Exploring Hatha Yoga

Introduction to Hatha Yoga

Hatha Yoga has been around for thousands of years and is a style of yoga that is associated with a number of myths and misconceptions. Some report the practice to be over 5,000 years old, whereas others argue that it could be as old as 10,000 years. The problem here is that nobody really knows, because the early incarnations of yoga were not recorded and it was only taught via the spoken word.  Throughout this article we will explore what Hatha Yoga is, and demystify a number is issues relating it its practice.

What is Hatha Yoga?

The ancient historic texts about yoga, written up to 5,000 years ago, were written in Sanskrit. Like Latin, Sanskrit is an ancient, classical language that is still studied, but no longer spoken, not on a day-to-day basis anyway. Any translation of the original yoga scriptures includes some level of scholarly interpretation, rather than there being a literal translation.

The word ‘hatha’ literally means ‘force’, and this is the force of energy (prana). In the context of Hatha Yoga, rather than the student being required to exert force or effort like one might do when lifting weights in the gym, the practice of yoga is intended to have a forceful or powerful effect on the student’s control and movement of energy (or prana) in their body.

More recently, hatha has been reported to mean the creation of balance of opposing energies, such as the sun (ha) and moon (tha), hot and cold, dynamic and still, effort and ease, active and passive.

The word ‘yoga’ is translated to mean ‘union’, or ‘joining together’.

Your body exists in the past and your mind exists in the future. In yoga, they come together in the present.B.K.S Iyengar

The Haṭha Yoga Pradipika (Swami Swatmarama, c15th century) is an important classical text that underpins Hatha Yoga practice today. Only the first chapter, which is approximately 10% of the text, is allocated to physical postures (asana), and only 15 asana are described. Other sections within the text cover:

• Shatkarma (internal purification techniques)
• Pranayama (breath control)
• Mudra (energetic seals, like hand positions for example)
• Bandha (energetic locks, like the use of pelvic floor for example)
• Samadhi (meditative absorption and the path to enlightenment)

The evolution of Hatha Yoga

In the early 20th century, Tirumalai Krishnamacharya pioneered the modernisation of Hatha Yoga by creating new postures for asana practice in standing, seated, lying, and with inversions also. When they created a new asana, Krishnamacharya and/or his students, recorded them in detail, giving them names and noting limb positions, and the therapeutic effects of these postures. Krishnamacharya used the vastly expanded library of asana to promote the physical and restorative benefits of asana practice.

In the mid-1900s, a greater societal emphasis on the importance of physical fitness developed. This helped to maintain the momentum to the work of Krishnamacharya and his students to such an extent that nowadays, most Hatha Yoga classes now place a greater emphasis on asana (postures) and the transitions between them.

While there are some yoga classes available under a broad title of ‘fitness yoga’, in reality, these classes cannot be classified as Hatha Yoga because the emphasis that they place on the physical movement comes at the expense of the other elements inherent within Hatha Yoga.

Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.Rolf Gates

The purpose of Hatha Yoga

The more recent interpretation of the word ‘hatha’ helps with better understanding its purpose. By bringing balance to the body and mind, there comes a harmony that prepares the student for the deeper spiritual practice of meditation.

But the interpretation of the word as ‘force’ helps with understanding that disciplined effort is necessary in order for the student to be able to control their energy/life force. It is only by consistently repeating practice of the varying rituals of yoga that a student is able to move along the path towards enlightenment.

A true Hatha Yoga practice is one which invites the union between mind, breath and body, with the intention of freeing the spirit, to travel though life with greater ease and at greater peace with oneself. To be faithful to the purpose of Hatha Yoga, a practice is one that focuses on preparation of breath and body ready for meditation.

Yoga is not about touching your toes, it's what you learn on the way down. Jigar Gor

When the breath wanders the mind is unsteady, but when the breath is still, so is the mind still, and the yogi becomes steadfast.Svātmārāma, Hatha Yoga Pradipika

How is Hatha Yoga practiced today?

Modern-day Hatha Yoga classes usually last 45 to 90 minutes duration and will typically involve a mix of movement and stillness, including:

• Mind setting
• Breath setting and further breath control practices (e.g., pranayama)
• Physical postures (asana) and controlled movement between them (transitions) in lying, seated, standing and inverted positions to challenge flexibility, strength, balance and sometimes endurance
• Meditation – guided and non-guided.

In addition, some classes will reference the ancient yoga texts, with an explanation of one or more verses and their relevance to the student’s practice. Sessions may also include chanting activities, which are usually in Sanskrit. In these situations, it is very common for classes to open and/or close with the words, “Om shanti”, which means ‘peace’. Students are usually invited to join in with their teacher in the repeating of this mantra.

The emphasis that is given to the different content will vary between teachers and classes also. Very dynamic practices with flowing movements between the asana are contrasted with calming practices involving little movement and sustained asana practice. While some encourage speed and heat, others promote a gentle, slow, and calm approach. The pace and sequences of movements significantly differ between classes, and while some teachers will label their classes as Hatha Yoga, others will use a name that better describes what the student can expect.

Some example names of different dynamic Hatha Yoga classes might include:

• Ashtanga – a physically demanding set series of postures, created in the mid-1900s by Sri K. Pattabhi Jois (one of Krishnamacharya’s students)
• Power – similar to Ashtanga, but with the teacher creating their own sequences
• Rocket – a physically demanding class with a focus on speed in transitions, and therefore having a more cardiovascular/stamina benefit than many other forms
• Vinyasa – translated from Sanskrit meaning ‘to place’; intended as a moving meditation, there is equal focus to the transitions between poses as to the poses themselves
• Yang – heat building, continuous, fast-paced sequences.

Names of different calming/restorative Hatha Yoga classes might include:

• Restorative – holding of passive poses for an extended period, often using props such as blocks, cushions, and blankets, with a focus on stillness and resting
• Yin – As with Restorative, but the main focus is stretching, with some stretches being held for up to 5 minutes.

Other names of Hatha Yoga include:

• Bikram – a form of Hot Yoga that includes 26 poses and 2 breathing exercises
• Hot – vary in their content with some being more dynamic than others, but all practiced within a room heated to 29-40°C
• Iyengar yoga – developed by B.K.S Iyengar (one of Krishnamacharya’s students) in the 1950s, and published in his book, “Light on Yoga” (1966), detailed teaching focuses on technical alignment, using props (blocks, cushions, chairs, straps) to assist each student achieve each pose; the class is structured to develop the strength and flexibility required for the pose/s included in that class, sometimes only 1 pose
• Jivamukti – translated from Sanskrit meaning ‘liberation while living’, developed by Sharon Gannon and David Life in New York (1986), it is similar to Vinyasa, but usually practiced with music to aid a change of atmosphere, a spiritual element in every class, and chanting from Sanskrit text
• Yin Yang – different sections within the class to include Yin and Yang styles, as above.

In addition, to give their own personal touch, individual teachers may create their own titles for their classes.

In Summary

It should be clear by now that there is a wide variety of Hatha Yoga styles and that between these styles, there are considerable differences, even though they are all classified by the same umbrella title of Hatha Yoga (e.g., dynamic and powerful, to calming and gentle). It is important to remember, however, that these styles share the same history and origins, and that there are also many similarities, which help students to recognise that the practice is a Hatha Yoga session or class.

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Author

Sara Paul

Experienced Yoga and Fitness Professional

Sara has over 30 years' experience in the health and fitness industry, teaching classes in private and local authority facilities. She enjoys sharing her knowledge and skills in her role as a tutor, assessor and course developer. She has been involved in writing syllabus, manuals and assessments, including as the lead tutor to the Inclusive Fitness Initiative, working with disabled people, and through her work with frail older people. She co-created one of the first Yoga Teacher training courses within the fitness sector, having benefited from her own personal yoga practice.