Hatha yoga: from history to practice. A big guide to one of the most popular directions

In a world of hurry and noise, sometimes you want to stop and feel yourself again, because your personality can get lost between work and your smartphone screen. Yoga practices can help with this, starting with short sessions and then increasing in difficulty and duration. One of the popular types of yoga is called “hatha”. Let’s see what it hides in itself.

History of hatha yoga

The first references to hatha yoga were described in the writings of the great Indian sages, among them: “Hatha Yoga Pradipika” by Swami Swatmaram, “Gheranda-samhita” by Gheranda, “Goraksha-samhita” by Gorakshanath. Treatises written between the 6th and 15th centuries AD and laid the foundation for the understanding and further study of the science of this direction.

In ancient times the doctrine of hatha yoga was under a veil of secrecy, and only a select few were allowed to learn and practice it. It was used to achieve higher states of consciousness and represented a whole system of moral, ethical, physical and spiritual principles and rituals. Due to observance of certain requirements and performance of asanas and pranayamas yogis purified the body, nervous, hormonal, cardiovascular, excretory systems of the organism, as well as freed the mind, emotional and sensual sphere from negative trends, attachments, passions, cravings for power and violence. After a long time of practicing, a person was immersed in a meditative state of mind and could “spiritualize” his body.

The word “hatha” is made up of two Sanskrit roots, “ha” and “tha”. “Ha” is defined as the Moon and “tha” as the Sun. The word “yoga” is derived from the Sanskrit root “yuj” meaning “to bind,” “to connect,” “to bind together.” Hatha Yoga unites and harmonizes our natural lunar and solar cycles with each other in body and mind, which gives health to the body and tranquility to the mind.

Principles of Hatha Yoga: 8 steps

Yama

These are the general moral requirements of observing the principle of Ahimsa, which implies total renunciation of violence in any form. One should refrain from insulting, condemning, censuring others, and physical violence should be forgotten all the more. In addition, one should develop an acceptance of others as they are, as well as nurture a quiet, humble love for all living things.

Niyama

Appears in self-regulation through discipline. Here, unlike yama, the focus of attention shifts to the self. The principle of Ahimsa applies here as well, it is important to observe non-violence and love towards oneself, to respect oneself, to realize the value of one’s life, to perceive one’s body as a temple of the soul. It is necessary to keep the body clean, to discipline it by performing asanas. It is recommended to give up harmful and heavy food, smoking, alcohol, tattoos, piercings, and other modifications that are not vital.

Asana

It is assumed that the practitioner, when coming to class, already adheres to the requirements of yama and niyama in his or her life. Asana is a physical static pose that perfects the body by synchronizing it with the mind. After all, it is often the case that the body and mind are at odds with each other.

It is important to note that asana affects not only the muscles, harmoniously developing them, but also the skeleton, the foundation of our health – the spine, as well as the internal organs, providing the flow of blood and oxygen to them, distributing nutrients and vitamins throughout the body. As a consequence, a program of self-healing is started inside, and the ailments that bothered us before start to recede, as well as other possible diseases are prevented. Asana disciplines not only the body, but also the mind and spirit, allowing a person to discard the unnecessary, like a husk, and go deep into the knowledge of himself.

Noteworthy names of poses that refer to the world of nature deserve special attention: Tadasana (from the Sanskrit root “tada”, which means “mountain”), or Vrikshasana (“vriksha” – tree). There are also references to animals: Shvanasana (“Shvana” – dog), Ushtrasana (“Ushtra” – camel). The names of asanas in honor of heroes of Indian epics are also interesting, for example Virabhadrasana, named in memory of a warrior named Virabhadra, created from the hair of the god Shiva. In addition, asanas also abound with names in honor of insects, birds, reptiles, and aquatic animals. And there is a definite meaning in this, pointing to the process of evolution.

Pranayama

The fourth step, a breathing practice. The word prana has many definitions. One can characterize prana as the breath of life that passes through every living thing. Prana passes through every being, from a small worm to a human being. “Ayama” means “lengthening,” “containment,” “spreading.” Thus, pranayama can be characterized as lengthening and controlling the breath. That is, control of all respiratory functions: inhalation, exhalation, and breath-holding. In hatha yoga, the practitioner learns to breathe deeply, slowly, and steadily.

When we are in a state of heightened excitement, the breathing starts to go astray, becomes more shallow, more frequent. Pranayama takes control of this process and helps to calm and relax, to prepare for practice, to get into and hold asana. Pranayama is performed with eyes closed so that the mind does not “wander”. When one performs pranayama, one synchronizes one’s breath with the breath of life and the universe, and takes control of one’s thoughts, emotions and feelings.

Pratyahara

The fifth stage of hatha yoga, where control over the senses is exercised. When a person is completely captured by experiences and attachments, without listening to the voice of reason, he “perishes”. According to the teachings of Hinduism, everything in our world, including people’s consciousness, is controlled by three gunas (qualities):

1. Sattva – the guna of goodness, purity and virtue, leading to peace and tranquility.
2. Rajas is the guna of fire, passion, activity, energy.
3. Tamas is the guna of passivity, laziness, gluttony, opposing labor and clarity.

A person at different moments of time is in one of the three states. For example, he enters the guna of Sattva during meditation, while doing good deeds, or he is in the guna of Rajas when he strives for achievements in the professional field. Well, and the familiar state when one wants to lie in bed, watch TV series and do nothing – welcome to the guna Tamas. The problem is not that a person enters this or that state, but that he does not realize what drives and controls him. The yogi too is prone to go from one quality to another, but he realizes and rises above it by taming himself.

Dharana

Concentration of the mind. The ability to disconnect from the external world and focus on an object. Only a strong mind can put its own decisions into action. This stage allows you to see things as they are, to perceive reality objectively.

Dhyana

This is meditation. It is difficult to characterize this process in words, it can be fully understood only through experience. At the moment of meditation, the body, breath, feelings, mind, intellect and ego merge within the person, being with each other in harmony, peace, tranquility. At this stage one can notice progress – there is a sense of physical lightness, clarity of mind and speech, good intentions, freedom from passions.

Samadhi

The last, eighth stage. Experienced yogis reach Samadhi at the peak of meditation, when the body and senses seem to sleep, but the intellect is awake and the consciousness expands and merges with universal peace, eternity and purity. Nothing bothers the yogi at this moment, he has renounced the material world and earthly attachments and merged with his soul.

In the modern world it is difficult for a person to go through all the eight stages. We do not live in the mountains far from civilization, we do not spend our days in ashrams, we do not have time for hours of meditation to reach the state of Samadhi. But we can start practicing yoga today, observing the principles of non-violence and acceptance towards others and towards ourselves, practicing asanas and pranayamas. You will see the world begin to change for the better.

Benefits of hatha yoga

1. You will become calmer and more stress-resistant, your psycho-emotional state will start to improve.
2. Your sleep will be deeper and stronger. You will want to fall asleep and wake up in accordance with circadian rhythms, which will undoubtedly bring great benefit to the body and psyche, because they will have time to recover.
3. You will stop judging others and yourself, thinking and actions will become more creative and productive.
4. Toxic people will leave the environment, or they will simply become indifferent. Life will be filled with bright colors, kind people, and wonderful events. You will begin to enjoy every day and pleasant little things. And all this is your merit, because you have changed for the better, and the world, as it is known, is a mirror, giving what you are filled with yourself.
5. You will become stronger and more resilient than you were before. If you have shortness of breath when walking up to the fifth floor, after regular yoga practices it will not be difficult to walk even 10 floors.
6. Harmful habits will leave your life or minimize. You will have a more selective attitude to food, you will be able to regulate your emotional state with the help of pranayamas and meditations. After the practices it will be easier to find contact with your feelings and emotions, you will learn to communicate with yourself and your body with care and love, to understand its signals. The same applies to habits such as smoking and drinking alcohol.
7. You will become slimmer. By performing asanas, the skin will tighten, muscles will become stronger, and excess fat will go away. The body will develop harmoniously, the way nature intended it. And all this without severe restrictions on food and exhausting workouts in the gym.
8. Many diseases will disappear, including chronic ones, because yoga affects every cell of the body, revitalizing every organ and all body systems. But it is important to remember that practice is not a panacea and it is necessary to consult with your doctor and follow his recommendations.
9. The basis, the foundation of our health – the spine – will be revitalized. Hatha yoga gently affects it, stretching, strengthening, developing each vertebra, improving blood supply, nutrition of vertebrae, elasticity of intervertebral discs. As a consequence, your posture will be aligned, you will feel more confident with a straight back, in addition, forget about back pain after a long day at the computer.
10. In group classes you will make new friends, people trying to change themselves for the better and create a respectful and understanding community.
11. One of the main advantages of yoga is that all of the above positive changes are achieved easily and effortlessly, without violence against yourself. The main thing is to keep practicing and not to give up if something does not work out. Treat with patience, you will definitely be able to do it next time. Watch your progress, no matter how slow it may seem.

Breathing practices: 2 techniques

As we wrote earlier, breathing practice is one of the most important parts of yoga. It is a good place to start to get rid of unnecessary emotions and thoughts, to prepare for the class and to relax. Try to breathe through the nose.

Preparation for breathing practice

• Sit comfortably, most often people sit in the “lotus” or “Turkish” pose.
• Straighten your back, gaze forward, neck stretched.
• Now take your shoulders back in a circular motion and lower your shoulder blades down. Fix this position.
• Place your hands on your knees with palms upwards.
• Close your eyes.
• Slowly take a deep inhalation and exhalation.

Square breathing technique

• Staying in the same pose and with closed eyes, take a breath for four counts.
• Then hold your breath for four counts.
• Exhale also for four counts.
• And hold your breath again.
• Repeat four times.

Anuloma Viloma technique

• Take a deep breath. Close the right nostril with the thumb of the left hand. In this position, exhale.
• Slowly inhale with the left nostril, trying to fill the lungs as much as possible.
• Now close both nostrils and hold your breath. This point can be omitted if you have cardiovascular or respiratory system diseases.
• Open the right nostril, leaving the left nostril closed. Exhale slowly.
• After slowly inhale with the right nostril, also filling the lungs as much as possible.
• Hold your breath again, pinching both nostrils.
• Exhale through the left nostril.
• Perform five such breathing cycles, with time from practice to practice increase their number.

Hatha yoga asanas for beginners

Tadasana

Mountain pose, meaning the person should stand as unshakable as a rock. It directs attention to the way we stand, in ordinary life this moment a person usually does not pay much attention to. Meanwhile, it is very important to distribute the weight evenly and keep the back straight.

Technique

• Stand up straight and connect the feet so that the heels and toes touch each other.
• Tighten your kneecaps, tense the muscles of the front and back of your thighs.
• Tighten your abdomen and point your chest forward.
• Straighten your spine and feel it open from the tailbone to the neck.
• Make sure that the weight is evenly distributed over the entire foot.
• You can stretch your arms along your body, but it is better to raise them above your head with your palms together.

Uttthita Trikonasana

This is the “stretched triangle” pose. Its main benefit is in toning the leg muscles, relieving back pain and opening the chest.

Technique

• Spread your legs wide (90-105 cm). Extend your arms out to the sides in line with your shoulders.
• Turn the right foot to the right at 90 degrees, the left foot also slightly inward. Do not bend your knees.
• Take a deep breath and on the exhalation bend to the right side. Try to bring your palm to your ankle. If your physical fitness allows, place your right hand on the floor.
• The left arm is extended upward and is at the shoulder line.
• Direct your gaze to the fingers of your left hand. Hold this position for 30-60 seconds.
• Breathe slowly and deeply.
• Slowly return to the starting position by raising the body through the left side.
• Repeat on the other side.

Uttthita Parshvakonasana.

The extended side angle pose improves the tone of the hips, ankles and knees, strengthens the chest and helps burn fat in the pelvis and around the waist.

Technique

• Spread your legs wide apart. Extend your arms out to the sides in line with your shoulders. Turn your palms toward the floor.
• Turn the right foot to the right at 90 degrees, the left foot also slightly inward.
• Tense the left leg and extend it. Bend the right knee until a right angle is formed between the shin and the thigh.
• Place your right palm on the floor on the outside of your right foot.
• Extend your left arm up along your ear, keeping your head down.
• Stretch your body from the tips of your left foot to the top of your head, tense your body.
• Stay in the position for 30-60 seconds, breathe measuredly.
• As you exhale, straighten the right leg, straightening the arms at the level with the shoulders.
• Repeat the asana on the left side.

Virabhadrasana I

Asana is dedicated to the mighty hero created by Shiva. It helps to open the chest and get rid of stiffness in the back, shoulders and neck. It also improves tone in the hips, knees and ankles.

Technique

• Extend your arms above your head with your palms together. Inhale and spread your legs wide.
• As you exhale, turn to the right.
• Turn the right foot to the right at 90 degrees, the left foot also slightly inward.
• Bend the right knee so that the thigh and shin form a right angle.
• The knee of the right leg does not extend beyond the toe. The left leg is extended.
• The body faces in the same direction as the right leg.
• Lengthening the spine from the tailbone to the neck, bring the head back.
• Stay in the position for 30 seconds, breathing at a normal rhythm.
• As you exhale, straighten your legs and rise.
• Turn the body forward, then repeat on the opposite side.

Virabhadrasana II

The pose also resembles the warrior position, it strengthens the legs and makes them more slender. It also helps in regaining flexibility in the legs and back.

Technique

• Take a breath and spread your legs wide. Turn the right foot to the right 90 degrees, the left foot also slightly inward.
• Bend the right knee so that the thigh and shin form a right angle. The knee of the right leg does not extend beyond the toe. The left leg is extended.
• Extend your arms out to the sides at shoulder level.
• Stretch your back from tailbone to neck.
• Turn your head to the right, with your gaze directed toward your hands.
• Stay in the position for 30 seconds, breathing at a normal rhythm.
• As you exhale, straighten your legs and rise.
• Repeat on the opposite side.

Virabhadrasana III

The third warrior pose gives balance, harmony and peace, it not only tones and strengthens the legs, but also has a positive effect on the abdominal organs.

Technique

• Take a breath and spread your legs wide.
• On exhalation turn to the right. Turn the right foot to the right at 90 degrees, the left foot also slightly point inward.
• Bend the right knee so that the thigh and shin form a right angle. The knee of the right leg does not extend beyond the toe. The left leg is extended.
• The body faces in the same direction as the right leg.
• Extend your arms in front of you and interlock your palms.
• As you inhale, tilt the body forward, reaching for the arms. Try to lower your chest to your thigh. Perform two breathing cycles in this position.
• With an exhalation, lift the left foot off the floor, slightly lifting the body forward.
• Straighten the right leg at the knee, transferring the entire point of support to it.
• Try to lift your left leg so that it becomes parallel to the floor.
• The body forms a straight line from the tips of the toes of the left foot to the tips of the hands. Stay in the position for 30 seconds, breathing at a normal rhythm.
• As you exhale, return to the starting position and then repeat on the left side.

Adho Mukha Shvanasana

The famous “downward facing dog”. Asana relieves fatigue and restores energy. Both legs and arms are toned and worked out.

Technique

• Lie on your stomach, spread your feet 30 cm wide.
• Place your palms on the floor on both sides of the chest, fingers pointing forward.
• As you exhale, lift the body off the floor, pull the pelvis up. Straighten your arms at the elbows.
• Reach your head towards the feet, try to touch the floor with the top of your head.
• Extend the spine.
• The feet are parallel to each other. Try to press your heels to the floor, but do not bend your knees.
• Hold the pose for one minute, breathe deeply.
• As you exhale, lift your head off the floor, gently point your body forward and gently lower yourself to the floor.

Garudasana

The pose of the eagle, the king of birds, it allows you to develop your ankles and shoulders, avoid cramps in the calf muscles. It trains balance and coordination

Technique

• Take a breath and spread your legs wide. Bend your right leg at the knee.
• Put the toe of your right foot behind your left calf, bringing your foot through the front side. It appears that one leg is braiding the other.
• Bend your arms at the elbows at chest level.
• Place your right elbow on your left arm just in front of the elbow bend.
• Now with the fingers of your left hand reach for your right palm.
• Hold in this position for 15-20 seconds. Breathe deeply.
• Return to the starting position and then repeat on the opposite side.

Ushtrasana.

The second name is camel pose. It helps to straighten the shoulders and back, activating and lengthening the spine.

Technique

• Kneel on your knees with your knees shoulder-width apart. Extend your toes, pointing your toes toward the edge of the mat.
• Place your palms on the sides of your pelvis.
• Arch your back, straightening your ribs.
• As you exhale, place your right palm on your right heel and your left palm on your left heel. Try to bring your palms down onto your feet.
• Now take your head back, it should aim at your hips. Try to push your hips forward. Keep your buttocks tense.
• Extend the entire spine from the tailbone to the neck. Stay in the position for 30 seconds, breathing in a normal rhythm.
• Exit the asana gradually: first return your hands to your hips, then sit on the floor and relax.

Bahujangasana

From the outside, this asana resembles a snake preparing to attack. Regular performance of the pose helps to open the chest and activate all parts of the back.

Technique

• Lie on your stomach, legs extended and tense. Bring your feet together. Place the palms of your hands on the floor on either side of the pelvis.
• As you inhale, lift the body up, press the pubic bone to the floor, the weight is distributed between the legs and the palms.
• Hold in this position, do several breathing cycles.
• Tense the buttocks and tighten them. Stay in the position for 20-30 seconds, breathe evenly.
• With an exhalation, bend your arms, lowering to the floor.
• Repeat the asana 2-3 times.

End of practice – Shavasana

Asana is the end of any practice for a reason, it helps you to slowly come out of the practice and consolidate its effect. After it, your mind will be cleared and your body will feel light and energized.

Technique

• Lie down on the mat, relax. Extend your arms along the body at a small distance from it.
• If desired, you can cover yourself with a blanket and put on socks, you should not be distracted by discomfort and thoughts of cold.
• Close your eyes. Imagine the spine entering the floor, but do not make any physical effort, because the main thing is relaxation.
• Breathe calmly and evenly. Now mentally move your attention around your body, visualizing each part of your body relaxing. Start with your toes and work your way up to your face.
• Once you feel your body is rested, you can come out of the asana.
• First move your fingers and toes a little bit, then gradually sit down on the mat. And then open your eyes.

Strive to know yourself and the world, don’t be afraid to push the boundaries of your knowledge. Remember that the most difficult thing in yoga is to spread a mat. We wish you a good practice.