hatha yoga

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Definition

Hatha yoga is the most widely practiced form of yoga in America. It is the branch of yoga which concentrates on physical health and mental well-being. Hatha yoga uses bodily postures (asanas), breathing techniques (pranayama), and meditation (dyana) with the goal of bringing about a sound, healthy body and a clear, peaceful mind. There are nearly 200 hatha yoga postures, with hundreds of variations, which work to make the spine supple and to promote circulation in all the organs, glands, and tissues. Hatha yoga postures also stretch and align the body, promoting balance and flexibility.

Description

Yoga was developed in ancient India as far back as 5,000 years ago; sculptures detailing yoga positions have been found in India which date back to 3000 B.C. Yoga is derived from a Sanskrit word which means "union." The goal of classical yoga is to bring self-transcendence, or enlightenment, through physical, mental and spiritual health. Many people in the West mistakenly believe yoga to be a religion, but its teachers point out that it is a system of living designed to promote health, peace of mind, and deeper awareness of ourselves. There are several branches of yoga, each of which is a different path and philosophy toward self-improvement. Some of these paths include service to others, pursuit of wisdom, nonviolence, devotion to God, and observance of spiritual rituals. Hatha yoga is the path which has physical health and balance as a primary goal, for its practitioners believe that greater mental and spiritual awareness can be brought about with a healthy and pure body.

The origins of hatha yoga have been traced back to the eleventh century A.D. The Sanskrit word ha means "sun" and tha means "moon," and thus hatha, or literally sun-moon yoga, strives to balance opposing parts of the physical body, the front and back, left and right, top and bottom. Some yoga masters (yogis) claim that hatha yoga was originally developed by enlightened teachers to help people survive during the Age of Kali, or the spiritual dark ages, in which Hindus believe we are now living.

The original philosophers of yoga developed it as an eight-fold path to complete health. These eight steps include moral and ethical considerations (such as honesty, non-aggression, peacefulness, non-stealing, generosity, and sexual propriety), self-discipline (including purity, simplicity, devotion to God, and self-knowledge), posture, breath control, control of desires, concentration, meditation, and happiness. According to yogis, if these steps are followed diligently, a person can reach high levels of health and mental awareness.

As it has subsequently developed, hatha yoga has concentrated mainly on two of the eight paths, breathing and posture. Yogis believe breathing to be the most important metabolic function; we breathe roughly 23,000 times per day and use about 4,500 gallons of air, which increases during exercise. Thus, breathing is extremely important to health, and prana, or life-force, is found most abundantly in the air and in the breath. If we are breathing incorrectly, we are hampering our potential for optimal health. Pranayama, literally the "science of breathing" or "control of life force," is the yogic practice of breathing correctly and deeply.

In addition to breathing, hatha yoga utilizes asanas, or physical postures, to bring about flexibility, balance and strength in the body. Each of these postures has a definite form and precise steps for achieving the desired position and for exiting it. These postures, yogis maintain, have been scientifically developed to increase circulation and health in all parts of the body, from the muscular tissues to the glands and internal organs. Yogis claim that although hatha yoga can make the body as strong and fit as any exercise program, its real benefits come about because it is a system of maintenance and balance for the whole body.

Yoga was brought to America in the late 1800s, when Swami Vivekananda, an Indian yogi, presented a lecture on yoga in Chicago. Hatha yoga captured the imagination of the Western mind, because accomplished yogis could demonstrate incredible levels of fitness, flexibility, and control over their bodies and metabolism. Yoga has flourished in the West. Americans have brought to yoga their energy and zest for innovation, which troubles some Indian yogis and encourages others, as new variations and schools of yoga have developed. For instance, power yoga is a recent Americanized version of yoga which takes hatha yoga principles and speeds them up into an extremely rigorous aerobic workout, and many strict hatha yoga teachers oppose this sort of change to their philosophy. Other variations of hatha yoga in America now include Iyengar, Ashtanga, Kripalu, Integral, Viniyoga, Hidden Language, and Bikram yoga, to name a few. Sivananda yoga was practiced by Lilias Folen, who was responsible for introducing many Americans to yoga through public television.

Iyengar yoga was developed by B.K.S. Iyengar, who is widely accepted as one of the great living yogis. Iyengar uses classical hatha yoga asanas and breathing techniques, but emphasizes great precision and strict form in the poses, and uses many variations on a few postures. Iyengar allows the use of props such as belts, ropes, chairs, and blocks to enable students to get into postures they otherwise couldn't. In this respect, Iyengar yoga is good for physical therapy because it assists in the manipulation of inflexible or injured areas.

Ashtanga yoga, made popular by yogi K. Patabhi Jois, also uses hatha yoga asanas, but places an emphasis on the sequences in which these postures are performed. Ashtanga routines often unfold like long dances with many positions done quickly one after the other. Ashtanga is thus a rigorous form of hatha yoga, and sometimes can resemble a difficult aerobic workout. Ashtanga teachers claim that this form of yoga uses body heat, sweating, and deep breathing to purify the body.

Kripalu yoga uses hatha yoga positions but emphasizes the mental and emotional components of each asana. Its teachers believe that tension and long-held emotional problems can be released from the body by a deep and meditative approach to the yoga positions. Integral yoga seeks to combine all the paths of yoga, and is generally more meditative than physical, emphasizing spirituality and awareness in everyday life. Viniyoga tries to adapt hatha yoga techniques to each individual body and medical problem. Hidden Language yoga was developed by Swami Sivananda Radha, a Western man influenced by Jungian psychology. It emphasizes the symbolic and psychological parts of yoga postures and techniques. Its students are encouraged to write journals and participate in group discussions as part of their practice. Bikram yoga has become very popular in the late 1990s, as its popular teacher, Bikram Choudury, began teaching in Beverly Hills and has been endorsed by many famous celebrities. Bikram yoga uses the repetition of 26 specific poses and two breathing techniques to stretch and tone the whole body.

A hatha yoga routine consists of a series of physical postures and breathing techniques. Routines can take anywhere from 20 minutes to two hours, depending on the needs and ability of the practitioner. Yoga should always be adapted to one's state of health; that is, a shorter and easier routine should be used when a person is fatigued. Yoga is ideally practiced at the same time every day, to encourage the discipline of the practice. It can be done at any time of day; some prefer it in the morning as a wake-up routine, while others like to wind down and de-stress with yoga at the end of the day.

Yoga asanas consist of three basic movements: backward bends, forward bends, and twisting movements. These postures are always balanced; a back bend should be followed with a forward bend, and a leftward movement should be followed by one to the right. Diaphragm breathing is important during the poses, where the breath begins at the bottom of the lungs. The stomach should move out-ward with the inhalation and relax inward during exhalation. The breath should be through the nose at all times during hatha asanas. Typically, one inhales during backward bends and exhales during forward bending movements.

The mental component in yoga is as important as the physical movements. Yoga is not a competitive sport, but a means to self-awareness and self-improvement. An attitude of attention, care, and non-criticism is important; limitations should be acknowledged and calmly improved. Patience is important, and yoga stretches should be slow and worked up to gradually. The body should be worked with, and never against, and a person should never overexert. A yoga stretch should be done only so far as proper form and alignment of the whole body can be maintained. Some yoga stretches can be uncomfortable for beginners, and part of yoga is learning to distinguish between sensations that are beneficial and those that can signal potential injury. A good rule is that positions should be stopped when there is sharp pain in the joints, muscles, or tendons.

— Douglas Dupler

A form of yogic exercise that emphasizes specific postures in combination with controlled breathing. It is widely practiced in the West.

[Sanskrit haṭhayogaḥ : haṭhaḥ, violence, force (from forcing the mind to withdraw from the outside world by the use of difficult postures) + yogaḥ, union, yoga; see yoga.]

Definition

Hatha yoga is the most widely practiced form of yoga in America. It is the branch of yoga that concentrates on physical health and mental well-being. Hatha yoga uses bodily postures (asanas), breathing techniques (pranayama), and meditation (dyana) with the goal of bringing about a sound, healthy body and a clear, peaceful mind. There are nearly 200 hatha yoga postures, with hundreds of variations, which work to make the spine supple and to promote circulation in all the organs, glands, and tissues. Hatha yoga postures also stretch and align the body, promoting balance and flexibility.

Origins

Yoga was developed in ancient India as far back as 5,000 years ago; sculptures detailing yoga positions have been found in India which date back to 3000 B.C. Yoga is derived from a Sanskrit word which means "union." The goal of classical yoga to bring self-transcendence, or enlightenment, through physical, mental, and spiritual health. Many people in the West mistakenly believe yoga to be a religion, but its teachers point out that it is a system of living designed to promote health, peace of mind, and deeper awareness of ourselves. There are several branches of yoga, each of which is a different path and philosophy toward self-improvement. Some of these paths include service to others, pursuit of wisdom, nonviolence, devotion to God, and observance of spiritual rituals. Hatha yoga is the path which has physical health and balance as a primary goal, for its practitioners believe that greater mental and spiritual awareness can be brought about with a healthy and pure body.

The origins of hatha yoga have been traced back to the eleventh century A.D. The Sanskrit word ha means "sun" and tha means "moon," and thus hatha, or literally sun-moon yoga, strives to balance opposing parts of the physical body, the front and back, left and right, top and bottom. Some yoga masters (yogis) claim that hatha yoga was originally developed by enlightened teachers to help people survive during the Age of Kali, or the spiritual dark ages, in which Hindus believe we are now living.

The original philosophers of yoga developed it as an eight-fold path to complete health. These eight steps include moral and ethical considerations (such as honesty, non-aggression, peacefulness, non-stealing, generosity, and sexual propriety), self-discipline (including purity, simplicity, devotion to God, and self-knowledge), posture, breath control, control of desires, concentration, meditation, and happiness. According to yogis, if these steps are followed diligently, a person can reach high levels of health and mental awareness.

As it has subsequently developed, hatha yoga has concentrated mainly on two of the eight paths, breathing and posture. Yogis believe breathing to be the most important metabolic function; we breathe roughly 23,000 times per day and use about 4,500 gallons of air, which increases during exercise. Thus, breathing is extremely important to health, and prana, or life-force, is found most abundantly in the air and in the breath. If we are breathing incorrectly, we are hampering our potential for optimal health. Pranayama, literally the "science of breathing" or "control of life force," is the yogic practice of breathing correctly and deeply.

In addition to breathing, hatha yoga utilizes asanas, or physical postures, to bring about flexibility, balance and strength in the body. Each of these postures has a definite form and precise steps for achieving the desired position and for exiting it. These postures, yogis maintain, have been scientifically developed to increase circulation and health in all parts of the body, from the muscular tissues to the glands and internal organs. Yogis claim that although hatha yoga can make the body as strong and fit as any exercise program, its real benefits come about because it is a system of maintenance and balance for the whole body.

Yoga was brought to America in the late 1800s, when Swami Vivekananda, an Indian yogi, presented a lecture on yoga in Chicago. Hatha yoga captured the imagination of the Western mind, because accomplished yogis could demonstrate incredible levels of fitness, flexibility, and control over their bodies and metabolism. Yoga has flourished in the West. Americans have brought to yoga their energy and zest for innovation, which troubles some Indian yogis and encourages others, as new variations and schools of yoga have developed. For instance, power yoga is a recent Americanized version of yoga which takes hatha yoga principles and speeds them up into an extremely rigorous aerobic workout, and many strict hatha yoga teachers oppose this sort of change to their philosophy. Other variations of hatha yoga in America now include Iyengar, Ashtanga, Kripalu, Integral, Viniyoga, Hidden Language, and Bikram yoga, to name a few. Sivananda yoga was practiced by Lilias Folen, who was responsible for introducing many Americans to yoga through public television.

Iyengar yoga was developed by B.K.S. Iyengar, who is widely accepted as one of the great living yogis. Iyengar uses classical hatha yoga asanas and breathing techniques, but emphasizes great precision and strict form in the poses, and uses many variations on a few postures. Iyengar allows the use of props such as belts, ropes, chairs, and blocks to enable students to get into postures they otherwise couldn't. In this respect, Iyengar yoga is good for physical therapy because it assists in the manipulation of inflexible or injured areas.

Ashtanga yoga, made popular by yogi K. Patabhi Jois, also uses hatha yoga asanas, but places an emphasis on the sequences in which these postures are performed. Ashtanga routines often unfold like long dances with many positions done quickly one after the other. Ashtanga is thus a rigorous form of hatha yoga, and sometimes can resemble a difficult aerobic workout. Ashtanga teachers claim that this form of yoga uses body heat, sweating, and deep breathing to purify the body.

Kripalu yoga uses hatha yoga positions but emphasizes the mental and emotional components of each asana. Its teachers believe that tension and long-held emotional problems can be released from the body by a deep and meditative approach to the yoga positions. Integral yoga seeks to combine all the paths of yoga, and is generally more meditative than physical, emphasizing spirituality and awareness in everyday life. Viniyoga tries to adapt hatha yoga techniques to each individual body and medical problem. Hidden Language yoga was developed by Swami Sivananda Radha, a Western man influenced by Jungian psychology. It emphasizes the symbolic and psychological parts of yoga postures and techniques. Its students are encouraged to write journals and participate in group discussions as part of their practice. Bikram yoga has become very popular in the late 1990s, as its popular teacher, Bikram Choudury, began teaching in Beverly Hills and has been endorsed by many famous celebrities. Bikram yoga uses the repetition of 26 specific poses and two breathing techniques to stretch and tone the whole body.

Benefits

In a celebrated 1990 study, Dr. Dean Ornish's Program for Reversing Heart Disease (Random House), a cardiologist showed that yoga and meditation combined with a low-fat diet and group support could significantly reduce the blockage of coronary arteries. Other studies have shown yoga's benefit in reducing stress-related problems such as high blood pressure and cholesterol. Meditation has been adopted by medical schools and clinics as an effective stress management technique. Hatha yoga is also used by physical therapists to improve many injuries and disabilities, as the gentleness and adaptability of yoga make it an excellent rehabilitation program.

Yoga has been touted for its ability to reduce problems with such varying conditions as asthma, backaches, diabetes, constipation, menopause, multiple sclerosis, varicose veins, and carpal tunnel syndrome. A vegetarian diet is the dietary goal of yoga, and this change of lifestyle has been shown to significantly increase longevity and reduce heart disease.

Yoga as a daily exercise program can improve fitness, strength, and flexibility. People who practice yoga correctly every day report that it can promote high levels of overall health and energy. The mental component of yoga can clarify and discipline the mind, and yoga practitioners say its benefits can permeate all facets of a person's life and attitude, raising self-esteem and self-understanding. Once individuals learn the basics of yoga, certain poses can be used to help with particular needs, such as improving memory and concentration or reducing bloating and gas after meals.

Description

A hatha yoga routine consists of a series of physical postures and breathing techniques. Routines can take anywhere from 20 minutes to two hours, depending on the needs and ability of the practitioner. Yoga should always be adapted to one's state of health; that is, a shorter and easier routine should be used when a person is fatigued. Yoga is ideally practiced at the same time every day, to encourage the discipline of the practice. It can be done at any time of day; some prefer it in the morning as a wake-up routine, while others like to wind down and de-stress with yoga at the end of the day.

Yoga asanas consist of three basic movements: backward bends, forward bends, and twisting movements. These postures are always balanced; a back bend should be followed with a forward bend, and a leftward movement should be followed by one to the right. Diaphragm breathing is important during the poses, where the breath begins at the bottom of the lungs. The stomach should move outward with the inhalation and relax inward during exhalation. The breath should be through the nose at all times during hatha asanas. Typically, one inhales during backward bends and exhales during forward bending movements.

The mental component in yoga is as important as the physical movements. Yoga is not a competitive sport, but a means to self-awareness and self-improvement. An attitude of attention, care, and non-criticism is important; limitations should be acknowledged and calmly improved. Patience is important, and yoga stretches should be slow and worked up to gradually. The body should be worked with, and never against, and a person should never overexert. A yoga stretch should be done only so far as proper form and alignment of the whole body can be maintained. Some yoga stretches can be uncomfortable for beginners, and part of yoga is learning to distinguish between sensations that are beneficial and those that can signal potential injury. A good rule is that positions should be stopped when there is sharp pain in the joints, muscles, or tendons.

Preparations

All that is needed to perform hatha yoga is a flat floor and adequate space for stretching out. A well-ventilated space is preferable, for facilitating proper breathing technique. Yoga mats are available that provide non-slip surfaces for standing poses. Loose, comfortable clothing should be worn. Yoga should be done on an empty stomach; a general rule is to wait three hours after a meal.

Yoga is an exercise that can be done anywhere and requires no special equipment. Yoga uses only gravity and the body itself as resistance, so it is a low-impact activity excellent for those who don't do well with other types of exercise. The mental component of yoga can appeal to those who get bored easily with exercise. By the same token, yoga can be a good stress management tool for those who prefer movement to sitting meditation.

Precautions

As with any exercise program, people should check with their doctors before starting yoga practice for the first time. Those with medical conditions, injuries, or spinal problems should find a yoga teacher familiar with their conditions before beginning yoga. Pregnant women, particularly after the third month of pregnancy, should only perform a few yoga positions with the supervision of an experienced teacher. Some yoga asanas can be very difficult, and potentially injurious, for beginners, so teachers should always be consulted as preparation for advanced yoga positions. Certain yoga positions should not be performed by those with fevers, or during menstruation.

Side Effects

Those just beginning hatha yoga programs often report fatigue and soreness throughout the body, as yoga stretches and exercises muscles and tendons that are often long-neglected. Some yogic breathing and meditation techniques can be difficult for beginners and can cause dizziness or disorientation; these are best performed under the guidance of a teacher.

Training & Certification

At this time, there are no generally accepted standards for yoga teacher certification in America, unlike in Europe and England, where yoga schools have been standardized. Some schools in America require teachers to study for many years, while some will grant beginning certificates in a much shorter time. When choosing teachers, students should search for qualities they may require, such as understanding, patience, knowledge of certain medical conditions, carefulness, and attention to individual details.

Yoga classes cost around 10 dollars per session. Many communities, schools, and health organizations offer discounted or free yoga classes as part of health awareness programs. Yoga can be reimbursed by insurance when it is part of physical therapy.

Resources

Books

Bodian, Stephan, and Feuerstein, Georg. Living Yoga New York: Putnam, 1993.

Christensen, Alice. 20 Minute Yoga Workouts New York: Fawcett, 1995.

Feuerstein, Georg. Yoga for Dummies New York: IDG Books, 1999.

Iyengar, B.K.S. Light on Yoga. New York: Schocken, 1975.

Periodicals

Schaeffer, Rachel. "Calm Digestive Upset with Yoga: If you Frequently Suffer from Bloating, Cramping, and Gas after Meals, these Poses can Help." Natural Health (July 2002):38–42.

Schaeffer, Rachel. "Sharpen Your Memory with Yoga: These Poses can Help you be Less Frazzled and Forgetful." Natural Health (August 2002):40–42.

Yoga Journal P.O. Box 469088, Escondido, CA 92046. http://www.yogajournal.com.

Yoga International Magazine R.R. 1 Box 407, Honesdale, PA 18431. http://www.yimag.com.

Organizations

International Association of Yoga Therapists (IAYT), 4150 Tivoli Ave., Los Angeles, CA 90066.

[Article by: Douglas Dupler; Teresa G. Odle]

The system of physical and mental training and discipline commonly known as yoga. It is a part of, but not identical with, the Yoga system of philosophy.

One of several yogic traditions, hatha yoga refers to the ancient Hindu practice of static physical exercise used to develop physical, physiological, psychological, and spiritual aspects of the self. Unlike the active movements of Western gymnastics, hatha yoga utilizes stationary postures called asanas. Practice of the asanas is said to encourage physical well being, mental discipline, and spiritual growth.

As hatha yoga has been practiced for at least 5000 years, its actual origins are difficult to determine. Its recent resurgence may have been a reaction to the emergence of modern science in India during British occupation in the nineteenth and twentieth centuries. The Yoga Research and Education Center proclaims the most important influences on the revival of this practice are Sri Krishnamacharya, teacher of B.K.S. Iyengar, K. Pattabhi Jois, and T.K.V. Desikachar. Still others point to the careers of Yogi Madhavdas and Shyam Sundar Gonswami, who co-founded an ashram near Guzrat in Western India. There, they trained two important students: Sri Yogendra, who introduced hatha yoga to the West, and Swami Kuvalayanand. Most of their students established schools in Bombay, and almost all modern practice of hatha yoga can be traced to people trained by either of these two men.

British scholar Henry Thomas Colebrooke wrote the first essay on yoga in 1805. Yet it took nearly four decades for hatha yoga to enter mainstream America in 1947 through yogini Indra Devi, who is dubbed "The First Lady of Yoga." However, yoga master B.K.S. Iyengar is thought to have trained the majority of current American hatha yoga teachers.

The Sanskrit syllable ha indicates the sun and tha the moon. The "yoga" or union of the sun and the moon is through pranayama, believed to be the subtle vitality of breath. Pranayama is induced by actual practice of the asanas and also by special breathing exercises and cleansing techniques. Hatha yoga is based upon balancing the opposing forces that exist naturally within our bodies. Back bends are followed by forward bends while contractions precede extensions. Through this balance of opposites the sun and moon of hatha yoga are joined in union.

Good physical health, rather than being the goal of hatha yoga, is regarded as one of several important steps toward spiritual development. Thus the traditional hatha yoga treatises insist upon yama (abstinences) and niyama (observances) as an essential companion to yoga practice. Examples of yama and niyama include: non-violence, not stealing, truthfulness, restraint from sexual impropriety and greed, observance of purity, austerity, religious study, and divinity. Without such observances hatha yoga becomes merely a form of physical exercise.

Of the theoretical 84,000,000 asanas, 84 are said to be the best, and 32 the most useful for good health. The asanas often incorporate the postures of animals (cow, peacock, locust, lion, etc.), plants, (tree, lotus), and tools (plow, bow). An asana is considered mastered when the yogi can maintain the position without strain for three hours. Asanas develop flexibility in associated muscle groups, and affect the tone of veins and arteries, particularly through inverted positions such as the yoga shoulderstand or headstand. Many asanas help develop maximum flexibility of the spine through a series of backward and forward bending positions at different points of gravity. Asanas, are also claimed to improve the function of the ductless glands, internal organs and the nervous system through persistent gentle pressure.

The mastery of basic asanas and associated cleansing techniques prepares the yogi for meditative positions, while the ensuing practice of mental concentration invites the desired detachment, which enables the meditation itself. When associated with special breathing techniques, the subtle current of the body (termed prana) flows through the nerve channels, culminating in the arousal of latent energy called kundalini. Kundalini is often depicted as a coiled snake resting at the base of the spine. The task of the yogi is to induce the kundalini energy to flow up the spine to a subtle center in the head, resulting in a mystical or transcendental experience.

There are several schools of hatha yoga which students may follow. They include Iyengar yoga, founded by B.K.S. Iyengar, which is known for precision, of the asanas and the use of props (chairs, belts, weights, etc.). Another school is ashtanga yoga, developed by K. Pattabhi Jois, which might be the most physically demanding school of yoga, focusing on intense vinyasa (a steady flow of connected asanas). Integral yoga, founded by Sri Swami Satchidananda, integrates various forms of yoga to benefit the whole person, emotionally, spiritually and physically. Other schools of yoga and their founders are the Yoga College of India (Bikram Choudhury), and Sivananda Yoga (Swami Vishnu-devananda).

As hatha yoga classes have become widespread and commonplace in the west, yoga practitioners face increased pressure to institutionalize. The Yoga Alliance, for example, is encouraging hatha yoga instructors to standardize training for teachers, in an effort to raise the professional level of the yogic community. The Yoga Alliance can be reached at 234 S. 3rd Ave., West Reading, PA 19611.

Sources:

Bernard, Theos. Hatha Yoga. New York: Columbia University Press, 1944. Reprint, London, 1950. Reprint, New York: Samuel Weiser, 1970.

Budilovsky, Joan and Eve Adamson. The Complete Idiot's Guide to Yoga. New York: Alpha Books, 1998.

Carrico, Mara. "A Guide to Yoga Styles," Yoga Journal, August 1997: 56-66.

Dvivedi, M. N., trans. The Yoga-Sutras of Patanjali. Madras, India: Theosophical Publishing House, 1890.

Feuerstein, Georg. The Shambala Guide to Yoga. Boston/ London, Shambala Publications, Inc., 1996.

Feuerstein, Georg. "A Short History of Yoga." http://www.yrec.org. May 8, 2000.

Iyangar, Yogi S., trans. Hatha-Yoga-Pradipika of Svatmarama Svamin. Madras, India: Theosophical Publishing House, 1893.

Iyengar, B. K. S. Light on Yoga. New York: Schrocken Books, 1977.

Majumdar, S. M. Introduction to Yoga Principles & Practices. New Hyde Park, N.Y.: University Books, 1964.

Radha, Swami Sivananda. Hatha Yoga: the Hidden Language. Boston, 1989.

Rosen, Richard. "Georg Feuerstein on Reviving Yoga Research." Yoga International, July 1999: 36-43.

Satchidananda, Sri Swami. The Yoga Sutras of Patanjali. Yogaville, Va., 1990.

Vishnudevananda, Swami. The Complete Illustrated Book of Yoga. New York: Bell, 1960. Reprint, New York: Pocket Books, 1971.

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Hatha Yoga (Sanskrit हठयोग haṭhayoga, IPA: [hʌʈʰʌjoːɡʌ]), also called Hatha Vidya (हठविद्या), is a system of Yoga introduced by Yogi Swatmarama, a sage of 15th century India, and compiler of the Hatha Yoga Pradipika. In this treatise Swatmarama introduces Hatha Yoga as preparatory stage of physical purification that the body practices for higher meditation. The Asanas and Pranayama in Raja Yoga were what the Hindu Yogis used to physically train their body for long periods of meditation. This practice is called shatkarma. The word Hatha is a compound of the words Ha and Tha meaning sun and moon ( हकारः कीर्तितः सूर्यष्ठकारश्चंद्र उच्यते | सूर्यचंद्रमसोर्योगाद्धठयोग निगद्यते || ), referring to Praana and Apaana, and also to the principal nadis (energy channels) of the subtle body that must be fully operational to attain a state of dhyana or samādhi. According to the Monier Moneir-Williams Sanskrit Dictionary, the word "hatha" means forceful. It is a strong practice done for purification. In other respects Hatha yoga follows the same principles as the Raaja Yoga of Patanjali including moral restraint yama and spiritual observances niyama. Hatha Yoga is what most people in the West associate with the word "Yoga" and is practised for mental and physical health throughout the West.

Contents 1 Etymology 2 Origins 3 Concept 4 Yama and niyama 5 Asanas (postures) 6 Pranayama (breathing) 7 Health benefits ascribed to yogasana practice 8 In the West 9 References

Etymology

Hatha Yoga, pronounced [ˈhəʈʰə] in Hindi, 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). However, when the two components of the word are placed together, "hatha" means "forceful", implying that powerful work must be done to purify the body. Yoga means to yoke, or to join two things together, hence hatha yoga is meant to join together sun (masculine, active) energy with the moon (feminine, receptive) energy, thus producing balance and greater power in an individual.

Origins

The most comprehensive text of Hatha Yoga is the Hatha Yoga Pradipika by Yogi Swatmarama. This work is nonetheless derived from older Sanskrit texts on Yoga besides Yogi Swatmarama's own yogic experiences. It includes information about shatkarma (purification), asana (postures), pranayama (subtle energy control), chakras (centers of energy), kundalini (instinct), bandhas (muscle force), kriyas (techniques; manifestations of kundalini), shakti (sacred force), nadis (channels), and mudras (symbolic gestures) among other topics.

Traditionally, Lord Shiva (आदिनाथ) is credited with propounding Hatha Yoga. It is said that on a lonely island, assuming nobody else would hear him, he gave the knowledge of Hatha Yoga to Goddess Parvati, but a fish heard the entire discourse, remaining still throughout. Lord Shiva took mercy on the fish (Matsya) and made him a siddha, who came to be known as Matsyendranaatha. Matsyendranaatha taught Hatha Yoga to Chaurangi, a limbless man who was given hands and feet by Matsyendranaatha just by looking at him. Hatha Yoga Pradipika mentions Adinaatha, Matsyendranaatha, Gorakhanaatah and many other yogis who became famous Hatha Yogis.

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 Yoga 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 Vishnu-devananda - founder of International Sivananda Yoga Vedanta Centres, Swami Satyananda - of the Bihar School of Yoga, and Swami Satchidananda - of Integral Yoga, among others.

Concept

Traditional Hatha Yoga is a holistic yogic path, including moral disciplines, physical postures (asanas), purification procedures (shatkriyas), poses (mudras), yogic breathing (pranayamas), and meditation. The Hatha yoga predominantly practised in the West consists of mostly asanas understood as physical exercises. It is also recognized as a stress-reducing practice.

Hatha Yoga is one of the two branches of Yoga that focuses on the physical culture, the other one being Raja Yoga. Both of these are commonly referred to as Sadanga Yoga, i.e., Yoga of six parts ('sad' meaning six and 'anga' meaning limbs). The six limbs are described below in detail. Svatmarama emphasizes many times in his Hathapradipika text that there is no Raja Yoga without Hatha Yoga and no Hatha Yoga without Raja Yoga. The main difference is that Raja Yoga uses asanas mainly to get the body ready for prolonged meditation, and hence focuses more on the meditative asana poses: Lotus Posture Padmasana, Accomplished Posture Siddhasana, Easy Posture Sukhasana and Pelvic Posture Vajrasana. Hatha Yoga utilizes not only meditative postures but also cultural postures. Similarly, Raja Yoga's use of Pranayama is also devoid of extensive locks Bandhas.

Hatha represents opposing energies: hot and cold (fire and water, following similar concept as yin-yang), male and female, positive and negative. Hatha yoga attempts to balance mind and body via physical postures or "asanas", purification practices, controlled breathing, and the calming of the mind through relaxation and meditation. Asanas teach poise, balance and strength and are practised to improve the body's physical health and clear the mind in preparation for meditation in the pursuit of enlightenment. However if an individual has too much phlegm or fat then purification procedures are a necessity before undertaking pranayama.

Ashtanga is the yoga of Patanjali, the compiler of the Yoga Sutras. It is composed of eight 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.^[1]. The eight limbs are more precisely viewed as eight levels of progress, each level providing benefits in and of itself and also laying the foundation for the higher levels. Frequently Ashtanga Yoga of Patanjali is being confused with Raja Yoga, Patanjali nowhere in his sutras uses the term Raja Yoga.

Note: Hatha Yoga consists of six limbs focused on attaining Samadhi. In this scheme, the six limbs of Hatha Yoga are defined as Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. The basic text of Hatha Yoga is Hathapradipika by Svatmarama, a grand desciple of Sahajananda (from the lineage of Sopana, the younger brother of Jnaneshwar Maharaj of Alandi near Pune). An important part of hatha practices is awakening of Kundalini. The signs of success in hatha yoga are slenderness of the body, cheerful face, hearing mystical sound, bright eyes, sense of well-being, control over the bindu, increase in gastric fire and purification of the nadis.

Yama and niyama

Main articles: Yamas and niyama

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: ^[2]

• Ahimsa: Nonviolence. 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 too 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).^[3]

Asanas (postures)

Main article: Asana

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.^{[citation needed]} 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 eight in the ladder of the practice of Raja Yoga.

Hatha yoga in the West primarily concerns itself with asanas or postures.

Yoga poineer, Tirumalai Krishnamacharya, demonstrating the Scorpion pose.

Tirumalai Krishnamacharya in Mulasana.

Tirumalai Krishnamacharya in Svastikasana.

Pranayama (breathing)

Main article: Pranayama

The words 'Prana' (life-force) and 'Ayama' (to lengthen or regulate) make up Pranayama. Pranayama seeks to lengthen, control and regulate the breath. In one variation, the Rechak (exhaled air), Poorak (inhalation) and Kumbhak (Retention during normal inhaling and exhaling) are the three 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.

Students in Supta Badha Konnasana, or Reclining Bound Angel; sometimes called Bound Butterfly.

Health benefits ascribed to yogasana practice

Different asanas are recommended by practitioners to cure or prevent problems ranging from constipation to cancer. It is known to reduce stress and other mental worries.^{[citation needed]}

See Yoga (alternative medicine)

In the West

Main article: Yoga as exercise

The 2005 "Yoga in America" survey, conducted by Yoga Journal, shows that the number of practitioners in the US increased to 16.5 million with the 18-24 age group, showing a 46% increase in one year.^[4]

References

1. ^ Mayo, DeBarra, Runner's World Yoga Book II, (1983) Chapter 1, The Origin and Nature of Yoga, pages 13-16 ISBN 0-89037-274-8
2. ^ himalayanacademy.com Accessed October 2, 2006
3. ^ Muktibodhananda, Swami. (1985). Hatha Yoga Pradipika. New Delhi India: Thomson Press India, for The Yoga Publications Trust.
4. ^ Yoga Journal. “Yoga Journal Releases 2008 ‘Yoga in America’ Market Study.” February 2008. Obtained at: http://www.yogajournal.com/advertise/press_releases/10.

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