All too often Hatha Yoga is considered the physical yoga of postures, but Hatha Yoga also needs to be understood as the Yoga that seeks strength and vitality for the body so we can embark on the process of self-realization. With this practice of self-awareness we become like a diamond, unbreakable. This diamond is very helpful when it comes to the path of Raja Yoga, which is the path of meditation. Hatha yoga is a path on its own, and at the same time it is tied to Raja Yoga, with an integral vision of life and personal growth. With this integral vision we can take care of the body in order to keep it healthy so that we may carry out a process of personal transformation.

Meditation:
There are many ways of arousing the Kundalini energy, and Hatha Yoga is one of them. The practice of arousing the Kundalini energy is achieved through Kundalini Yoga or Laya Yoga. These yogas are practiced with the help of a teacher, through the purification of the nadis, control of the prana, and practice of the bandas, mudras, kriyas, and asanas. Kundalini meditation consists of focusing on the different chakras (the seven energy centers in the body) while chanting OM in different pitches. Starting with the Muladara chakra, OM is chanted at the lowest pitch, moving up one chakra at a time and changing the pitch until it becomes imperceptible.

Asana and Exercise:
Another important point for the Hatha Yogi is exercise. By exercise we mean mild exercise, not sports that wear out the body, but exercises such as the practice of postures (asanas), as well as walking and swimming. The practice of asana is very popular at the present time and has many benefits on a physical, mental, and spiritual level. On a physical level, the practice of asana can benefit the circulatory, respiratory, glandular, and nervous systems, as well as the different organs of the body. Through the practice of asana the student gains strength, balance, and flexibility.

On a mental level, when asana is practiced in a mindful manner, the student is able to calm the mind and relax even while holding an asana, thus improving concentration and memory. When the practice of asana is done with proper breathing it will also energize the student. Asana is not the only exercise though, walking can also be very beneficial, and just like asana, it does not wear out the body nor create injuries. Walking can be done in a meditative way, which will have more than just physical benefits, but also psychological benefits as well. Swimming is another exercise that can be very beneficial for the student. We begin our lives in a liquid environment and it always feels good to be back in it even if only for a short time. Swimming, like walking, is also a cardiovascular exercise that does not wear out the body. It needs to be remembered that exercise in Hatha Yoga is done for the benefit of the physical body, and not for the purpose of having fun, not that it needs to be boring either. The practice of exercise works best when it is performed with an intention of contentment and mindfulness of what is being done and why. When we find this type of exercise boring, it means we are missing out on the purpose of it, and are getting confused with the ongoing trend of having to have as much fun as possible at whatever cost. In many cases, this thought process will have to be abandoned sooner or later in life, as it often results in discontentment.

Pranayama
Pranayama is the control of the prana through the breathing, which is done through numerous different exercises. Prana is life. The more prana we have, the more energy and vitality we obtain. With abundance of prana we maintain a healthy body, and are also capable of sharing prana with those in need of energy. Prana can be used for the purpose of healing, in a mental and physical way. There are many Pranayama exercises and it is always better to seek the instruction of a teacher if at all possible for better understanding. Pranayama is to be practiced in a mindful way.

Relaxation
Relaxation is crucial in preparing the body for meditation, as well as enabling us to lead a peaceful life. Relaxation is not just the stilling of the body, but it is a more profound state, in which we are not asleep, nor consciously awake, but in a state of suspension called alpha state. Relaxation is especially important when we live in an urban setting with lots of stimuli. In our modern day, we have forgotten how to truly relax, something that is very helpful in recharging the body with energy. We are accustomed to either being active (physically and/or mentally), or asleep. The urban setting constantly bombards us with numerous stimuli, such as noises, images, and pollution, which must get processed through the senses. We may then have the tendency to fulfill the demands of a very fast paced environment, by multi-tasking, having the mind go 100 miles a minute and thinking 10 different things at once.

Sleep is a time for recharging the body, although the body is not fully resting mentally, and in many cases life stress will interfere with sleep, causing insomnia. Relaxation is a state of complete letting go, like a small death, achieved without falling asleep. Through this practice, which can be achieved during the posture called Sivasana, we allow the tension to drain from the body and mind, so we can achieve a state of relaxation. In this way the body and mind can function in a more efficient way in regards to the demands of life.

Diet:
Food is one of the most powerful attachments for humans. Eating is necessary in our current state, but we have become too attached to it. We no longer eat for necessity only, but more for the sake of taste. Overeating is one of the biggest problems of our Western culture, and has become the greatest waste of resources that could be otherwise used for people in need.

A typical yogic diet is a simple, balanced, organic, lacto-vegetarian diet that includes a variety of fruits, vegetables, beans, nuts, and grains, avoiding processed, fried and fatty foods. A yogic diet is balanced, not eating too much or too little, and although fasting is sometimes suggested, it is not a common practice. Our intention and attitude when eating is also very important, for our body is not only the temple of the spirit, but also the physical vehicle for the soul. It needs to be kept in good working order, and a proper diet can help to achieve this. The food we ingest needs to be unprocessed and free of pesticides, and of course there is nothing like growing our own food, although for most of us this is quite difficult. It is primordial that our food be very well masticated, so we can liberate the prana from our food to give us energy.

It is fairly easy to follow a yogic diet at home, though it may be more difficult when traveling. In such cases it is important to adjust to the circumstances, to be flexible, and to not make too much of a fuss, because this can take our attention away from other issues that may be more important. Simplicity is the key. Food is necessary, but should not take too much attention. The temple is to be kept in good condition, but what is most important happens inside the temple.

Not only do we get our nutrition from food, but also from the sun, the air, and water. The sun is the original source of prana, therefore, with a yogic diet, we receive mostly first hand prana, as opposed to a meat eating diet, where the prana is a second hand source from animals. We can also benefit from the energy of the sun by moderate sun exposure during off peak hours. In today’s world it is quite difficult to find unpolluted air and water. The trees and the ocean are natural air ionizers that clean the air of toxins. Therefore, it is beneficial for us, especially if we live in an urban environment, to spend time where there is an abundance of trees, or a large body of water. Seeing as 66% of our body is comprised of water, it is crucial that we drink plenty of good clean water, which should either be spring water, artesian water, or water that is filtered of all harmful contaminants. Moderate sun, clean air and water, and a chemical free balanced diet are all key elements to the yogic diet, that promote a healthy physical body.