Yoga is the Hindu practice of physical, mental, and spiritual discipline, originating in ancient India. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility while meditating on the Hindu concept of divinity or Brahman The word is associated with meditative practices in Hinduism, Jainism, and Buddhism.
Within Hindu philosophy, the word yoga is used to refer to one of the six orthodox (astika) schools of Hindu philosophy. Yoga in this sense is based on the Yoga Sutras of Patanjali, and is also known as Raja Yoga to distinguish it from later schools. Patanjali’s system is discussed and elaborated upon in many classical Hindu Texts, and has also been influential in Jainism, and Buddhism. The Bhagavad Gita introduces distinctions such as Jnan Yoga (“yoga based on knowledge”) vs. Karma Yoga (“yoga based on action”).
Other systems of philosophy introduced in Hinduism during the medieval period are bhakti yoga and hatha yoga.
The Sanskrit word YOGA has the literal meaning of “yoke”, from a root yuj meaning to join, to unite, or to attach. As a term for a system of abstract meditation or mental abstraction it was introduced by Patanjali in the 2nd century BC. Someone who practices yoga or follows the yoga philosophy with a high level of commitment is called a yogi or yogini.
The goals of yoga are varied and range from improving health to achieving moksa. Within the Hindu monist schools of Advaita, Vedanta, Shaivism and Jainism, the goal of yoga takes the form of moksha, which is liberation from all worldly suffering and the cycle of birth and death (samsara), at which point there is a realization of identity with the Supreme Brahman. In the Mahabharata, the goal of yoga is variously described as entering the world of Brahma, as Brahman, or as perceiving the Brahman or Athma that pervades all things. For the bhakti schools of Vaishnavism, bhakti or service to Suayam Bhaagavan itself may be the ultimate goal of the yoga process, where the goal is to enjoy an eternal relationship with Vishnu.
The Spirit of Hatha Yoga
Whereas Ashtanga Yoga focuses on the Eight Limbs described by Patanjali in the Yoga Sutras, Hatha Yoga concentrates on six limbs which practitioners use to attain the highest level of contemplation (Samadhi).
The six limbs of Hatha Yoga are classified as:
- Postures, or asana
- Breath, or pranayama
- Sense Control, or pratyahara
- Concentration, or Dharana
- Meditation, or dhyana
- Contemplation, or Samadhi
The Substance of Hatha Yoga
Hatha Yoga is widely known as the Yoga of Postures. For this reason, many western practitioners, especially, engage in Hatha Yoga for the secular health benefits provided by the physical exercises. Indications of a flourishing Hatha Yoga practice in individuals include: a lean physical body, a relaxed and happy façade, clear and focused eyes and mind, and an overall sense of health and welfare.
The 15th century philosopher Swatmarama stated in his Pradipikathat without Raja Yoga, Hatha Yoga will not exist, and vice versa.Raja and Hatha Yoga work to channel the energy within the body so that a practitioner’s mind and body is well-prepared for meditation. Raja Yoga places its emphasis on the “thoughtful” postures, such as the Lotus (as pictured to the left), the Accomplished, the Easy, and the Pelvic poses.
Hatha uses these meditative postures, as well as the poses designed to strengthen and improve the physical body. These include: Sitting, Standing (as pictured to the right, Warrior Pose), Forward Bending, Backward Bending, Twisting, and Balancing poses, as well as Abdominal, Back, and Leg or Glute postures.
There are over 200 Hatha Yoga positions and a wide variety of sequences, or routines, that instructors teach. An important aspect of each routine is that the types of poses engaged in should be balanced. This means that each session should include:
1. Centering, relaxation, breathing,
2. Warm up, gentle yoga exercises,
3. Sun salutations,
4. Static Yoga postures,
5. Balance Poses, and
6. Relaxation, or sirvansana.
The Breathing Techniques of Hatha Yoga
Typically, yogic breathing techniques work to strengthen the minds, bodies and spirits of practitioners. The Indian word for this type of breathing is: pranayama. “Prana” means life-force and “Ayama” means to lengthen or control. There are three parts of the breath that are controlled. These include: exhalation (rechak), inhalation (poorak), and retention (kumbhak).
Controlling one’s breath offers the following health benefits:
- Increases intake of oxygen
- Decreases the levels of carbon dioxide
- Promotes the relaxation response
- Increases focus
- Increases flexibility
The key breathing technique used throughout a session of Hatha Yoga is the Dirga Pranayama, or full yogic breath. This is done by breathing in deeply through the nose until the abdomen is filled. Once a practitioner feels the torso is full, the practitioner continues to breathe in slowly to use the full capacity of the ribs and chest. Then, the participant exhales through the nose, completely emptying the torso of all air. Upon inhalation, the stomach should physically expand; upon exhalation, the belly button should move back in toward the spinal cord.
Other Hatha Yoga breathing techniques include:
- Breath Retention, or Kumbhaka Pranayama
- Channel Cleaning, or Nadi Shodhana Pranayama
- Conqueror Breath, or Ujjayi Pranayama
- Deer Seal, or Mrigi Mudra
- Lion Pose, or Simhasana
- Single Nostril Breath, or Surya Bhedana Pranayama
- Skull Brightener Breath, or Kapalabhati Pranayama
- Yoga of Sound Breath, or Svara Yoga Pranayama
- Alternate Nostril Breathing, or Anuloma Viloma
- Equal Breathing, or Sama Vritti
- Cooling Breath, or Shitali Pranayam
Breath control in Hatha Yoga is an integral part of proper performance.
To reap the benefits – whether secular health, spiritual well-being, or both – one should work toward mastering the breathing techniques one at a time.
Bhagavad Gita
The Bhagavad Gita (‘Song of the Lord’), uses the term “yoga” extensively in a variety of ways of meditation, it introduces three prominent types of yoga:
- KARMA YOGA: The yoga of action.
- BHAKTI YOGA: The yoga of devotion, note KRISHNA had also specified devotion itself was action similar to above.
- JNANA YOGA : The yoga of knowledge.
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