What’s Inside?
- What is Hatha Yoga?
- Six Limbs of Hatha Yoga
- Benefits of Hatha Yoga
- Basic Asanas of Hatha Yoga and Benefits
Hatha Yoga is the most popular practice in the world. The unique benefits yoga has is uncountable. This article discusses the origin of Hatha Yoga, the benefits and the 12 basic asanas anyone can practice and its advantages to the human body and mind.
What is Hatha Yoga
Hatha is a Sanskrit word that means ‘stubborn’. So, Hatha Yoga is the stubborn practice of yoga. Hatha Yoga derives from Raja Yoga which has eight limbs. Hatha is also known as ‘Shtanga Yoga’ – ‘Six-Limbed Path of Yoga’ Without Yamas and Niyamas of Raja Yoga.
Yogis in India used to practice Hatha Yoga. Hatha Yoga is purely science and it’s a way for your body and mind to be purified because through this severe challenging practice one can achieve the sublime state of Samadhi. Attaining Samadhi is becoming free from the illusions of form, space and time.
Six Limbs of Hatha Yoga
The six limbs which consist of Hatha Yoga are the following:
- Asana
Asana is the physicl practice of yoga
- Pranayama
Pranayama is the practice of expanding the capacity of the body to retain prana.
- Pratyahara
Pratyahara is the practice of restricting senses from objects or withdrawing from the sensory input. When the senses are in control or don’t receive any inputs, you begin to focus and achieve concentration.
- Dharana
Dharana is the practice to bring the mind to one single point of focus.
- Dhyana
Dhyana or meditation is the state of observing the ‘Self.’
- Samadhi
It is the deeper state where you connect with your soul and become free from Maya.
Benefits of Hatha Yoga
Each asana has its own unique health benefits, there are some common benefits, both physical and mental if you practice yoga regularly.
- Hatha Yoga strengthens core muscles in areas like the abdominals, pelvis, back etc.
- Completely relax your mind and body and gets you better sleep
- Decrease depression as it increases the levels of neurotransmitters in the brain which calms your nervous systems
- Improves metabolism and other bodily functions
- An improved blood flow and energy level
- Relieves neck and back pain where tension is stored mainly
- Enhances mindfulness and motivation
- Sharpens concentration and focus
- It stimulates the immune system
Basic Asanas of Hatha Yoga and Benefits
It will take time to master all the advanced asanas in Hatha Yoga. Always starts with simple asanas which bring your mind to focus. Listed below are twelve basic asanas that even a beginner can do and feel the difference.
1. Tadasana
Tadasana is also known as Mountain Pose. Most of the standing asanas are originated from Tadasana. It is also known as Mountain Pose. This asana corrects your posture and increases your spine strength.
2. Vrikshasana
Vrikshasana or Tree Pose is a balancing pose. The great benefit of Tree Pose is improved focus and concentration. It also strengthens the spine and the legs, shoulders and arms.
3. Naukasana
Naukasana or Boat Pose is an easy asana for beginners. It is a seated asana which stretches the muscles in the abdominal area and reduces belly fat.
4. Padmasana
Padmasana or Lotus Pose is a sitting asana in a meditation pose. This ancient asana is widely used for meditation or pranayama. It keeps joints and ligaments flexible.
5. Gomukhasana
Gomukhasana or Cow Face Pose opens up the hips. This asana strengthens your thighs, shoulders, ankle, armpits, and chest. Gomukhasana is a seated asana also used for meditation.
6. Sukhasana
Sukhasana or Easy Pose is a cross-legged sitting asana which is normally easily practised by beginners. Sukhasana reduces stress and anxiety. It corrects body posture and spine.
7. Paschimottanasana
Paschimottanasana or Forward Bend is a sitting pose which gives your body a good stretch. The benefits of Forward Bend comprise improving digestion, regulating blood sugar levels, balancing menstrual levels, Improves flexibility of the lower back, hips, and hamstrings.
8. Puruvottanasana
Purvottanasana or Inclined Plane is a counterpose to Paschimottanasana and it increases the effect of these poses by increasing the blood flow to the stomach, gallbladder, liver, spleen, and pancreas.
Increases core strength and more power and flexibility to shoulders, arms, wrists, and hips.
9. Dhanurasana
Dhanurasana or Bow Pose is a back-stretching pose which opens up your chest. It also strengthens the back and abdominal muscles. The regular practice of the pose relieves mensural discomfort.
10. Kakasana
Kakasana or Cow Pose calms the body and mind. It is an arm balance pose which demands arm and shoulder strength to practice. Kakasana of course strengthens the muscles of the arm, and cores and also tones and strengthens the arms, abdominal muscles and wrists.
11. Bhujangasana
Bhujangasana or Cobra Pose is a back-bending yoga pose that stretches your shoulders, chest and abdominals. It makes the spine flexible and stimulates digestive, reproductive, and urinary systems,
12. Shashankasana or Child Pose
Shashankasana, Balasana or Child Pose is a relaxing pose used for relaxing the back and mind. It is a beginner asana and it releases tensions in the muscles thereby increasing blood flow.
Conclusion
Hatha Yoga is widely practised irrespective of youngsters or old people. It is a unique mix of physical asana performances, meditation and dhyana. There are 84 traditional Hatha Yoga poses and most of them have to be practised under the supervision of an instructor. However, the results are guaranteed mentally, physically and spiritually.
