Hatha yoga is a discipline of the body and mind that is based on physical postures, breathing practices and meditation. Anti-backache, anti-depression, good for building muscles and relaxing the body, hatha yoga has many benefits for the body and mind.
The most practiced yoga in France, hatha yoga is a set of techniques based on postures (asanas), breathing (pranayama) and meditation (dhyana). The term "yoga" is rooted in the Sanskrit word yuj : The union. Traditional Yoga, hatha yoga means the union (yuj, yoga) of the energies of the body (Ha) and the mind (Tha). Concretely, hatha yoga aims at the development and harmony of body and mind.
Gentle practice, hatha yoga is the practice of yoga The most common In Occident. While it is sometimes considered a sport through the postures to be performed, its body techniques are complemented by breathing techniques, meditation and relaxation that help balance the body and the mind.
Hatha yoga, a thousand-year-old practice
Born in India more than 4000 years ago, Yoga therefore comes from Sanskrit yuj which means “to unite, reunite, join”. It's a method of development and evolution of being in its entirety. It is then codified by Patanjali in his treatise entitled Yoga Sütra (-200 to -500 BC), whose work still strongly influences the practice of yoga today. It was not until the 10th century that Hatha Yoga was popularized in India via the treatise of Hatha-yoga Pradîpikâ *, or "little lamp of Hatha-yoga" (understand lamp = lighting, editor's note).
According to the Hindu tradition, the one who practices it achieves by a practical and violent method (in the idea of effort, by force) the spiritual liberation sought by all Indian currents. Today, hatha yoga is practiced in France, as everywhere in the world.
* more details in our selection of books.
The 3 major benefits: on health, body and psyche
1. We tone and soften our body
Through the practice of asanas, yoga strengthens the core muscles, especially those of the abdominal strap and those that support the spine. It thus improves posture and relieves back pain. It restores mobility to the spine and joints. There are many postures that work on the balance and precision of our movements.
Thanks to the stretching postures, it relaxes muscles, ligaments and tendons, thus reducing the risk of injury and low back pain. Some postures create space in the chest and rib cage to allow us to breathe easier. By also working on energies, we gain vitality.
2. We become more zen
The keystone of yoga, breathing helps to gently mobilize the body and calm the mind. In each emotional state (relaxation, sleep, stress, panic), his breathing: long, short, jerky, regular, deep, shallow. Each posture (asana) is therefore accompanied by breathing techniques: abdominal breathing, full breathing, breath retention, etc. which help to breathe better, promote concentration and relieve tension. Through the work of opening the rib cage, breathing exercises free the diaphragm. Breathing is improved, energies circulate better, stress is reduced.
3. We manage our emotions better
The work of postures combined with that of the breath frees the solar plexus, a nerve center located at the back of the stomach. The latter connects certain organs with each other and is directly linked to emotions (fear, self-esteem, fatigue, capacity for action). When the latter is blocked, emotions can be turned upside down. Breathing, concentration, meditation and relaxation contribute to better management of emotions.
How does a hatha yoga session work?
A hard session 60 to 90 minutes.
> It begins with a phase of centering and breathing: you concentrate, you cut off your day and focus your attention on yourself.
> Then comes the physical labor. Different postures are maintained for several minutes according to the teacher's placement and breathing instructions. Throughout the asana, we pay special attention to the alignment of our body, our breathing, our inner state.
> The session ends with about ten minutes of relaxation, which is performed lying on the mat.
All courses are accessible to beginners.
Hatha, vinyasa, ashtanga, how to navigate?
There are a multitude of yoga practices from the oldest to the most modern, including hybrid concepts. The best is to test a course to find out if we like it.
- Hatha yoga is traditional yoga.
- Ashtanga yoga is the traditional form of dynamic yoga developed by Pattabhi Jois which is based on the sequence of six sets of postures, synchronized with the breath.
- Vinyasa yoga consists of a series of postures (called "flow") and punctuated by precise breathing.
- Yin yoga is a slow yoga incorporating the principles of traditional Chinese medicine, with asanas held for several minutes to release tension.
To learn more, read our feature on yin yoga. - Iyengar yoga is a very precise and sharp yoga, which is based on postures (asanas) and breathing exercises (pranayama).
To learn more, read our dossier on Iyengar yoga and our dossier on pranayama. - Le Kundalini yoga is based on a practice which acts on the circulation of vital energy, called Kundalini thanks to a series of exercises (called "kriyas") using the breath, the rhythm, dynamic or static postures, the sound (in the form of mantras ), relaxation and meditation. To learn more, read our feature kundalini yoga.
See as well :
These new forms of yoga are increasingly trendy
Should we adopt the spirituality of yoga?
Although its origins are inspired by Indian sacred texts, traditional yoga is not associated with any religion or dogma. André Van Lysebeth explains that hatha yoga "Can be successfully practiced by anyone, atheist or believer, because it is not a religion, and its practice does not presuppose adherence to any particular philosophy, any church or belief whatsoever".
The practice of yoga can however be approached with a more spiritual approach, a philosophy of life. Over the course of practice, the yogi gets to know himself better, opens himself up to others and realizes his place in the universe.
I have never done yoga, are there suitable classes?
Anyone Can Do Yoga! One can very well be a beginner to practice yoga. This gentle and slow method adapts to individual abilities and offers significant room for improvement. Without impact, the postures preserve the joints as long as you stay tuned to your body. One of the precepts of hatha yoga is the absence of exertion. Yoga practice should always be comfortable. One should never force a muscle contraction or stretch to achieve a posture. Patience being our best ally to go beyond what the yogi is capable of achieving.
The slowness of the practice of Hatha not only makes it accessible to everyone, regardless of their level, but also to better internalize the work. This prevents the mind from escaping to other concerns or getting lost on our to-do list.
While there are few medical contraindications to the practice of Hatha Yoga, it is not recommended for people with cardiovascular, high blood pressure, osteoporosis, disease, neurological problems, without medical monitoring. Before starting the practice, it is better to have a medical opinion and warn the teacher of any pathologies.
"You can be a real yogi without being extraordinarily flexible", explains André Van Lysebeth, the first Western master of hatha yoga, in his Yoga encyclopedia (ed. Flammarion, see below). It is the practice of yoga postures that promote flexibility of the body … and of the mind! No need to know how to do the splits, all postures can be adapted to individual abilities. Especially since hatha yoga is not only based on asanas, but also on breathing and concentration.
Hatha yoga can be practiced alone at home, but it is best to go to a classroom or studio class with an experienced teacher.
Just go to the directory of teachers of the French Federation of Hatha Yoga (FFHY). You won't have a hard time finding yoga classes in Paris because the capital has the largest yogi community in France.
A group lesson generally costs 10 to 30 €. It takes 30 to 80 € for a private lesson, depending on the region. There are also donation courses.
Your special hatha yoga library
Here is a selection of books:
Yoga is often seen through acrobatic postures, feet in the elbow or resting on the head. In this short practical guide, the author suggests that we go back step by step to the fundamentals of hatha yoga and accompany us session after session. It offers a gentle and joyful practice, and opens the way to inner peace.
André Van Lysebeth, the author, is known to have appeared as "the first Western master of hatha yoga" and he helped to establish hatha as a true art of living. This book is a bible, like a mini encyclopedia which covers not only the uses of yoga, but also the well-detailed hatha postures, suitable for both beginners and experienced yoga.
Hatha-yoga Pradîpikâ or "enlightenment of Hatha-yoga" is a very extensive treatise, entirely devoted to hatha. At its origin: Svatmarama Yogi, yogin of the 10th century, reputed to have deployed the hatha in India. This book is a reference, because it addresses this form of yoga both from a spiritual and physical point of view. The preface seems to bring a real plus to understand this book and its theme.