Hatha Yoga Guide - Science, Benefits and Insights - Isha Sadhguru

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Hatha Yoga Guide: Science, Benefits and Insights

Health and fitness are just the side-benefits of Hatha Yoga. Classical Hatha Yoga is a powerful system to prepare the system for a
"cosmic download" and explore our full potential.
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Article Apr 9, 2015
In this comprehensive guide to the fundamentals of hatha

yoga, yogi and mystic Sadhguru (http://sadhguru.org)
introduces us to this phenomenal science. In a series of articles,
he corrects many misunderstandings about the process and
explores how we can reap the maximum benefits hatha yoga
has to offer.
Sadhguru: When you experience everything as

oneness in your consciousness, then you are in yoga ×
(http://isha.sadhguru.org/yoga/). To attain that
unity within you, there are many ways. You work
with the body
(http://isha.sadhguru.org/blog/sadhguru/masters-
words/body-receptacle-of-the-divine/), then you move to the
breath (http://isha.sadhguru.org/blog/yoga- with-sadhguru)
Dallas
meditation/science-of-yoga/breath-bond/), then to the mind Nov 23-24
(http://isha.sadhguru.org/blog/yoga-meditation/demystifying-
yoga/yoga-and-the-mind/), then to the inner self. Like this,
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many steps have been created, but they are only different
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facets of yoga. It is important that all of them are addressed in
Nov 15
with-sadhguru)
a very balanced way, all at once, as one single unit. ThereToislearn more, join free webinar Join
really no division as such; yoga employs all aspects of who you
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are. Programs (https://www.innerengineering.com/ieo-
The body is a very large part of who you are right now. The
science of using the body to hasten your evolutionary process
(http://isha.sadhguru.org/blog/sadhguru/masters-
words/human-beings-the-peak-of-physical-evolution/) is
hatha yoga. The body itself has its own attitudes, its own ego,
its own nature. Let us say you decided, “Starting tomorrow, I
will get up at five in the morning and go for a walk.” You set the
alarm. The alarm rings. You want to get up, but your body says,
“Shut up and sleep.” It has its own way, doesn’t it? Hatha yoga
is a way of working with the body, a way of disciplining,
purifying and preparing the body for higher levels of energy and
possibilities.
×
The Science of Hatha Yoga
Hatha yoga is not exercise. Understanding the mechanics of
the body, creating a certain atmosphere, and then using body
postures to drive your energy in specific directions is what
hatha yoga or yogasanas (http://isha.sadhguru.org/yoga/yoga-
programs/yoga-asanas/) are about. “Asana” means a “posture.” with-sadhguru)
That kind of posture which allows you to reach your higher Dallas
Nov 23-24
nature is a yogasana. There are other dimensions to this,(https://www.innerengineering.com/completion-
but to
put it in the simplest way, just by observing the way someone with-sadhguru/dallas)
is sitting, you can almost know what is happening with him,

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yourself, when you are angry, you sit one way; if you are happy,
you sit another way; if you are depressed, you sit another way.
For every different level of consciousness or mental and Find Isha Programs
emotional situation that you go through, your body naturally
tends to assume certain postures. The converse of this is the
science of asanas. If you consciously get your body into
different postures, you can elevate your consciousness.
Dedicating a certain amount of effort and

time to see that the body does not become
a barrier is important.
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The body can become a means for your spiritual growth or it
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can become a major barrier. Suppose some part of your body –
your hand, leg or back, for instance – is hurting. When it is
hurting badly it is hard to aspire for anything higher because
×
that becomes the biggest thing. Right now if you have a
backache, the biggest thing in the universe is your backache.
Other people may not understand that, but for the person who
is going through it, that is the biggest thing. Even if God
appears you will ask for your backache to go! You will not ask
for anything else because the physical body has such a power with-sadhguru)
over you. If it is not functioning well, it can take away all other Dallas
aspirations from your life. Whatever you may fancy, all your Nov 23-24
longings just disappear once the body starts hurting – because with-sadhguru/dallas)
to look beyond that takes an enormous amount of strength,
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There are thousands of people who have come out of spinal

problems by doing simple asanas. Doctors had told them they

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would definitely have to go through a surgery, but they never
had to. Your back can be restored to such an excellent
condition that you will never need to go to a chiropractor. It is
not only your spine that becomes flexible; you also become
flexible. Once you are flexible, you are willing to listen, not just
to someone’s talk; you are willing to listen to life. Learning to
listen is the essence of a sensible life.
Dedicating a certain amount of effort and time to see that the

body does not become a barrier is important. A painful body
can become a major obstacle, and so can a compulsive body.
Simple compulsions, whether they are about the body wanting
to relieve itself or of lust, can rule you so strongly that they will
not allow you to look beyond; the physical body becomes a
major entity. Body is only a part of you; it should not become
×
the whole of you. Asanas level the body down to its natural
place.
Hatha Yoga Prepares the Body

Another aspect of hatha yoga, when one wants to move (https://www.innerengineering.com/enroll/completion-
into with-sadhguru)
deeper dimensions of meditation, is that it allows for a higher Dallas
possibility of energy. If you want your energies to surge Nov 23-24
upwards, it is very important that the pipeline of the body is with-sadhguru/dallas)
conducive. If it is blocked, it will not work, or else, something

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yoga ensures that the body takes it gently and joyfully. To learn more, join free webinar Join
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Hatha yoga does not mean twisting your
body, standing on your head, or holding
your breath.
For a lot of people, spiritual growth

yoga/what-is-spirituality/) happens very painfully because the
necessary preparation does not happen. Most human beings
have unfortunately let themselves live in a condition where the
external situations mold them and direct them. Whether it is
wisdom of the world or spiritual possibilities, they get the point
only when they are knocked around by life. Even then, only ×
some become wise; others become wounded. It is this
possibility of transforming a potential wound into a source of
wisdom that leads one to a state of freedom. If one has put in
the necessary preparation, it can be a very pleasant and
wonderful experience of growth. But for a majority of the
people in the world, growth happens painfully; very few people with-sadhguru)
grow blissfully. It is becoming a norm in the world that growth Dallas

Nov 23-24
must be painful. It can be done blissfully, but because both the
body and mind have not been prepared, all change happens
painfully. So, asanas prepare you for growth and Special
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Today, the hatha yoga that people are learning is not in its
classical form (http://sadhguru.org/mission/isha-yoga/isha-

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hata-yoga-school/http://), not in its full depth and dimension.
Largely the “studio yoga” that you are seeing today is
unfortunately just the physical aspect of it. Just teaching the
physical aspect of yoga is like having a stillborn baby. That is
not only no good, it is a tragedy. If you want a live process, it
needs to be taught in a certain way.
Hatha yoga does not mean twisting your body, standing on

your head, or holding your breath. There was a time when I
was personally teaching hatha yoga as a two-day program.
People would burst with joy; tears of ecstasy would flow simply
doing asanas. That is the way yoga needs to be done.
Unfortunately, the hatha yoga in the world today brings peace
for some, is healthful for others is and a painful circus for many.
×
Most yogis just use the simple postures to break the limitations
of who they are. That is all I learned when I was eleven years of
age – just a few simple postures. It is just the way it is done
that makes the difference.
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The Basics Nov 23-24
An Introduction to the Origin of Yoga
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Sadhguru tells the story of Shiva, the first yogi and guru, and
how he transmitted yoga to his first seven disciples, the
Saptarishis. Find Isha Programs
The Guru-Shishya Paramparya
yoga/classical-yoga-the-guru-shishya-paramparya/)
Sadhguru looks at the importance of the Guru-shishya or
Master-disciple relationship, and how it has continued
unbroken to the present day.
The Science of Hatha Yoga

(http://isha.sadhguru.org/blog/yoga-meditation/science-of-
yoga/science-of-hatha-yoga/)
Sadhguru explains that Hatha Yoga is not a physical exercise
system but a phenomenal process to prepare the body for
greater possibilities.
×
Asanas and Surya Namaskar
Surya Namaskar – How It Really Works For and Benefits
You (http://isha.sadhguru.org/blog/yoga-
meditation/demystifying-yoga/benefits-of-surya-namaskar/)
Sadhguru looks at how Surya Namaskar is a powerful yogic with-sadhguru)
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Nov 23-24
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Sadhguru speaks about Surya Kriya and Surya Shakti, two

To little
learn more, join free webinar Join
known "siblings" of Surya Namaskar, that offer different Find Isha Programs
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Surya Kriya – Living Without Friction
(http://isha.sadhguru.org/blog/sadhguru/spot/surya-kriya-
living-without-friction/)
Surya Kriya is much more involved and powerful "sibling" of
Surya Namaskar. Sadhguru explains how it can help us create a
life free from friction.
Yoga Asanas – Align With the Divine

yoga/an-asana-can-change-your-life/)
Sadhguru looks at how an asana is a dynamic form of
meditation, and not some impressive gymnastic maneouvre.
Yogasanas – Creating Health, Joy and Blissfulness ×

yoga/yogasanas-creating-health-joy-blissfulness/)
Sadhguru looks at how yogasanas are a powerful process to
enhance perception, and create a chemistry of health, joy and
blissfulness. (https://www.innerengineering.com/enroll/completion-
with-sadhguru)
Why Yogic Practices are Often Done in Sets of Three Dallas

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are performed in sets of three.
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Why You Shouldn’t Speak During Asanas
yoga/why-you-shouldnt-speak-during-asanas/)
Sadhguru explains why speaking while in your asana not only
disturbs the practice but can also cause great harm to your
system.
Why You Shouldn’t Drink Water While Practicing Yoga

yoga/shouldnt-drink-water-during-yoga/)
Sadhguru looks at how asanas can generate "ushna" or heat in
the body, and drinking water during asanas could cause
damage to the system.
×
Why An Empty Stomach is Essential for Practice
yoga/empty-stomach-for-hata-yoga/)
Sadhguru looks at how doing yoga with food in the stomach
can inhibit your practice and the upward flow of energies.(https://www.innerengineering.com/enroll/completion-
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Deepening Your Practice Dallas

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Classical Yoga: The Right Conditions
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Sadhguru looks at how we can establish the right conditions
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begin and continue our practice - from showers, frequency of

practice to using mirrors.
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What Kind of Clothes Should You Wear For Yoga?
yoga/clothes-to-wear-to-yoga/)
Sadhguru looks at how organic clothing can make a
phenomenal difference in one's practice and experience.
Flexibility During Asanas

yoga/flexibility-asanas/)
We look at what causes inflexibility in the body, and what we
can do to reduce this rigidity in body and mind.
The Sequence of the Asanas

(http://isha.sadhguru.org/blog/yoga-meditation/demystifying- ×
yoga/sequence-of-asanas/)
Sadhguru looks at how the sequence of asanas thought in the
Isha Hatha School of Yoga arises from a close observation of
how the human system functions.
Sitting Still – Settling the Mind and Body with-sadhguru)
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Sadhguru looks at what it takes to sit utterly still, and how
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The Benefits and Uses of Neem, the “Wonder Leaf”
yoga/benefits-of-neem/)
The neem leaf has several medicinal benefits and uses and is a
versatile natural compound. Sadhguru looks at how it is good
for health as well as useful for those in yogic sadhana.
Four Remarkable Health Benefits of Turmeric

yoga/health-benefits-of-turmeric/)
Turmeric is another very beneficial natural product that can be
very supportive for one's health and also in one's sadhana.
How Is Honey Good For You – A Yogic Perspective ×

yoga/is-honey-good-for-you/)
Sadhguru looks at the many uses of honey, and the best ways
in which to consume it.
Foods to Avoid with-sadhguru)
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Sadhguru looks at how it's not just about what we eat but also
how we eat.
Isha Hatha Yoga Practices

Angamardana – Mastering Your Limbs
yoga/angamardana-mastering-your-limbs/)
Angamardana is a unique system of yoga offered at Isha that
strengthens both the physical and energy system.
Upayoga – Understanding Your Body

yoga/classical-yoga-upayoga-understanding-your-body/)
Upayoga or "sub"-yoga is an introductory system that activates
×
the body, mind and energies, allowing one to live a full-fledged
life.
Learning in the Right Ambience

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Sadhguru speaks about how learning hatha yoga in the right Nov 23-24
space can have enormous benefits, and can be a great support
in one's journey.
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teacher-training-program/)
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We follow the trainees through their 21-week Isha Hatha Yoga
Teacher Training, and explore how their lives and perspectives
on yoga have changed through the program.
21-Day Isha Hatha Yoga Program

(http://isha.sadhguru.org/blog/inside-isha/happenings/21-day-
isha-hata-yoga-program-concludes/)
Participants of the intensive 21-day Isha Hatha Yoga program
share their experiences.
Editor’s Note: Isha Hatha Yoga programs are an extensive

exploration of classical hatha yoga, which revive various dimensions of ×
this ancient science that are largely absent in the world today. These
programs offer an unparalleled opportunity to explore Upa-yoga,
Angamardana, Surya Kriya, Surya Shakti, Yogasanas and Bhuta
Shuddhi, among other potent yogic practices.
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25 Comments Hide Comments

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4 years 7 months ago
Magnifica información. Muchas Gracias. Love
This book is not available outside India how sad!
So how do you know you're ready for this yoga? Im barely learning by
Upa yoga. Im a bit confused. What are the steps to get there? And
what if theres no teaching classes near me? Is it ok if i do it alone? ×
When will this book be available outside India - for me, as a

download... ???

Not available outside india!
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hello.... (https://www.innerengineering.com/completion-
awesome post. a, glad to read this and it's really nicely explaining all with-sadhguru/dallas)
the things. thanks Special
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5 years 10 months ago expires
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Beautiful information - wanna make use of it.

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Please advise how to get this book if I live outside the India....? ItPrograms
is not (https://www.innerengineering.com/ieo-
available in UK... near you new/event-finder/)
Namaskaram, Please contact the Pune Isha Office. 98603 63315

pune@ishafoundation.org (mailto:pune@ishafoundation.org)
The post says, "A human being breathes twelve to fifteen times per
minute, normally". If a 'normal' human being has 12-15 breathes per
minute, what would you call those with less? Abnormal? And is
'abnormality' the sign of your 'well-being'?
Download the ebook
There's a Hatha Yoga class coming up on Dec 14. Check the details in
the below link. You can also contact the Isha Yoga Delhi Center for
more details. 96500 92102, 99718 00069
×
delhi@ishayoga.org (mailto:delhi@ishayoga.org)
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option=com_program&task=…
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Mr.subash,breathe less times per min increases the lifeexpires
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medically proven fact. Nov 15

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Even download is not possible if u live outside India
5 years 10 months agoSportsmen/athletes who enjoy better
health than "normal", humans tend to have significantly lower
pulse rates. There is a big difference between the terms
"normal ",and being "better" than that. Of course this logic
won't appeal to so called normal minds.
Hello !
Why it is not available outside of india ?
:(
e-book is available in ishadownloads.com
They're releasing a global edition soon it seems. Right now

the book is only in India and Singapore.
×
Is there something called Pilli Sooniya ? Hw can it be prevented, i hav

read about it tat some herbs wen mixed with some ration controls
others mind n physical behaviour, Hw can tat be prevented ?

please mail address we can buy and send u with-sadhguru)
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5 years 10 months ago Nov 23-24
It is about 'breaths' not 'pulse rate' stupid; and haven't you with-sadhguru/dallas)
seen sportsmen gasping.
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Namaskarams Sadhguru. Why this delay for my next step master after
bsp?? Please help my master. I am incapable of anything without
Toyour
learn more, join free webinar Join
grace...help!!
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5 years 10 months agocant wait to read this book!
Look what I found... there is one song in vairagya cd which is timed

exactly to 5 breaths per minute.
Same to you Subhash. cleanup urself..
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Home (Https://Isha.Sadhguru.Org/Us/En) / Wisdom Home Page (/Us/En/Wisdom) / Article / ...

Hatha Yoga Guide: Science, Benefits and Insights

To learn more, join free webinar Join

Find Isha Programs

In this comprehensive guide to the fundamentals of hatha

Sadhguru: When you experience everything as

is sitting, you can almost know what is happening with him,

Dedicating a certain amount of effort and

(/#whatsapp) (/#facebook) (/#twitter)

There are thousands of people who have come out of spinal

problems by doing simple asanas. Doctors had told them they

Dedicating a certain amount of effort and time to see that the

Hatha Yoga Prepares the Body

conducive. If it is blocked, it will not work, or else, something

Find Isha Programs

For a lot of people, spiritual growth

grow blissfully. It is becoming a norm in the world that growth Dallas

classical form (http://sadhguru.org/mission/isha-yoga/isha-

Hatha yoga does not mean twisting your body, standing on

The Science of Hatha Yoga

Sadhguru speaks about Surya Kriya and Surya Shakti, two

Yoga Asanas – Align With the Divine

Yogasanas – Creating Health, Joy and Blissfulness ×

Why Yogic Practices are Often Done in Sets of Three Dallas

Things You Should NOT Do Find Isha Programs

Why You Shouldn’t Drink Water While Practicing Yoga

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begin and continue our practice - from showers, frequency of

Flexibility During Asanas

The Sequence of the Asanas

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Four Remarkable Health Benefits of Turmeric

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Isha Hatha Yoga Practices

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21-Day Isha Hatha Yoga Program

Editor’s Note: Isha Hatha Yoga programs are an extensive

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Magnifica información. Muchas Gracias. Love

5 years 10 months ago

This book is not available outside India how sad!

3 years 9 months ago

When will this book be available outside India - for me, as a

5 years 10 months ago

5 years 9 months ago

Namaskaram, Please contact the Pune Isha Office. 98603 63315

5 years 10 months ago

5 years 9 months ago

Download the ebook

2 years 11 months ago

5 years 10 months ago Special

To learn more, join free webinar Join

5 years 9 months ago

5 years 10 months ago

e-book is available in ishadownloads.com

5 years 9 months ago

They're releasing a global edition soon it seems. Right now

Is there something called Pilli Sooniya ? Hw can it be prevented, i hav

5 years 8 months ago

5 years 5 months ago

Look what I found... there is one song in vairagya cd which is timed