Hatha Yoga: Information on training, origins and goals

Hatha Yoga is one of the most popular forms of yoga and is also widespread in the West. Hatha Yoga focuses on physical exercises and breathing exercises. Originally there was an even more comprehensive teaching behind it.

When we in Germany talk about “yoga”, it usually is Hatha yoga meant. Because from this yoga path come the physical exercises (asanas) with which we almost exclusively associate yoga today. In our article you can learn more about the background and methods of Hatha Yoga. We will also show you what to expect from a hatha yoga class and how you can benefit from this practice.

Hatha Yoga: Origin of Yoga Teaching

Yoga is considered one practical philosophy of lifethat encompasses all aspects of life. Yoga teaching is several thousand years old and comes from the Indian region. The original goal of yoga practice is to escape the cycle of death and rebirth and to the source of the soul’s origin to find back.

The teachings, philosophies and practices around yoga are as diverse as life itself different yoga paths make use of different concepts, ideas, methods and ultimately pursue – in addition to the overriding main goal – also different intermediate goals.

• For a long time the practice of yoga was mainly based on Self-reflection and meditation. In addition to mystical practices and the study of ancient scriptures, the ascetic life was also part of yoga, whereby the body was viewed as the source of all pain and ultimately unreal.
• The tantra doctrine, which emerged in the 11th century, took a different approach: Here the body and the worldly senses are not slandered, but viewed as a sacred vehicle through the cycle of life (samsara). Be accordingly Body and world honored and viewed as a means to enlightenment, not an obstacle.
• Hatha Yoga, which denotes the physical practices are very important approves. The most important basic work of this teaching is the Hatha Yoga Pradipika, which was written by Swatmarama in the 15th century. This explains the principles, goals and methods of Hatha Yoga.

Goals and Methods of Hatha Yoga

The traditional script of Hatha Yoga Pradipika in no way turns away from the original yoga paths. On the contrary: Swatmarama sees Hatha Yoga as a preparation for Raja Yoga, which mainly focuses on mental work and meditation. By cleansing the body and purposefully regulating and directing the energies in the body Prepare your body and mind for meditation.

The Term “hatha” means “power” and in its syllables “Ha” (sun) and “Tha” (moon) it indicates a basic principle of the teaching: The practices are intended to balance and harmonize those dualities that make up life – such as effort and relaxation, male and female aspect, logic and creativity etc. The aim is to get into a focused, balanced state of being that allows deep meditation and self-reflection.

For this purpose, Hatha Yoga uses the following practices in particular:

• Asanas: The physical exercises serve to strengthen and balance the body and mind, as well as to direct the subtle energies within the body.
• Pranayama: The breathing exercises should purify body and mind and expand and regulate the life energy (Prana).
• Mudras: These hand positions / postures should also serve to control the subtle energies and, above all, be highly effective on an energetic level.
• Kriyas: With these cleaning techniques, for example, the tongue is cleaned, the nasal passages rinsed out or the colon is cleaned with an enema.
• Ethical principles: Based on the Yamas and Niyamas there are certain basics that should be observed in everyday life.

Hatha Yoga Today: Focus on Asana and Pranayama

The fact that Hatha Yoga became so popular is mainly thanks to the yoga teacher Krishnamacharya. He traveled through India in the first half of the 20th century and spread the teaching of physical exercise. In doing so, he paid little attention to the spiritual aspects of Hatha Yoga and concentrated mainly on Asana and Pranayama. In this form, yoga teaching became easily accessible to western cultures and has since gained great popularity.

In most yoga schools and yoga studios in Europe and North America, neither the body cleansing (kriyas) that takes getting used to, nor the hand postures (mudras) are taught. Even if the ethical and spiritual aspects are still touched on, the focus is now clearly on the physical yoga exercises (asanas). In some cases, various breathing exercises (pranayama) and meditations are taught or integrated into the asana practice.

On the basis of this physical practice, many of the ones we know today developed Yoga styles, approximately Ashtanga Vinyasa Yoga, Iyengar Yoga, Bikram yoga or Jivamukti Yoga. As a purely physical practice, (hatha) yoga has now also found its way into fitness studios and sports schools. Even if there is hardly any connection to the original yoga in this form, the physical exercises are still helpful on the purely physical side.

The first hatha yoga class: what you should know beforehand

If a hatha yoga class is advertised in a studio, you can count on the Focus on the body exercises lies. These include both relaxing and activating exercises and help you build strength and become more flexible. Even if the hatha yoga practice tends to be rather static and the individual poses (asanas) are usually held for a few breaths, these can sometimes be too dynamic sequences be put together. The best known of those sequences in Hatha Yoga is Sun salutation (Surya Namaskar).

A hatha yoga class can be demanding and make you sweat. Even so, most of the lesson units are too well suited for beginners. In any case, there are also relaxing parts of the exercises, above all the deep relaxation (Savasana) at the end of the lesson. Well-known poses in Hatha Yoga are, for example looking up and looking down dog or the crow.

Breathing and meditation exercises are sometimes performed for a few minutes at the beginning or at the end of the lesson, but in some studios and schools they are not taught at all.

Accordingly, Hatha Yoga is also suitable for you if you:

• have little or no experience with yoga,
• are physically untrained,
• want to do something for your body,
• can’t imagine meditating for half an hour
• Put less emphasis on the spiritual aspects of yoga.

Hatha Yoga and its effects from a scientific point of view

For some years now, science has also been increasingly concerned with yoga, meditation and their effects. Although there is often a lack of in-depth comparative and long-term studies, there are already numerous studies and tests that attribute many positive effects to regular yoga practice.

The NCCIH, an agency of the US Department of Health, has the current results summarized. Accordingly, yoga can:

• the general well-being improve,
• Back and neck pain alleviate,
• relieve symptoms and improve quality of life in cancer, multiple sclerosis and chronic obstructive pulmonary diseases,
• diabetes-Help patients to regulate blood sugar,
• physical and psychological Menopausal complaints alleviate,
• at anxiety, Restlessness and depressions help,
• the sleep improve,
• help you quit smoking
• help with obesity To lose weight.

A Review from 2016 has specifically examined the effect of Hatha Yoga on executive functions, i.e. various cognitive abilities. As a result, the promising results suggest that hatha yoga can be used in both children, adolescents, adults and older adults improve executive functions can. This includes, for example, planning Achieve goals, Self-control and coordination.

It is well known that regular hatha yoga helps the muscles become more flexible and is now also used Studies occupied. In general, the entire musculoskeletal system becomes more flexible and the Spine more flexible, which was proven in test subjects over 50 years of age (study).

Another Study from 2015 also came to the conclusion that regular hatha yoga after only twelve weeks:

• the cardiorespiratory endurance improves (i.e. strengthens the heart),
• muscular strength and endurance improved and
• flexibility increases.

Hatha yoga is of great benefit for body and mind as well as general well-being. The only important thing is that you always respect your limits and only go as far as it feels comfortable. This is how you avoid injuries right from the start.

Read more at Techzle.com:

• Ashtanga Yoga: Information for beginners and those interested
• These Munich women make yoga mats out of garbage
• Learning meditation: tips for beginners

German version available: How Hatha Yoga Works: Poses, Sequences, and Goals