Hatha Yoga

Namaste!
I am Kaushik Rengarajan
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COURSE CONTENT

🐠 Introduction to Hatha Yoga

🐠Hatha Yoga Texts with special reference to Hatha Pradipika
🐠 Causes of Success (Sadhaka Tattwa) and Causes of Failure
(Badhaka Tattwa) in Hatha Yoga Sadhana
🐠 Yama and Niyama of Hatha Yoga Pradipika
🐠 Purpose and utility of Shat Kriyas in Hatha Yoga
🐠 Purpose and Utility of Asana in Hatha Yoga
🐠 Purpose and Importance of Pranayama in Hatha Yoga
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OVERVIEW OF YOGA- HATHA YOGA
❑ YOGA is a VIEW OF LIFE as well as a WAY OF LIFE.
❑ It’s Philosophy and its Practices Aim at a Harmonious Integration of Different Dimensions Of Human Personality, i.e.,
MIND, BODY AND SPIRIT, to Achieve Highest Goal Of Human Life -- A State Of Self-Realization.
❑ Hatha Yoga being More Physical is more Popular.
❑ Different paths of yoga emphasize upon different methods but all of them ultimately lead to Same Goal that is of
Self-Realization.
❑ Body, which is Vehicle of Spirit is Strengthened by YOGASANAS, enable it to Sustain (have) Higher Levels of Energy.
❑ Practice of yoga can bring about a lifestyle change, a Transformation in Total Personality.
❑ Yoga is not a Religion; it is a spiritual practice of Inquiry and Exploration into One’s Inner Self.
❑ Yogis believe that food is our first interaction with the World around us, and if we do not eat with a Sense of Love,
Connection, Peace, all other facets of our lives tend to suffer.
❑ If you want to have a SATTVIC Diet, remember that any Change in Diet should be done Progressively.
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INTRODUCTION TO HATHA YOGA -- HATHA YOGA - MEANING:
❑ WILLFUL OR FORCEFUL.
❑ Yoga or UNION of HA (BIJA MANTRA representing PRANIC ENERGY (SUN)(Masculine) and THA BIJA mantra
representing MANSIK ENERGY (MOON)(Feminine) - 2 Main Energy-Systems within the Human Being.
❑ Practices are designed to Align and Calm your Body, Mind and Spirit in Preparation for Meditation.

SCIENCE OF HATHA YOGA:

❑ Is More Body-Oriented, but Wrong to Say that Hatha Yoga Is Only Body-Oriented.
❑ Is Conservation Of Energy. Wasting of energy in any form, be it going for Pilgrimage, or in Over-Eating or in
Talkativeness, etc., are Discouraged or rather Prohibited.
Adopts the Middle Path – for EG it says
❑ Neither Fasting nor Over-Eating,
❑ Neither Introvertedness nor Extrovertedness,
❑ Neither Over-Adherence nor Utter Neglect of Rules and Regulations, etc.

Practices Start with Body, prepare base for reaching Higher States of Consciousness, and Final Goal of UNMANI AVASTHA
(No-Mind State) or MANONMANI AVASTHA (Mind-Without a Mind State).
🐠MOST HATHA YOGA PRACTICE TRADITIONS7 START WITH:
o SHODHANA KRIYAS : Body first purified made free of Toxins, so that Flow of PRANA is Efficient.
o ASANAS: Strengthens and makes the Body Disease-Free.
o PRANAYAMA: Practices accompanied by BANDHAS then enable KUNDALINI to be Awakened, Finally leading to State of
SELF-REALIZATION (MEDITATION).

🐠KUNDALINI (ROOT CHAKRA – MOOLADHARA)

o According to yogic tradition Kundalini is Curled Up in back part of the root chakra in three and One-Half turns around
Sacrum.
o States that kundalini Awakening is Associated with the Appearance of Bio-Energetic Phenomena that are said to be
Experienced by Yogi.

🐠AIMS AND OBJECTIVES:

o Is one of the traditions of Tantra Yoga, Ultimate Aim is Freedom from Miseries & Sufferings of Human Life.
o Theme can be said to be Kundalini Awakening through Pranayama practices.
o Practices Balance Energy Systems in the Body, make Body Healthy, Mind Emotionally Strong and Conflict-Free, Intellect
Sharp and Spiritual Aspirations Fulfilled.
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🐠CAUSES OF SUCCESS (SADHAKA TATTWA) ON PATH
9 OF YOGA -6 FACILITATORS OF SUCCESS:
🐠BADHAKA TATTWA (FAILURE) IN SADHANA:10 (6 CAUSES TO BE AVOIDED ARE):
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SADHAKA TATTWA AND BADHAKA TATTWA

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YAMA (Hatha Yoga Pradipika)

1) Ahimsa - "Non-injury": Not harming others by thought word or deed.
2) Satya - "Truthfulness": Refraining from lying and betraying promises.
3) Asteya - "No stealing": Neither stealing, nor coveting, nor entering debt.
4) Brahmacharya - "Divine conduct": Controlling lust by remaining celibate when
single, leading to faithfulness in marriage. The proper use of sexual energy.
5) Kshama - "Patience": Restraining intolerance with people and impatience with
circumstances.
6) Dhriti - "Steadfastness": Overcoming non-perseverance, fear, indecision and
changeability.
7) Daya - "Compassion": Conquering callous, cruel and insensitive feelings toward
all other beings.
8) Arjava - "Honesty, straightforwardness": Renouncing deception and wrong-
doing.
9) Mitahara - "Moderate appetite": Neither eating too much nor consuming meat,
fish, fowl, eggs.
10) Saucha - "Purity": Avoiding impurity in body, mind and speech.
 NIYAMA (Hatha13Yoga Pradipika)
1) Hri - "Remorse": Being modest and showing shame for misdeeds.
2) Santosha - "Contentment": Seeking joy and serenity in life.
3) Dana - "Giving": Giving generously without thought of reward.
4) Astikya - "Faith": Believing firmly in God, Gods, guru and the path to
enlightenment.
5) Isvarapujana -"Worship of the Lord": The cultivation of devotion through daily
worship and meditation.
6) Siddhanta sravana - "Scriptural listening": Studying the teachings and listening
to the wise of one's lineage.
7) Mati - "Cognition": Developing a spiritual will and intellect with the guru's
guidance.
8) Vrata - "Sacred vows": Fulfilling religious vows, rules and observances
faithfully.
9) Japa - "Recitation": Chanting mantras daily.
10) Tapas - "Austerity": Performing sadhana, penance, tapas and sacrifice.
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PURPOSE AND UTILITY OF SHAT KRIYAS IN HATHA YOGA (HYP)

o SHATKRIYAS are to cleanse the internal organs and thereby create harmony between the major PRANIC
flows, IDA and PINGALA and attain Physical and Mental Purification and Balance.
o The shat KRIYAS also help to maintain balance of the 3 DOSHAS or Humours in the body:
• KAPHA OR Mucous
• PITTA OR Bile and
• VATA OR Wind
o Both Hatha Yoga as well as Ayurveda believe that disease is caused when there is an imbalance of
DOSHAS.
o SHATKRIYAS are practised before beginning pranayama and other higher yogic practices to ensure that
the body is pure & free from toxins and one is able to venture successfully on the path of spirituality.

kapalbhati: Generally, kapalbhati is understood as forceful, rapid exhalation. When inhalation and
exhalation are both done forcefully and rapidly.
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ASANA
Word Asana is derived from the Sanskrit verbal root AAS which means State Of Existence.
15 ASANAS and their effects along with the methodology of performing them: follows:

🐠1. SIDDHASANA
🐠2. PADMASANA
🐠3. SIMHASANA
🐠4. SWATIKASANA
🐠5. VEERASANA
🐠6. MATSYENDRASANA
🐠7. GAUMUKHASANA
🐠8. BHADRASANA
🐠9. MAYURASANA
🐠10. KUKUTASANA
🐠11. KOORMASANA
🐠12. UTTHANAKOORMASANA
🐠13. SHAVASANA
🐠14. DHANURASANA
🐠15. PASCHIMOTTANASANA
Swatmarama says that Practice of ASANAS results in AROGYAM (Good Health), STHAIRYAM (Stability) and
ANGALAGHAVAM (Lightness of Body).
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🐠HEALTH AND FITNESS BENEFITS

o By Practicing Asanas, one gets a feeling of Calmness.
o When a person focuses on yoga practice, may focus less on worries.
o Yoga can increase flexibility, range of motion and strength as well as enhance the balance, leaving a person with a higher fitness level and
reduced risk of injuries.
o ASANAS teach poise, balance, strength and calms down mind in preparation for meditation in the pursuit of enlightenment. Physical
benefits derived by practicing Asana are incidental which comes with mental calmness.
o Although practicing yoga poses doesn’t burn as many calories as an intense activity, such as running, you can still lose weight with a
regular yoga practice if it is combined with diet control and some form of aerobic exercises.

🐠THERAPEUTIC BENEFITS
o Though yoga is basically a preventive discipline but has its therapeutic benefits.
o ASANAS can help heal or soothe a specific health ailment or condition.
o Relieved of chronic neck pain with a series of poses that focus on gently stretching and elongating the spine.
o Can get relief from sinusitis with poses that focus on inversion, forward bends and poses that calm their mind.
o Other poses can help alleviate anxiety, asthma, carpal tunnel syndrome, insomnia, sciatica and a host of other conditions.
o Still others poses may help with pregnancy, menstruation and infertility.
🐠SPIRITUAL DEVELOPMENT : 18

o Main channel is in the spine, which holds the divine energy (KUNDALINI SHAKTI) at its base.
o Object is to achieve balance so that energy streams freely through your body, ultimately facilitating a
spiritual awakening.

🐠GENERAL NOTES FOR ASANA PRACTITIONERS :

1. Practice at any time but one’s bowel & bladder should be empty or rather light at that time.
2. Practiced in a well-ventilated place.
3. You may carry your own yoga mat to your class to avoid skin issues related to hygiene.
4. Always practice yoga by spreading a blanket or carpet on a leveled floor.
5. During yoga practice, keep unwanted thoughts at bay.
6. During illness, after surgeries, fractures, sprains, one should refrain from doing yoga. Resume
practicing yoga only after consulting a physician.
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PURPOSE AND IMPORTANCE OF PRANAYAMA IN HATHA YOGA
o PRANA refers to the life-force or vital energy, which is responsible for all functions, Physical and Mental in humans.
o AYAMA refers to the ability to control your body by stretching, expanding and elaborating.
Hence, Pranayama refers to the control of PRANA by stretching it.

Swatmarama also emphasizes invariable connection between PRANA (Breathing) &Mind. When one works, other also
works; when one stops, other also stops. In fact, looking at breathing pattern of a person, one can infer State of mind.
• Pranayama involves 3 elements:
o PURAK (Inhalation)
o KUMBHAK (Retention)
o RECHAK (Exhalation)

KUMBHAK practices are accompanied by BANDHAS with intention of awakening & raising kundalini.
o It is considered in our scriptures as PARAMA Tapa, i.e., highest form of tapa practice.
o Purifies all impurities in body.
o Swatmarama says that all types of diseases can be eliminated by proper practice of pranayama; all types of diseases
can be attracted by improper practice of pranayama. This fact brings to fore the importance of learning pranayama
under proper guidance.
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KHUMBAKA
Hatha Yoga, retention or KUMBHAK is emphasized. In fact, Swatmarama in Hatha
Pradipika refers to 8 varieties of KUMBHAK, instead of pranayama.
These 8 varieties are as follows:
🐠1. SURYABHEDANA
🐠2. BHASTRIKA
🐠3. UJJAYI
🐠4. SHEETALI
🐠5. SHEETKARNI
🐠 6. BHRAMHARI
🐠7. PLAVINI
🐠8. MOORCHA
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In addition to these, Swatmarama also refers to NADI SHODHANA PRANAYAMA

(Alternate nostril breathing) or ANULOMA VILOMA PRANAYAMA.

o Swatmarama talks of 2 types of KUMBHAK: SAHITA KUMBHAK and KEVAL

KUMBHAK.
o SAHITA KUMBHAK refers to ANTARA KUMBHAK (internal retention of breath)
and BAHYA KUMBHAK (external retention of breath).
o KEVAL KUMBHAK can be performed by an adept yogi at will, and for any
duration of time without there being any emphasis on inhalation or exhalation
prior to KUMBHAK.
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EFFECTS OF PRANAYAMA (PHYSICAL, PHYSIOLOGICAL, MENTAL & SPIRITUAL
BENEFITS AS THEIR EFFECTS)

o Pranayama practices increase Store of PRANA thereby increase energy levels & awareness levels.
o Pranayama practices have effects on all dimensions of human personality.
o On physical side, breathing practices directly affect the respiratory mechanism and organs involved,
and make them healthy and effective. Because oxygen intake is crucial for a healthy body, when
breathing improves general health of all body systems improve.
o PANCHA PRANAS in body enable all functions - Physical, Physiological and Mental – to happen in an
optimum manner.
o There is an invariable connection between the Mind and Breathing.
o Every state of mind is reflected by a corresponding change in breathing pattern. Hence, when
breathing is controlled (lengthened and made rhythmic) state of mind is also automatically
controlled. Pranayama practices bring about a mental state of calmness.
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Thanks!
Any questions?
You can find me at kaushik.r.10@gmail.com