Hatha Yoga: How to Approach the Theory and Practice

Hatha Yoga is a traditional approach to modern asana or posture practice. While Hatha yoga is derived from ancient texts such as the Upanishads and Vedic teachings, its approach is all encompassing. My favorite modern day resource on Hatha Yoga is The Hatha Yoga Pradipika. This book is used in teacher trainings and workshops all over the globe! It is one of the most comprehensive resources that bridges the gap between traditional yoga and modern day asana.

A Brief History of Hatha Yoga

Despite the belief that hatha derives from the words ha, meaning sun, and tha, meaning moon. Hatha yoga actually translates to “with force or great effort”. Hatha was one of the first paths of yoga to emphasize the use of asana, as a tool towards enlightenment. With this philosophy, physical strength and discipline translate into mental strength and discipline. Still, the Hatha Yoga Pradipika, further describes the practice of asana being a balance of sthira, steady, and sukham, comfortable. Which may explain the correlation of the solar and lunar energies found within the body, and the term hatha yoga.

While Hatha is one of the first lineages of practice to emphasize asana there’s little reference to postures within traditional texts. In fact, The Hatha Yoga Pradipika describes very few asana. The asana described ranges from a simple seat, to challenging arm balances. While the emphasis on asana and physical practice as a means towards enlightenment is present, Hatha yoga encourages the use of cleansing techniques or Kriyas, along with pranayama and meditation.

Hatha Yoga Theory & Practice

The practice of Hatha seeks to purify the body on a physical, energetic, and karmic level. However, it is one of the first recorded practices to emphasize the use of asana as both a cleansing process and means toward enlightenment. According to Hatha yoga, the postures aid in clearing physical and energetic blocks within the body. Additionally, the internal awareness built within the postures aids the practitioner in meditation and pranayama practices.

However, before asana is practiced, it’s recommended to cleanse the body through the kriyas. There are a handful of practices that fall under the category of Kriya, or cleansing techniques. The 6 main kriyas suggested in The Hatha Yoga Pradipika are as follows; Neti, dhautu, basti, kapalbkhati, trataka and nauli. These cleansing practices should be performed prior to asana, meditation and pranayama. Through the kriyas, these later practices become even more effective.

Hatha Yoga Kriyas

While some of the kriyas suggested are no longer recommended, there are easy and accessible alternatives. Contrary to popular belief, there are more than just six kriyas or cleansing techniques. There are many branches of kriyas that focus not just on the physical body, but the mental and energetic body. For now, we will stick to the six main kriyas described in the Hatha Yoga Pradipika.

Neti, Nasal Cleansing

Neti, or nasal cleansing is one of the more common kiryas used in the west today. pots have been around for centuries and help clear your nasal passages with a gentle saline solution. This can be particularly helpful for allergies, sinus infections and general congestion. Kaplbkahti is a breath technique utilizing the bandhas. This technique helps clear your lungs and build heat in your body, a perfect practice to incorporate before asana.

Nauli, Abdominal Cleansing

Nauli is another breath and bandha technique that massages your abdomen and internal organs in your torso, this is best done first thing in the morning on an empty stomach. You can take this practice a step further with stomach churning, but this requires some practice and strong bandha connection in order to practice effectively.

Trataka, eye cleansing

Trataka cleanses your eyes and mind, it involves candle gazing and deep concentration/meditation. This practice is best performed at night when it is dark, making it easier to concentrate on the flame of the candle while tuning out external distractions.

Basti, Intestinal Cleansing

Basti is a practice we still use in medical settings and health and wellness circles and that’s the use of enemas to help clear your colon and intestinal tract. Recently, self enemas have become increasingly more common including coffee enemas to really help get things moving. Check in with your healthcare provider before performing a self enema or schedule an appointment with a clinical professional.

Dhauti, Digestive Cleansing

Finally, Dhauti, which is not as common of a practice. Dhauti can be performed by swallowing a long towel or making yourself purge to help clear your stomach and throat. Due to it’s potentially damaging effects both physically and psychologically, I have never seen or heard any teacher actually recommend Dhauti. Instead, many have replaced this practice with tongue scraping. Tongue scraping clears lingering bacteria that leads to bad breath and a whole host of potential dental problems.

Hatha Asana

While the Hatha Yoga Pradipika lists only a few asana, the modern approach to asana varies greatly. The biggest defining factor between the Hatha approach to asana is the balance of effort and ease, along with longer holds. Hatha yoga seeks to both strengthen and stretch your body in order to prepare for the deeper practices of mediation and pranayama. It is less dynamic than a vinyasa based class, and does not focus so much on the transitions in and out of postures, but rather refining the postures through longer holds and an emphasis on the breath. To learn more about Hatha yoga in comparison to other modern day asana practices, check out my blog post Hatha, Vinyasa, and Ashtanga Yoga.

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