Yoga is a system of self-improvement for the mind, body and soul. Its roots are India, and today it is practiced around the world in various forms. In the United States, most people are familiar with hatha yoga, which focuses on postures and physical exercise. In traditional hatha yoga, a teacher instructs the student. The varied styles of hatha yoga share a common sequence.
Centering
Traditional hatha classes begin with a short centering exercise to bring your mental focus to the present moment. Typically you sit cross-legged with your eyes closed. The teacher guides you in meditation or breath awareness. The practice may begin with chanting or mantras.
Breath Awareness
Breath awareness or pranayama is a critical part of hatha yoga. All movement in a hatha yoga class is performed in coordination with the breath. A teacher may instruct you to inhale while lifting up your arms and to exhale while performing a forward fold. Breath awareness focuses the mind on the moment, whether it is a time of movement or a time of relaxation.
Movement
Yoga poses, called asanas, typically make up the largest portion of a yoga class. A hatha yoga teacher begins with warm-up asana, then gradually builds into sequences that may include standing poses, arm balances, backbends, inversions and seated poses. The sequence of poses will vary from style to style.
One of the most common hatha yoga sequences is the Sun Salutation, which begins with Mountain Pose and flows through Downward-facing Dog pose, Plank, Cobra and back to Mountain Pose. Sun Salutations are often performed multiple times to prepare the muscles for more difficult poses.
Relaxation
Hatha yoga classes end with a relaxation performed in savasana or Corpse Pose, as you lie on your back on a yoga mat, arms comfortably at your sides. Teachers may use savasana to guide you through a full-body relaxation or simply cue you to rest with closed eyes. Following savasana, you may simply exit the exercise room, or the teacher may close with a yoga blessing, meditation session or chanting.
References
- Yoga Journal: New Light on Yoga
- Yoga as Medicine; Timothy McCall; 2007
- Yoga Journal: Sequences for Beginners
- Michelle Carlino; certified yoga teacher; New Jersey
- "Yoga: The Spirit and Practice of Moving into Stillness"; Erich Schiffmann; 1996
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