When we practice yoga postures, we might be doing them for different reasons. We may be trying to reduce the pain in our backs, improve our balance, burn a few calories or experience a deeper spirit within. These are drastically different goals, and we can't use the same techniques to achieve them all. Hundreds of "yoga" postures and practices exist these days, and they don't all attain the same things. As you practice, think carefully about what you are trying to accomplish, and use those postures that will help. Here are the 5 different types of yoga postures:
1. Seated, meditation postures. These are the oldest, most traditional yoga postures. When the Yoga Sutras (or any text that is more than 1,000 years old) refer to asanas, this is what they mean: a seated, upright, stable and relaxed position. These positions are not used for their own benefit or to create health, but to facilitate the more internal practices of breath control and meditation. These are the quintessential "yoga postures," Lotus and Siddhasana.
2. Positions to prepare the body for seated meditation or help the body recover from it. As anyone who has tried to sit still for a long period of time knows, it is difficult for the body. A certain amount of flexibility is required in the hips and knees, and some strength and control is required in the spine. How does one build these? Several positions, usually seated, were propagated in early hathayoga to help the body prepare for sitting or recover from the imbalances that arise during sitting. These postures include Cowface, Butterfly, Cobra, Bow and Locust. These are some of the first non-Lotus postures.
3. Anti-gravity postures. Influenced by tantra, hathayoga had many practices that were designed to prevent the precious bindu from dripping out of the head and into the abdominal fire. This was thought to improve vitality, spiritual potency and life. This is where we get the practices that turn the body upside down or "draw upward" the energy, winds or fluids of the body. Headstand, Shoulderstand, Mula Bandha, Uddiyana Bandha, and the upward-focused intention of many postures are intended for this purpose.
4. For physical health. These postures and exercises are much more recent, often coming from calisthenics, gymnastics and wrestling. They build strength, flexibility and health in the body. There are lots of different positions that affect varied parts of the body, so they are vast and diverse. Kuvalayananda called these "cultural" postures. These have become central to the practice of modern yoga.
5. For demonstration and impressive accomplishment. From ancient times, yogis have been associated with the ability to do remarkable feats. In the last couple hundred years, that has increasingly meant physical demonstrations of balance, endurance, strength and flexibility. Influenced by the developments of gymnastics, acrobatics and contortion, these practices include Splits, Handstand and most arm balances. This tendency toward outwardly impressive beauty has been compounded with the rise of photography, the internet and visual communication media like Instagram. Who doesn't love to see a beautiful, impressive picture of a body?
One type of posture is not better than the others. There is no hierarchy here, though as yogis some danger lies in focusing on the body and in cultivating techniques for display. Worth noting is that postures can have drastically different purposes, goals and intentions. When we practice them, we should know what we are practicing so we can move in the right direction.
Sometimes yogis talk about "stuck energy" or "moving the energy" of the body. According to some yogic texts, especially in hathayoga, there are subtle channels in the body along which energy moves. It is difficult to determine whether these channels are intended to be purely mental visualizations, descriptions of what we call the nervous system today, or a separate entity altogether. The details of this vast topic are best saved for another time, but here are 5 postures and exercises that are great and moving and affecting the energy:
1. TWISTING TRIANGLE
Pictured above, this posture goes right to the areas where most of us feel "stuck," the chest, the hips and the breath. By bending forward and then twisting the body, the posture feels like it makes everything tight. The trick is to release tension with short, calm breaths and a relaxed face. This posture also challenges the balance, which focuses the mind and enables a deeper experience.
The Dattatreyayogashastra, Dattatreya's Discourse on Yoga, is the first known text to explain a system of hathayoga. There are other descriptions of many of its practices in previous texts, but this is the first time when they are given the title hathayoga. Hathayoga is described alongside three other forms of yoga: mantrayoga, layayoga and rajayoga.
Dattātreya said: “Yoga has many forms, o brahmin. I shall explain all that to you: the Yoga of Mantras (mantrayoga), the Yoga of Dissolution (layayoga) and the Yoga of Force (hathayoga). The fourth is the Royal Yoga (rājayoga); it is the best of yogas." - verses 8-11
The sections on the other three forms are brief, but Dattatreya writes in depth about the practices of hathayoga, the yoga of force. Not only that, but the text describes two separate forms of hathayoga: "the yoga of eight auxiliaries known by Yājñavalkya and others" (29), and "the doctrine of adepts such as Kapila" (131).
THE YOGA OF EIGHT AUXILIARIES
Yajnavalkya's yoga of eight auxiliaries is closely related to the well-known eight part system of Patanjali. It begins with Rules (yama) and Restraints (niyama) and proceeds to Posture (asana), Breath-control (pranayama), Fixation (dharana), Meditation (dhyana) and Absorption (samadhi). It is interesting the Dattatreya references Yajnavalkya but not Patanjali.
Of the rules (yamas), "a moderate diet is the single most important, not any of the others. Of the restraints, non-violence is the single most important, not any of the others" (33). Posture (asana) is afforded a healthy couple of paragraphs, mentioning the sacred "84 lakh postures" (34) but describing only one: the Lotus Posture.
Breath-control gets the most attention with more than 30 verses. The section describes alternate nostril breathing, advising 20 breath retentions in the morning, 20 at midday, 20 in the evening and 20 at midnight. The final three auxiliaries get relatively brief treatment before the text moves on to the second form of hathayoga.
THE WAY OF KAPILA
Separate from the above methods are the methods of Kapila, also called hathayoga. "Adepts such as Kapila, on the other hand, practised Force [hatha] in a different manner" (29). "The difference is a difference in practice, but the reward is one and the same" (131).
Kapila's methods entail several mudras and bandhas, which involve the combination of physical position---"He should stretch out his right foot and hold it firmly with both hands" (133)---with breath-control---"he should hold [his breath] for as long as he can before exhaling" (134). The purpose of these practices is to move the winds and sacred fluids around the body.
It is not stated explicitly if the two forms of hathayoga can be practiced together or whether they should be kept separate. Over the ensuing centuries hathayoga became consolidated, combining the practices of the eight auxiliaries with the mudra practices of Kapila. In modern decades, hathayoga has evolved into a non-specific term meaning "the physical practices of yoga".
We will leave you with a final thought from Dattatreya:
"[If] diligent, everyone, even the young or the old or the diseased, gradually obtains success in yoga through practice...the wise man endowed with faith who is constantly devoted to his practice obtains complete success. Success happens for he who performs the practices - how could it happen for one who does not?" (40-42).
- All quotations are from: James Mallinson, Dattatreya's Discourse on Yoga, 2013.
Last week we asked you, our readers, for questions that you'd like addressed. We received many great inquiries, and today we will address one:
"Can you talk about the importance of stillness in yoga practice?"
As we consider the importance or lack thereof of stillness, it is vital to consider the root question of any undertaking: what is the purpose? Before reading on, it is worth taking a moment to consider the purpose of your yoga practice. The form of your practice should serve its function, meaning that it should accomplish whatever it is that you are trying to achieve. This can be complicated when talking about yoga, because it has changed a lot over hundreds of years.
Stillness can be confusing and even controversial in today's Western yoga world. The majority of what is practiced as yoga today includes abundant movement, often referred to as "flow." Various bodily positions are fluidly linked together and transitioned between, with lots of Sun Salutes, a calisthenic exercise that incorporates regular breathing with stretching, a push-up-like movement and some spinal bending. The Sun Salute (Surya Namaskara) became popular in India in the 1920s.
A contrasting style focuses on positions held in stillness, anywhere from 10 seconds to several minutes. In the past decade or so, it has become fashionable to refer to any stillness-based method as hatha yoga, presumably to separate it from the movement-based vinyasa methods described above.
For the past hundred years or so, calisthenics, gymnastics, acrobatics and contortion have taken the name of yoga. This is why so much "yoga" in the West includes movement, strength, jumping, deep stretching, rhythmic breathing, getting the heart rate up, sweating, etc. Calisthenics and exercise have been known to improve physical and mental health, and it is no surprise that yoga practices have veered in this direction as our culture puts more and more value on fitness. But these tendencies--movement, health and fitness--are new to the yoga world.
The earliest extant texts on yoga, including the Upanishads, the Mahabharata and the Yoga Sutras, describe a practice of mental concentration, turning the senses, mind and intellect toward the inner self. This practice doesn't include moving the body in any particular position, other than holding it “steady like a pillar and motionless like a mountain. Then it can be said that they are practicing yoga.” (Mahabharata 12.294.15) According to these texts, stillness of the body is a prerequisite for yoga practice.
If the body is moving, the senses are stimulated, including the sense of touch and sight to enable coordination and balance. The senses draw the mind outward, preventing it from turning inward in anything that could be called yoga practice. According to the earliest texts, yoga is not a physical practice but a mental one. So focusing on what we are doing with the body can be misleading, lest we think that holding the body in stillness equals practicing yoga. But the body must be held "as motionless as a rock” (Mahabharata 12.294.14) for the true practices of yoga--the mental elements--to be done.
WHAT ARE YOU PRACTICING?
Over the past 100 years or so, increasingly physical activities have been labeled "yoga," bringing us to the present day, when yoga has the connotation of gentle exercise, stretching and perhaps some spiritual elements. The physical focus has become more central, and the mental/spiritual focus has diminished greatly.
If you want to improve your flexibility and reduce your stress, the low-impact exercises that are now known as yoga will be helpful. If you want to increase your cardiovascular endurance, you should do longer, more repetitive exercise like running or swimming. Even the most vigorous yoga practices only give a fraction of the cardiovascular benefit of running. If you want to lose weight, check what and when you are eating, your stress and sleep. If you want to understand the nature of your mind, being and who you are, the meditative practices of yoga are for you.
In the end, it doesn't much matter what you call the practices, it just matters what the practices accomplish. So whether you call it yoga or something else, try to choose the right practices for your goals.
The Yoga Yajnavalkya is an early text of hathayoga, circa 1300CE. It is one of the few early texts with more than one or two asanas (postures) described. It has 8. It is worth noting that 7 of the 8 postures are seated, none are standing. Only Mayurasana (Peacock Posture) is not seated. It is also worth noting that Padmasana (Lotus Posture) is instructed with the arms bound behind the back.
Excerpts from Yoga Yajnavalkya, translated by A.G. Mohan with Ganesh Mohan
Uddiyana and Nauli are traditional yogic practices. They date back more than 500 years to at least the Hatha Pradipika.
To do Uddiyana, one holds the breath out and then expands the ribcage as if inhaling. What results is a vacuum in the abdomen which sucks the belly, intestines and organs up. Uddiyana means 'flying up.' "This practice is called Uddiyana because the diaphragm is made to fly up from its original position and held very high in the thoracic cavity." (Yoga Mimamsa, Vol. 1, Oct. 1924)
In the early 1920s, Swami Kuvalayananda began a school and laboratory, using modern scientific equipment to test traditional yogic practices and publish the results. His newsletter is Yoga Mimamsa, which started in 1924 and continues today. The first edition was dedicated to the study of Uddiyana.
They performed two ground-breaking studies, one involving early X-Ray technology to view the intestines, and the other measuring the internal pressure of the abdominal cavity during Uddiyana. "This exercise has been studied under the X-Ray. Very interesting and valuable data have been collected. Two X-Ray experiments are published...and an article discussing the therapeutic value of this Yogic practice is included..." (ibid.)
The pictures above are from the 1960s, when Dr. Gouri Shankar Mukerji performed a similar experiment. These pictures are much clearer than the ones from 1924, which is why we post them here. The x-rays from 1924 are cloudy and difficult to discern. In the above pictures, one can clearly see that Uddiyana pulls the intestines and organs up into the thoracic cavity.
The second test measured pressure in the intestines and rectum during the practice. They found that internal pressure is reduced, creating a partial vacuum. "As soon as the muscles were moved for Nauli, the mercury fell through 40 mm. indicating a clear partial vacuum." (ibid.) The discovery of this vacuum was significant, since scientists of the time hypothesized that Nauli reversed the peristaltic movement of the intestines, which would be detrimental to health. The discovery of the partial vacuum refuted this idea. Kulvalayananda named his discovery the "Madhavadasa Vacuum," after his esteemed teacher.
The Gheranda Samhita, written in around 1700 C.E., is the most encyclopedic of the hathayoga texts. It was likely composed in the Bengal region of India, the same region that houses Kolkata and Ghosh's College. This text was available in Bengali, a regional language spoken by ordinary people, as opposed to the sacred Sanskrit, so it had an outsized impact on yoga's development in the last few hundred years.
The idea of "84 Asanas" is prominent in Ghosh's lineage, with Buddha Bose (1930s), Gouri Shankar Mukerji (1960s), Tony Sanchez (current) and Esak Garcia (current) either designing systems around the number or drawing symbolic attention to it.
The concept is prominent in the Gheranda Samhita. The second chapter, on Asanas, begins: "All together there are as many asanas as there are species of living beings. Shiva has taught 8,400,000. Of these, 84 are preeminent, of which 32 are useful in the world of mortals."
The text goes on to describe and instruct those 32 asanas, by far the most in any hathayoga text.
23 POSTURES IN COMMON
Of the 32 postures in the Gheranda Samhita, 23 of them are taught by Ghosh and his disciples. These include simple postures like Bhujangasana (Cobra Posture) and complex ones like Kukkutasana (Rooster Posture, pictured above). They include postures that were taught in the early days by Bose and Mukerji but have been lost to modernity, like Mandukasana (Frog Posture), and ones that are nearly ubiquitous in all yoga lineages and styles, like Dhanurasana (Bow Posture).
Many of the postures that are no longer practiced are variations of sitting, with the legs crossed in specific ways, the hands held with detail, or specific focus of the eyes. These postures have diminished in modern times as the practice of yoga grows more athletic and physical.
MUDRAS, PRATYAHARA & PRANAYAMA
The last few chapters of the Gheranda Samhita cover topics that have largely been lost to modern western iterations of yoga. Admittedly, they are often difficult and require significant effort and persistence. In Ghosh's lineage, the practice of pranayama has been whittled down to Kapalbhati, with Sitali offered to some advanced students. Mudras and Pratyahara are more advanced still.
It is impossible to read the Gheranda Samhita without seeing the resemblance to what has been passed down by Ghosh and his students.
Over the past several months, we've written 12 entries about hathayoga, a form of yoga with a specific history and set of methods. The term "hatha" has been appropriated by modern western yoga to mean "the physical practices of yoga, especially asana," but that was not its meaning for most of history. For serious and dedicated practitioners of yoga, it is worth understanding the history of this tradition.
Below are the 12 blog entries about hathayoga.
What Is Hatha Yoga?
The Meaning(s) of Hatha
The Birth of Shavasana
Preserving the Essence of Life
The Two Padmasanas
The Strange Story of the Hatha (Yoga) Pradipika
Yoga Is Destroyed By These 6 Causes
Yoga Succeeds By These 6 Causes
The 15 Postures of the Hatha Pradipika, Part 1
The 15 Postures of the Hatha Pradipika, Part 2
The 15 Postures of the Hatha Pradipika, Part 3
In the first text that describes Hatha Yoga, the Dattatreyayogashastra (DYS), there are two separate systems of "force" (hatha) that can be used. The first system is the ashtanga system, with 8 parts that coincide with Patanjali, Yajnavalkya and others.
The second system is "the doctrine of adepts such as Kapila." (DYS, 131) This second system is a set of 9 mudras, practices "that assist in the preservation and raising of bindu, the essence of life, either through mechanical means or through the raising of the breath through the central channel." (1)
Over the centuries, the original system of bindu-raising got overlaid with "the visualization of the serpent goddess Kundalinī rising as kundalinī energy through a system of chakras." (1) By the time of the Hatha Yoga Pradipika (HYP) a few hundred years later, the stated goal of the mudras was to raise kundalini. (HYP 3.5)
The mudras (seals) described in the Dattatreyayogashastra include mahamudra,
mahabandha, mahavedha, khecharimudra, jalandharabandha, uddiyanabandha,
mulabandha, viparitakaranam and vajroli.
Mahamudra: The "great seal" executed by placing "the heel of his left foot at the perineum. He should stretch out his right foot and hold it firmly with both hands. After placing his chin on his chest he should then fill [himself] up with air. Using breath-retention (kumbhaka) he should hold [his breath] for as long as he can before exhaling. After practising with the left foot he should practise with the right." (DYS, 132-134)
This mudra has evolved into the common posture Janushirasana, or Forehead to Knee Posture, which is essentially the same physical position done without the retention of breath.
Mahabandha: The "great lock" is performed the same as the "great seal" above, but by placing "the outstretched foot onto his thigh," (DYS 135) essentially creating a Lotus or Half-Lotus type position with the legs.
Mahavedha: The "great piercing" is done "while in the great lock" by tapping the buttocks on the ground. (DYS 136)
Khecharimudra: The "sky-roving seal" is achieved by turning the tongue back, putting it above the soft palette and holding it in the nasal cavity "in the hollow in the skull while looking between the eyebrows." (DYS 137)
Jalandharabandha: The "jalandhara lock" is done by constricting "the throat and firmly plac[ing] the chin on the chest. It prevents loss of the nectar of immortality (amrta)" from dripping from the skull into the fire of the abdomen. (DYS 138-141)
Uddiyanabandha: The "uddiyana lock...is easy and always taught because of its many good qualities...With special effort [the yogin] should pull his navel upwards and push it downwards." (DYS 141-142)
It is unclear from this instruction how the breath is to be held.
Mulabandha: To achieve the "root lock," the practitioner should "should press his anus with his heel and forcefully contract his perineum over and over again so that his breath goes upwards." (DYS 144)
Viparitakaranam: The "inverter," turning the body upside down, is said to destroy all diseases. "On the first day the head should be down and the feet up for a short while...He who regularly practises for three hours is expert at yoga." (DYS 148-150)
Vajroli: Vajroli "is a great secret," done by literally preserving the semen. "If the semen moves then [the yogin] should draw it upwards and preserve it." (DYS 155-156)
It is worth noting that these techniques have been mostly abandoned by modern western yoga. Mahamudra has been appropriated as the posture janushirasana. And the three locks---jalandhara, uddiyana, and mula---have been adapted and used for other purposes. Their modern instruction is quite different than in this text.
This system of Hatha Yoga is largely forgotten.
1. Mallinson, James. Hatha Yoga entry in Vol. 3 of the Brill Encyclopedia of Hinduism
While the standing postures in Bikram's yoga class---in all of yoga---are mostly less than 100 years old, the 2nd half of class that happens lying and sitting is mostly filled with traditional positions from old texts of hathayoga. 8 of the 13 postures in the 2nd half of Bikram's class are from traditional hathayoga texts.
We looked at the three best-known texts of hathayoga: the Hatha Yoga Pradipika (HYP) from about 1500, the Shiva Samhita (SS) from about 1500 and the Gheranda Samhita (GS) from about 1700.
In the standing section of Bikram's class there are two old postures: utkatasana (GS 2:27) and tadasasana, which was originally called vrikshasana (GS 2:36).
Below are the postures in the second half of Bikram's class, followed by the traditional texts in which they are instructed.
Pavanamuktasana (not in these texts)
Bhujangasana (GS 2:42)
Shalabhasana (GS 2:39)
Purna Shalabhasana (not in these texts)
Dhanurasana (HYP 1:25, GS 2:18)
Vajrasana (GS 2:12)
Ardha Kurmasana (not in these texts)
Ushtrasana (not in these texts, though there is a posture called ushtrasana in GS 2:41 done on the belly and grabbing the ankles)
Shashangasana (not in these texts)
Janushirasana (this position was called mahamudra in SS 4:25-36 and GS 3:4-5)
Paschimottanasana (HYP 1:28-29, SS 3:109-112, GS 2:26)
Ardha Matsyendrasana (HYP 1:26-27, GS 2:22)
Shavasana (HYP 1:32, GS 2:19)
It is worth noting that all 8 of the postures, plus the 2 in the standing section, are in the Gheranda Samhita. This text was written in Bengal, the eastern Indian province where Kolkata (and Ghosh's Yoga College) is located. It seems that this text was instrumental in the development of yogic culture in the Bengal region.
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
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- The Traditional Yoga In Bikram's Class
- What About the Women?!
- What About the Hips?
- Why Teaching Is Not a Personal Practice
- The Central Psoas
- The 113 Postures of Ghosh Yoga