An Introduction to Traditional Hatha Yoga
- Ashley at Cara Creek
- Feb 27
- 6 min read
Updated: Oct 30
-- Ashley O'Connor
Students are often surprised to hear that I was only introduced to the form of Traditional Hatha Yoga that is now the heart of the Yoga Teacher Training years after my Yoga journey began. I’d been practicing yoga for 14 years and had explored many styles so when my good friends and Teacher Training co-leads offered this style to the 2021 teacher training cohort, I was surprised that I could feel so shocked by the profound impact of a yoga style.
Even as an experienced practitioner, Traditional Hatha Yoga challenged and intrigued me, especially when practiced with a Therapeutic approach. It has evolved to be the foundation of my personal daily practice, as well as how I teach and show up in the world.
I'd love to share a bit more about this practice; how it has impacted my life, and why I feel it is deeply empowering.
What is Traditional Hatha Yoga?
Traditional Hatha Yoga is a style of yoga based on the teachings of an ancient text, the Hatha Yoga Pradipika and the Yoga Sutras of Patanjali. If you have some experience with Yoga, you’ll probably find lots of the asana (postures), pranayama (breathing exercises) and philosophy familiar. However, the depth at which it is practiced is what comes as a surprise to many.
What makes this approach to Traditional Hatha Yoga unique is our Therapeutic approach focusing specifically on strengthening the nervous system. During the practice, the postures are held for an extended period of time to experience a perspective of deep observation and, through consistency, improving the nervous system's resilience and tolerance to stress.
When we practice Traditional Hatha in a Therapeutic way we are holding postures and observing in a non judgemental, compassionate way:
What does this pose bring up for me?
What’s going on in my mind?
In my body?
In my emotions?
Can I find inner stillness and a sense of softening here even though it feels challenging?
These extended poses, combined with conscious awareness and observation, bring profound and lasting transformation to body, mind, and emotions.
Yoga Sutras of Patanjali 2,46:
"Sthira-Sukham Asanam"
"Yoga Posture should be stable and at ease"
One of the guiding principles of Traditional Hatha Yoga is exploring the fine balance of Sthira: strength and stability, and Sukha: ease and softness.
As I’ve explored the dynamic between these two elements of postures, I’ve begun to notice how this can be applied to most of life’s situations... As one of my teachers from Atmavikasa beautifully puts it, one should move through life striving to achieve:
“attention without tension, relaxation without laxity, movement without friction.”
Discipline in our practice and life lends itself to strength and stability, but when pushed to an extreme, we can become rigid, with a refusal to compromise. So we invite softness and adaptability, hopefully without tipping into a state where we’re so changeable we’re unable to commit to our goals or take sustained action.
One of the gifts this practice has brought me is an awareness of these two dynamics, how they appear as patterns in my life, and the ability to consciously choose what I need to draw on to support me in any given situation.
Traditioanl Hatha Yoga and Stillness
Recently, a student with lots of experience of different somatic practices attended one of my Traditional Hatha Yoga classes. She’s a dancer, has done lots of yoga, and loves moving her body. At the end of the class, she reflected on how profound it had been for her to simply be in her body in stillness.
Many people experiencing this practice for the first time find that invitation to be in stillness the most challenging, yet the most transformational, aspect.
It’s so rare that we sit in stillness, let alone when stretching our bodies in a posture that is challenging for us to maintain. Often, we find memories, thoughts, or emotions arise very vividly when we hold certain postures. My opinion is that these stories have been stored in our bodies and, whilst they remain there, they influence our patterns and conditioning. Allowing ourselves to rest in discomfort, to simply be present and allow ourselves to observe what arises, is when powerful healing can take place.
My Journey with Traditional Hatha Yoga and Yoga Therapy
After that first experience with this profound style of Yoga, I knew I wanted to explore it more deeply, so in 2022 I travelled to Atmavikasa Center Of Yogic Sciences in Mysore, India to experience their teachings firsthand. I first attended a 3 week immersion and a year later completed their 2 month intensive Yoga Therapy Training.
One of the most beautiful aspects of this journey for me has been the connection I’ve developed with the teachers of Atmavikasa. I have a deep appreciation for their work as a centre for yoga, operating in a way that is absolutely aligned with their values. Their care, devotion and embodiment of the philosophy and practice of yoga is evident in everything they do and continues to inspire me as both a yoga practitioner and teacher. Practicing with them and continuing a daily practice in this style was such a turning point in my nervous system health and namely my fertility journey that I have maintained regular communication with my teachers as they support me. It’s a level of care and connection with students that I strive to offer as a teacher.
In a world where so much apparent “spirituality" is easily taken over by ego, surface appearance, and a drive for profit, this model of care and human connection is a deeply inspiring one.
A Therapeutic Approach for a Healthy Nervous System
We live in a society that is starting to become more and more aware of the need for a healthy nervous system and yet, from social media, to politics and the news cycle, to the constant pressure to be, buy, and invest in the next “fix’, so much of our environment feels as though it’s designed to dysregulate us.
The effects are profound. With a dysregulated nervous system, everything feels unstable. Our digestion and blood pressure become unbalanced. Ultimately, our ability to listen to the cues of our bodies diminishes. When the nervous system doesn’t feel safe, it can wreak havoc on all systems of the body.
Often, we think the answer is to find safety and comfort through meeting our needs in better and better ways. Whilst this may bring some comfort, it doesn't allow us to understand our triggers. Approaching Traditional Hatha Yoga in a Therapeutic way doesn't seek to remove discomfort from our lives, but to teach us how to understand the role it plays and to become less reactive, building our resilience in the process. We begin to learn how to slow down and regulate ourselves even in moments when we are feeling stressed, overwhelmed, or panicky.
Combining Yoga Therapy and Traditional Hatha Yoga has changed me. In a world where so much of our lifestyle is designed to make us more comfortable, this practice asks us to move out of our comfort zones and instead sit with what is challenging, painful, and hard to find true and lasting healing.
It’s not easy, but it’s worth doing.
I’ve noticed that a consistent practice has strengthened my nervous system. In situations that might once have felt shaky or overwhelming, I’m able to stay strong, steady, and soft.
I’ve also noticed myself becoming more sensitive and aware of what’s good for me, and what’s not. For example, I realized that drinking alcohol no longer felt good for my body, so I chose to avoid it. This didn't come from a concept of what I ‘should’ be doing, or a moral judgment about whether it’s bad or good, but simply from a closer observation of what does and doesn’t feel good for me. It has been an easy movement towards the positive and pleasurable.
Additionally, I completed Gabor Mate’s year long Professtional Training called Compassionate Inquiry which complements our Teacher Training so well. I’ll be adding into the teachings how we can hold our triggers, fears and every part of ourself in an unabiding empathic and compassionate presence for ourselves and oneanother - as both practitioners on our mats and as yoga teachers for our students.
Who is Traditional Hatha Yoga For?
It’s helpful to have some background in yoga, but the practice can also be challenging or confronting for those with experience – as I discovered during my first class! The truth is, you don’t need to be flexible, or strong, or even very familiar with the yoga poses. As you develop your daily practice, all of that will come.
All you need is the desire to be curious about what’s inside you and what this practice might bring up. What I’ve realized over the years of practicing Yoga that the most important aspect I find within the practice is how honest you are turning up for yourself.
Perhaps you’re interested in deepening your practice even further! Our 3-week 200hr Yoga Teacher Training draws on Traditional Hatha Yoga as the foundation of building your personal practice. Join us next in Spring 2026. Places are limited to a small group which is already filling up with excited yoga practitioners looking to expand their knowledge and practice.
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