Hatha Yoga

The main objective of Hatha Yoga is to promote balance between physical (pingala nadi) and mental-emotional energy (ida nadi).

One of the leading authorities in Hatha Yoga, Swami Swatmarama, wrote the "Hatha Yoga Pradipika" (Light on Yoga) in Sanskrit. "Asana is spoken of as the first part of Hatha Yoga. It should be practised for gaining steadiness of the body and mind, freedom from disease and lightness of the body." (Hatha Yoga Pradipika 1:17). Out of several thousands of asanas that originally existed, only around one hundred of the most prevalent are taught today. Out of those, some are dynamic and others static.

Dynamic Asanas

Dynamic Asanas involve active movement of the body. They affect the myoskeletal system and are aimed at developing flexibility. They stretch and tone the muscles, increase the flexibility of the joints and release energy blockages. They improve the function of the digestive and excretory systems, strengthen the lungs, remove stagnant blood from various parts of the body, and improve circulation. Dynamic asanas are particularly useful for beginners.

Static Asanas

Static asanas involve holding a pose for several minutes, and encourage deep, rhythmic breathing. These asanas affect the physical, pranic (vital energy) and mental aspects of being. They gently massage the internal organs and glands, which in turn regulates the release of hormones, and invigorates and relaxes the nervous system. They bring inner peace and prepare the practitioner for more advanced yoga practices, such as meditation. Static asanas are more suitable for intermediate and advanced practitioners.

Asanas are also categorised into three groups: for beginners. Intermediate and advanced level practitioners.

Hatha Yoga classes at the Yoga Studio Maroussi include:

• Asana (Dynamic and static body postures): They make the body strong and flexible, reduce tiredness, increase fitness and prevent ageing.
• Pranayama – breathing practices: They teach us how to breathe in order to increase vital energy (prana).
• Relaxation: It frees us from the stresses of everyday life and promotes inner peace.

Specifically:

Hatha 1 (Beginners’ level)

Includes:

• Asanas for beginners: These are suitable for anyone who has never practiced yoga before, and those with a low level of fitness and flexibility. They are particularly useful for improving physical health.
• Breathing practices: Abdominal (or diaphragmatic) breathing, complete yoga breathing, and Pranayama preparatory techniques. They strengthen the lungs and encourage slow, deep and rhythmic breathing.
• Brief relaxation: This releases muscular tension and promotes peace of mind.

Hatha 2 (Intermediate level)

Includes:

• Asanas for intermediate level practitioners: These are suitable for those who are well practiced in the asanas for beginners (Hatha 1). They are moderately difficult, and require greater stability, concentration, and coordination of breath and movement. They build flexibility and resilience.
• Pranayama: Special breathing techniques that use breathing for redistributing and increasing vital energy (prana). The three types of Pranayama taught in this class are: energising, balancing and calming. These are combined with Mudras and Bandhas, positions and energy locks, respectively, which bring about noticeable changes in mood and perception, and enhance awareness and concentration.
• Relaxation: Releases mental and emotional tension and brings about serenity and stability.

Hatha for Everyone (Levels 1&2)

Classes are adapted according to the needs of the participants.

Includes:

• Asanas: for beginners, and the initial stages of intermediate-level asanas. These are suitable for:
  • Anyone who has practiced Hatha Yoga in the past, but has stopped for some time, or doesn’t practice regularly.
  • Hatha 1 level practitioners who are in good physical condition and adequately flexible.
  • Anyone who has taken Hatha 1 and needs a bit more time before moving up to Hatha 2.
• Breathing practices: As in level 1, plus introduction to Pranayama.
• Relaxation: For the release of muscular and mental tension

Hatha 3 (Advanced level)

Includes:

• Asanas for intermediate and advanced level practitioners: These are suitable for practitioners who have developed adequate control over their muscular and nervous systems, have practiced Hatha Yoga systematically, and have mastered the intermediate level asanas (Hatha 2). The focus here is on challenging, static asanas. They impact on the pranic (vital energy) mental and spiritual aspects of being.
• Pranayama: advanced stages, with the emphasis on holding the breath, and combined with Mudras and Bandhas. They strengthen and enhance our energy fields.
• Relaxation: Advanced yogic relaxation, to remove deep-seated emotional tension.