Know the principles of hatha yoga and its benefits. Hatha yoga is a slow-paced yoga asana that focuses on physical postures and breathing techniques. Hatha yoga is designed to achieve many benefits for our body and mind. It takes regular practice of controlled movements and stretching.

1. What are the Principles of Hatha Yoga?
What’s Inside?
• What is Hatha Yoga
• Benefits of Hatha Yoga
• Who Can not Do Hatha Yoga
• Six Principles of Hatha Yoga
A healthy body is a blessing. It is not gifted or we are not born with that. It is
achieved through rigorous practice. Hatha Yoga practices are designed to
achieve optimum benefits for our bodies and minds. This article details Hatha
Yoga and its important principles.
What is Hatha Yoga?
Hatha in Sanskrit means stubborn and Hatha Yoga means the stubborn practice
of yoga. Hatha Yoga originates from Raja Yoga or in other words, if you eliminate
Yamas and Niyamas of Raja Yoga, you practice Hatha Yoga. Maharishi Patanjali
in his book Yoga Sutra, described Raja Yoga which is also known as Ashtanga
Yoga or Eight limbs of Yoga. ‘Asht’ which means eight in Sanskrit and ‘Anga’
which means limbs or parts in Sanskrit forms the meaning of eight limbs of Raja
Yoga or teachings of Patanjali consists of eight parts. So Hatha without the two
elements, is known as ‘Shtanga Yoga’, which means six-limbed paths of Yoga.
Benefits of Hatha Yoga
Hatha Yoga has many physical and mental benefits. To describe a few, a strong
body and mind. Helps in weight loss and management, reduces stress, and
anxiety, and regulates your sleeping pattern. It improves blood circulation and
keeps you energized. It reduces blood sugar levels and pains especially back and
knee pains. Researchers even say that yoga has a positive impact on Alzheimer’s
patients that improves symptoms and quality of life for patients.
Who Can /Who Cannot Do Hatha Yoga?
Hatha Yoga is physically and mentally challenging, even though there are simple
asanas and breathing exercises. It is not everyone’s cup of coffee. Some people
need modifications in performing many asanas. Older adults, people with

2. severe injuries and if they are in their recovery state, and people having issues
in the neck, spine, and knees should not attend a regular Hatha Yoga session.
They can try out much gentler yogas like Yin or Chair or some yoga asanas which
can also be practiced by people with limited mobility.
Also read our blog: How to choose the best yoga teacher training for you
Six Principles of Hatha Yoga
Asana
Asana simply means pose or position and it is a common term we usually hear
in a yoga class. Asana is the physical practice of yoga and it means a steady and
comfortable state of body and mind’. There are 84 classic asanas in yoga and
even more variations of it. The main functions of asanas are toning muscles and
developing flexibility, balance, strength, etc. Asanas were claimed to provide
both physical, mental, and spiritual benefits.
Pranayama
All diseases can be removed by proper practice of pranayama and all sort of
diseases can arise from improper practice" - Hatha Yoga Pradipika (2:16)
The above lines describe the importance of pranayama. Pranayama or in
layman’s language, breathing exercise. In Sanskrit, prana means “vital life force”,
and Yama means to gain control. Pranayama is the practice of expanding the
capacity of the body to retain prana. By practicing various breathing techniques,
one can control prana. Pranayama evokes our inner energy and the regular and
sustained practice of Pranayama helps to lead a healthy life.
Pratyahara
The Sanskrit term Pratyahara is a combination of two words, prati, which means
‘to withdraw,’ and ‘ahara,’ which means ‘food’. Here food refers to any external

3. stimuli that you consume with your mind. So the meaning of Pratyahara is
“withdrawal of the senses. Pratyahara is the practice of restricting senses from
objects. When the senses are in control or don’t receive any inputs, you begin
to focus and achieve concentration. Pratyahara practice starts with pranayama
when you control and retain prana. Pranayama helps the mind focus inward so
that desires can be managed. It is through the practice of asana and pranayama
that pratyahara is achieved.
Dharana
Dharana in the Sanskrit language means ‘concentration.’ Dharana is the practice
to bring the mind to one single point of focus. The main goal of Dharana is also
to lock consciousness to a single object. It can be an internal thought or an
external thing. Breath awareness, mindfulness, and tratak are some methods
to train one’s mind in Dharana. You can practice Dharana during your yoga
practice by sitting in a calm place without any distractions. In order to
concentrate focus on your breath or a mantra. Dharana improves yoga practice
by enhancing the practitioner’s ability to remain calm and focused.
Dhyana
Dhyana the word in Sanskrit means meditation is the state of connection with
the ‘Self.’ Dhyana requires complete surrender to one’s own self-awareness or
soul. Dhyana is a deep meditative state and builds upon the dedicated practices
of asana, pranayama, pratyahara, and Dharana.
Samadhi
Samadhi is enlightenment. It is the deeper state of meditation where you are in
the superconscious state and connect with your soul and disconnect with Maya.
Samadhi is the highest state of consciousness achieved through the practice of
Dharana and dhyana.
Raja Yoga consists of eight limbs which Yam and Niyam also include: Yamas
Yamasa are qualities such as social restraints such as Ahimsa: non-violence,
Satya: truthfulness, Asteya: non-stealing, Brahmacharya: non-indulgence,
Aparigraha: non-collection Niyam Niyamas are habits, rules, and guidelines such

4. as Shauch: purification, Santosh: contentment, Tapas: austerity, Swadhyaya:
self-study, Ishwar pranidhana: connection with god.
Conclusion
Hatha is the science of the body. It shows the paths to achieving a healthy body.
Every organ in your body should be healthy and lasting because only a healthy
body can have a healthy mind and a healthy mind makes your life beautiful.