5.4 Hatha Yoga Practices for Wellness: Shatkarma, Asana, Pranayama, Mudra & Nadanusandhana
Key Takeaways
In Hatha Yoga Pradipika (2.21), Shatkarma is prescribed specifically when excess Medas (fat) and Shleshma (phlegm/Kapha) exist, whereas Gheranda Samhita (Ch. 1) mandates Shatkarma (with 13 Dhautis and 3 Bhalabhatis) for all practitioners to achieve Shodhanam
HYP describes 15 Asanas with 4 supreme meditative postures (Siddhasana, Padmasana, Simhasana, Bhadrasana), while Gheranda Samhita describes 32 Asanas for Dridhata (physical firmness)
Both HYP and GS teach 8 Kumbhakas, but Gheranda Samhita omits Sitkari and Plavini and replaces them with Sahita (Sagarbha and Nirgarbha) and Kevali Kumbhaka
Nadanusandhana (HYP Ch. 4) uses Shambhavi or Shanmukhi Mudra to trace internal Anahata Nada through the right ear across four stages — Arambha (Brahma Granthi), Ghata (Vishnu Granthi), Parichaya, and Nishpatti (Rudra Granthi) — from gross ocean/drum sounds to subtle flute, vina, and bee sounds
Hatha Yoga Practices for Wellness: Shatkarma, Asana, Pranayama, Mudra & Nadanusandhana
Classical Hatha Yoga translates its energetic philosophy into five progressive practical pillars that restore psychosomatic wellness (Arogya) and culminate in Samadhi: Shatkarma, Asana, Pranayama (Kumbhaka), Mudra-Bandha, and Nadanusandhana. Examining how the Hatha Yoga Pradipika (HYP) and Gheranda Samhita (GS) structure these practices is central to the YCB Level 2 curriculum.
1. Shatkarma: Internal Purification for Tridosha Wellness
A. When Shatkarma Is Prescribed (HYP 2.21 vs. GS 1.12)
- Hatha Yoga Pradipika (2.21): "Medah-shleshmadhikah purvam shat-karmani samacharet / Anyas tu nacharet tani doshanam samabhavatah" — Practitioners who have an excess of Medas (adipose tissue/fat) and Shleshma (phlegm/mucus/Kapha) must perform the Shatkarmas before practicing Pranayama; those whose three Doshas (Vata, Pitta, Kapha) are already balanced need not perform them.
- Gheranda Samhita (1.10, 1.12): Treats Shatkarma as the mandatory first limb (Shodhanam) for all practitioners to purify the bodily vessel (Ghata).
B. Comparative Classification of Shatkarma in HYP (2.22–38) vs. Gheranda Samhita (Ch. 1)
| Kriya | Hatha Yoga Pradipika (2.22–38) | Gheranda Samhita (Ch. 1.12–60) Sub-Divisions & Wellness Benefits |
|---|---|---|
| 1. Dhauti | Vastra Dhauti: Swallowing a wet cloth 4 Angulas (~3 in.) wide × 15 Hastas (~22.5 ft.) long; cures 20 Kapha diseases, asthma, cough, spleen enlargement, and leprosy/skin disease | Divided into 4 Major Groups (13 sub-types): 1. Antar-dhauti (4): Vatasara (swallowing air via crow-beak), Varisara / Shankhaprakshalana (flushing entire GI tract with water), Vahnisara / Agnisara (pressing navel to spine 100 times), Bahishkrita (Kaki air retention for 1.5 hrs + washing rectum in water); 2. Danta-dhauti (5): Danta-mula, Jihva-mula, Karna-randhra (2 ears), Kapala-randhra; 3. Hrid-dhauti (3): Danda (plantain/turmeric stalk), Vamana (upward water expulsion), Vastra; 4. Mula-shodhana: Rectal cleansing with turmeric root/middle finger |
| 2. Basti | Jala Basti: Performed in navel-deep flowing water in Utkatasana with anal contraction (Madhyama Nauli/Ashvini); cures Gulma, spleen enlargement, Udara (dropsy), and all Vata-Pitta-Kapha disorders | 2 Types: 1. Jala Basti (performed in water in Utkatasana — cures urinary disorders, digestive defects, and Vata) and 2. Sthala Basti (dry/air Basti in Paschimottanasana using Ashvini Mudra — kindles Jatharagni and eliminates flatulence/Ama) |
| 3. Neti | Sutra Neti: Inserting a soft lubricated thread 1 Vitasti (~9 in. / 12 Angulas) long through the nose and pulling it out through the mouth; purifies the cranium (Kapala-shodhani), destroys Kapha above the shoulders, and bestows Divya-drishti (clairvoyant vision) | Same Sutra Neti technique (1 Vitasti thread); enables effortless mastery of Khechari Mudra, eliminates Kapha disorders, and clears vision |
| 4. Trataka | Steady, unwinking gazing at a minute mark (Sukshma-lakshya) until tears flow (Ashru-sampata); eradicates all eye diseases and sloth/drowsiness (Tandra) | Same technique; bestows Shambhavi Siddhi, cures ocular disorders, and develops Divya-drishti |
| 5. Nauli | Called Hatha-kriyamaulih ("crown jewel of Hatha practices" — HYP 2.34): rapid isolation and churning of Rectus abdominis left and right; kindles weak gastric fire (Mandagni-sandipana) and dries up all Doshas | Called Lauliki Yoga: forceful side-to-side churning of the abdominal muscles; destroys all diseases and amplifies bodily digestive fire |
| 6. Kapalabhati | Vatakrama Kapalabhati: Rapid inhalation and exhalation like a blacksmith's bellows (Bhastra-vat); dries up all Kapha disorders | Called Bhalabhati with 3 Types: 1. Vatakrama (alternate-nostril respiratory cleansing), 2. Vyutkrama (drawing water in through both nostrils and expelling via mouth), and 3. Shitkrama (sucking water via mouth with "sheet" sound and expelling via nostrils) |
2. Asana: Postural Steadiness, Health, and Lightness
In HYP 1.17, Swatmarama states that Asana is the first limb of Hatha Yoga because it confers three foundational wellness benefits: Sthairya (postural and mental steadiness), Arogya (freedom from disease), and Anga-laghava (lightness and suppleness of limbs).
- The 15 Asanas of Hatha Yoga Pradipika (Ch. 1):
- 11 General & Therapeutic Postures: Svastikasana, Gomukhasana, Virasana, Kurmasana, Kukkutasana, Uttanakurmasana, Dhanurasana, Matsyendrasana (kindles Jatharagni, destroys terrible diseases, awakens Kundalini, and stabilizes Bindu), Paschimottanasana (the supreme posture that directs Prana along the posterior spinal channel [Paschima-marga / Sushumna], fans gastric fire, slims the abdomen, and bestows health), Mayurasana (rapidly cures spleen/liver enlargement and Gulma, balances all three Doshas, digests excessive/bad food, and neutralizes even deadly Kalakuta poison), and Shavasana ("Uttanam shavavad bhumau shayanam tach chhavasanam / Shavasanam shrama-haram chitta-vishranti-karanam" — HYP 1.32: lying supine on the ground like a corpse removes physical fatigue [Shrama-haram] and grants deep mental repose [Chitta-vishranti]).
- The 4 Supreme Meditative Asanas (HYP 1.33–34):
- Siddhasana (also called Vajrasana, Muktasana, or Guptasana): Pressing the perineum (Yoni-sthana) with one heel and placing the other heel over the pubic bone (Medhra). Swatmarama declares Siddhasana the chief of all 84 Asanas (HYP 1.35–43): practicing it for 12 years while contemplating the Self and observing Mitahara effortlessly purifies all 72,000 Nadis and unlocks the three Bandhas.
- Padmasana: Destroyer of all diseases (Sarva-vyadhi-vinashana — HYP 1.47); when combined with Kumbhaka, it elevates Apana to unite with Prana and awakens Kundalini.
- Simhasana: Crossing the ankles beneath the perineum, knees wide, palms on knees with fingers splayed, mouth open with tongue extended, gazing at the nasal tip or eyebrow center; praised because it naturally facilitates the Three Bandhas (Bandha-traya-sukarah — HYP 1.52).
- Bhadrasana (also called Gorakshasana): Pressing both heels beside the perineum beneath the scrotum and clasping the feet; destroys fatigue (Shrama-vinashana) and joint pain.
- The 32 Asanas of Gheranda Samhita (Ch. 2): Sage Gheranda selects 32 Asanas that confer Dridhata (bodily firmness), adding postures such as Vrikshasana, Garudasana, Vrishasana, Shalabhasana, Makarasana, Ushtrasana, Bhujangasana, Matsyasana, Utkatasana, Sankatasana, Mandukasana, and Yogasana.
3. Pranayama (Ashta-Kumbhakas) and Their Wellness Indications
Both texts enumerate Eight Classical Kumbhakas (Ashta-Kumbhakas), with a critical textual difference tested on YCB exams: Gheranda Samhita (5.46) omits Sitkari and Plavini, replacing them with Sahita and Kevali:
| Kumbhaka | Included In | Classical Technique | Therapeutic & Wellness Benefits (HYP Ch. 2 & GS Ch. 5) |
|---|---|---|---|
| 1. Sahita | GS Only | Two types: Sagarbha (with A-U-M Bija meditation on Brahma/Rajas, Vishnu/Sattva, Shiva/Tamas, counted 16:64:32, i.e. 1:4:2) and Nirgarbha (the same practice without a Bija mantra) | Purifies Nadis, balances Trigunas, and develops progressive Laghava |
| 2. Suryabhedana | HYP & GS | Inhale via right nostril (Pingala), retain with Jalandhara until sweat flows from hair roots and nails, exhale via left nostril (Ida) | Purifies frontal sinuses (Kapala-shodhana), destroys Vata disorders and intestinal worms (Krimi-dosha), kindles bodily fire, delays aging (GS) |
| 3. Ujjayi | HYP & GS | Frictional throat inhalation via both nostrils from throat to heart, retain, exhale via Ida; permitted while walking or standing (HYP 2.53) | Eliminates throat phlegm (Kantha-shleshma), stimulates Jatharagni, cures Dropsy (Jalodara) and disorders of the 7 Dhatus and Nadis |
| 4. Sitkari | HYP Only | Inhale through clenched teeth with a hissing "Seet" sound, retain, exhale through both nostrils | Makes the body radiant like Kamadeva, eliminates sloth, hunger, thirst, sleepiness, and Pitta heat |
| 5. Shitali | HYP & GS | Inhale through curled, protruding tongue (Kaki-beak), retain in Jalandhara, exhale via nostrils | Cures abdominal tumors (Gulma), splenomegaly (Pliha), chronic fever (Jvara), biliousness (Pitta), hunger, thirst, and neutralizes poisons |
| 6. Bhastrika | HYP & GS | Rapid bellows-like inhalations and exhalations followed by Suryabhedana-style retention | Destroys excesses of all three Doshas (Vata, Pitta, Kapha), kindles gastric fire, awakens Kundalini, and pierces the Three Granthis (HYP 2.66) |
| 7. Bhramari | HYP & GS | Inhale with deep resonance of a male bee (Bhringa), retain, exhale with soft hum of a female bee (Bhringi) | Floods the yogi's mind with spontaneous meditative bliss (Mana-ananda) and acoustic absorption |
| 8. Murchha | HYP & GS | Retain breath firmly in Jalandhara Bandha while withdrawing mind from senses into blissful mental stupor (Mano-murchha), then exhale slowly | Dissolves mental agitation, sensory distraction, and anxiety, bestowing deep inner joy |
| 9. Plavini | HYP Only | Fill the stomach completely with air (Antah-pravartita-odara) | Enables the yogi to float effortlessly like a lotus leaf even on deep water and survive without food |
| 10. Kevali | GS Only | Spontaneous retention synchronized with the natural Hamsa / So'ham breath (21,600 breaths/day) | Conquers Prana and Manas, bestowing longevity and Raja Yoga mastery |
4. Mudras and Bandhas: Awakening Kundalini
In Hatha Yoga Pradipika (3.6–7), Swatmarama describes the Dasha-Mudras (10 Mudras) that destroy old age and death (Jara-marana-nashanam) and awaken Kundalini:
- Maha Mudra, 2. Maha Bandha, 3. Maha Vedha, 4. Khechari Mudra (turning the lengthened tongue into the nasopharynx [Kapala-kuhara] to prevent the lunar nectar Soma/Amrita at Bindu-visarga from dripping into the solar gastric fire), 5. Uddiyana Bandha (the "lion that slays the elephant of death"), 6. Mula Bandha (uniting Apana with Prana and Agni at the navel), 7. Jalandhara Bandha (binding the 16 Adharas and sealing the throat), 8. Viparitakarani Mudra (inverting the solar navel above the lunar palate, removing grey hair and wrinkles in 6 months), 9. Vajroli Mudra (with Sahajoli and Amaroli for Bindu conservation), and 10. Shaktichalani Mudra.
Gheranda Samhita (Chapter 3) expands this list to 25 Mudras for Sthairya (steadiness), notably adding Shambhavi, Nabho, Yoni, Tadagi, Manduki, Ashvini, Pashini, Kaki, Matangi, Bhujangini, and the Five Elemental Dharana Mudras (Parthivi, Ambhasi, Agneyi, Vayavi, and Akashi).
5. Nadanusandhana: Contemplation on the Inner Unstruck Sound (HYP Ch. 4.65–102)
In the final chapter of the Hatha Yoga Pradipika (4.65–66), Swatmarama proclaims that Sri Adinatha (Shiva) taught 1.25 crore (12,500,000 / Sa-pada-koti) methods of Laya (mental dissolution), yet Nadanusandhana alone is the supreme and most effective among them all (Nadanusandhanam ekam eva manyamahe mukhyatamam layanam). Even seekers incapable of abstract philosophical inquiry (Atattvajna / Mudha) can attain Unmani / Raja Yoga by fixing their mind on the internal unstruck sound (Anahata Nada).
A. Technique and the Gross-to-Subtle Rule (HYP 4.67–68, 4.84–100)
Sitting in Siddhasana / Muktasana, the practitioner adopts Shambhavi Mudra ("Antarlakshyam bahirdrishtir nimeshonmesha-varjita" — internal concentration with an external unwinking gaze, HYP 4.36) or Shanmukhi / Yoni Mudra, and listens with one-pointed attention to the internal sound heard via the right ear (Dakshina-karna) (Sushumna). As practice matures, the yogi shifts focus from loud/gross sounds (Sthula) to increasingly subtle sounds (Sukshma) (HYP 4.87). Just as a deer is captivated by sweet music, a serpent is immobilized by a charmer's flute, or a bee drinking nectar forgets everything else, the mind-wind (Chitta-maruta) binds itself to Nada and dissolves into spotless Chaitanya (Pure Consciousness).
B. The Four Progressive Stages (Chatur-Avasthas) of Nadanusandhana (HYP 4.69–77)
| Stage (Avastha) | Granthi Pierced & Chakra Space | Energetic & Physical Transformation | Internal Sounds (Anahata Nada) Heard |
|---|---|---|---|
| 1. Arambha Avastha (Beginning Stage — HYP 4.70–71) | Brahma Granthi pierced; Prana enters Anahata-shunya (Heart space) | Body becomes lustrous (Divya-deha), fragrant, completely free from disease (Arogya), and full of heartfulness | Varied tinkling sounds, like jingling ornaments (Vichitra kvanaka), heard in the heart void |
| 2. Ghata Avastha (Vessel/Union Stage — HYP 4.72–73) | Vishnu Granthi pierced; Prana, Apana, Nada, and Bindu unite in the Middle Chakra (Vishuddha) | Posture becomes rock-steady (Dridhasana), and the yogi becomes radiant and wise like a god (Jnani deva-samah) | A kettle-drum sound (Bheri) in the void of the throat (Atishunya) |
| 3. Parichaya Avastha (Intimate Acquaintance — HYP 4.74–75) | Prana pierces the Mahashunya between the eyebrows (Ajna space) | Spontaneous spiritual bliss (Sahajananda); freedom from all Dosha imbalances, pain, old age, disease, hunger, and sleep | The sound of the Mardala drum in the Mahashunya between the eyebrows |
| 4. Nishpatti Avastha (Consummation Stage — HYP 4.76–77) | Rudra Granthi pierced at Ajna; Prana reaches the seat of Ishvara / Sahasrara | Mind and Prana dissolve into complete unity (Raja Yoga / Unmani); yogi becomes master of creation and dissolution | A flute sound (Vainava) that resonates like a Vina |
Do not confuse these stage markers with the separate list in HYP 4.85–86, which describes how the sounds change as attention deepens in any sitting: at first sounds like the ocean, thunder, kettle-drum and cymbals (Jaladhi, Jimuta, Bheri, Jharjhara); in the middle the mardala, conch, bell and horn (Mardala, Shankha, Ghanta, Kahala); and at the end tinkling bells, flute, vina and bee (Kinkini, Vamsha, Vina, Bhramara).
How does Swami Swatmarama's rule for practicing Shatkarma in Hatha Yoga Pradipika (2.21) differ from Sage Gheranda's approach in Gheranda Samhita (1.10–12)?
Swatmarama prescribes Shatkarma only when excess Medas (fat) and Shleshma (phlegm) exist, whereas Gheranda mandates Shatkarma as the first limb (Shodhanam) for all
Swatmarama mandates all six Shatkarmas daily for every practitioner regardless of constitution, whereas Gheranda restricts Shatkarma only to elderly Vata patients
Swatmarama forbids Shatkarma entirely in favor of direct Pranayama, whereas Gheranda replaces the six Shatkarmas with the eight cleansing acts of Ashtakarma
Both Swatmarama and Gheranda state that Shatkarma must only be practiced after attaining the final stage of Nishpatti Avastha in Raja Yoga Samadhi
When comparing the Eight Kumbhakas (Ashta-Kumbhakas) of Hatha Yoga Pradipika (2.44) with those of Gheranda Samhita (5.46), which two Kumbhakas of Hatha Yoga Pradipika are omitted by Gheranda Samhita, and which two replace them?
HYP's Suryabhedana and Ujjayi are omitted and replaced by Kapalabhati and Nadi Shodhana in Gheranda Samhita
HYP's Bhastrika and Bhramari are omitted and replaced by Bhujangini and Moorchha Kumbhaka in Gheranda Samhita
HYP's Sitkari and Plavini are omitted and replaced by Sahita (Sagarbha and Nirgarbha) and Kevali in Gheranda Samhita
HYP's Shitali and Murchha are omitted and replaced by Antar Kumbhaka and Bahya Kumbhaka in Gheranda Samhita
In Hatha Yoga Pradipika (Chapter 2), which classical Kumbhaka is uniquely permitted to be practiced even while walking or standing ('Gachchhatam tishthatam karya') and is specifically indicated for removing throat phlegm, stimulating digestive fire, and curing Dropsy (Jalodara) and Dhatu disorders?
Suryabhedana Kumbhaka
Ujjayi Kumbhaka
Shitali Kumbhaka
Bhastrika Kumbhaka
During the practice of Nadanusandhana described in Hatha Yoga Pradipika (4.69–77), what is the correct sequential progression of the four stages (Chatur-Avasthas), the three Granthis pierced, and the internal Anahata Nada sounds heard?
Nishpatti (Brahma Granthi, ocean and thunder) -> Parichaya (Vishnu Granthi, conch) -> Ghata (Rudra Granthi, kettle-drum) -> Arambha (flute)
Arambha (Rudra Granthi, flute and vina) -> Ghata (Vishnu Granthi, ocean and thunder) -> Parichaya (Brahma Granthi, tinkling) -> Nishpatti (conch)
Ghata (Brahma Granthi, flute) -> Arambha (Vishnu Granthi, mardala) -> Nishpatti (Mahashunya, ocean waves) -> Parichaya (Rudra Granthi, bee)
Arambha (Brahma Granthi, tinkling) -> Ghata (Vishnu Granthi, kettle-drum) -> Parichaya (Mahashunya, mardala) -> Nishpatti (Rudra Granthi, flute)
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