Hatha yoga: Breathing techniques are coordinated with body movements

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Hatha Yoga originated in India and eventually moved to the West. In Sanskrit, the word “yoga” signifies “union.”Hatha Yoga develops body-mind connection through its unique techniques.We can think of this unity in terms of body-mind harmony and balance.Yoga, in its purest form, has a much higher goal: to bring man’s particular consciousness and the world consciousness together. The term “Hatha” means “strength, perseverance.” Through practicing asanas, we can constantly train our body to take positions that can have beneficial effects both from a physical point of view and on the level of the mind. Yoga was generally perceived as a physical practice focusing on the body in the West, but it was more than just exercise or gymnastics.

young attractive woman ardha padmasana pose white studio bac 1
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Those who have started practicing asanas are fully aware of this, as it is a concept that is taught from the very first classes. Keep in mind that getting the most out of Hatha Yoga necessitates regular practice.

Meanwhile, enroll in a Hatha yoga school with sessions that you will attend once or twice a week, and continue your own practice at home. The benefits of Hatha yoga include our psychological health. The first benefits of Hatha Yoga concern the body and are quite obvious. In fact, thanks to practicing asanas, our body becomes more flexible. Our muscles and joints gradually lose the stiffness caused by too much inactivity, while our bones regenerate thanks to movement. Consistently performing asanas makes the body more flexible and tones the muscles, yet it’s never too exhausting. Hatha Yoga, from this perspective, encourages us to realize our limitations right away.

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Only when we accept and recognize our limitations – both physically and mentally – can we begin to work on ourselves to better and, if desired, overcome them. Hatha yoga is a branch of yoga that deals with the physical and energetic body to purify us, empower us and prepare us for more yoga practices like meditation. Hatha yoga serves to balance the nervous, hormonal, and other vital systems, so today it is one of the most widespread yogic practices in the West. Hatha yoga consists of several techniques, and each of them is a chapter in itself. All together, they round off one complete practice. We can also understand them as regular hygiene of the body, mind, and energy flows. The most famous techniques of Hatha yoga:

  •     Asana – body positions
  •     Pranayama – breathing exercises
  •     Kriya – purification techniques
  •     Mudras and Bandhe – sealing and locking techniques
  •     Yoga nidra – a yogic dream

Asana – body position

The most popular yoga practice today is body postures, or asanas. Great yogis are also known for over a thousand YOGA POSES, of which only a hundred are most commonly practiced today. When practiced regularly, they can deeply heal the body and mind, bringing vitality, health, happiness, and peace.

We can learn a lot about ourselves and become conscious of stress sites by becoming aware of our body’s reactions, listening within, and reconnecting with ourselves in the solitude of our practice.

By coordinating attention, breathing, and movement, asana practice can be an effective technique to cure pain, stiffness, or trauma recorded in the body. It has a particularly positive effect on our minds; it deeply calms them, brings them into the presence of the present moment and purifies them from unnecessary thoughts. Also, asana practice brings great strength and works to preserve the immune system. They are performed so that when we adjust to the position, we remain in the position for some time, where the movement is coordinated with conscious breathing and the point of concentration.

Pranayama – breathing exercises

Pranayama (breathing method), kriya (purification technique), and other related yoga techniques (bandha and mudra) have priceless benefits that are especially important for today’s man who lives in a polluted world.

Hatha yoga: Breathing techniques are coordinated with body movements

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We can release over 70% of pollutants from the body through respiration, purify and increase oxygen and blood circulation, and balance the nervous and other physiological systems. Breathing has a direct effect on the state of mind, allowing it to be free of accumulated ideas and emotions, resulting in deep peace, rest, lightness, and enjoyment.

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We work with the breath by prolonging it, speeding it up, slowing it down, heating it up, cooling it down, purifying it, and so on through pranayama.

There are many pranayama techniques and its benefits and the traditional ones are Nadi-shodan, Ujjayi, Kapalabhati, Bhastrika, Anuloma-Viloma, Brahmari, Samavriti, Surya Bhedana, Chandra Bhedana, Sitkari, Sitali and others.

Kriya – purification techniques

Kriya are techniques for inner and outer purity, cleansing the body, mind, and energy channels (nadi) of accumulated harmful substances. They can serve us a lot in nurturing health and mental hygiene and developing concentration and willpower.

It is recommended to perform six kriyas (shat-karma kriyas) to purify the body and awaken the nadis. They are:

The most popular yoga practice today is body postures, or asanas. Great yogis are also known for over a thousand YOGA POSES, of which only a hundred are most commonly practiced today. When practiced regularly, they can deeply heal the body and mind, bringing vitality, health, happiness, and peace.

We can learn a lot about ourselves and become conscious of stress sites by becoming aware of our body’s reactions, listening within, and reconnecting with ourselves in the solitude of our practice.

By coordinating attention, breathing, and movement, asana practice can be an effective technique to cure pain, stiffness, or trauma recorded in the body. It has a particularly positive effect on our minds; it deeply calms them, brings them into the presence of the present moment and purifies them from unnecessary thoughts. Also, asana practice brings great strength and works to preserve the immune system. They are performed so that when we adjust to the position, we remain in the position for some time, where the movement is coordinated with conscious breathing and the point of concentration.

Pranayama – breathing exercises

Pranayama (breathing method), kriya (purification technique), and other related yoga techniques (bandha and mudra) have priceless benefits that are especially important for today’s man who lives in a polluted world.

We can release over 70% of pollutants from the body through respiration, purify and increase oxygen and blood circulation, and balance the nervous and other physiological systems. Breathing has a direct effect on the state of mind, allowing it to be free of accumulated ideas and emotions, resulting in deep peace, rest, lightness, and enjoyment.

We work with the breath by prolonging it, speeding it up, slowing it down, heating it up, cooling it down, purifying it, and so on through pranayama.

There are many pranayama techniques and its benefits and the traditional ones are Nadi-shodan, Ujjayi, Kapalabhati, Bhastrika, Anuloma-Viloma, Brahmari, Samavriti, Surya Bhedana, Chandra Bhedana, Sitkari, Sitali and others.

Kriya – purification techniques

Kriya are techniques for inner and outer purity, cleansing the body, mind, and energy channels (nadi) of accumulated harmful substances. They can serve us a lot in nurturing health and mental hygiene and developing concentration and willpower.

Hatha yoga: Breathing techniques are coordinated with body movements
Photo by Ivan Samkov:
It is recommended to perform six kriyas (shat-karma kriyas) to purify the body and awaken the nadis. They are:

  •    Dhauti – body rinsing techniques
  •     Basti – bowel cleansing techniques
  •     Neti – techniques for cleaning the nasal passages
  •     Tratak – a technique for purifying the eyes and developing concentration
  •     Nauli – an exercise for massaging the abdominal organs and stimulating    the internal fire (agni),
  •     Kapalabhati – a breathing technique for purifying the internal organs and the frontal part of the brain.

Kriya is used to treat a variety of diseases in Ayurvedic medicine and yogic therapy. Kriya techniques are a true treasure for modern man. They will help us cleanse ourselves of everyday stress and pollution of the body and mind if we do them on a regular basis (much like basic hygiene).

Mudras and Bandhas – sealing and locking techniques

The mudras are ancient techniques for attracting attention from the outer world, harmonizing the five elements that make up our bodies (fire, water, earth, air, and ether), and healing.

The body is positioned at specific angles and positions over a period of time, effecting physical and mental changes. Mudras can be categorized into two groups: those involving the whole body combined with asana, pranayama, bandha, and visualization techniques, and simple mudras for the hands to balance the five elements and are divided into several main groups:

  •    Hasta (hand positions);
  •     Mana (head positions);
  •     Kaya (body positions);
  •     Bandha (lock), and
  •     Adhara (pelvic floor positions).

Reflex zones and a large number of terminal nerves make up the hand and foot, which constitute a high concentration of life energy (Prana).

We manipulate the elements in the physical body and the subtle body where internal energy is redirected by joining the fingers in various combinations, producing changes in the veins, tendons, glands, and sensory organs to bring the body back into balance. The mudras of the body stimulate certain endocrine glands that affect hormonal changes as well as changes in consciousness and energy centers (chakras). Bandhas are locks that begin on the physical level by contracting certain muscle groups and are reflected on the nervous system and further on the mental and energy levels. Muscle contraction deeply affects the nervous, respiratory, endocrine, and energy systems, and the bandha transmits a nerve impulse to the central nervous system. When we practice bandhas, different parts of the body are gently but strongly tightened and tense, which acts as a massage for the internal organs, enhancing their circulation, regulating the innervation of the nerves and the work of the endocrine glands. Performing these exercises regularly has a rejuvenating effect and is beneficial for the subtle energy system, physical body, and nervous system. Bandhas have a pronounced effect on increasing the flow of prana (vital energy) through the chakras and the main energy channel of sushumna nadi.

There are three most famous bandhas:

  •     Mula bandha (perineum and pelvic floor padlock)
  •     Uddiyana bandha (lock of abdominal organs,
  •     Jalandhara bandha (door lock).

Appropriate asanas and pranayama are prerequisites for the proper practice of bandhas, and the measure of readiness to perform is the ability to hold the breath of kumbhaka for a long time. When we are ready to hold our breath with ease, we are ready to introduce bandhas as well.

Yoga nidra – yogic dream

Stress is today’s leading cause of various serious illnesses and bad interpersonal relationships. The restlessness and noise of the world around us are reflected in our bodies and minds. Yoga nidra and deep yogic relaxation are also highly valued yoga methods for combating stress.

Hatha yoga: Breathing techniques are coordinated with body movements
Photo by Elina Fairytale:

On the other hand, yoga nidra is one of the most powerful techniques by which we achieve complete, deep, and healing relaxation that includes physical, emotional, and mental relaxation to awaken the dormant centers of the brain and mind. It is a wonderful instrument for achieving peace, withdrawal from the senses and mind, and the complete regeneration of all our systems. Nidra means sleep, and yoga nidra means getting out of a state of drowsiness. Yoga nidra is a conscious dream which is the boundary state between sleep and wakefulness. With about 40 minutes of deep relaxation, it penetrates deeper levels of consciousness, mind storage, and body records. Time dedicated to deep relaxation restores all our systems to become healthy and balanced.

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It relieves tension and fatigue in the physical body, normalizes the circulation of oxygen, blood, and life energy (prana), relieves depression and anxiety, reduces cravings and desires, and rejuvenates and energizes the whole system. All in all, benefits support the body’s natural healing abilities.

What are the health benefits of Hatha yoga?

Less anxiety. Better Balance:In a brief research of 34 males conducted in 2014, it was discovered that individuals who completed a five-month hatha yoga program improved their postural control.

The authors conclude that hatha yoga training can improve physical balance based on these findings. A 2015 study on Chinese adults found that a 12-week hatha yoga program had positive effects on several components of fitness, including cardio endurance, muscle strength and endurance, and flexibility. And beyond this research, there are a multitude of benefits of yoga in general, including

data suggesting its ability to treat pain, high blood pressure, reduce menopausal symptoms, help with chronic illness, improve mental health, and more. Yoga makes you very mobile and very capable. The practice of Hatha yoga is very suitable for meditative experiences and for those who want depth, peace, and fewer manual corrections by the teacher (except when necessary).

What does a  Hatha yoga class look like?

Hatha yoga classes vary in pattern from teacher to teacher and class to class, but most lectures begin with some sort of “centering exercise.”

This can be done sitting or lying down, and can include simple meditation, breathing exercises, or simply a minute of stillness. Then the teacher can guide you through a series of movements (twisting, bending) that are built towards the ‘top pose’. Once you achieve a superior pose, you can make a series of movements to balance some of the previous poses to make sure you feel balanced. Hatha also focuses on breath that is timed to movements (usually at a slower pace than you might experience in vinyasa yoga). Whatever formats your class follows, know that you don’t have to do each individual pose, and you also don’t have to hold the pose as long as the instructor speaks. It’s more than okay to turn off early and just sit or stand still. Rest whenever you need to.

Hatha is great for beginners but also for the more experienced. Since hatha is a slower form of yoga with a greater emphasis on teaching poses (as opposed to simply performing them), it is a great type of yoga for beginners. Hatha may also be beneficial to those who struggle to focus because your mind cannot wander as much in hatha. And if you are pregnant, you should know that yoga is generally safe (you can even find specific prenatal yoga classes), but it’s probably best to focus on specific positions. However, you need to talk to your doctor in advance to determine what is best for you. Hatha yoga is one of the most popular styles of yoga. It’s great for a wide range of people, especially beginners, because you don’t need a lot of prior knowledge or experience to get started with hatha.