ||

Eating food which is bitter, sour, pungent, salty or hot, green

vegetables, sour gruel, oil, mustard, and sesame, and
consuming alcohol, fish, meat, curds, buttermilk, kulattha,
berries, oil cakes, asafetida, garlic, etc. are said to be bad for
a yogi.
 Apathya - Prohibited Foods

kqœvaMl-tIú[-lv[ae:[-hrIt-zak-saEvIr-tEl-itl-s;Rp-m*-mTSyan!,
Aajaid-ma<s-dix-t³-k…lTwkael- ip{yak-ih¼‚-lzuna*mpWyma÷>.

Kaövämla-tékñëa-lavaëoñëa-haréta-çäka-
Sauvéra-taila-tila-sarñapa-madya-matsyän |
Äjädi-mäàsa-dadhi-takra-kulatthakola-
Piëyäka-hiìgu-laçunädyamapathyamähuù || 1.59||

The foods which are prohibited (for the yogi) are: those which are bitter, sour,
pungent, salty, heating, green vegetables (other than those ordained), sour
gruel, oil, sesame and mustard, alcohol, fish, flesh foods, curds, buttermilk,
horse gram, fruit of jujube, oil cakes, asafetida and garlic.
 Importance of Vegetarian Diet
Physical Reasons for a Vegetarian Diet
• Modern medical science acknowledges the high
cholesterol, uric acid, additives and preservatives
contained in meat all contribute to a multitude of
diseases.
• Also high blood pressure, heart attacks, hardening of
the arteries, arthritis and gout.
• We must realize that all energy originates from the
sun which strengthens the physical stamina through
Vegetarian Diet.
 Spiritual and Psychological Reasons for a
Vegetarian Diet

• When meat is eaten, we also absorb the hormones of

fear and panic that are secreted by the animal just
before it is slaughtered.
• Also, non-vegetarian food necessarily involves
Himsa in the form of killing of life forms.
• This karma of killing necessarily begets its
unfavourable samskara according to the law of
karma.
• Hence, non-vegetarian food is an impediment on
the progress on the spiritual path.
 Causes of Success
(Sadhaka Tattwa) in Hatha Yoga Sadhana

%TsahaTsahsaÏEyaRt! tTv-}anaí iníyat!,

jn-s¼-pirTyagaT;ifœÉyaeRg> àisÏ(it.
Utsähätsähasäddhairyät Tattva-jïänäçca niçcayät |
Jana-saìga-parityägät Ñaòbhiryogaù prasiddhyati || 1.16||

• Overeating, exertion, talkativeness, adhering to rules, being in the

company of common people and unsteadiness (wavering mind) are the
six (causes) which destroy yoga.
 Causes of Success
(Sadhaka Tattwa) in Hatha Yoga Sadhana
• Enthusiasm (Utsah): “A positive attitude, constant
inspiration and the idea of attaining perfection.” Every day
should seem like the first day of practice. This
spontaneously generates perseverance.
• Courage (Sahas): “Courage to face the inner visions and
realizations as they dawn”.
• Perseverance (Dhairya): No matter what happens one
should practice this regularly.
• Discriminative knowledge (Tattvajnana): “Everything a
person does in every aspect of his life should be conducive
to his sadhana.”
 Causes of Success
(Sadhaka Tattwa) in Hatha Yoga Sadhana

• Determination (Nischaya): “Resolve to carry on the

practice under all circumstances.”

• Aloofness from company (Janasangha parityaga): “It is

better to stay away from social interactions and negative
influences, but do not consider others to be inferior.”
 Causes of Failure
(Badhaka Tattwa) in Hatha Yoga Sadhana

ATyahar> àyasí àjLpae inyma¢h>,

jn-s¼í laELy< c ;ifœÉyaeRgae ivnZyit.

Atyähäraù prayäsaçca Prajalpo niyamägrahaù |

Jana-saìgaçca laulyaà ca Ñaòbhiryogo vinaçyati ||1.15||

• Overeating, exertion, talkativeness, adhering to rules, being

in the company of common people and unsteadiness
(wavering mind) are the six (causes) which destroy yoga.
 Causes of Failure
(Badhaka Tattwa) in Hatha Yoga Sadhana
• Atyâhâra (Over-eating): Having more food than the
apetite is called atyâhâra. A yogi should forfeit this
habit.
• Prayâsa (exertion): Exceeding certain limits in labour,
whether it is physical or mental or oral. This should be
avoided by a yoga practitioner.
• Prajalpa (talkativeness): Exceeding the limit in speech
is called ‘prajalpa’ or ‘bahubhâshana’.
• Niyamagraha (adhering to rules): Adhering to some
traditional rules and regulations is niyamagraha.
I. wanting to take cold bath, bathing very early in the morning.
II. stick to having only fruits or milk or any other particular food.
III. If the condition is not fulfilled, then the practice of yoga is hindered.
 Causes of Failure
(Badhaka Tattwa) in Hatha Yoga Sadhana
• Janasângha: Being in people’s company is
‘janasângha’. This disturbs a Hatha yogi, because the
people’s company arouses feelings, like lust, anger,
love, hate, misery, and ego, etc.

• Laulya (fickle-mindedness): Capricious behavior of

the senses is called ‘laulya.’ There are ten senses in a
human being.
 Concept of Ghata and Ghata Shuddhi

• The human being (body along with the mind) is

compared by Sage Gheranda to a ‘Ghata’ or
‘vessel’.
• The process of purification (psycho-physiological
structure of the human) can be termed as Ghata
Shuddhi.
• This is effected or brought about by the practice of
the saptangas of the Saptanga Yoga.
 Purpose and utility of Shat Kriyas

med-ðe:maixk> pUv¡ ;qœ-kmaRi[ smacret!,

ANyStu nacreÄain dae;a[a< smÉavt>.
Meda-çleñmädhikaù pürvaà \Ñaö-karmäëi samäcaret |
Anyastu näcarettäni Doñäëäà samabhävataù ||1. 21||

• When fat or mucus is excessive, shatkarma: the six cleansing

techniques, should be practiced before (pranayama). Others, in whom
the doshas, i.e.phlegm, wind and bile, are balanced should not do
them.
• harmony between the major pranic flows, Ida and pingala and attain
physical and mental purification and balance.
 Shatkarma or Shatkriyas

xaEitbRiStStwa neit> Çaqk< naEilk< twa,

kpal-ÉaitíEtain ;qœ-kmaRi[ àc]te.

Dhautirbastistathä netiù Sträöakaà naulikaà tathä |

Kapäla-bhätiçcaitäni Ñaö-karmäëi pracakñate || 1.22||

• Dhauti, basti, neti, trataka, nauli and kapalbhati; these are

known as shatkarma or the six cleansing processes.
Shatkarma or Shatkriyas

Dhauti Basti Neti

Nauli Trataka Kapalbhati

 Shatkarma or Shatkriyas
• Dhauti or the cleansing of the digestive tract, upto
the stomach
• Basti or the cleansing of the colon
• Neti or the cleansing of the nasal passage
• Nauli or the massaging of the abdomen
• Trataka or the cleansing and strengthening of the
eyes
• Kapalbhati or the purification of the frontal lobes
of the brain and the lungs.
 General benefits of Shatkarmas:

• Good to overcome a lot of diseases completely.

• Creates harmony in body and mind.

• The energy can flow through the body freely.

• It’s very good for general health.

• Increases one’s capacity to work, think, digest, taste,

feel, experience, etc.
 Purpose and utility of Asana

hQSy àwma¼Tvadasn< pUvRmuCyte,

k…yaRÄdasn< SwEyRmaraeGy< ca¼-la"vm!.
Haöhasya prathamäìgatvät Äsanaà pürvamucyate |
Kuryättadäsanaà sthairyam Ärogyaà cäìga-läghavam ||1.19||

• Prior to everything, asana is spoken of as the first part of

hatha yoga. Having done asana one gets steadiness
(firmness) of body and mind; diseaselessness and lightness
(flexibility) of the limbs.
 Fifteen asanas from HYP
1. Siddhasana 2. Padmasana 3. Simhasana ,
4. Swatikasana 5. Veerasana 6. Matsyendrasana
7. Gaumukhasana 8. Bhadrasana
9. Mayurasana 10. Kukutasana 11. Koormasana
12. Utthanakoormasana 13. Shavasana
14. Dhanurasana 15. Paschimottanasana
 Health and Fitness Benefits
• Feeling of calmness.
• May focus less on worries or woes.
• Increases flexibility.
• Range of motion and strength
• Enhance the balance.
• Leaving a person with a higher fitness level and
reduced risk of injuries.
• Lose weight with a regular yoga practice if it is
combined with diet control and some form of
aerobic exercises.
 Therapeutic Benefits
• Hatha Yoga is basically a preventive discipline.
• Asanas can help heal or soothe a specific health ailment.
• Relieves chronic neck pain with a series of poses that focus
on gently stretching and elongating the spine.
• Give relief from sinusitis with poses that focus on inversion,
forward bends and poses that calm their mind.
• Other poses can help alleviate anxiety, asthma, carpal tunnel
syndrome, insomnia, sciatica and a host of other conditions.
• Some poses may help with pregnancy, menstruation and
infertility.
 Spiritual Development
• Overall goal is to enhance the spiritual development

• Balances the masculine and feminine energy.

• The main channel is in the spine, which holds the

divine energy, or kundalini shakti, at its base.

• Energy streams freely flow through the body

ultimately facilitating a spiritual awakening.
 Purpose and importance of Pranayama

• Prana refers to the life-force or the vital energy, which is

responsible for all the functions, physical and mental, in the
human being.
• Ayama refers to the ability to control your body by
stretching, expanding, and elaborating.
• Pranayama refers to the control of prana by stretching it.
• Breathing is the means through which control of prana is
brought about.
• Retention or kumbhak is emphasized in Hayha Yoga.
 Eight varieties of Kumbhakas
1. Suryabhedana
2. Bhastrika
3. Ujjayi
4. Sheetali
5. Sheetkarni
6. Bhramhari
7. Plavini
8. Moorcha
• In addition to above, Swatmarama also refers to nadi
shodhana pranayama (alternate nostril breathing) or
anuloma viloma pranayama.
 Three elements of Pranayama
• Purak (inhalation)
• Kumbhak (retention)
• Rechak (exhalation)

• Kumbhak practices are accompanied by

bandhas with the intention of awakening and
raising the kundalini.
 Two types of kumbhaka
• Sahita kumbhaka refers to antara kumbhak
(internal retention of breath) and bahya
kumbhak (external retention of breath).

• Keval kumbhaka is the kumbhak which can

be performed by an adept yogi at will, and for
any duration of time
 SUMMARY

• Hatha refers to the kind of yoga which bring balance

between the sun and the moon, or the pingala and ida in
us.
• Hatha practices are designed to align and calm your
body, mind, and spirit in preparation for meditation.

• Hatha Yoga calls for all concentration in the beginning

itself on the practice of postures (Asanas) and breath
control (pranayama) to energize the subtle channels
(nadis).
• Brahmans, Kshatriyas, Vaisyâs and Sudrâs have the
authority to practice Hatha yoga.
 SUMMARY
• The aim of Hatha Yoga is to control the body and mind
because then only can the spiritual aspirations be fulfilled.

• The philosophy of Yogic diet does not believe in calorie count

of foods or the amount of vitamins, minerals or proteins we
get from the food.

• The chakras, which are mainly 7 in number, are connected by

a dormant energy channel known as Sushumna.

• Hatha Yoga’s overall goal is to enhance the spiritual

development, which it does by releasing the energy that flows
throughout your body and balancing the opposite aspects of
your being.
 KEYWORDS
• Hatha Yoga: It is a scientific system that
integrates the various branches of yoga and
brings about a harmonious development in the
individual.
• Ashtanga Yoga: Ashtanga means eight limbs
or branches, of which asana or physical yoga
posture is merely one branch, breath or
pranayama is another.
 Yogic Diet
A diet that is wholly conducive to the practice of Yoga
and spiritual progress is called Yogic diet.
• Sattvic Foods: Foods that increase life, purity, strength,
health, joy and cheerfulness, which are savoury and
oleaginous, substantial and agreeable are considered as
Sattvic food.
• Rajasic Foods: Any food which is stimulating and which
goads you towards activity is considered as rajasic food.
• Tamasic Foods: Tamasic foods include meat, poultry,
fish, eggs, alcohol and other intoxicants including drugs
which have the tendency of creating lethargy and laziness
in us.
 Trigunas
• Sattva guna: Sattva guna being the principle of
illumination, is responsible for knowledge,
concentration, awareness, etc.
• Rajas Guna: Rajas guna being the principle of
activity, is responsible for all activities and
undertakings of human beings.
• Tamas Guna: Tamas guna being the principle of
inertia, is responsible for laziness and lethargy.
 Chakras

It means “the wheel” which is rotating centres

of energy symbolized as colored lotus
flowers with different number of petals or
nadis.
 Muladhara and Svadhistana
• Muladhara Chakra or the Root Chakra, as
its Sanskrit name suggests, works as support to
other chakras.

• Svadhishtana Chakra, also known as the

Sacral Chakra, or the Spleen Chakra, is located
just below the navel near the abdomen.
 Manipura Chakra
Manipura Chakra has been so named because
of its radiant lustre which makes it look like
a jewel.