Today we will discuss Hatha Yoga. What is Hatha Yoga?

It is the most popular form of yoga in the west. Its name derives from two Sanskrit terms “ha” meaning sun (masculine) and “tha” meaning moon (feminine). The two terms placed together means “forceful” which is taken to signify the power generated in a union of opposites. Yoga literally means to yoke these opposites together and thereby produce balance and a greater union.

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 using physical postures or “asanas”, controlled or “pranic” breathing, and the calming of the mind through meditation and relaxation.

Traditional Hatha Yoga is a holistic yogic path, including many disciplines – asanas, purification procedures, poses, yogic breathing (pranayama), and meditation. The Hatha yoga predominantly practiced in the west consists of mostly asanas understood as physical exercises. It is also recognized as a stress-reducing practice which probably accounts for its popularity in stressful western cultures.

The system of Hatha Yoga was compiled in the Hatha Yoga Pradipika by the Yogi Swatmarama in 15th century India. In that work, it is introduced as a prepration of the body for purification so that the body can be ready for long periods of higher meditation. the ultimate goal of this preparation and meditation is the attainment of “Samadhi” – a mastery of the mind through a high state of concentration

No exploration of yoga would be complete without a thorough understanding of meditation.

Meditation is essentially the calming of the chattering mind. In the Buddhist tradition, the mind is likened to a monkey – constantly chattering in your ear to no clear purpose. In the West, we are conditioned to thought and the primacy of the mind, but in the Eastern tradition, the mind is often seen as an obstacle, and a source of confusion.

Sooner or later, your thoughts always tend to bring you down.

With meditation, you calm that chattering monkey and focus on what is before you – without purposely thinking. The irony of this practice is that the calming effects of meditation allow your mind to fulfill its proper function as a tool. When thought is necessary, it will be there, only calmer and much more rational.

Formal meditation involves sitting quietly – with or without closing the eyes. Usually you simply focus your attention on something right in front of you, or something obvious. This can be a candle flame, or more commonly, simply your breath. The act of focusing on your inhalations and exhalations and ignoring any thoughts that go through your mind sounds simple – but it is difficult to master in the beginning.

The trick is to not be concerned with any stray thoughts. Thoughts will pop into your head automatically. You must simply let them come in, and let them drift out – without focusing on them.

Sitting quietly for no more than 10 minutes a day – preferably at the same time of day – will calm your mind, give you much better focus, and lower your blood pressure. You will also find that you will think more clearly during the rest of the day, act less impulsively, and make fewer mistakes.

Another aspect of meditation is to incorporate it into your every day life. You can meditate while performing simple acts or going through the routine of your day. If you have to climb a long flight of stairs, don’t think about the chore of getting to the top. Instead, focus on each step as an action in the here and now. The future is an abstraction and the past no longer exists.

All we can ever really deal with is the here and now. Just the simple understanding of this will relieve you of a tremendous psychological burden. Let go of any attachment to results. Results are based in the future and the future is just an idea in your mind. Once the future appears, it will actually be the present moment. After it comes and goes, it will then be an abstraction once again, only this time just a memory.

Meditation allows us to experience this and to see the intransigence of everything in life. The irony is that once this is understood, life loses its heaviness and drama.

Set aside ten minutes each day to meditate before even attempting a yoga pose. Over time you will find it transforming.

This is perhaps the most well known yoga position even by non-practitioners, and it is a classic. Contrary to what many may think, however, this is NOT a basic pose and should be avoided by novices. Until this position is mastered, it may be considered uncomfortable at first.

On a heavy, folded blanket, you start from the staff pose (dandasana). First, bend the right knee and bring the right ankle all the way up to the left hip. Face the sole of the foot upwards.

Next, do the same thing with the left knee. Bend the left knee and bring it to the right hip, facing the left foot sole upwards.

Finally, repeat the above two steps, this time bending and tucking the left knee first and then the right knee.

Any beginners who may be attempting this position should do a “half lotus” first. That is, only assume this position with one knee. Then unbend and assume the position with the other knee.

It takes practice.

Even though the position is uncomfortable for beginners, eventually it is considered the first step before proper meditation. The pose should heighten the meditation experience and facilitate relaxation. Muscular tension, breath rate and blood pressure should all subside in this pose.

This is a kind of controlled deep breathing. When done properly, you increase your level of oxygen and decrease your level of carbon dioxide exhaled as a waste gas, thereby causing a relaxation effect. Also known as pranayama (literally “energy distribution”), yoga breathing is considered essential to the development of meditation, awareness and ultimately enlightenment. By consciously paying attention to our breath we increase our self-awareness, self-control and sense of calm.

It involves inhaling and exhaling through the nose as you pay conscious attention to each inhalation and exhalation. You must pay attention to your normal breaths at first, and then begin breathing deeply in this fashion for at least 5 minutes. More experienced practitioners can continue for an hour or longer.

Studies show that yoga breathing can lead to longevity and the decrease in certain western ailments such as heart disease and high blood pressure. However, the intent behind yoga breathing is to calm the senses and reach a meditative state.

It follows from the overall philosophical dictates of yoga as achieving balance. As implied by the term pranayama, yoga breathing is considered to be an energy delivery system which helps the body maintain energy equilibrium and balance.

Yoga creates relaxation and peace

Yoga is more than a combination of strength and flexibility centered body postures. It is a complete philosophy – and ultimately a very personal one. I firmly believe that no two people will view yoga the same way because it is an internal journey. That’s why this Website is called “Yoga Within”. We will be exploring the use of yoga as a way to view the world and quiet the chattering internal mind.

This is an important philosophy for everyone to follow, but it is particularly important for professionals in any field. Most professionals tend to “live inside their head”, and often our thoughts can torture us. Yoga focuses on relaxation, harmony and inner peace, and can serve as an important tool to distance us from the chattering monkey inside our head. With calmness and peace comes clarity. With clarity comes fewer mistakes and more intuitively correct decisions both personally and professionally.

It has been documented that yoga has many health benefits and can actually relieve certain physical and emotional ailments like back pain, fatigue and depression. Yoga creates regular feelings of well-being. The precise movements and postures required in yoga tend to draw the mind away from problems and into the present moment. This immediately relieves stress while toning the muscles.

In the ensuing posts, we will be exploring and defining yoga. What is yoga? What is the most common form of yoga in the west, and what can it do for you? You are invited to participate in this conversation and this exploration.

This pose tones the lower back, abdomenal muscles and the hip flexors. It stimulates the large and small intestines, kidneys, prostate glands and thyroid. This pose also improves digestion and relieves stress.

On a thick, folded blanket, sit with your knees bent and your feet flat on the blanket. With your arms extended parallel to the floor, lean backward with your head and spine in a straight line. Now extend your legs forward so that they are parallel to the floor with your feet pointed forward.

Once you have mastered this position for at least six breaths, then extend your legs upward forming a “V” shape. You should reach your arms forward to keep balance.

This pose stretches the back, lower legs and muscles of the neck. It will rest the legs and ankles during intense yoga sessions.

On a heavy, folded blanket, squat down with feet together and heels on the floor. While exhaling, lean forward until your torso fits snugly between your thighs. Your thighs should be separated wide enough for your torso to fit between. Bring your elbows to the inside of your knees, while your palms are together in a praying position, and press the knees into the elbows.

Try to hold the position for a minute, then straighten and stand up.

This pose stretches the entire back. It is simple, but quite strenuous, and usually requires weeks to master.

On a heavy, folded blanket, sit with your legs stretched forward and your heels together. Starting with your head and back straight up, bring your hands parallel to your legs, palms down.

Now, inhale, bend forward and try to touch your toes. Go as far as you can if you find that you can’t touch your toes at first. Exhale and gently bring your head down as far as you can between your hands. Now, stretch your head, hands and toes as much as possible for six seconds. Finally, inhale and return to the first position, draggin your hands through the legs with the palms touching.

This pose provides the spine with youthful flexibility. It also aids bach aches and even stomach problems as well as massaging the abdominal organs. It also strengthens your sex drive.

Try three cycles per day at first, then work up to five cycles per day.

Make sure you perform this position on a heavy, folded blanket. With this pose, you must start in a kneeling position, then gently separate your feet as you rest your butt on the blanket between your feet. Make sure you keep your knees together as you do this, and that you are sitting between your feet and not on them. Keep your feet straight and not turning outward or inward.

Try to stay in this position for a minute. As you practice, you can gradually extend your time in this position up to 5 minutes. You can come out of this position by using your hands to lift yourself up and then straighten your legs. Gently stretch your legs.

The hero pose is considered an excellent position for meditation.

We will discuss the benefits of meditation at a later post. For now, it is important to understand that true happiness comes with a focus on the present moment. This is usually accomplished gradually with meditation.

However, by simply assuming this easy, beginner’s yoga posture, you can introduce yourself to a quiet, meditative state of mind. This posture is often naturally assumed by children when they are peaceful and feeling happy.

Perform this posture on a thick, folded blanket. Start with your butt on the blanket and your legs outstretched in front of you. Slowly, fold your legs in with your knees apart until each foot slips beneath the opposite knee. This will probably feel uncomfortable at first. Place your hands down on the blanket and press down – straightening your arms. Untuck the base of your coccyx (tailbone) and gently lower yourself back down.

Now look down – if you see sort of a “triangle” formed by your two thigh bones as two sides of the triangle, and your shins forming the third side. There should be an easy gap between the pelvis and the feet.

Now concentrate on your breath and feel a sense of happiness well up inside you. Try to remain in this position for at least 10 minutes. As you grow more comfortable with it, you will be able to hold the position longer.