how does hatha yoga heal

How Does Hatha Yoga Heal?

Hatha Yoga is characterised by a cautious, precise approach that uses props to facilitate and deepen the poses. Holding poses for longer periods while breathing consciously allows the brain and body to develop a new relationship. Yoga helps one become more self-aware. It helps you tune in to your current physical capabilities. It’s a great way to build stamina and improve your breathing. The way you look is irrelevant.

The Origins Of Hatha Yoga

Since its inception, hatha yoga has seen significant modification. It was originally conceived as a complete life philosophy that included how we relate to our environment, ourselves, and how we can find inner peace. Most scholars concur that the original works of the 196 sutras (aphorisms) of Patanjali Maharishi’s yoga sutras were composed in Sanskrit circa 400 AD. In his writings, Patanjali referred to the eightfold path as hatha yoga, defined as having eight limbs or disciplines. Hatha yoga has been mentioned in other works, but Patanjali’s sutras are the most well-known.

The yoga schools of Tirumalai Krishnamacharya, who taught in India from 1924 until he died in 1989, and Swami Sivananda, who passed away in 1963, were both directly derived from Patanjali’s sutras. These two instructors founded many contemporary techniques, including ashtanga, yin, Iyengar, power, restorative, vinyasa, jivamukti, moksha, kundalini, and bikram.

Most students are unfamiliar with Patanjali’s sutras because they would rather use yoga for practical purposes than delve too deeply into its philosophy or history. In response to this demand, hatha yoga has evolved to include studios that offer most or all of their courses on a drop-in basis and devote considerably more time to yoga as a physical workout and less to the other components. However, the eight limbs offer a method for individuals committed to making yoga a part of their lives.

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What Is Hatha Yoga Today?

The meaning of Hatha yoga has evolved significantly since Patanjali penned the sutras, and even after BKS, Iyengar was a pupil. Yoga has adapted to the demands of modern life by emphasising group practice, an aerobic approach, and drop-in programmes that anybody can attend. Since new students enrol every week, it is challenging for teachers to incorporate multi-class lessons into their curriculum. Most students come to yoga to relieve stress. Thus, instructors are under pressure to focus primarily on asanas.

If you attend a hatha yoga session today, you may expect a slow-paced, gentle practice that may include pranayama and meditation. One thing that sets hatha yoga apart from other forms is that true to its roots, it continues to incorporate the eight limbs, giving it a very broad definition. The fact that each hatha yoga teacher has their unique style and approach to teaching is both a boon and a bane for students, who should try out a few different courses before committing to one teacher.

The result is that hatha yoga, formerly regarded as the progenitor of all other forms, is now viewed in the West as only a cousin to those other forms. Yoga as you know it today—from Iyengar and Ashtanga and Vinyasa and Kundalini and Power and Sivananda and yin and viniyoga and restorative and moksha and Kripalu and Forrest and Jivamukti and Anusara and Bikram—emerged from a larger tradition called hatha yoga. However, hatha yoga is seen as just another form among many today.

Hatha Yoga’s Guiding Principles

  • The tension in your muscles will melt away, and your entire body will feel rejuvenated after a session of proper relaxation, just as it does after a good night’s sleep. It teaches you to do more with less, relax at the moment, and stop worrying about your actions’ outcomes.
  • The yoga postures provide a comprehensive workout that stretches and tones all of the body’s muscles and ligaments, improves circulation, and maintains the flexibility of the spine and joints.
  • To maximise oxygen intake, you should breathe in and out slowly and completely, using your lungs. Pranayama, a yoga breathing technique, teaches you how to replenish your energy and manage your mood by directing the flow of prana, or life force.
  • Meditation and positive thinking can help you silence your inner critic and get beyond your thoughts.
  • A healthy diet is based on natural food that is both nourishing and balanced. It makes you feel well and happy and helps you avoid illness.

The Practice Of Asanas Awakens The Tamas, Soothes The Rajas, And Nurtures The Sattwa In Hatha Yoga.

True Spirit, the intelligence directing the body and mind, can only be revealed when the energy flows and the mind is at peace. Traditional Yoga asanas include holding poses for an extended period. A stable asana or posture. By maintaining the postures, you reduce your rajas and raise your sattwa, becoming more reflective and self-satisfied.

Calming Rajas

You’re not merely a rajasic machine, going from one activity to another without stopping to take anything in. Rajasic energy encourages behaviour directed towards others, which sustains a person’s discontent and desire and causes them to go elsewhere for fulfilment. 

Rajasic practises keep you in a state of unrest and prevent you from connecting with your innermost self.  A connection to one’s true self can be achieved by cultivating the ability to hold, breathe, internalise, and relax in the position. 

Nourish Sattwa

This method of practice is excellent for reducing rajas and increasing sattwa. Purity, wholeness, harmony, and an authentic feeling of one’s identity and awareness constitute Sattwa. This heightened consciousness also occurs between poses as you breathe and unwind. The more advanced practitioner is the one who can maintain the pose with ease, not the one who is constantly changing their form. This website displays our Sivananda Yoga Asanas in action.

Proper Asana Practice Has A Healing Effect.

When practised with intention and focus, asanas or postures can channel prana, the vital life force. Adhering to a specific sequence of asanas, coupled with deep breathing and holding each posture momentarily, ensures that energy flows harmoniously. An example is the Sivananda sequence which comprises twelve postures, progressing from the headstand, which centres on the head, to various balanced poses for the feet.

To round off a yoga session, it’s customary to engage in a ten-minute relaxation, followed by a brief prayer and meditation spanning two to five minutes. This practice invites one to trace energy transitions – from the mental realm to the physical, from conceptual thoughts to tangible actions, and from the vast cosmos to the intricate details of existence. It’s akin to embarking on a journey to reacquaint oneself with the celestial order. And when one has fully embraced the rewards of the yoga session, the concluding relaxation becomes the crowning touch, allowing the therapeutic effects of divine consciousness to infuse the entirety of one’s being.

Back Stretching Pose For Health And Healing

Posture Guidelines for Stretching the Back with Hatha Yoga:

Essential Guidelines for the Hatha Yoga Back-Stretching Asana:
  • Positioning: Begin by sitting with your legs extended straight in front of you. Ensure your feet are directed upwards, and your legs remain parallel.
  • Reaching Out: Extend your arms forward, clutching your legs as far down as you can without bending your knees. If possible, grasp your toes. Otherwise, flex your feet towards yourself, holding them with your shins, knees, or thighs. This gesture ensures a good stretch for the calves and nerves.
  • Maintaining Posture: As you lean forward, it’s crucial to keep your back straight. Ideally, one should aim to touch their forehead to their knees.

Typically, one should hold the back-stretching asana for one to five minutes.

The Many Benefits of the Back-Stretching Asana:
  • Serves as a catalyst for natural and immediate rejuvenation.
  • Bestows wellness and promotes longevity.
  • Lengthens the neural system, especially the sciatic nerve, which, as per kundalini yoga, correlates with one’s stature.
  • Boosts flexibility and robustness in hamstrings and calves.
  • Specifically elongates the lumbar spine.
  • It acts as a tonic to invigorate and refresh the digestive system’s vital organs, including the liver, pancreas, spleen, kidneys, intestines, and stomach.
  • Proven to be advantageous in combating and averting obesity.
  • Clears blockages in the shushumna.
Key Instructions for Perfecting the Back-Stretching Asana:
  • Start gently to prevent undue muscle strain. As your body becomes accustomed, extend further.
  • Hinge forward from the hips, avoiding shoulder rounding.
  • While holding the toes is beneficial, simply gripping the big toes and drawing them back is equally effective.
  • Prioritise maintaining straight legs over reaching the toes.
  • Endeavour to uphold spinal integrity.
  • For the associated chakra-breathing meditation, envision energy entering through the soles and rising up your legs to the spine’s base during inhalation. As you exhale, imagine this energy ascending your spine’s centre and departing from the head’s crown. Engage in this rhythmic deep breathing throughout the posture.

Move The Prana While Relaxing

Once the asanas have circulated the prana and charged all the cells and tissues, it is natural to enter a state of deep relaxation. Even if you can’t meditate, you can still benefit from profound calm. Healing occurs at the cellular level during deep relaxation, when one loses all sense of self about body, mind, and actions. The active flow of life-force prana and the quiet, self-aware state of relaxation are essential to effective treatment. 

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Restoring The Prana Flow During Asana Practise

Incorrect beliefs, medications, an unhealthy diet, and a negative way of life can all impede the flow of prana. That’s because little or no energy is circulating within the nadis (or astral tubes conveying the prana). Feeling down and stuck causes you to give up and lose control. 

What will happen to the water if you pinch a garden hose full of water? The pressure is rising. This also happens when you do the asanas and hold the position for an extended period; pressure builds up. If you release the pressure on a pinched hose, what happens? Strong currents of water wash away any debris in their path. When you let go of an asana, energy rushes through, carrying away stagnation and purging toxins.

The maintenance of the posture, the concentration of the breath, and the release of tension in the holding all occur simultaneously. There are three stages to performing the postures that are necessary for releasing blocked energy:

  • Three phases: getting into, maintaining, and releasing the stance. The stance is not entered by jumping into it, engaging in combat, or stooping down.
  • Keeping the posture requires you to concentrate, calm your thoughts, and take slow, deep breaths.
  • When you release the position, what happens? With the pressure gone, energy may freely circulate. When the energy moves freely, you’re less likely to become caught up in the petty mental drama that gives rise to negative emotions and illness.

Moving on to the next asana in the sequence, you’ll apply pressure, build up, and then release until you’ve completed the entire series. That’s how negative energy gets pushed out of the system as it flows from the top to the bottom.

As you go to the standing and balancing asanas, you’ll find that your mind is calmer and more concentrated, your energy is more internally directed, and you’re better able to carry out your daily activities while maintaining your energy’s equilibrium and confinement.


Hatha yoga is a gentle, precise style that uses props to develop poses and help people become more self-aware. It has changed over time, with Patanjali Maharishi’s original sutras being the most famous. Patanjali’s sutras, which were the basis for many modern methods, led to the yoga schools of Tirumalai Krishnamacharya and Swami Sivananda.

Hatha yoga has changed over time and now has drop-in classes and is more focused on physical workouts. Its roots are in the Sanskrit sutras of Patanjali Maharishi, who called the eightfold way hatha yoga. Today, hatha yoga is seen as related to other types, with a focus on group practice, an aerobic approach, and drop-in classes.

Hatha yoga is based on a healthy diet, relaxing, stretching, toning, breathing, and meditation. In yoga, asanas wake up the tamas, calm the rajas, and feed the sattwa. By staying in fixed asanas, you can lower your rajas and raise your sattwa, which will help you think more and feel better about yourself.

Rajasic practices urge people to act in ways that benefit others, which can make it hard to connect with one’s true self. By getting better at being able to stay in the position, breathe, focus inward, and relax, one can connect with their real self and feed Sattwa. Advanced yogis can hold poses easily, which encourages purity, wholeness, unity, and real self-awareness.

When done with purpose and focus, asana practice can help heal the body. By doing asanas in a certain order, taking deep breaths, and holding each pose for a short time, energy moves smoothly. The Sivananda routine is made up of twelve poses, going from the headstand to poses for the feet that are balanced. At the end of a yoga lesson, it’s common to relax for ten minutes, then say a short prayer and meditate for two to five minutes. This practice lets you see how energy moves from the mental world to the physical world, from abstract ideas to real acts, and from the vast universe to the smallest parts of life.

Hatha Yoga can’t be done without the back-stretching pose, which is good for health and healing. Sitting with your legs straight out in front of you, reaching out, keeping your posture, and holding the back-stretching asana for one to five minutes are some of the posture rules. This pose has many benefits, including natural and immediate rejuvenation, health, longevity, lengthening the nervous system, increasing flexibility and strength in the hamstrings and calves, lengthening the lumbar spine, energising and refreshing the vital organs of the digestive system, fighting obesity, and unblocking the shushumna.

To perfect the back-stretching asana, start slowly, bend forward from the hips, grab the big toes and pull them back, keep your legs straight instead of trying to touch your toes, and keep your back straight. Deep, regular breathing should be done throughout the pose.

During asana practice, it is important to restore the flow of prana because wrong views, medications, bad diets, and bad ways of living can all stop the flow of prana. By keeping the posture, focusing, and letting go of tightness in the holding, negative energy is pushed out of the body. This makes it easier to do daily tasks and maintain a balance of energy.

Content Summary

  • Hatha Yoga uses props to deepen poses.
  • Holding poses longer with conscious breathing builds a new brain-body relationship.
  • Yoga fosters greater self-awareness.
  • It’s an effective method to improve stamina and breathing.
  • Hatha Yoga’s appearance isn’t its main focus.
  • Originally, hatha yoga was a holistic life philosophy.
  • It addresses our relationship to our environment and inner peace.
  • The 196 sutras of Patanjali Maharishi date to around 400 AD.
  • Patanjali outlined the eightfold path, consisting of eight disciplines.
  • Modern hatha yoga has roots in teachings from Tirumalai Krishnamacharya and Swami Sivananda.
  • Several contemporary yoga styles, like Iyengar and ashtanga, evolved from these teachings.
  • Many students prefer the practical application of yoga over its philosophy.
  • Studios have adapted, with many focusing more on physical exercises.
  • Hatha yoga today is often a slow-paced practice incorporating pranayama and meditation.
  • The unique styles of different hatha yoga teachers provide both advantages and challenges for students.
  • Hatha yoga, once seen as the origin of all yoga forms, is now considered another form.
  • Relaxation after a hatha yoga session rejuvenates the body.
  • The practice stretches and tones the entire body.
  • Pranayama techniques help manage energy and mood.
  • Meditation aids in quieting one’s inner critic.
  • A balanced natural diet complements the yoga practice.
  • Asanas in Hatha Yoga can calm the mind and increase self-contentment.
  • Rajasic practices can disconnect you from your true self.
  • A nourishing sattwa encourages self-awareness and harmony.
  • Maintaining asana postures can increase reflection and contentment.
  • Proper asana practice can channel the vital life force.
  • A typical yoga session culminates with relaxation and meditation.
  • This process reconnects the practitioner with the universe’s order.
  • The back-stretching pose in hatha yoga revitalises and promotes health.
  • It can lengthen the neural system and improve the spine’s flexibility.
  • This asana benefits the digestive system’s organs and combats obesity.
  • Asanas, when done intentionally, ensure harmonious energy flow.
  • Post-yoga relaxation lets the therapeutic effects permeate one’s being.
  • Asanas help circulate prana, leading to deep relaxation.
  • During deep relaxation, healing occurs at the cellular level.
  • Misconceptions and unhealthy lifestyles can impede prana flow.
  • Holding an asana builds pressure, releasing it flushes out stagnation.
  • The three essential stages of postures release blocked energy.
  • Proper posture maintenance focuses on concentration and breath.
  • Releasing an asana stance lets energy flow freely.
  • As one progresses through the asanas, negative energy is expelled.
  • Standing and balancing asanas induce a calmer state of mind.
  • These asanas direct energy internally, enhancing focus.
  • Hatha Yoga promotes a balance of energy in daily life.
  • Hatha Yoga evolved to address modern demands.
  • Students should explore various courses to find the best fit.
  • The eight limbs of yoga remain integral to Hatha practice.
  • One’s stance in an asana is integral, not merely reaching the final pose.
  • Hatha Yoga pushes out negative energies.
  • Chakra-breathing meditation can accompany asana practice.

Frequently Asked Questions

What Does Hatha Yoga Do For Your Health?

The benefits of Hatha yoga include better sleep, strengthening core muscles, improving depression symptoms, and helping with stress management. Hatha yoga is a type of yoga that emphasizes holding poses for long periods. It comprises three main practices: body postures, breathing techniques, and meditation.

Is Hatha Yoga Good For Recovery?

Restorative yoga, Yin yoga, or a slower Hatha yoga class are great recovery options. These classes would be wonderful for someone who cross-trains to incorporate into their “active recovery” workouts to balance strength with flexibility and endurance with stamina.

How Does Hatha Yoga Make You Feel?

The benefits of Hatha yoga are virtually endless: practice can help you to relieve stress, become more mindful, have a positive impact on your mental health, your physical health, and help you become stronger, more flexible and in tune with your body and mind.

What Is The Power Of Hatha Yoga?

Hatha yoga strives to balance these two complementary elements, representing the masculine and the feminine, strength and flexibility. Regular, consistent practice of these postures will improve Immune, Respiratory, Circulatory, Digestive and Nervous Systems.

What Does Hatha Yoga Teach?

Taken together, hatha yoga can be described as a set of willful and active practices that aim to achieve harmony and balance in the mind, body, and spirit. This approach to yoga is often called “the forceful path” and includes the practice of physical postures and breathing techniques.