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克利亞哈達瑜伽是一門通過體式、能量鎖和身印掌控身體的科學藝術，因此是克利亞瑜伽學生的起點。體式是能讓人放鬆的身體姿勢，身印是一個影響生命能量流動的手勢、動作，或者是一個體式、能量鎖和調息法的組合。身印是其所對應的精神態度。能量鎖在精神和肌肉層面引導生命能量流動。古代瑜伽成就者練習體式、能量鎖和身印以淨化氣脈（即能量通道）；去除能量堵塞；開啟並增強脈輪（精神能量中心）。哈達瑜伽的發展也是為了逐漸增加生命能量的傳輸、增強免疫系統並避免身體功能失調。
哈達（Hatha）一詞是從兩個詞根來的，Ha是指太陽，tha則指月亮。他們對應於我們人性中的陽性（陽）和陰性（陰）的兩面。當今的哈達瑜伽更多指的是體式。在古代瑜伽成就者的傳統教授中，哈達瑜伽是作為輔助呼吸練習而教授的。體式可以幫助思想集中，並使我們人性兩個主要方面成為一體：觀點明確和理性的陽性一面以及樂於接受和直覺感性的陰性一面。剛開始練習瑜伽的學生通常會注意到身體某一邊缺乏靈活性。通過練習克利亞瑜伽體式，這些身體的不平衡會消失。身體缺乏靈活性與氣脈內能量堵塞相關。
經過練習之後，學生在瑜伽的每次呼吸時可以感受到整個氣脈網絡中流動的生命能量。
相比我們的心智體或者情緒體，我們的肉體相對比較容易掌控，因為前面兩者更加精微，而且不容易被意志掌控。體式、能量鎖和身印會在五個層面上都帶來放鬆的狀態。內部器官、腺體得到了按摩從而穩定了肉體。體式對於預防和治療諸如糖尿病、呼吸疾病和高血壓等諸多的疾病、身體的功能失調以及情緒失控都非常有效，因此有助於去除人最通常的痛苦來源即不健康的身體。體式也可以幫助身體在冥想時的穩定和舒適；幫助調節壓力的負面影響，使人在任何情況下都能保持平衡狀態。練習體式時持續的覺知可以引導學生進入冥想。
巴巴吉從經典哈達瑜伽上千種的體式中選擇了十八個體式及其變體作為克利亞哈達瑜伽體式。這十八個體式有效地並全面地覆蓋了所有身體部位，對於克利亞瑜伽其他層面的目標有輔助作用。最理想是在學習和練習調息法以及冥想之前學習並練習體式。體式是一生練習中重要的一部分，甚至在靈性發展和變化的最後階段也非常重要。
在練習十八個體式時需要注意以下原則：
1. 分步練習體式而不要急於進入體式最後階段，以避免肌肉拉傷；如果在體式某一階段覺得很困難，請回到之前的步驟。堅持練習會慢慢能進步到體式更難的階段。練習體式不是競賽行為。不管自身的靈活度如何，只要盡最大所能堅持練習，體式給所有人帶來的好處是一樣的。
2. 按照兩個一組練習體式。每個體式都有反向體式，在反向體式中，之前體式中緊張的肌肉得到放鬆。例如體式三（體式）和體式四（反向體式）是一組，體式五（體式）和體式六（反向體式）是一組。練習某一體式的益處是在其反向體式中得到吸收的。
3. 時刻保持對呼吸的意識。隨著體式進行呼吸，永遠不要屏氣。利用呼氣將生命能量引導到身體較緊的緊張區域。呼吸的質量反映了身體和思想的狀態。呼吸應該保持平穩和平均。如果呼吸感覺到受限，回到之前的體式階段或者結束該體式。
4. 每個體式之後至少放鬆三十秒鐘，放鬆時間也可以與體式時間相等。練習體式的首要目的是為了放鬆。體式是一個身心圖表，通過體式可以使得血液、淋巴系統和生命能量在體內循環，同時將毒素送到可以將其排出體外的器官內。體式以及之後的放鬆的療愈效果是驚人的。
5. 大部分的體式有一個靜態階段和慢動作的動態階段（稱作」kriya」）。以幾十秒的靜態動作開始，然後每個動作至少重複十幾次，之後再慢慢增加時間和重複次數。動態階段按摩內部器官並增加循環，幫助身體慢慢接受逐漸增加的生命能量。這些微小逐步進階的步驟使得我們能緩慢地進入更深層的拉伸，可以大幅提升身體的靈活度。
6. 關注我們的身體以及身體的感受和緊張區域。在保持體式時，放鬆不需要使用的肌肉。以一個旁觀者緩慢且從容不迫地練習體式。保持對身體、生理、思想和情緒反應進行持續觀察。不要讓思想轉移到其他地方。
7. 每天堅持在早上或者晚上（或者早晚）呼吸和冥想練習前練習所有十八個或部分體式。
8. 臨床研究表明：如果緩慢溫和地練習體式並在體式間放鬆可以治癒身體的各種功能性失調。在身體放鬆的情況下保持體式一到三分鐘。如果為了治療某種疾病或者釋放深層的壓力和緊張，可以保持體式更久的時間。如果身體開始顫抖，緩慢地結束體式。練習目的是為了能輕鬆地保持體式。
在接下去的公眾號文章中，我們將逐步列出如何練習這套體式；能堅持每天或經常練習的修習者都享受到了眾多身體和靈修方面的益處。
Kriya Hatha Yoga, the scientific art of mastering the physical body, through asanas, bandahs, and mudras is the point of departure for the student of Kriya yoga. An Asana is a physical posture which produces relaxation. A Mudra is a gesture, movement or combination of Asana, Bandha and pranayama that affects the flow of life force, known as prana. It also refers to a corresponding psychic attitude. A Bandah is a psycho-muscular energy lock that directs the flow of pranic energy. They were practiced by the Siddhas, the ancient masters of Yoga to purify the nadis (the energy channel) and to eliminate energy blockages and to awaken and strengthen the chakras (Psycho-energy centers). This hatha yoga was also developed to gradually increase the transmission of pranic energy, as well as to strengthen the immune system and keep the body free of functional disorders.
The word 「Hatha」 is derived from two root words, 「Ha」 meaning sun and 「tha」 meaning moon. They correspond to the masculine (Yang) and femine (Yin) sides of our human nature. Hatha yoga today is mostly associated with physical postures. In the traditional teachings of the Siddhas, it was taught as an adjunct to breathing exercises. the postures also help to secure mental concentration and to integrate the two major aspects of our personality, the assertive, rational masculine and the receptive, intuitive feminine. A lack of flexibility, one one side of the body is often noted by the beginning student of yoga. By practicing the Kriya Hatha Yoga postures, this imbalance can be eliminated. The lack of flexibility is associated with energy blockages in the nadis.
After some practice, the student of yogic breathing can actually feel the flow of vital life energy (Prana) throughout the network of nadis during each breath.
It is relatively easy to control the physical body in comparison to the mental or vital bodies, as the later are subtler and less subject to the exercise of human will. The postures, bandahs and mudras bring about a state of relaxation on all five planes. They massage the internal organs and glands and stabilitze the physical body. They are effective in the prevention and cure of many diseases and functional disorders, such as diabetes, respiratory conditions and hypertension, as well as emotional instability. They can thus eliminate one of humanity’s most common sources of misery, poor health. They also help the physical body to remain stable and comfortable during meditation. The postures enable one to regulate the debilitating effects of stress and maintain balance in all situations. Their practice with continuous awareness introduces the student to meditation.
For his Kriya Hatha Yoga, Babaji has selected 18 postures with several variations from among the thousands of ostures that exist in classical Hatha Yoga. These 18 cover all parts of the body effectively and efficiently and are complementary to the objectives of other phases of his yoga. Ideally they should be learned and practiced prior to learning and practicing pranayama and meditatin. They remain an important part of ones practice through life, even during final stages of spiritual development and transformation.
In practicing the 18 postures, one should keep in mind the following principles:
Do the postures in stages, to avoid straining the muscles by going too quickly into the final stage; if you reach a stage which is too difficult, go back to the preceding stage. The ability to do more difficult stages will gradually develop. There is nothing competitive about doing the postures. No matter what one’s degree of flexibility, one will benefit just as much as the next person, if one practices them regularly to the best of ones ability.
Do the postures in pairs. Each posture has a counterpose, in which the muscles which were tensed in the preceding postures are relaxed in the following pose. For example posture #3 and #4 go together, as do #5 and #6 etc. Many of the benefits from the previous poses are assimilated during the counterpose.
Keep awareness on the breath. Keep the breath moving as you do the postures, never holding the breath. Use the exhalation to direct the prana into the tight areas and tensions in your body. The quality of the breath will reflect what is going on in the body/mind. The breath should remain smooth and even. If the breath feels restricted, return to a previous stage or come out of the pose completely.
Relax after each posture for at least 30 seconds, or for as long as you held the posture. Relaxation is the first purpose in doing the postures. Asana is a mind body diagram that directs circulation of blood, lymph and prana and direct toxins to the organs of elimination. Asana followed by relaxation can offer remarkable healing effects.
Most of the postures have a static phase and a phase, known as the 「Kriya」, involving slow movements. Start by allocating a fraction of a minute to the static phase and at least a dozen repetition for each movement and gradually increase the time and repetitions. The movements massage internal organs and increase circulation and help the body to open slowly to the increasing energy (prana). Small progressive steps allow us to slowly go deeper into a stretch and can dramatically increase our flexibility.
Focus on the physical body, its sensations and tension. Relax the muscles not needed to hold the posture in place. Do the postures slowly and deliberately, as a witness. Remain continually aware of your body and its physical, mental and emotional reactions. Do not allow the mind to wander to other subjects.
Every day, practice all 18 postures, or at least some of them, in the morning or evening (or both) before breathing and meditation.
Clinical studies have shown that the postures may heal the body of various functional disorders when they are done slowly, gently and with relaxation in between. Hold each asana from one to three minutes without straining. You may remain in a posture for longer periods of time to treat a particular condition or to release deeply held tensions. If your body begins to tremble slowly release out of the posture. The goal is to hold postures with ease.
In the coming articles, we will give detailed explanations about each of the 18 postures. Those who have kept daily or a regular practice has enjoyed immensely the benefits at different levels of our physical and subtle bodies.
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