Veggie Blog

The old version of this post described hatha yoga as an ancient Indian practice that is “more spiritual than physical,” designed to prepare the mind for meditation, and promised a set of 24 poses that has not survived on the page. Another post on this blog, What Is Hatha Yoga?, describes a typical class. This one looks at the other side: what the word means, what the tradition was for and how to practice sensibly today.

What does “hatha” mean?

There are two common explanations. Many modern books say that ha means sun and tha means moon, so hatha yoga unites the two. The scholar Jason Birch, in a paper on the meaning of hatha in early hatha yoga, notes that this sun-and-moon reading is first found in a text from around the fourteenth century, and that other early sources suggest hatha means “force,” in the sense of forceful methods or effort. The two readings can sit side by side as long as the sun-and-moon one is understood as a symbolic interpretation, not the original meaning.

What was hatha yoga for?

The old post said the sages designed it to gain control of the body’s energies, as preparation for meditation. That is close to how the classic manual, the Hatha Yoga Pradipika, presents it. It was compiled in the fifteenth century by Svatmarama, who introduces hatha as a preparatory stage for physical purification before higher meditation, or raja yoga. So the old post is right that the tradition is not only about fitness. But today most hatha classes in the United States are taught as exercise and relaxation, and many people value them for that.

What happens in a modern hatha class?

According to Harvard Health, hatha is a combination of many styles. A class typically begins with breathing exercises (pranayama), then moves through poses (asanas) and ends with a final rest called savasana. The National Center for Complementary and Integrative Health says that yoga in the United States generally emphasizes physical postures, breathing techniques and meditation, and that research suggests it may help with stress, neck pain and headaches, among other things. It does not show that yoga awakens “enlightened consciousness,” which is a traditional spiritual aim, not a health claim.

How should you move through the poses?

The old post gave advice that is still sound. Move smoothly from one pose to the next, like a slow dance. Stay in each pose long enough to settle in, breathe from the diaphragm and not the chest, do not stretch beyond your limit or force the body, and relax into the pose without worrying about doing it perfectly. Over time you should find that you become more flexible. Add one more rule from the safety research: stop if you feel pain, and skip extreme practices such as headstands and forceful breathing until a teacher has shown you how.

Do you need a teacher?

The old post said that hatha yoga is best taught in person, and that drawings and written instructions are only a rudimentary aid. The NCCIH agrees: yoga is generally considered safe for healthy people when done properly under the guidance of a qualified instructor, and learning on your own has been linked to increased risks. Pregnant women, older adults and people with conditions such as knee or hip injuries, severe high blood pressure, balance problems or glaucoma should talk with their health care provider and the instructor first.

How many poses do you need?

The old post claimed that its 24 poses were “all you will ever need” for quieting the mind before meditation. No fixed number is required. A gentle routine of a few poses, breathing and a short rest is a fine start; our guides to yoga postures and styles and a gentle morning routine for beginners show how to begin.

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The old version of this post said that most vegetarians in the world are Hindu, and that 25 percent of Hindus are vegetarian. Both claims need a closer look, because a large 2021 survey gives more precise numbers.

How many Hindus are vegetarian?

The Pew Research Center surveyed nearly 30,000 adults in India in 2019 and 2020 and found that 44 percent of Hindus described themselves as vegetarian, not 25 percent. Across all Indians, 39 percent said they were vegetarian, and 81 percent followed some restriction on meat. The survey left the definition of vegetarian to the person answering.

Are Hindus the most vegetarian group?

Not in percentage terms. Among Jains, 92 percent said they were vegetarian, compared with 8 percent of Muslims and 10 percent of Christians. Hindus fall in between. Because India is such a large country, the number of people who follow a vegetarian diet is still very large.

Why do many Hindus avoid meat?

Pew notes that Hindu texts often praise vegetarianism, and that Hindus may avoid beef because cows are traditionally viewed as sacred. The old post gave a simpler reason, living without hurting other beings, which Pew’s survey does not measure. Another 39 percent of Hindus follow some other restriction on meat, and many fast on certain days.

What can others learn from this?

There is no single Hindu diet, and the old line that Hindus are the most peaceful nation on earth because they are vegetarian was an exaggeration that I have removed. What is useful is how rich the plant-based traditions are, from lentil dals to vegetable curries. For a start in your own kitchen, see the main types of vegetarian diet and our guide to high-protein vegetarian meals.