Hatha Yoga exercisesHatha Yoga is a branch of yoga that—as distinct from spiritual forms of yoga—is considered a physical form of yoga. This variant is understood as a separate stage on the path to spiritual yoga.
The term "Hatha" in Sanskrit means strength and tenacity. It refers to the effort required to achieve one's goal through practice and dedication.
Hatha Yoga can be traced back to the 14th century. It was first mentioned in the famous classical yoga text Hathapradipika by the yogi Svatmarama. Perspectives on Hatha Yoga are complex and multifaceted. Different yogis had different views, which led to three central works on the subject today. In addition to the Hathapradipika, these are the Gherandasmhita and the Shivasamhita.
Today, Hatha Yoga is practiced primarily in Western Europe and the Americas. When people talk about "yoga" in general, they generally mean the Hatha Yoga form. The associated exercises are very extensive and complex. They primarily include cleansing exercises, body postures, breathing exercises, and energy exercises.
Kriyas - The cleansing exercises
In Hatha Yoga, the Kriyas (Sanskrit: action, deed) techniques are among the central yoga exercises . They are referred to as cleansing exercises that define the purification of the body, especially the body's cavities, and the associated maintenance of health.
In addition to numerous individual small exercises, there are six central main exercises that are considered the most important and are described in the famous yoga text Hathapradipika from the 14th century.
1.) Trataka – Purification of the tear flow of the eyes by fixing a point
2.) Neti – cleaning the nose with the help of a thread or a rinse
3.) Kapalabhati – cleansing the lungs through rapid breathing
4.) Dhauti – cleansing of the upper digestive tract, especially through douching
5.) Nauli – cleansing the intestines through circular movements of the abdominal muscles
6.) Basti – cleansing of the colon mainly through douching
Asanas – The body positions
Asanas are postures or exercises that affect the whole person and address both physical reality and the mental perspective. The Sanskrit term means "fixed body posture" and thus defines the focus of these exercises on holding a practice situation for several seconds. The exercises are based on gentle and extremely slow movements and can generally be performed by everyone, regardless of age. The postures are performed in a meditative state. They strengthen the body, help it heal when needed, and keep limbs and joints supple when performed regularly.
Pranayama – The breathing exercises
The cleansing exercises mentioned above, together with the asanas, are considered essential prerequisites for being able to practice Pranayama, the breathing technique used in yoga.
Breathing exercises are central to Hatha Yoga for sustainably revitalizing the body and mind. They provide access to one's own life energy and help manage stress and tension. There are abdominal breathing exercises and rapid breathing exercises to quickly supply the body with oxygen. Alternate nostril breathing exercises balance emotional well-being and are considered preparation for meditation.
The ideal thing about these breathing exercises is that they can be performed in numerous everyday situations. Even people who are ill or have limited mobility and therefore may not be able to perform physical yoga exercises can benefit significantly from these breathing techniques.
Mudras – The energy exercises
Energy control exercises include so-called minor and major mudras. All mudras are performed with the hands or fingers.
The small mudras refer to individual parts of the body. Typical exercises are designed to energetically influence the respective body parts.
The major mudras include several smaller mudras and, in addition, specific breathing and visualization techniques.
Mudras are said to offer a special way to meditate. They are believed to have healing powers and a powerful energetic effect.
Image © byheaven / 123rf.com
