Hatha Yoga

Hatha presents the most physical aspects of Yogic disciplines and includes a large repertoire of physical postures. They are divided into: seated, standing, lying prone, supine and inverted positions. The basic movement patterns involved are: backbends, twists and forward bends.

The principle challenge of Hatha Yoga is to become proficient at handling increasing amounts of resistance, or raising the difficulty factor in the postures used, while maintaining a steady and comfortable breathing pattern that helps create the proper balance between mind and body.

Hatha Yoga sessions begin and end with a relaxation pose (Savasana), and during the class each pose takes between 30 seconds and 1 minute. Pranayama (breathing) must be learned and practiced in order to promote the link that balances the body with the mind and is essential to learning and implementing Hatha asanas.


The Types of Hatha Yoga


Iyengar Yoga:

Developed by B.K.S. Iyengar, who systematized over 200 asanas from the most simple to the most advanced. The emphasis is placed on body alignment, and the more therapeutic aspects of Yoga.

Iyengar uses standing asanas in which the Yogi remains stationary while using isometric contractions to attain precise anatomical alignment. The emphasis with this and all types of Hatha Yoga, is placed on pranayama.

Iyengar commonly uses props such as blocks, straps, bolsters and blankets to assist in achieving the goal of correct body alignment.

Restorative Yoga:

This form of Yoga practice is derived from Iyengar and is excellent for the recent beginner. The use of props is even more prevalent with Restorative Yoga and the asanas are on the most basic level.

Being a relaxing, relatively easy form of Yoga, Restorative helps the novice to focus on the inner connection of mind-body rather than attempting to achieve the more difficult poses.

Restorative Yoga poses include: legs-up-the-wall, supported half-dog, chair forward bend and the half-wall hang.

Ashtanga Yoga:

First taught by Pattabhi Jois, this system of Hatha Yoga is a progressive series of asanas that synchronizes body movement with pranayama.

These asanas are divided into groups from moderate to difficult, with the more advanced groups commonly referred to as, "Power Yoga". Strength, flexibility, stamina and concentration are all strongly emphasized.

Amusara Yoga:

Amusara resembles Iyengar Yoga, stressing three main points: attitude, alignment and action.

Students are instructed to learn to focus on their "key power center", being the point at which most of the body weight is being placed.

Viniyoga:

An individualized, therapeutic type of Hatha Yoga, Viniyoga places emphasis on pranayama and the ability to coordinate taking breaths with body movement.

Viniyoga is usually taught as a one-on-one practice.

Kripalu Yoga:

A three-level style of Hatha Yoga. Level one teaches the basics of postures, including body alignment, and coordination of breath/movement. Level two includes a prolonged holding of the poses to improve the mental discipline. Level three involves a spontaneous, moving meditation that is in tune with the individual's energy.

Kripalu Yoga encourages moral discipline and self-restraint.

Integral Yoga:

Gentle stretches, and calming body movements are the key elements of Integral Yoga. The poses are comfortable, easy to attain, and include deep breathing and a "quiet mind" as part of the practice.

Dr. Dean Ornish uses Integral Yoga as part of his work with heart disease patients around the U.S.

Bikram Yoga:

This is the most physically demanding of all Yoga practices and is typically taught in a very warm - 90 to 100F - studio. This is intended to warm the muscles, ligaments and tendons in order to properly stretch the body.

The Bikram Yoga program consists of a 26-pose series, done in 90 minutes.

Kundalini Yoga:

Called "Awareness Yoga", Kundalini's purpose is to awaken the coiled-up or serpent power within a person through postures, breath, chanting and meditation.

Created by Yogi Bhajan, Kundalini uses a spine/flexibility warm-up, asanas targeted at the person's internal, coiled-up, energy and relaxation.

Kudalini asanas are symbolic of life habits and emotion coordinated with a specific type of breath. Breaths in this type of Hatha Yoga include long-deep, segmented and breath of fire.

Sivananda Yoga:

Sivananda teaches 12 postures comprising the Sun Salutation sequence and can be readily adapted to the beginner student.

Widely respected as a Hatha Yoga, Sivananda teachers number more than 10,000 worldwide.

Somatic Yoga:

Developed by Eleanor Criswell Hanna of California, this moderate level Hatha Yoga emphasizes contracting and releasing particular muscular groups. Yoga poses are followed by one minute of deep breathing and self-awareness, called "integration".

Sessions in Somatic Yoga end with guided relaxation and meditation.

Namaste friends!