HYP Lecture 3

Introduction to Hatha Yoga
Hatha Yoga
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iv*a,
ivæajte àaeÚt-raj-yaegm! AaraeFuimCDaerixraeih[Iv.
1.
Çré-ädi-näthäya namo'stu tasmai
Yenopadiñöä haöha-yoga-vidyä |
Vibhräjate pronnata-räja-yogam
äroòhumicchoradhirohiëéva || 1||
• Salutations to the glorious primal (original) guru, Sri Adinath, who instructed the
knowledge of hatha yoga which shines forth as a stairway for those who wish to
Hatha Yoga
1. Concept of Asana
2. Concept of
Pranayama(Astakumbhaka)
3. Concept of Nadi, Chakras,
Mudra,Bandha
Nadfanusandana, Kundalini
Purpose and utility of Asana
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k…yaRÄdasn< SwEyRmaraeGy< ca¼-la"vm!.
Haöhasya prathamäìgatvät Äsanaà pürvamucyate |
Kuryättadäsanaà sthairyam Ärogyaà cäìga-läghavam ||1.19||
• Prior to everything, asana is spoken of as the first part of hatha

yoga. Having done asana one gets steadiness (firmness) of
body and mind; diseaselessness and lightness (flexibility) of
the limbs.
Fifteen asanas from HYP
1. Siddhasana 2. Padmasana 3. Simhasana ,
4. Swatikasana 5. Veerasana 6. Matsyendrasana
7. Gaumukhasana 8. Bhadrasana
9. Mayurasana 10. Kukutasana 11. Koormasana
12. Utthanakoormasana 13. Shavasana
14. Dhanurasana 15. Paschimottanasana
Health and Fitness Benefits
• Feeling of calmness.
• May focus less on worries or woes.
• Increases flexibility.
• Range of motion and strength
• Enhance the balance.
• Leaving a person with a higher fitness level and
reduced risk of injuries.
• Lose weight with a regular yoga practice if it is
combined with diet control and some form of
Therapeutic Benefits
• Hatha Yoga is basically a preventive discipline.
• Asanas can help heal or soothe a specific health ailment.
• Relieves chronic neck pain with a series of poses that focus
on gently stretching and elongating the spine.
• Give relief from sinusitis with poses that focus on inversion,
forward bends and poses that calm their mind.
• Other poses can help alleviate anxiety, asthma, carpal tunnel
syndrome, insomnia, sciatica and a host of other conditions.
• Some poses may help with pregnancy, menstruation and
infertility.
Spiritual Development
• Overall goal is to enhance the spiritual development
• Balances the masculine and feminine energy.
• The main channel is in the spine, which holds the

divine energy, or kundalini shakti, at its base.
• Energy streams freely flow through the body
ultimately facilitating a spiritual awakening.
Unmani Avastha
• A mindless state • Without individual mind •
Perfection of shambhavi leads to unmani •
The practice of khechari mudra is followed by
the state of unmani • When the mind attains
unmani, duality is lost • The body becomes
like a log of wood in the unmani avastha •
Literally, unmani means "no mind" or "without
mind" , state of samadhi
Manonmani Avastha
• Mind without mind
• • Mindless state of mind
• • Cosmic consciousness without finite consciousness • The
breath (prana) moving in the middle passage makes the
mind still. This steadiness of mind is itself called the state
of manomani - devoid of thought. • There is only one seed
of creation and one mudra - khechari; one deva
independent of everything and one state - manonmani.
• • Literally, manonmani means "mind without mind", state
of samadhi, consciousness devoid of the functions of the
individual mind.
Nadi shuddhi must be done prior
• Gheranda Samhita-V.36 gives two varieties of
Nadishuddhi, samanu and nirmanu. Samanu is
practised with a Bijamantra, while nirmanu is
done without a mantra but consisting of
Shodhana-kriyas like dhauti, basti etc. • Hatha
Pradipika IV.2 says that one should remove
impurities in the form of fat and phlegm
through Satkarmas before starting to make
the practice of Pranayama highly efficacious.
Purpose and importance of Pranayama
• Prana refers to the life-force or the vital energy, which is

responsible for all the functions, physical and mental, in the
human being.
• Ayama refers to the ability to control your body by
stretching, expanding, and elaborating.
• Pranayama refers to the control of prana by stretching it.
• Breathing is the means through which control of prana is
brought about.
• Retention or kumbhak is emphasized in Hayha Yoga.
Three elements of Pranayama
• Purak (inhalation)
• Kumbhak (retention)
• Rechak (exhalation)
• Kumbhak practices are accompanied by

bandhas with the intention of awakening and
raising the kundalini.
Two types of kumbhaka
• Sahita kumbhaka refers to antara kumbhak
(internal retention of breath) and bahya
kumbhak (external retention of breath).
• Keval kumbhaka is the kumbhak which can

be performed by an adept yogi at will, and for
any duration of time
Ratio of Puraka Rechaka Kumbhaka
• Hatha Pradipika-4.16-18 (Lonavla Yoga Inst.) •
Inhale for sixteen time units through the left
nostril, retain for sixty-four time units and slowly
exhale through right nostril for thirty two time
units. • (Gheranda Samhita recommends three
rounds of Pranayama with the ratio of 16:64:32
time units for Puraka, Kumbhaka and Recaka
respectively, accompanied with Bijas: yam, ram
and tham, respectively for purification of Nadis)
Eight varieties of Kumbhakas
1. Suryabhedana
2. Bhastrika
3. Ujjayi
4. Sheetali
5. Sheetkarni
6. Bhramhari
7. Plavini
8. Moorcha
सूर्यभेद प्राणायम
Sūryabheda Prāṇāyama
* Inhale through right nostril, exhale

through left nostril.
Benefits:
* Good for people with Kapha prakruti, asthma etc
* Helpful for curing depression and over weight
* Helpful to overcome shyness and tamas (lethargy)
* Hyper active people (Rajasic) should avoid this
उज्जायि प्राणायम
Ujjāyi Prāṇāyama
* Breathing through nose slowly with awareness

by making a sound in the throat region.
Benefits:
* Helps for pointed awareness
* Strengthens the muscles of epiglottis
* Helpful for tonsillitis, sore throat and asthma
Cooling Prāṇāyama practice
शीत्कारी प्राणायम
Śītkārī Prāṇāyama
* Inhale through mouth, exhale

through nose.
* As the air moves through the tongue and mouth, it creates a

cooling effect on the inner surfaces of the mouth.
* Expansion from linear to surface awareness

Cooling Prāṇāyama practice
शीतली प्राणायम
Śītalī Prāṇāyama
* Inhale through the tongue, exhale

slowly through the nose.
* Feel the jet of cool air
* An overall cooling effect is observed
* Expansion from pointed to linear awareness

BHASTRIKA
• Bellows breath
• Place both hand on the knee go for force full
Inhale through both nostrils and force full
Exhalation both nostrils
• Limitation – BP, IHD, Hernia, Gastric Ulcer,
Epilepsy, Kidney problem, Glaucoma, Vertigo,
Asthma, chronic bronchitis, Tuberculosis, first
pregnancy.
Benefits
• De-toxins the body, balance the three Doshas,
post labour it is good for women. It balance
and strengthen the nervous system, Mind get
ready for meditation
Laya Prāṇāyama practice
भ्रामरी प्राणायम
Bhrāmarī Prāṇāyama
* Inhale fully, while exhaling produce
the humming sound of a female bee. (Singgggg...)
* Key is to produce resonance
* Sound frequency = Natural frequency of the body
Benefits:
* Helps to move from surface to 3D awareness
* Calms down the mind (Mano vega)
* Restlessness can be reduced
MOORCHA
• Meaning Swooning or fainting breath
• Inhalation and push back the head observe
eyebrow centre and bring the head and exhale
normally.
• Limitation – IHD, BP, Epilepsy.
• Benefit-Helps to release stress, anxiety, anger
and neurosis, increase the vital level,
Preparation technique for meditation.
PLAVANI
• Lightness of the body, Floating of the body
• Inhalation gulping the air and exhalation
normally.
BANDHA
BANDHA
• Means lock
• BANDHAs are NEURO-MUSCULAR LOCKS
• Literally means ‘to bind’ , ‘to hold captive’ or ‘to
contract’
• Opposite poles of energy or shakti are bound
together
• Through contraction of muscles & organ in the
physical body, the shakti is accumulated into a
particular center
TYPES OF BHANDAS
JALANDHARA (Chin Lock)
UDDIYANA (Abdominal Lock)
MOOLA (Rectum Lock)
BENEFITS
• By contracting the perineum, performing
uddiyana & locking ida & pingala with
jalandhara, sushumna becomes active
• The prana & breath become still. Thus death,
old age & sickness are conquered
MUDRA
• MUDRAs are gestures or expressions. Their
use has been mentioned in Vedic
Period,Tantra,Temple Worship,Dance (Mukha
or Face, Hasta or Hand & Pada or Feet
Mudras) and Yoga (Asana, Pranayama, dhyana,
Kriya and shakti Mudras).
• SOME MUDRAs: MEENA (fish), KURMA
(tortoise), VIHANGA (bird)etc.
MUDRA
• Specific body position which channelizes the
energy produced by asana & pranayama
• It must be kept secret
• ASANA MUDRAs: YOGA-MUDRA (yoga-
mudrasana), MAHA-MUDRA (Janu-
sirasana),VIPARITA-KARANI etc.
• PRANAYAMA MUDRAs: CHIN, CHINMAYA.
ADI.BRAHMA, NASIKA, VISHNU, SHANMUKHI
TYPES OF MUDRAS
 MAHA MUDRA
 MAHA BANDHA
 MAHA VEDHA MUDRA
 KHECHARI MUDRA
 UDDIYANA BANDHA
 MOOLA BANDHA
 JALANDHARA BANDHA
 VIPAREETA KARANI MUDRA
 VAJROLI MUDRA
 SHAKTI CHALANA MUDRA
 SHAMBHAVI MUDRA
BENEFITS
• Purify the body, bio magnetic field & shield
from negative forces
• Helps in developing the concentration while
practicing
CHAKRAS
• Psychic centres lies along the axis of the spine.
• Are not materially real, not present in physical body
but in the subtle or etheric body.
• Repositories of psychic energies, govern the whole
condition of being.
• Balanced- vibrate at required frequency, bright and
clean.
• Gets blocked, affects the physical and mental body.
• Meditating on the chakras, one can work on
increasing the flow of pranic energy into the body.
What is Kundalini yoga
• The awakening process of the energy which sleeps in

Mooladhara through sushumna is called as kundalini
yoga
• As the serpent (sheshnaga) upholds the earth and its
mountains and woods, so kundalini is the support of
all the yoga practices (HYP 3.1)
• With the awakening of kundalini, both hemispheres
and the dormant areas of the brain become active
• Kundalini is often depicted as a goddess. At the level
of mooladhara it manifest as kali and dakini HYP3.4
Practices for awakening kundalini
• Unless all the chakra are opened and sushumna is clear, kundalini should not be
awakened.
• Shat karma
• Nauli/lauliki
• Asanas
• Matsyendrasana it activates manipura chakra and eleminates imbalances and awakens susuhmna nadi
• Manipura is important center in the process of awakening kundalini
• Kundalini awakening start from manipura chakra
• Mayurasana
• Pranayama
• Bhastrika
• Bhastrika quickly arouses kundalini, it generates tremendous heat and clear sushumna nadi
• Bandhas
• Uddiyana bandha
• Moolabandha
• Mudras
• Aswini mudra
• Pasini mudra
• Shakti chalini
How to do NadaAnusandhana?
• (4.67) The yogi sitting in muktasana, concentrated in
shambhavi, should listen closely to the nada heard within
the right ear. (4.68) Closing the ear, nose and mouth, a
clear, distinct sound is heard in the purified sushumna.
• ❖ Shanmukti mudra: closing of all facial orifices( 孔口 ) with
the fingers
• ❖ Bhramari Pranayama: produce a humming sound in the
same melodious way as the honey bee ❖ Antar
Kumbhaka: try to differentiate from, which ear you are
hearing the sound or concentrate on the sound coming
from the right ear
Definition of Samadhi:
•Samādhi (Sanskrit: समाधी, also called samāpatti)
•Etymology
sam, "together" or "integrated"; ā, "towards"; dhā, "to get, to hold": "to
acquire integration or wholeness, or truth"
•Hatha yoga pradipika
Atheaaneem pravakshyaami samaadhitramamutthamam |

Mrutyugnam cha skhoopaayam bramhaanandakaram param|| (4.2)
•Gherenda samhita
Ghataadbhinnam manah kritvaa chaikyam kuryaatparaatmani |

Samaadhim tam vijaaaneeyaanmuktasanjno dashaadibhih || (7.3)
YOGA TANTRA, PHD 2 SEM,S-VY 40
ASA
Hatha yoga practices which leads to Samadhi
•Sarve hathalatopaaya raajayogasya siddhaye |

Raajayogasamaarooda purushaha kaalavanchakaha || (4.103)
All the processes of hatha yoga and laya yoga means to attain samadhi.
One can become victorious over death.
Some practices are:
• Siddhasana (1.35)
• Padmasana (1.49)
• Kechari mudra (3.39)
• Udiyana banda (3.60)
YOGA TANTRA, PHD 2 SEM,S-VY 41

ASA
THANKS

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Introduction to Hatha Yoga

hQSy àwma¼Tvadasn< pUvRmuCyte,

• Prior to everything, asana is spoken of as the first part of hatha

• Overall goal is to enhance the spiritual development

• Balances the masculine and feminine energy.

• The main channel is in the spine, which holds the

• Prana refers to the life-force or the vital energy, which is

• Kumbhak practices are accompanied by

• Keval kumbhaka is the kumbhak which can

* Inhale through right nostril, exhale

* Breathing through nose slowly with awareness

* Inhale through mouth, exhale

* As the air moves through the tongue and mouth, it creates a

* Expansion from linear to surface awareness

* Inhale through the tongue, exhale

* An overall cooling effect is observed

* Expansion from pointed to linear awareness

• The awakening process of the energy which sleeps in

•Samādhi (Sanskrit: समाधी, also called samāpatti)

•Hatha yoga pradipika

Atheaaneem pravakshyaami samaadhitramamutthamam |

Ghataadbhinnam manah kritvaa chaikyam kuryaatparaatmani |

•Sarve hathalatopaaya raajayogasya siddhaye |

Some practices are:

YOGA TANTRA, PHD 2 SEM,S-VY 41

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