Hatha Yoga Foundation - Course Summary

VISHOKA YOGA
Hatha Yoga Foundation Course Munich 2018

With Namrata Gauri
Yoga is the journey of the Self, through the Self, to the Self.
-The Bhagawad Gita
YOGA
YOGA is a spiritual practice that orginated in ancient India. It is a practice of

connecting, of uniting, of becoming one with our source. The word Yoga means
“union” or “to yolk“.
Union between mind, body, heart and soul.
Union between microcosm and macrocosm.
Union between individual consciousness and universal consciousness.
Yoga can be considered as a manual for self-realization created by the ancient

sages and seers. There are many ways, paths and steps towards union or self-
realization described in the ancient scriptures of Yoga like Bhakti Yoga, Jnana
Yoga, Karma Yoga, Raja Yoga, Nada Yoga and Hatha Yoga.
In our Hatha Yoga Foundation course we focused on learning basic Hatha Yoga
practices.
HATHA YOGA
Hatha Yoga is a journey from the physical to the subtle. In this journey the body is
considered to be a sacred vehicle in which the soul resides. The body is believed
to be a powerful tool for self-realization.
Ha means the sun/masculin/active
tha means the moon/feminine/subtle or passive
These energies are a part of our Praṇā/life force or energy. Hatha Yoga is about
balancing these two energies and restoring our Praṇā. When these two energies
are in balance one experiences deep peace, ease and unconditional love from
within. It fine tunes and strengthens our physical vessels so that they can hold our
own strong spiritual energy known as the Kundalini Shakti in Sankrit.
The path of Hatha Yoga is one of the essential pillars and one of the first steps
into the deeper pratices of Yoga.
ANCIENT YOGIC SCRIPTURES
During this course, we practiced classical Hatha Yoga based on the Yoga Sūtras
of Patañjali. Patanjali was a sage who lived between 500 and 200 B.C in India.
Patanjali is known as the father of modern Yoga because he put together the
ancient Yogis texts and scriptures in one document called The Yoga Sūtras.
Another important text that Hatha Yoga is based upon is called the Hatha Yoga
Pradīpikā written by Svāmi Svātmārāma who was a yogic sage in 15th century
India. Traditonally in India studying these texts has been an essential part of
practicing Yoga as it help to get complete and thorough understanding of this
practice.
Our opening and closing mantra: िस्थरसुखमासनम् / sthira-sukham-āsanam is

one of the Yoga Sūtras.
PANCHA KOSHAS/ FIVE SHEATHS
According to the science of Yoga, a human being is much more than the physical
body and is made up of 5 sheaths. Each sheath has a specific function and all the
sheaths are inter-connected. 
CHAKRA SYSTEM
The subtle/energetic body is further explained beautifully through the Chakra

system. The word ‘chakra’ is derived from the sanskrit word meaning ‘wheel’.
Literally translated from the Hindi it means ‘Wheel of spinning Energy’. A chakra is
like a whirling, vortex-like, powerhouse of energy. Within our bodies, have seven
of these major energy centres and many more minor ones.
The knowledge of 5 sheaths and the Chakra system expands our awareness
about ourselves, helps us understand ourselves better and empowers us. Yoga
helps us control our inner worlds better, we are no longer victims of the external
circumstances. With the practice of Yoga we can choose to be at peace no matter
what the outer conditions are. But that requires a regular and dedicated practice.
PATANJALI’S ASHTANGA YOGA / EIGHT LIMBS OF YOGA
Ashtanga means “eight” and refers to Patanjali’s eight limbs or branches of yoga.
This a part of theYoga Sūtras. Each limb, when practiced is designed to help the
practitioner live a more disciplined life with the goal of alleviating suffering.
Patanjali’s goal for us is that through these practices, we can still the mind and
merge into oneness with the divine. When we awaken to divine essence, we are
able to live fully from a place of authenticity. We are able to discern who we really
are and what our purpose is. We don’t have to look to the exterior to determine
right from wrong, all the answers are found within.
Our focus during the course was mainly on physical postures, breathing
techniques and meditation. As these practices are the pillars of a solid Yoga
practice. They are essential for creating peace, calm and stillness in body and
breath.
When there is peace and calm in the body and breath, the mind too becomes still.
Then, our eternal divine self is revealed. That is a promise of Yoga.
Now, lets get started with our practice.
ASANA - steady physical pose
PRANAYAMA - breath control through awareness and techniques
DHYANA - focus, concentration, meditation

The Breath is directly connected with the mind and is the most important part
of Yoga. Asana is merely an empty physical position without breath awareness. I
encourage you to approach the poses through the breath instead of struggling with
the body. When the breath is calm, the body starts to soften, lets go of tensions
and blockages.
First step of Yogic breathing is called Abdominal breathing which you are now
familiar with.
On the inhalations, the abdomen expand and rises toward the sky.
On the exhalations, the abdomen contract towards the spine.
The breath should never be forced or strained. One should slowly and gently
deepen the breath with regular practice.
Keep your breath SLOW, LONG, DEEP and COMPLETE not just during the
practice but all through the day. Keep coming back to your breath and take a few
deep breaths every few hours during the day.
ASANA, physical steady and comfortable pose.

Respect your body and honor it’s range of motion.
Be kind and loving to yourself.
Never push yourself into any pose.
Allow yourself to breathe into each pose and let that be your guide.
Listen to your body.
Try to create steadiness(Sthira) and joy(Sukham) in each pose.
Once you have aligned yourself in the physically, come back to your breath and
stay with it until you come out of the pose.
MEDITATION Take time to meditate everyday. Sit with your spine upright,
chest open, belly relaxed on the floor or in a chair, just for a few minutes be in
silence with yourself. Relax your body and watch your breath flowing in and out
through your nose. When the thoughts come, don’t fight with them, just let them
pass without clinging. Meditation is not about stopping your thoughts, it’s about
creating a judgement-free space for yourself where you can allow your self to just
be as you are.
THE PRACTICE
Take some time to unwind from your daily activities before you get on to your mat
to practice. Creating a nice space is very helpful. You can for example light a
candle, burn some incense or essential oil, listen to relaxing music, read or write,
drink a warm herbal tea. Slow down and then start your practice.
Start with holding each pose for at least 8-10 slow breaths. Gradually increase the
holding time. You should feel more and more relaxed, comfortable and meditative
as you practice regularly. This is the way to progress in Hatha Yoga. It’s the quality
of the pose that matters not the quantity. Enjoy the practice!
- Sit in Sukhasana/Easy pose for opening Mantra: Om Sthira Sukham Asanas Om
(Opening and closing mantras create an inner energetic commitment and intention
for the practice.)
- Centre your breath in the seated position by taking slow abdominal breaths.
- Anuloma Viloma/Alternate Nostril breathing: Breathing in and out through the

nostrils alternatively. Stick to a ratio of 1(inhale): 2(exhale).
- Savasana or short seated meditation
- Surya Namaskara/Sun Salutations: Remember that this is a practice of praying

and offering gratitude to the Sun(inner and outer). This awareness will make
your physical practice even more impactful.
- Suptapandugusthasana series/Leg raises or these 2 standing poses-
Vrikshasana/Tree, Virabhadrasana/Warrior
- Sarvangasana/Shoulderstand
- Halasana/Plough
- Matsayasana/Fish
- Savasana/Corpse
- Paschimotansana/Sitting forward fold

- Purvotanasana/Upward plank
- Lay on your belly and relax in preparations for backbends. You can rest you
hands under your forehead or keep them by the sides. Join your toes and drop
the heels outwards.
- Bhujansana/Cobra pose
- Shalabhasana/Locust pose
- Dhanurasana/Bow pose
- Balasana/Child’s pose
- Ardhamatsyendrasasna/Half spinal twist
- Malasana/Indian Squat
- Kakasana/Crow pose
- Padhastanasana/Standing forward fold
- Trikonasana/Triangle pose
- Savasana: Stay here for 5-15 minutes. Consciously relax your entire body and
then stay centered to you breath.
- Closing Mantra: Om Sthira Sukham Asanam Om
Bow your head to your heart and honor yourself.

Carry this peace and relaxation with you all day long, everywhere you go.
Be a carrier of light, love and peace.
Enjoy every moment of your life.
And keep practicing!!!
Om shanti Om!
Om peace Om!
May you bloom like a lotus in the muddy waters of life.
Love,
Gauri
https://www.vishokayoga.com
https://www.instagram.com/namratagauriyoga/
https://www.facebook.com/namratagauriyoga/
Last but not the least, My teacher and guru Swami Sivananda
None of this would have been possible with out him.
Om Gurubhyo Namah
Thank you!

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What are the different paths/types of yoga described?

What are the different paths/types of yoga described?

What is Hatha yoga and what are its goals/benefits according to the text?

What is Hatha yoga and what are its goals/benefits according to the text?

VISHOKA YOGA

Hatha Yoga Foundation Course Munich 2018

YOGA is a spiritual practice that orginated in ancient India. It is a practice of

Union between mind, body, heart and soul.

Union between microcosm and macrocosm.

Union between individual consciousness and universal consciousness.

Yoga can be considered as a manual for self-realization created by the ancient

Ha means the sun/masculin/active

tha means the moon/feminine/subtle or passive

ANCIENT YOGIC SCRIPTURES

Our opening and closing mantra: िस्थरसुखमासनम् / sthira-sukham-āsanam is

The subtle/energetic body is further explained beautifully through the Chakra

PATANJALI’S ASHTANGA YOGA / EIGHT LIMBS OF YOGA

Now, lets get started with our practice.

ASANA - steady physical pose

PRANAYAMA - breath control through awareness and techniques

DHYANA - focus, concentration, meditation

ASANA, physical steady and comfortable pose.

- Sit in Sukhasana/Easy pose for opening Mantra: Om Sthira Sukham Asanas Om

- Anuloma Viloma/Alternate Nostril breathing: Breathing in and out through the

- Surya Namaskara/Sun Salutations: Remember that this is a practice of praying

- Paschimotansana/Sitting forward fold

- Closing Mantra: Om Sthira Sukham Asanam Om

Bow your head to your heart and honor yourself.

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