Including a series of postures, hatha yoga techniques are an excellent way to center the mind and strengthen the body. These postures become the gateway for life or "prana" to flow through and flush away old energies and toxins. Breathing techniques create another bridge for this energy so that the mind is able to enter a more meditative state.
Postures
In yoga, the asanas are another word for "postures" in a yoga practice. The postures of hatha yoga may be classified primarily into four different positions: standing, prone supine and sitting.
Standing postures may involve balancing such as the extended hand to toe position. In prone position, the stomach is facing the ground with the back legs extended. Two examples are cobra pose and bow pose. These postures are used to stretch tone and balance the front side of the body. In the supine position, the body is facing upward lying on the back. Examples of supine position poses include bow posture and fish posture. Sitting postures may involve twisting such as in the chair twist posture or full lotus.
Breathing Techniques
In hatha yoga, proper breathing techniques, known as pranayama, are as important as the postures themselves. Ujjayi pranayama is a breathing technique that is used to bring calmness and centeredness to the hatha yoga practice. Ujjayi or "victorious breath" may be done by taking a deep breath followed by exhaling through the nose while constricting the throat muscles. At this point, the breath becomes verbally heard as a "haaaa"as the air rushes past the vocal cords.
Meditation
Known in yoga as dyhana, meditation is another primary technique of hatha yoga. Meditation may complement a yoga practice but it is not a requirement. During a yoga practice, the initial goal is to empty the mind of all thoughts and just exist in the stillness. It is in this stillness that meditation becomes possible. A word, thought or image may be meditated upon in the mind. Where the eyes are looking are part of a meditative practice. You may choose to focus your eyes to a point on the wall or on an image. In hatha yoga, where the eyes are looking in the posture is known as the "drishti." Technically, each posture has its own drishti, which is used to achieve mental focus.
Cleansing Practices
Another aspect of hatha yoga techniques are the cleansing practices done before or after yoga, known as kriyas. For instance the nasal passages may be cleaned out by using a neti pot. This is important because most of the breathing in hatha yoga is done through the nose with the mouth closed.
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