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Hatha Yoga Guide: Science,

Benefits and Insights

09 Apr 2015 21 Comments

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DEMYSTIFYING YOGA

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In this comprehensive
guide to the fundamentals
of hatha yoga, yogi and
mystic Sadhguru
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. To
attain that unity within you, there are
many ways. You work with the body,
then you move to the breath, then to the
mind, then to the inner self. Like this,
many steps have been created, but they
are only different facets of yoga. It is
important that all of them are addressed
in a very balanced way, all at once, as one
single unit. There is really no division as
such; yoga employs all aspects of who
you are.

The body is a very large part of who you

are right now. The science of using the

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body to hasten your evolutionary process
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 are about. “Asana”
means a “posture.” That kind of posture
which allows you to reach your higher
nature is a yogasana. There are other
dimensions to this, but to put it in the
simplest way, just by observing the way
someone is sitting, you can almost know
what is happening with him, if you have
known him long enough. If you have
observed 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 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.

The body can

become a means
for your spiritual
growth or it can
Dedicating
become a major a certain
barrier. Suppose amount
some part of of effort
your body –
your hand, leg or
and time
back, for to see
instance – is that the
hurting. When it body
is hurting badly
does not
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it is hard to
aspire for
become a
anything higher barrier is
because that important.
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 over you.
If it is not functioning well, it can take
away all other aspirations from your life.
Whatever you may fancy, all your
longings just disappear once the body
starts hurting – because to look beyond
that takes an enormous amount of
strength, which most people do not
possess.

There are thousands of people who have

come out of spinal problems by doing
simple asanas. Doctors had told them
they 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

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Another aspect of hatha yoga, when one
wants to move into deeper dimensions of
meditation, is that it allows for a higher
possibility of energy. If you want your
energies to surge upwards, it is very
important that the pipeline of the body is
conducive. If it is blocked, it will not
work, or else, something will burst.
Preparing the body sufficiently before one
goes into more intense forms of
meditation is very important. Hatha yoga
ensures that the body takes it gently and
joyfully.

For a lot of
people, spiritual
growth happens
very painfully
Hatha
because the yoga does
necessary not mean
preparation does twisting
not happen.
Most human
your
beings have body,
unfortunately let standing
themselves live on your
in a condition
where the
head, or
external holding
situations mold your
them and direct breath.
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 grow blissfully. It is
becoming a norm in the world that
growth 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 transformation by
equipping you with a solid foundation.

Today, the hatha yoga that people are

learning is not in its classical form, not in

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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.

Hatha Yoga Guide

The Basics
An Introduction to the Origin of
Yoga
Sadhguru tells the story of Shiva, the first
yogi and guru, and how he transmitted
yoga to his first seven disciples, the
Saptarishis.

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

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
Sadhguru looks at how Surya Namaskar

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is a powerful yogic process, and gives a
few tips on reaping the maximum
benefits from your practice.

Surya Kriya and Surya Shakti

Sadhguru speaks about Surya Kriya and
Surya Shakti, two little known “siblings”
of Surya Namaskar, that offer different
benefits.

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

Sadhguru looks at how an asana is a
dynamic form of meditation, and not
some impressive gymnastic maneouvre.

Yogasanas – Creating Health, Joy

and Blissfulness
Sadhguru looks at how yogasanas are a
powerful process to enhance perception,
and create a chemistry of health, joy and
blissfulness.

Why Yogic Practices are Often Done

in Sets of Three
Sadhguru explains the science behind
why “3” is such a significant number for
yogic practices, and why many asanas are
performed in sets of three.

Things You Should NOT Do

Why You Shouldn’t 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
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
Sadhguru looks at how doing yoga with

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food in the stomach can inhibit your
practice and the upward flow of energies.

Deepening Your Practice

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

What Kind of Clothes Should You

Wear For Yoga?
Sadhguru looks at how organic clothing
can make a phenomenal difference in
one’s practice and experience.

Flexibility During 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

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
Sadhguru looks at what it takes to sit
utterly still, and how modern society is
culturing human minds in a completely
wrong way.

Supporting Your Practices

The Benefits and Uses of Neem, the
“Wonder Leaf”
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
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
Sadhguru looks at the many uses of
honey, and the best ways in which to

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consume it.

Foods to Avoid
We look at a few common foods that may
not be suitable for good health and offer a
few alternatives to these.

5 Tips For Healthy Eating

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
Angamardana is a a unique system of
yoga offered at Isha that strengthens both
the physical and energy system.

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

Sadhguru speaks about how learning
hatha yoga in the right space can have
enormous benefits, and can be a great
support in one’s journey.

21-Week Hatha Yoga Teacher

Training: A Week-by-Week Journey
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

Participants of the intensive 21-day Isha
Hatha Yoga program share their
experiences.

Editor’s Note: Isha Hatha Yoga offers a

4-day as well as a 21-day intensive hatha
yoga program at the Isha Yoga Center.
Individual hatha yoga modules are also
taught by teachers across the world. Find
a teacher near you.

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