Hatha yoga is a system that integrates physical, mental, emotional and spiritual practices. It aims to bring balance through asanas, pranayama, mudras, bandhas and meditation. Regular practice leads to benefits like optimum health, mental clarity, willpower and inner peace. Key texts include Hatha Yoga Pradipika, Gheranda Samhita, Hatharatnavali and Siva Samhita, which describe practices like asanas, purification techniques, pranayama, mudras and meditation. The goal of Hatha yoga is preparation of the body and mind for higher states of consciousness.

1. HATHA YOGA
INTRODUCTION TO HATHA YOGA
GMM – QCI Training
Ghatkopar Center

2. Introduction to Hatha Yoga
 Hatha Yoga :
 Flexible combination of specific techniques
To help develop every aspect of individual
• Physical
• Mental
• Emotional
• Spiritual
 Scientific system that integrates various branches of
yoga
Bringing about a harmonious development of individual

3. Regular practice of yoga helps achieve :
 A body of optimum health & strength
 Senses under control
 Well disciplined mind
 Strong will
 Clear calm & balanced mind Alert & sharp
intellect
 Heart full of unconditional love&compassion
 Ego – pure as crystal
 Finally –A life filled with supreme joy & peace

4.  TYPES OF HATHA YOGA : CURRENT TIMES
 Ashtanga
 Vinyasa
 Iyengar
 Power
 Meaning :
 The word “Hatha” in general layman terms means
‘willful’ or ‘forceful’
Hence Hatha Yoga is very often misunderstood as
yoga which involves tremendous will power &
determition - even forcefully

5. However more appropriate meaning of hatha yoga
comes from the 2 bija mantras – ‘Ha’ & ‘Tha’
‘Ha’ means ‘sun’ represents ‘Pranic energy’
‘Tha’ means ‘Moon’ represents ‘Mansic energy’
Hatha yoga is the ‘balancing’ of these two energy
systems in the human body
Hatha practises lead from body – mind – spirit
( so basically it is balancing & harmony in ‘Ha’ & ‘Tha’ )

6. Science of Hatha Yoga
 Compared to Patnajali Yoga :
Hatha Yog – body oriented –starts with Shodana Kriya
Patanjali Yog – mind oriented – starts with Yama /Niyama
 Nevertheless it is wrong to say Hatha Yoga is only body oriented
 Hatha Yoga practices
 Starts with body
 Prepares ground for reaching higher state of consciousness
 Final goal – ‘Unmani Avastha’ – ( no mind state)
or ‘manonmani avastha’ – ( mind- without mind state)

7.  Features of Hatha yoga Practice :
Starts with Shodhana Kriyas
Move on to……...
– Asanas
– Pranayama
– Mudras / Bandhas
– Meditation
 Shodana Kriya- First body purified – made toxin free) so
that flow of Prana is streamlined
 Then Asan practice – strengthens & makes body disease
free
 Next Pranayam along with Mudras/Bandhas help in
Kundalini awakening
Finally Meditation leads to state of self – realization

8. How does it bring about this balance ?
 Basic principle of Hatha Yog – Conservation of energy
 Advocates prohibition of any form of dissipation of energy-
(whether overeating/talkativeness over indulgence in any
form)
Hence its observed that Hatha Yoga adopts middle path eg.
– Neither fasting/overeating
– Neither indulgence/deprivation
– Neither introvertedness/ extrovertedness
– Neither over adherence/utter neglect
 To note – Hatha Yoga practices have their therapeutic
benefits – they are not exclusively meant for therapy
 However ONLY a fit person can easily progress towards
highest goal of life – self realization

9. Aims & Objectives
 In Indian Tradition –
Hatha Yoga one of the 4 main tradition of ‘Tantra Yoga’
– Ultimate Aim – Self realization/Moksha
– Path(marg) – more physically oriented
– Kundalini awakening through pranayam practices
1. First 2 practices – Shatkarma & Asanas
– Unobstructed pranic flow
– Disease free body – preparatory steps for
–
2. Pranayanma practice – along with Mudras / Bandhas help in
Kundalini awakening – finally leading to
– higher status of consciousness

10. In this process –
Hatha Yoga practices balance of energy systems
in body
– Make body healthy
– Make mind emotionally strong/conflict
free
– Sharp intellect
– Fulfill spiritual aspirations

11.  SUMMARY :
Kriyas – purification (sodhana)
Asanas – strong body (drdhata), disease free (Arogyam)
Pranayama – Lightness (laghavam)
Mudras/banndhas – Steadiness(Sthairyam)
Meditation – Spiritual liberation
In this way these practices catering to body and mind are
interdependent ……
Form one continuous pattern of Yogic Practice
Finally leads to spiritual freedom from miseries & sufferings of
life (Moksh)

12. INTRODUCTION TO HATHA YOGA PARAMPARA
HATHA YOG THEORY
According to puranas – only a human being deserves
to study the science of hatha yoga
 Brahmans, Kshatriyas, Vaisyas, shudras – authority
to practice (this practice bestows peace & pleasure
to the mind)

13. Yajnavalkya mentions Hatha Yog should be taught only
to the person who –
 Follows the practices as mentioned in Vedas
 is desireless
 Observes Yamas & Niyamas like Regulations
 Keeps himself away from worldly bondages
 Is a scholar
 Conquers anger
 Is truthful
 Maintains righteous behaviour
 Dedicates himself at the feet of his guru
 Caretaker of his parents
 Observes his duties as is required in his ashrama
 Has a virtuous mindset
 Is inquisitive for knowledge

14. • Asaestapataptanam Samashraymatho hatha :
Asaesyogyuktanamadharkamatho hatha :
HYP 1.10
Meaning : like a house protecting one from the heat
of the sun, Hatahyog protects the practitioner from
the burning heat of the 3 Tapas ( miseries of this
world ).
Similarly – it is the firm ,supporting Tortoise ,for the
those who are constantly devoted to the practice of
Yoga

15. Definition of HathaYog in Siddhasiddanthpaddhati
• Hakara keertitah suryasa Thakara chandra uchyate
Surya chandramasauyogad hathayogo nigadyatae
1.69
Meaning :
‘Hatha ‘ is the union of two letters- Ha & Tha.
Ha means the Yoga to bring balance between the 2
energies- Sun & Moon or the Ida & Pingala Nadis in
us

16. • With this Union , the Kundalini ( Shakti ) which is
in dormant state begins its upward journey –
through the Sushumna Nadi.
• Crossing all the chakras , it moves upwards towards
the Sahasrara.
• Here it unites with Shiv ( pure consciousness ).
• This is the union of Atma with Paramatma.
• With this union , ignorance is eliminated & the
sadhaka glimpses divine enlightenment.
• All sufferings are uprooted
• This state of union is called YOGA
• This is the true sense of Hatha Yoga

17. Union possible through the practices of………
• Shatkriyas
• Asanas
• Pranayama
• Mudras & Bandhas
• Pratyahara
• Nadanusandha

18. GRANTHAS
1. HATHA YOG PRADIPIKA ( HYP )
CHATURANG YOG
Four Important Steps / Limbs
1. Asan
2. Kumbak ( Pranayama )
3. Mudra
4. Nadanusandhana

19. 2. GHERAND SAMHITA
SAPTANG YOG
7 Important Limbs
1. Shodana ( Shatkarma )- purification of body
2. Asan – Strength / Firmness of body
3. Mudra – Steadiness of the body
4. Pratyahar – Attaining courage
5. Pranayam – Lightness of body / mind
6. Dhyan – Direct perception of Atma
7. Samadhi – Detachment /isolation

20. Effect of the 7 Angas described in below shloka .
To attain these conditions first adopt Shatkarma.
Shatkarmana sodhanam cha asanaena bhaved
drdham,
Mudraya sthiratha chaiva pratyharaena dheerata .
Pranayamallaghavam cha dhyanatpratyaksham
atmanah ,
Samadhina nirliptam chamuktiraeva na samsayah.
Gherand Samhita 1.11

21. SYSTEM OF HATHA YOGA- FEATURES
• The System of Hatha Yoga – designed to transform
gross elements of the body so as to receive &
transmit a much subtler & more powerful energy.
• It means – Hatha Yoga systematically prepares –
body-mind- & emotions ,so that there will be no
difficulties when the sadhaka is undergoing higher
states of consciousness.
…contd…

22. • Traditionally – Hatha Yoga consisted only of 6 Kriyas
Shatkarmas – Dhauti , Basti, Neti, Nauli, Trataka &
Kapalbhati.
• Later it also came to include Asana , Pranayama ,
Mudra & Bandhas.
• Through all these practices , the consciousness can
be raised without coming to a direct conflict with
the mind.

23. • Through Hatha Yoga – we can regulate ……..
• Body secretions
• Hormones
• Breath
• Brainwaves &
• Prana…
Thus mind becomes automatically harmonious

24. • Thus – Hatha Yoga is the ‘ means ‘
Raja Yoga is the ‘ goal ‘
• Hatha Yoga – staircase leading to Raja Yoga.
• Once sadhaka reaches the Raja yoga stage , Hatha
Yoga ceases to be necessary for him.
• Hatha Yoga to be practiced for the sole purpose of
preparing oneself for the highest state of Raja Yoga
– Samadhi.

25. THEN & NOW - HATHA YOG PRACTICE
• THEN – ( ORIGINALLY ) – Kundalini awakening / finally as
per Raja Yog ‘ Samadhi ‘
• NOW – to ….
• Restore health
• Improve health
• Reduce stress
• Prevent aging
• Buildup the body
• Beautify the body
Must remember that HY does fulfill all the above current
objectives……
BUT...should be kept in mind that this is certainlt NOT the goal

26. INTRODUCTION TO HATHA YOGA TEXTS
4 CLASSICAL & POPULAR TEXTS OF HATHA YOGA
1. Hatha Yoga Pradipika .
2. Gheranda Samhita
3. Hatharatnavali
4. Siva Samhita

27. HATHA YOG PRADIPIKA
5 Chapters 409 shlokas
• Classical Manual on Hatha Yoga.
• Said to be written in the 15th century in Sanskrit by
Swami Swatmarama disciple of Swami Gorakhnath.
• Contains instructions on the practice of …..
* Postures – Asana
* Breathing exercises- Kumbhak/Pranayama
* Purification techniques - Kriyas
* Mudra/Bandhas
* Nada exploration - Nadanusandhana

28. 5 Chapters
Chapter Name Shlokas - 409
1 Asana - 15 67
2 Kumbhak - 8 78
3 Mudra/Bandha - 10 126
4 Nadanusandhan 114
5 Limited Therapy (Yogupachar) 24

29. • Thus Chaturang Yoga –with four limbs .
• H.Y.P. – records the various practices of Hatha Yoga
• Records the various & many benefits that come
with these practices.
Important features …..
• Hatha Yog & Raja Yoga – not considered as separate
entities.
• one – more as physical nature & other as spiritual
• But as an integrated whole- both are
interdependent for the realization of essence of
Yoga

30. CHATURANGA YOGA –MAIN CONTENT
CHAPTER 1 –ASANAS 67 shlokas
This chapter lists the ------
 Name of Asanas
 Description of Asanas
 Concept of Yogic diet (Mitahara)
 6 factors (obstacles) in path of yoga
 6 factors that facilitate yoga prac.
 The 10 Yamas &10 Niyamas

31. CHAPTER 2 – KUMBHAK
(PRANAYAMA) 78 shlokas
This chapter deals with----
 8 different types of pranayamas
 Names
 Techniques
 Effects
Also deals in details with the----
 6 Purification Practices
 Names
 Techniques
 Effects

32. CHAPTER 3 – MUDRAS
126 shlokas
 10 Types of Mudras and Bandhas
 Names
 Techniques
 Effects
Also deals with-----
 The Kundalini
and
Practices for its awakening

33. CHAPTER 4 – NADANUSANDHANA
(EXPLORATION INTO NADA 114 Shlokas)
 Concept
 Various Stages
 Shambhavi Mudra
 Description of Samadhi
 Relationship between Prana & Mind etc..

34. CHAPTER 5 – LIMITED YOGUPACHAR
24 Shlokas
AUSHADHKATHANAM NAM PANCHAMOPDESHHA
• Pramadi yujyate yastu vatadistasya jayate
• Tadyadoshasya chikitsartham gatirvayornirupyate
HYP 5.1
MEANING
Ayuktyogabhyas will cause imbalances in the
tridoshas.Such a situation should not arise , hence
different therapies for vayu related diseases has
been prescribed

35. GHERAND SAMHITA (GHATASTHA YOG)
7 Chapters. 317 shlokas
 Classical &one of the most popular Text Manuals
on Hatha Yog
 written in the 17th century
 written by Gherand Muni
 called as SAPTANG YOG/GHATASTHA YOGA
 Unique features -
 Starts with Shatkarma
 Pratyahar before Pranayama
 No concept per se - of Dharana
 Yoga taught by Gherand to Chandrakapali.

36. 7 Chapters
Chapter Name Shlokas Aim… for
1 Shatkarma - 6 51 Purification
2 Asana - 32 45 Strengthening
3 Mudra/Bandha- 25 70 Steadying
4 Pratyahara 7 Calming
5 Pranayama 91 Lightness
6 Dhyana 22 Perception
7 Samadhi 23
Isolation/Self-
realization

37. HATHARATANA VALI
 Important text of Hatha Yoga
 Written somewhere between 1625 & 1695 AD
 Written by Srinivasa Yogi
 Includes –
 Lucid Concepti of Yoga
 Reference to Ashtakarmas (as against the regular Shatkarmas)
 Mention of 84 Asanas
 Elaborate description of Mudras
Also contains discussion on the
 Concept of panda ( microcosm) &
 Bhramanda (macrocosm)
This text gives a lot of information otherwise not mentioned
about Yoga

38. SIVA SAMHITA (Siva’s Anthology)
 Exhaustive text on Hatha Yoga
 Dialogue between Lord Shiva & Parvati
 Author Unknown
 Includes----
 Various Philosophical point of views
 Asanas
 Dhyan
 Different energies in the body
 Importance of Guru
 The Four Paths of Yoga
 Various Methods of Liberation
 Means to overcome obstacles in the path of liberation

39. SADHAKA TATTWA- Causes of success inpath of yoga
• Utsahat sahasyaddhairyat tatvajnanyach nischayat
• Janasangparityagat shadbhiryog prasidhyati HY1.16
• Meaning : Yoga is successfully accomplished by the
following 6 factors….
• Utsah…Enthusiasm –positive attitude /constant inspiration
• Sahas - Courage --internal one
• Dhairya –perseverance – regular practice
• Tatvajnana -discriminative knowledge
• Nischaya - - determination
• Janasangparityag - staying away from public- social
interactions – negative influences

40. BADHAKA TATTWA- Causes of failure in path of yoga
अन्याहार : प्रयासश्य प्रजल्पो नियमाग्रह : |
जि संगश्च लौल्यं च पड़नभियोग नििश्यनि || HY .१.२५
Meaning : Yoga becomes ineffective by the following 6 factors
• Atyahar – over eating
• Prayasa - over exertion
• Prajalpa -too much talking
• Niyamagraha - over adherence to rules
• Janasanga - too much public interaction /contact –arouses
negative feelings etc
• Laulya – fickleness – instability /unsteadiness in behavior