BENEFITS OF HATHA YOGA

By Katie Flinn, Owner of Coil Yoga

“ We must learn to be still in the midst of activity and to be vibrantly alive in repose.”
–Indira Gandhi

Hatha means “sun” (HA) and “moon” (THA). It refers to the balancing energy of all opposites in the universe such as, male, female, yin, yang, etc. Hatha Yoga guides the body, mind and spirit into a balanced state by developing equal strength, flexibility and balance on both sides of the body. As human beings, we are not symmetrical; in fact we are asymmetrical, or “anatomically unbalanced.” A consistent Yoga practice will help us improve the symmetry and balance we need to function better on a physical, emotional and physiological level.

Yoga stands apart from all other forms of physical activity or “exercise” because it requires us to bring our minds and bodies into union, often more than on just a physical level. The word Yoga actually means, “to yoke or join in union.” So, by breathing, moving and concentrating our energy and attention in the moment, we are present and conscious of our minds and bodies. By becoming more aware of our breath, we are able to focus better in each pose or “asana.” Think of how many times you may be running, biking, walking or doing some form of exercise where you tend to loose your train of thought and your body goes through the motions. Do you feel, or find that you get more or less out of that experience by not being conscious of what you’re actually doing? Breath work requires a tremendous amount of concentration, which, benefits more than our ability to focus. Breath work also enhances the functioning capacity of our lungs, improves circulation and muscular endurance. More on breathing later…

The actual practice of asana (poses) is only one facet of Yoga. Breathing, meditation, and other forms of self-discipline lead us down the path to Yoga once they are all incorporated into a balanced Yoga practice. The postures are practiced to benefit our body’s physical and physiological needs. Strengthening muscles, softening tendons, improving range of motion in our joints and improving or internal systems such as, circulation, digestion, stress reduction, blood pressure and so on. Yoga can be an extremely empowering experience for the student once they start to see, and feel these changes in themselves. Changes become more obvious with time and the benefits usually exceed the students’ initial expectations.

YOGIC BREATHING

Our breath is our life force, or as yogis say, “Prana.” The breath is our sustaining life force, nurturing and fueling our minds, bodies and spirits…Breath work is THE KEY to your Yoga practice, especially when you practice Vinyasa flow. In a practice of Vinyasa Flow, the body and the breath learn to work together by coordinating smooth flowing asanas, transitioning from one to the other by linking the breath. The term Vinyasa means, linking mechanism or connection. An example of a Vinyasa system is the Sun Salutations.

The body relies on the breath to move with grace and openness in place of rigidity and tension. Deep breathing relaxes our bodies and minds so we can work calmly and effectively in each asana. A muscle cannot be stretched effectively if it remains in a state of tension. Blood flow and oxygen are inhibited when that muscle or tendon is tense. To relax the area, deep breathing must be done to open the area so rich new blood can enter and cleanse the muscle from toxins and excess carbon dioxide. Becoming conscious of how we breathe allows students to stay focused, and in tune with their bodies limits and potential.

Yogic breathing benefits students in many ways but most importantly it helps with pain management and stress. Among other benefits, you will find improved posture, relaxed muscles, lower heart rate, stronger abdominal muscles, and a calm approach to life and other stressful situations. By curbing the flow of adrenaline and other hormones, Yogic breathing reduces physical and emotional stress, leaving us feeling refreshed and clear minded after our yoga practice.

BREATHING TECHNIQUES

Ujjayi Breathing- Is a form of Yogic breathing that involves narrowing the aperture in your throat by gently tightening the epiglottis. By simply whispering the syllable “ha” with your mouth open, you’ll feel the vibration against the back of your throat. Now, close your mouth and continue practicing this hollowing sound. Try to keep your mouth closed as you continue to breath in and out of your nostrils. You should feel the suction coming from the back of your throat. Don’t try to force or sniff the air in or out. It should be a clean even sound that will eventually develop into a deep rhythmic breathing pattern you can use throughout your yoga practice.

There are a few important benefits to this type of breathing. First, controlling the amount of air flowing into the body lengthens and deepens the breath considerably. Secondly, Ujjayi breathing strengthens the lungs and diaphragm thus creating more energy to channel to different parts of your body as you work in each asana. Finally the sound you hear and feel in your throat naturally draws your attention to your breath and improves your concentration and makes it easier for your mind to stay conscious in each asana.