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Hatha Yoga Hatha yoga focuses on the human microcosm – the immediate experience of body, mind and spirit – which is a minature representative of the larger reality. Its practice lays emphasis on asanas (physical postures), pranayama (breathing techniques) and dhyana (meditation). Hatha yoga balances the different energy flows within the human body – indeed, when practicing yoga, you will feel that energy is gained rather than spent. Hatha yoga improves the vital functions of the body while increasing strength and flexibility and it helps the mind to be still, calm and concentrated. Furthermore, regular practice of hatha yoga gives insight to the Self and what lies beyond. Surya Namaskar Surya is Sanskrit for sun, and namaskar means 'offering of respect', generally used as a greeting but also when offering reverence. Therefore, Surya Namasakar is known as the Sun Salutation. Surya Namaskar involves a series of yoga poses and breathing exercises traditionally performed at dawn. The sun salutation acts on the entire organism and offers plenty of benefits since it emphasises the main point of hatha yoga, which is the connection of breath with postures to condition the body and mind and unify consciousness. The sequence may be executed as a preparation for practise, or as a complete practise in itself when time is limited. Standing Poses Standing poses are upright yoga poses which would normally form part of a practise routine but are especially beneficial for those people who spend a lot of time sitting down. Practising these poses results in several benefits: they improve posture and muscular coordination; stretch and strengthen the back and shoulders; and help increase power, strength and stability in the legs. They also aid in proper digestion and circulation. Performing a series of standing poses results in a feeling of being refreshed, attentive and focused because they stimulate the heart and lungs to detox the blood and insulate the nervous system. Balancing Poses Balancing and keeping the body still during the practise of balancing poses helps to create a more balanced, focused and steady mind. The concentration required to perform these poses develops stability and balance at the emotional, mental and psychic levels. Regular practise of balancing poses help us develop increased control over our body. They develop poise, agility and coordination as well as helping remove stress and anxiety. Inverted Poses Inverted poses reverse the effects of gravity, revitalsing the entire system. Inversions increase circulation to the entire body especially to the head and face. Therefore they nourish the internal organs and assist the proper functioning of the endocrine system. Inverted poses require focus and therefore increase mental power and concentration which result in clarity of perception and calmness. Backbending Poses Backbends are rejuvinating, strengthening and awakening. They help to open and strengthen the whole spine, tone the spinal nerves and stretch the abdominal muscles. Since backbends open the chest and encourage inhaliation they help release held emotional energy. Backbends are poses which turn the body out to face the world and are therefore associated with the attitude of embracing life. Twisting Poses Twists are cooling and soothing after backbends, yet stimulating after forward bends. Twists replenish the circulation to the spinal muscles and disks and squeeze the abdominal organs, allowing fresh blood to surge into them. Therefore twists detoxify the glands and organs. Forward Bending Poses Forward bends are very calming to the nervous system while creating extension for the spine, bringing about a deeper internal awareness. Forward bends open the entire backside of the body, stretching the hamstrings and lower back. They improve circulation around the spine, stimulating the spinal nerves. Forward bends massage the abdominal organs and cleanse the liver and intestines, while the chest compression they create encourages exhaliation, therefore inducing relaxation. Sitting Poses Sitting and meditation poses are generally calming, although some produce a hip opening and require greater effort. They improve circulation, vitality and soothe the nervous system, thus reducing fatigue and allowing the mind to become centred. Reclining Poses Reclining poses are generally practised at the end of a session in order to cool down. They open spaces in the body that are usually very tense, reduce fatigue and increase mental clarity. Reclining poses strengthen and stretch the lower back and legs, increase flexibility in the groins and hips and stimulate digestion and elimination. Mudras Mudra means 'to seal' or 'a gesture,' therefore a mudra is a position performed with hands and fingers that directs and seals energy. Mudras concentrate prana to an area of the body and hold it there in order to increase the power of that particular area. How we hold our hands and position our fingers will generate different energies, and we can feel the reactions of these energies as a result of different gestures. There are mudras for finding balance of self, to heal or change the body, to assist meditation and to develop such qualities as patience, morality, concentration and so on. Some believe that a form of electromagnetic energy from our bodies is emitted through our hands and fingers and that the five basic elements which make up our bodies - ether, air, fire, water and earth - are represented by the five fingers of the hand. Therefore by touching our hands, folding fingers and pressing on certain points, we initiate a combination of these elements, sealing the energy within to shape our physical, mental, emotional or spiritual self. Bandhas Bandha means 'bondage' or 'to join together.' It is a technique of gripping and controlling the organs in specific areas of the body. The Bandhas stimulate the chakras, mainly Muladhara (root chakra), Manipura (solar plexus) and Vishuddi (third eye). Bandhas act as energetic 'locks' that direct prana, or vital energy, in specific ways within the body, and then redirect that energy flow into sushumna nadi, the central channel within the subtle body. This energy channel flows vertically along the spinal column, from the base of the spine (root chakra) to the crown of the head. It is believed that this is a way to transform kundalini, creative energy, into spiritual ecstasy. Pranayama Prana is the life force energy that exists everywhere and flows through each of us through the breath. In hatha yoga, great emphasis is placed on correct breathing and breath control, since many ancient yogis believe that harnessing and controlling prana is the key to enlightenment. Pranayama is derived from the Sanskrit words prana meaning 'vital force' or 'breath' and ayama meaning 'restraint'. In practise, it involves prolongation, extension, stretching or controlling of the breath. The basic movements of pranayama are controlled inhalation, retention of breath and exhalation. Meditation Meditation aims to quieten the mind, allowing the meditator to find peace and tranquility within while shutting down the distractions of the external world. Yogis practised meditation in order to realise the microcosm, or the Self, which is a particle of the macrocosm, the Divine, in the same way as observing and knowing a molecule can give a clear indication of the qualities of the matter of which it is part. However the benefits of meditation are tremendous and have been recognised even by science, so much so that it has been embraced even by conventional medicine and it is frequently recommended for many ailments, especially those of a psychosomatic nature. Whether a person is ill or healthy, meditation works wonders for everyone. Furthermore it is free and has no side-effects – but it must be practised daily, a discipline that can be difficult to learn in this quick-fix world!