Principles of Hatha Yoga
By Ratan Lal Basu
Copyright 2011 Ratan Lal Basu
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Contents
This Booklet is written simply to give everybody a general idea about Hatha Yoga, its meaning, its stages and its relation with Raj Yoga. This is written on the basis of the book “Hatha Yoga Pradipika” by Yogi Svatmarama and my practical lessons on asans, mudras and pranayams (only for health purposes) from Yogacharya late Vishnu Charan Ghosh, Yogacharya late Nirad Sarkar, Yogacharya late Nimani Das (Iron Man), Vishwasree late Manotosh Roy (Mr. Universe) and my Elder brother Sri Manik Lal Basu (Mr. Bengal). This article would give simply an overall theoretical idea about Hatah yoga and is of no value to one who is serious about practicing Hatha Yoga. He is to look for a Sat-Guru for the purpose.
Those who want to practice asans, mudras and pranayams for heath and curative purposes, my suggestion is that they should contact any competent teacher at the gyms. For pranayams and mudras it is better to take a little trouble and visit the Patanjali Ashram of Yogi Ramdeva near Haridwar, India. From my bitter experience during my student life I would caution you not to try on your own without consulting an expert teacher.
In this book I’ve mentioned but have not explained a few terms like Kunadalini, Samadhi, Raj Yoga, Nadis, Susumna etc. For detailed knowledge of these terms please consult my books “Raj Yoga” and “Karma Yoga” all published by Smashwaords (e-book) and are freely available on line.
Meaning
Hatha Yoga focuses on "shatkarma," i.e. the purification of the physical body as leading to the purification of the mind ("ha"), and "prana," or vital energy (tha).
Origin & history
We are informed about the basic principles of Hatha Yoga from the “Hatha Yoga Pradipika” composed by Yogi Svatmarama during the 15th century A.D. But he mentions that this Yoga was originally devised by Adinatha (Lord Shiva) and from him passed down through generations of Yogis. Except Lord Shiva, all other Yogis mentioned in the text were real persons but none before Yogi Svatmarama wrote any comprehensive treatise on the subject.
To quote from the text:
1.4: Matsyendra, Goraksa, etc., knew Hatha Vidyâ, and by their favor Yogi Swâtmârâma also learnt it from them.
1.5: The following Siddhas (masters) are said to have existed in former times:-- Sri Adinatha (Siva), Matsyendra, Natha, Sabar, Anand, Bhairava, Chaurangi, Mina Natha, Goraksanatha, Virupaksha, Bilesaya.
1.6: Manthana, Bhairava, Siddhi Buddha, Kanthadi, Karantaka, Surananda, Siddhipada, Charapati.
1.7: Kaneri, Pujyapada, Nityanatha, Niranjana, Kapali, Vindunatha, Kaka Chandiswara.
1.8: Allama, Prabhudeva, Ghoda, Choli, Tintini, Bhanuki, Nardeva, Khanda Kapalika, etc.
1.9: These Mahasiddhas (great masters), breaking the sceptre of death, are roaming in the universe.
Objectives
As regards the objectives of Hatha Yoga the author opines:
1.1: Salutation to Adinatha (Siva) who expounded the knowledge of Hatha Yoga, which like a staircase leads the aspirant to the high pinnacled Raja Yoga.
1.2: Yogin Swatmarama, after saluting his Guru Srinatha explains Hatha Yoga for the attainment of Raja Yoga.
1.3: Owing to the darkness arising from the multiplicity of opinions people are unable to know the Raja Yoga. Compassionate Swatmarama composes the Hatha Yoga Pradipikâ like a torch to dispel it.
Conditions of Practice
i) Hatha Yoga should be practiced in secret:
1.11: A yogi desirous of success should keep the knowledge of Hatha Yoga secret; for it becomes potent by concealing, and impotent by exposing.
ii) It should be practiced in a small secret room under the strict guidance of the guru:
1.12: The Yogi should practice Hatha Yoga in a small room, situated in a solitary place, being 4 cubits square, and free from stones, fire, water, disturbances of all kinds, and in a country where justice is properly administered, where good people live, and food can be obtained easily and plentifully.
1.13: The room should have a small door, be free from holes, hollows, neither too high nor too low, well plastered with cow-dung and free from dirt, filth and insects. On its outside there should be bowers, raised platform (chabootrâ), a well, and a compound. These characteristics of a room for Hatha Yogis have been described by adepts in the practice of
Hatha.
1.14: Having seated in such a room and free from all anxieties, he should practice Yoga, as instructed by his guru.
Conditions for Success
The conditions that lead to failure & success of the Hatha Yogi:
1.15: Yoga is destroyed by the following six causes:-- Over-eating, exertion, talkativeness, adhering to rules, i.e., cold bath in the morning, eating at night, or eating fruits only, company of men, and unsteadiness.
1.16: The following six bring speedy success:-- Courage, daring, perseverance, discriminative knowledge, faith, aloofness from company.
Ten Rules of Conduct
1.17: The ten rules of conduct are: ahimsa (non-injuring), truth, non-stealing, continence, forgiveness, endurance, compassion, meekness, sparing diet, and cleanliness.
Ten Niyamas
1.18: The ten niyamas mentioned by those proficient in the knowledge of Yoga are: Tapa, patience, belief in God, charity, adoration of God, hearing discourses on the principles of religion, shame, intellect, Tapa and Yajna.
A large number of asans have been described in chapter -1 of the text. Here I simply mention the names of the asanas in alphabetic order. These asanas make the glands, nervous system, blood circulation, respiratory system, digestive system, excretory system, muscular system and all organs of the body function perfectly. Most of shortcomings (except genetic ones) of the organs and physiological and bio-chemical functions of the body are removed by these asanas. So many of the asanas could be practiced simply for health purposes without any higher Yogic goals.
[Warning: Description and pictures of these asans are available free in the internet. But if you want to practice asans even for health purposes alone, go to a gym and consult the expert. Don’t try them on your own. Even practice of simple asanas without consulting a teacher may lead to disastrous consequences e.g. a simple asana like sarbangasana may be harmful for a person with high blood pressure or eye problems; for a person with chronic dysenteric problems any back bending asana (e.g. bhujangasana) may be disastrous.]
List of Asanas (the list is not exhaustive and many of the asanas mentioned below are improvisation upon the original asans prescribed in the text)
A
Adho Mukha Svanasana; Adho Mukha Vrikshasana; Akarna Dhanurasana; Anantasana; Ardha Candrasana; Ardha Matsyendrasana; Ardha Navasana.
B
Baddha Konasana; Bakasana; Balasana; Bhekasana; Bharadvajasana; Bhujangasana; Bhujapidasana.
C-D-E
Chakrasana; Caturanga Dandasana; Dandasana; Dhanurasana; Dwipada sirsasana.
E-G
Eka Pada Rajakapotasana; Ekapadaprasarana-sarvangatulasana; Eka Pada Sirsasana; Garbhasana; Garudasana; Gomukhasana; Guptasana.
H-J-K-L
Halasana; Hanumanasana; Jatharaparivartanasana; Janusirsasana; Kakasana; Kapotasana; Karnapidasana; Krauncasana; Kukkutasana; Kurmasana; Lolasana.
M-N
Makarasana; Muktahastasirsasana; Mandalasana; Matsyasana; Matsyendrasana; Mayurasana; Mritasana Muk-tasana; Natarajasana; Niralambasarvangasana.
P-R
Padahastasana; Padmasana; Paripurnanavasana; Parivrittaparsvakonasana; Parivrittatrikonasana;
Paryankasana; Pasasana; Pascimottanasana; Paccimasana; Prasaritapadottanasana; Rajakapotasana.
S
Salabhasana; Samakonasana; Sarvangasana; Shavasana; Sarvasana; Setubandhasarvangasana; Sethubandasana; Siddhasana; Simhasana; Sirsasana; Sukhasana; Suptabaddhakonasana; Suptakonasana; Suptapadangusthasana; Suptavirasana; Suptavajrasana; Svastikasana.
T
Tadasana; Tittibhasana; Trikonasana; Tulasana.
U
Uddiyanabandha; Upavistakonasana; Urdhvadhanurasana; Urdhvamukhasvanasana; Urdhvadandasana; Usthasana; Uttanakurmasana; Utkatasana; Uttanasana; Utthitahastapadangusyhasana; Utthitaparsvakonasana; Utthitatrikonasana.
V
Vasisyhasana; Vatayanasana; Viparitakarani; Vajrasana; Virasana; Virabhadrasana; Vrikshasana; Vriscikasana.
Stage-II: Pranayama (breathing control)
Pranayamas are detailed in chapter-2 of the text. The process consists of three parts:
Rechaka: Exhalation
Puraka: Inhalation
Kumbhaka: Retention of Breath
The text mentions eight kinds of Kumbhakas:
2.44: Kumbhakas are of eight kinds, viz., Surya Bhedan, Ujjayi, Sitkari, Sitali, Bhastrika, Bhramari, Murchha, and Plavini.
It may be necessary for a person to cleans his system from impurities before beginning pranayam. For this purpose the txt suggests 6 methods:
2.21. If there be excess of fat or phlegm in the body, the six kinds of kriyas (duties) should be performed first. But others, not suffering from the excess of these, should not perform them.
2.22. The six kinds of duties are: Dhauti, Basti, Neti, Trataka, Nauti and Kapala Bhati. These are called the six actions.
2.23. These six kinds of actions which cleanse the body should be kept secret. They produce extraordinary attributes and are performed with earnestness by the best Yogis.
They methods are described below (Warning: Never try them on your own)
Dhauti
2.24: A strip of cloth, about 3 inches wide and 15 cubits long, is pushed in (swallowed), when moist with warm water, through the passage shown by the guru, and is taken out again. This is called Dhauti Karma.
2.25: There is no doubt, that cough, asthma, enlargement of the spleen, leprosy, and 20 kinds of diseases born of phlegm, disappear by the practice of Dhauti Karma.
Basti
2.26: Squatting in navel deep water, and intoducing a six inches long, smooth piece of 1/2 an inch diameter pipe, open at both ends, half inside the anus; it (anus) should be drawn up (contracted) and then expelled. This washing is called Basti Karma.
2.27: By practicing this Basti Karma, colic, enlarged spleen, and dropsy, arising from the disorders of Vata (air), pitta (bile) and kapha (phlegm), are all cured.
2.28: By practicing Basti with water, the Dhatus, the Indriyas and the mind become calm. It gives glow and tone to the body and increases the appetite. All the disorders disappear.
Neti.
2.29: A cord made of threads and about six inches long, should be passed through the passage of the nose and the end taken out in the mouth. This is called by adepts the Neti Karma.
2.30: The Neti is the cleaner of the brain and giver of divine sight. It soon destroys all the diseases of the cervical and scapular regions.
Trataka
2.31: Being calm, one should gaze steadily at a small mark, till eyes are filled with tears. This is called Trataka by acharyas.
2.32: Trataka destroys the eye diseases and removes sloth, etc. It should be kept secret very carefully, like a box of jewelry.
Nauli
2.33: Sitting on the toes with heels raised above the ground, and the palms resting on the ground, and in this bent posture the belly is moved forcibly from left to right, just as in vomiting. This is called by adepts the Nauli Karma.
2.34: It removes dyspepsia, increases appetite and digestion, and is like the goddess of creation, and causes all happiness. It dries up all the disorders. This is an excellent exercise in Hatha Yoga.
Kapala Bhati
2.35: When inhalation and exhalation are performed very quickly, like a pair of bellows of a blacksmith, it dries up all the disorders from the excess of phlegm, and is known as Kapala Bhati.
2.36: When Pranayama is performed after getting rid of obesity born of the defects of phlegm, by the performance of the six duties, it easily brings success.
2.37: Some acharyas (teachers) do not advocate any other practice, being of opinion that all the impurities are dried up by the practice of Pranayama.
Besides the above six methods, the text mentions another methods viz. Gija Karani.
Gija Karani
38. By carrying the Apana Vayu up to the throat, the food, etc., in the stomach are vomited, By degrees, the system of Nadis (Sankhini) becomes known. This is called in Hatha as Gaja Karani.
39. Brahna and other Devas were always engaged in the exercise of Pranayama, and, by means of it, got rid of the fear of death. Therefore, one should practice pranayama regularly.
40. So long as the breath is restrained in the body, so long as the mind is undisturbed, and so long as the gaze is fixed between the eyebrows, there is no fear from Death.
41. When the system of Nadis becomes clear of the impurities by properly controlling the prana, then the air, piercing the entrance of the Susumna, enters it easily.
Pranayamas are of 4 kinds: Puraka, Rechaka, Sahita (with puraka & rechaka) Kumbhaka and Kevala (only) Kumbhaka:
2.71: Considering Puraka (Filling), Rechaka (expelling) and Kumhaka (confining), Pranayama is of three kinds, but considering it accompanied by Puraka and Rechaka, and without these, it is of two kinds only, i.e., Sahita (with) and Kevala (alone).
2.72: Exercise in Sahita should be continued till success in Kevala is gained. This latter is simply confining the air with ease, without Rechaka and Puraka.
2.73: In the practice of Kevala Pranayama when it can be performed successfully without Rechaka and Puraka, then it is called Kevala Kumbhaka.
2.74: There is nothing in the three worlds which may be difficult to obtain for him who is able to keep the air confined according to pleasure, by means of Kevala Kumbhaka.
Attainment of Raj Yoga through Hatha Yoga
2.75. He obtains the position of Raja Yoga undoubtedly. Kundalini awakens by Kumbhaka, and by its awakening, Susumna becomes free from impurities.
2.76: No success in Raja Yoga without Hatha Yoga, and no success in Hatha Yoga without Raja Yoga. One should, therefore, practice both of these well, till complete success is gained.
2.77: On the completion of Kumbhaka, the mind should be given rest. By practicing in this way one is raised to the position of (succeeds in getting) Raja Yoga.
Stage-III: Mudras
Mudras are practiced to awaken Kundalini. The text mentions 10 Mudras in chapter-3:
3.6: Maha Mudra, Maha Bandha, Maha Vedha, Khechari, Uddiyana Bandha, Mula Bandha, Jalandhara Bandha.
3.7: Viparita Karani, Vijroli, and Sakti Chalana. These are the ten Mudras which annihilate old age and death.
Stage-IV: Samadhi
Chapter 4 of the text describes in detail the methods to acquire the Raj Yoga Samadhi. The processes to attain Samadhi as described in the text are: Sambhabi Mudra; Unmani Mudra; Taraka Mudra and Khechari Midra.
It is not necessary to describe these methods as they are comprehensible to those alone who practice Hatha Yoga under a Guru.
The four states of Samadhi are:
4.68: In all the Yogas, there are four states: (1) arambha or the preliminary, (2) Ghata, or the state of a jar, (3) Parichaya (known), (4) nispatti (consummate).
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The Author
The author of this booklet is a Ph.D. in economics and professionally an economist but his passion for knowledge compels him at times to eschew the arena of economics and venture into other fields of knowledge, philosophy and religion are important among them. Dr. Basu may be contacted at rlbasu@rediffmail.com.