Yoga Breathing (Pranayama)
Proper yoga breathing is the most important aspect of a Hatha Yoga practice. Mindful yoga breathing helps the yoga practitioner to increase oxygen intake, decrease carbon dioxide levels, and experience the relaxation response. In this state, the yoga student experiences increased focus, flexibility and peace of mind.
The most basic form of yogic breathing is the full yogic breath. To perform the full yogic breath inhale through the nose – fill the belly, then continue to inhale into the ribs and chest. Then exhale through the nose emptying the belly, ribs and chest. As you inhale the belly expands like a balloon, and as you exhale the navel moves in toward the spine.
For the ancient yogis and practitioners of Raja Yoga, the purpose of Hatha Yoga is to prepare the body for prolonged sitting and meditation so that the yoga practitioner can reach enlightenment, super consciousness or a trance like state. However, most many Westerners who participate in Hatha Yoga are not interested in Raja Yoga. For these people, the goal of Hatha Yoga is simply to increase strength, flexibility, balance and coordinating, while decreasing stress.
Types of Yoga Breathing Exercises
Dirga Pranayama (Full Yogic Breath)
Breath Retention (Kumbhaka Pranayama)
Nadi Shodhana Pranayama (Channel Cleaning Breath)
Ujjayi Pranayama (Conqueror Breath)
Mrigi Mudra (Deer Seal)
Simhasana (Lion Pose)
Surya Bhedana Pranayama (Single Nostril Breath)
Kapalabhati Pranayama (Skull Brightener Breath)
Svara Yoga Pranayama (Yoga of Sound Breath)
Anuloma Viloma (Alternate Nostril Breathing)
Sama Vritti (Equal Breathing)
Shitali Pranayam (Cooling Breath)
Hatha Yoga Sequences
A well formatted Hatha Yoga sequence includes proper breathing, along with a carefully planned series of movements. Yoga movements should be in balance and sequence, incorporating yoga poses as follows.
Yoga Sequence for Over All Hatha Yoga Class
Centering (relaxation, breathing), then warm up (gentle yoga exercises), then sun salutations, then static yoga postures, then balance poses, and finally relaxation or sivansana. A classic yoga class is generally 90 minutes to 2 hours. However one can create yoga sequences as short as 20 minutes, 30 minutes, 45 minutes or one hour.
Proper Sequence for Spinal Work
Forward bending postures, then backward bending postures, then left leaning postures, then right leaning postures, then left twisting postures, then right twisting postures. Generally one inhales when opening, extending or bending backward, and one exhales when closing, contracting or bending forward.
The Importance of Breath and Intention
Proper Breathing Proper breathing and one’s intention or state of mind while performing a Hatha Yoga routine is what elevates yoga to something more than just another form of physical exercise. Yoga should be approached with a gentle, non-competitive attitude. A graceful yogi is less concerned about physical perfection, and more focused on self awareness, self acceptance and gentle progress. The successful yoga student works with the body, not against it. This means being patient, honoring the body’s wisdom not the ego’s pride.
Many people mistakenly believe that performing a Hatha Yoga sequence requires a great deal of strength, flexibility and balance. The truth is that a competent Hatha Yoga teacher can design a yoga routine that suits the physical and emotional needs and limitations of any yoga student. So whether you are younger or older, male or female, more flexible or less flexible, high energy or low key, there is a Hatha Yoga routine that suits you.
Sample Hatha Yoga Routines and Sequences
Restorative Hatha Yoga Routines
Gentle Hatha Yoga Routines
Beginner Hatha Yoga Routines
Vinyasa Yoga Routines
Yoga Stretching Routine
Morning Yoga Routine
Evening Yoga Routine
Bikram Yoga Routine
Yin Yoga Routine
Power Yoga Routine
Yoga Sun Salutation Routine
Prenatal Yoga Routine
Chair Yoga Routine
Partner Yoga Routine
Anusara Yoga Routine
Hip Opening Yoga Routine
Balance Yoga Routine
Intermediate Yoga Routine
Iyengar Yoga Routines
Ashtanga Yoga Routines
Strength Hatha Yoga Routines
Advanced Hatha Yoga Routines
Hatha Yoga Postures
There are roughly two hundred Hatha Yoga postures with hundreds of variations. Each of these yoga poses work to increase strength, flexibility, balance, agility, and spinal health. In additional to working on the skeletal muscles, yoga poses are designed to increase circulation of the internal organs, glands and tissues.
Many people make the mistake of becoming overly concerned about perfecting their yoga postures. They get so obsessed with perfect yoga poses and flexibility that they lose sight of the entire purpose for Hatha Yoga, which is to prepare the body for meditation or relaxation. Even in the physical practice of Hatha Yoga it is more important to perfect one’s state of mind than it is to perfect one’s physical movements. Hatha yoga should be approached with a non-competitive attitude. If you begin judging yourself or other students it’s time to take a step back and look closely at the heart that you bring to the mat. If you are in a yoga class where the teacher is too judgemental or performance oriented, find a new yoga teacher. A properly trained Hatha Yoga teacher is there to guide and encourage you, not to push and pressure you.
Hatha Yoga Postures Include
- Sitting Yoga Poses
- Standing Yoga Poses
- Forward Bending Yoga Poses
- Back Bending Yoga Poses
- Twisting Yoga Poses
- Supine Yoga Poses
- Restorative Yoga Poses
- Balance Yoga Poses
- Gentle Yoga Poses
- Advanced Yoga Poses
- Yoga for Abdominals
- Yoga for Back
- Yoga for Legs and Glutes
What is Integral Yoga?
Integral Yoga has its origins in the 1900s with Sri Aurobindo. Later Swami Satchidananda trademarked the name and brought it to the United States. Swame Satchidananda describes Integral Yoga as a flexible combination of specific methods to develop every aspect of the individual: physical, intellectual, and spiritual. It is a scientific system which integrates the various branches of Yoga in order to bring about a complete and harmonious development of the individual. Sri Aurobindo is the father of the non-trademarked integral yoga and the author of well known book, ‘The Synthesis of Yoga’.
What is Sivananda Yoga?
Sivananda Yoga is a classical and holistic approach to Hatha Yoga that stretches and tones the whole body, while emphasizing frequent relaxation and full yogic breathing. It has not been modified by Western teaching, like so many types of yoga popular today. Sivananda Yoga is a complete healing system designed to help the body maintain a natural healthy state. It is best suited for people looking for a holistic yoga practice that include movement, meditation, breathing and spiritual focus.
A typical Sivananda Hatha Yoga class starts with Sivansana (relaxation), progresses to breathing exercises of Kapalabhati and Anuloma Viloma (alternate nostril breathing), then warms the body with Surya Namaskara (sun salutations). Then moves into 12 basic asanas (yoga exercises) from the Himalayan mountains. And finally, ends with and extended Sivansana. Classes are generally 90 minutes to one hour.
What is Kriapalu Yoga?
Kripalu Yoga is a gentle, compassionate yoga that emphasizes asana in conjunction with intense meditation and breathwork. This yoga practice encourages inward focus and spiritual attunement to achieve physical healing and spiritual transformation.
In a Kriplau class, each student learns to find their own level of practice on a given day by looking inward. The classes usually begin with breathing exercises and gentle stretches followed by a series of individual poses and final relaxation.
Kripalu will appeal to those who want to work on themselves, both physically and spiritually. The gentle and individualized approach makes it a good choice for seniors, yoga beginners, and those who are physically limited or overweight.
I personally find Kripalu yoga to be extremely healing and rewarding. It is among my favorite types of yoga. And for the record, I’m thin, athletic and high energy, which is exactly why I like Kripalu, it helps me relax and destress, but still offers great physical movements or exercises.
What is Yin Yoga?
A slow moving, gentle yoga, Yin Yoga is the balancing practice for your yang style of yoga. It is yoga for the joints, not the muscles. Yin Yoga directs the stimulation normally created in the asana portion of the practice to the connective tissues, such as the ligaments, bones, and even the joints of the hips, pelvis and lower spine. These areas of the body are not normally exercised in a more active style of asana practice.
Yin yoga postures are held for up to twenty minutes. Yin yoga is not restorative yoga. While both practice use props and hold poses for extended durations, Yin Yoga focuses on stimulating and working the connective tissues, while restorative yoga focuses on supporting the body for relaxation and stress relief.
That said, I personally find Yin yoga to be relaxing and I find restorative yoga to help open my body. They are both a great yin to my more yang yoga practice.
What is Anusara Yoga?
Anusara means flowing with grace. Anusara yoga is based on the belief that all beings are intrinsically good. In an Anusara yoga class students move through a series of vinyasa style yoga postures, while focusing on heartfelt intentions that are meant to improve a student’s daily life. A great deal of focus is placed on heart opening through back-bending, physica alignment and spiritual pep talks from the Anusara teacher.
Anusura is well suited to those who seek a moderately athletic, highly precise, highly verbal yoga. Some people enjoy the ‘fun’ light hearted atmosphere of an Anusara yoga class. Personally, I think that most Anusara yoga teachers talk too much and sound too new-agey.
What is Vinyasa or Power Yoga?
Similar to Ashtanga yoga, Vinyasa yoga and Power Yoga are very athletic forms of yoga to improve strength, flexibility, and stamina. This type of yoga is popular in the United States, as it is very physically focused. Another feature of Vinyasa yoag is the synchronization of breath to movement.
Personally I enjoy Vinyasa yoga, as it allows for an intense and powerful practice. Unlike Ashtanga yoga it does not require any specific yoga poses, so it allows for more creativity and free flowing.
What is Iyengar Yoga?
This type of yoga focuses on precise alignment of the poses. Participants use “props” like blankets, straps, mats, blocks, and chairs to help achieve proper alignment. Unlike Ashtanga yoga, Iyengar yoga does not encourage a flow from one yoga posture to another. Instead, students work on each pose for several minutes, while trying to perfect alignment. Between poses students rest in child pose or a similarly relaxing yoga posture.
Iyengar yoga has systematized over 200 classical yoga Asanas and 14 different types of Pranayamas (with variations of many of them). These yoga poses have been structured and categorized to allow yoga beginners to safely progress from basic postures to more advanced postures as they gain flexibility, strength and focus.
Iyengar yoga is good for beginners, as it stresses safe body alignment and moves at a slower pace than other popular forms of yoga. Iyengar yoga lends itself well to a restorative yoga practice. Personally I appreciate Iyengar’s focus on props and alignment.