Hamsa Hatha Kriya

A Breath-Centered Path to Inner

Stillness and Self-Realization

What is Hamsa Hatha Kriya?

Hamsa Hatha Kriya is a deeply symbolic and integrative yogic practice that combines the physical discipline of Hatha Yoga with the mystical resonance of the Hamsa mantra—the spontaneous sound of the breath that affirms our unity with the Divine.

This kriya harmonizes breath (prana), body (asana), and awareness (dhyana) through a balanced synthesis of postures, breath control, inner mantra repetition, and meditative focus. Rooted in ancient yogic traditions, Hamsa Hatha Kriya is both a practical and sacred path toward self-realization.

The Meaning of “Hamsa”

The word Hamsa (also rendered So’ham) is more than a mantra—it’s a declaration of truth:
“I am That.”

It is the natural sound made by the breath:

  • “Sa” – heard during inhalation

  • “Ham” – heard during exhalation

This breath-mantra links the practitioner’s soul (Atman) to the Supreme Self (Brahman), gently guiding the mind inward with each breath.

Core Components of the Practice

Asana (Postures)

Grounding and meditative postures that support stillness and breath awareness:

  • Siddhasana

  • Padmasana

  • Vajrasana

Pranayama (Breath Regulation)

  • Nadi Shodhana (alternate nostril breathing) to balance Ida (moon) and Pingala (sun) nadis

  • Gentle Ujjayi or conscious natural breath with attention on the “Hamsa” sound

Mudras and Bandhas

  • Jalandhara Bandha (throat lock)

  • Mula Bandha (root lock)

  • Gyana Mudra (gesture of wisdom)

    These techniques direct subtle energies upward and support meditative absorption.

Mantra Awareness

  • Mental repetition or silent observation of “Ham-Sa” or “So-Ham” synchronized with the breath

  • Helps dissolve thought patterns and fosters inner witnessing

Meditative Awareness

As the breath and mantra merge, the senses withdraw (pratyahara), leading to deep meditation (dhyana) and glimpses of absorption (samadhi).

Purpose and Benefits

  • Balances solar and lunar energies (Ha = sun, Tha = moon)

  • Calms the nervous system and reduces mental agitation

  • Sharpens breath and energy awareness

  • Awakens the witnessing consciousness (Purusha)

  • Prepares the subtle body for advanced practices like Kriya Yoga or Samyama

  • Supports the natural unfolding of pratyahara, dharana, dhyana, and samadhi

Traditional Roots

Hamsa Hatha Kriya draws from the Tantric and Hatha Yoga traditions, with references found in sacred texts like the Hatha Yoga Pradipika and Shiva Samhita. These scriptures speak of the breath’s natural mantra as a profound key to liberation.

It is honored in Kriya Yoga and Kundalini Yoga lineages as a foundational sadhana (spiritual practice), emphasizing effortless awareness and subtle inner awakening.

Hamsa Kriya: The Heart of the Practice

At its essence, Hamsa Kriya is a silent meditation where the practitioner simply observes the breath, repeating “Sa” on inhalation and “Ham” on exhalation. This minimalist yet powerful practice:

  • Dissolves egoic identification

  • Anchors the mind in stillness

  • Reveals the inner Self beyond thought

As the breath becomes the mantra, and the mantra becomes the breath, the practitioner enters the sacred realm of non-doing—resting in the eternal present.

Begin Your Journey Inward

Whether you're a seasoned yogi or a seeker of inner peace, Hamsa Hatha Kriya offers a gentle yet profound entryway into deeper awareness. Through breath, posture, mantra, and stillness, the practice guides you home—to the Self that was never separate.

“Ham-Sa… I am That.”

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