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The Art of Hatha Yoga: Body-Mind Connection

Updated: Oct 9

In today’s rat race, everyone is distracted. The mind and body are acting like two different machines, unrelated to each other. However, they are two different aspects of our true selves—two interconnected components functioning together to create our whole being. A variation in any one of them reflects in the other. As a physical ailment causes mental distress, mental agony can also result in bodily pain.

As one affects the other, it is pertinent to bring both of them into harmony to know our true nature, devoid of pain and sorrow. Hatha Yoga aims to bring synchronization between the body and mind, aiding the mind in reaching the equanimous state called Kaivalya.



art of hatha yoga

Hatha Yoga and its Four Limbs

Hatha Yoga is the primary step in the process of self-discovery. Body and mind are inseparable in Hath Yogic practices, helping to explore one with the help of another. The four limbs of Hatha Yoga are asanas, pranayama, mudra, and nadanusandhana.

Let’s understand each of them one by one.  

Asanas are the first limb of Hatha Yoga. While performing asanas, the practitioner should understand the nature of the body through the mind and the effect of body movements on the functioning of the mind.    

Every asana or yoga posture should contain five elements; otherwise, it would be just an exercise. A yoga practitioner should be mindful of the elements given below to reap its full benefits.


  • Vinyasa – Flow 

  • Shwasa – Breathing 

  • Sthiti – Maintaining the Position 

  • Drishti – Focal Points 

  • Vishranti – Relaxation

Vinyasa refers to the constant awareness of the body while one performs the asanas. Shwasa is the breathing process. During asanas, regulating the breath and being mindful of bodily movements improve awareness. Stithi means nothing but holding the posture. Maintaining posture while performing the asana enhances the benefits. Drishti refers to the focal point. By helping to develop internal and external focus, asanas help improve alertness. At the end of the asana, one reaches the state of rest called Vishranti. Mental awareness is the inevitable ingredient for a better asana experience.  

Pranayama is the second limb of Hatha Yoga. Regardless of the type of pranayama you are practicing, awareness of the breath is crucial. Breathing influences the state of mind, and vice versa. With controlled breathing, one can calm the mind and a racing heart. Similarly, the state of mind has a direct and immediate influence on respiration. This is particularly notable when one is angry or anxious.  

Like anger influences the body, a relaxed and peaceful mind impacts the body too. During pranayama practices, one should breathe with complete mental awareness to control the mind and extract maximum benefits.  

Shad kriyas, or Shodhan kriyas, are compulsory cleansing processes before pranayama practices. Through the cleansing processes, one tries to gain control over the prana, which governs the involuntary actions in the body.  

The third limb is Mudra. It acts as a connecting bridge between the body and the mind. It is a combination of both posture and breathing. In yoga, the whole body is incorporated while practicing the mudra.  The practice of a mudra can give a practitioner great powers by establishing the connection between mind and body. 

Nadanusandhana is the final limb. It is the practice of elevating one’s awareness and practicing meditation by focusing on internal sounds.  

Hatha Yoga practice is complete when one moves from the simple phase of asanas to the higher realm of Nadanusandhana. To enjoy this journey, both the body and mind should work in synchronization.


-- Art of hatha yoga



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