What Are the Six Limbs of Hatha Yoga? 6 Powerful Stages

In 2022, about one in six US adults said they had practiced yoga in the past year (16.9%, age-adjusted), according to the National Center for Health Statistics. More than half of them (57.4%) also meditated as part of their yoga. So many people already practice more than stretching, even though the word “hatha” is often used today for a simple, pose-based class.

The classical texts describe something much larger. What are the six limbs of hatha yoga? They are the six stages of practice that medieval hatha texts list as the full path of yoga, and poses are only the first of them.

This guide explains each limb in plain English, shows where the six-limb model comes from, and compares it with Patanjali’s better-known eight limbs. It also gives you a simple way to practice all six at home. At Inteyoga in Colva, South Goa, India, we teach an integrated hatha and raja yoga approach, and this framework sits at the center of it.

Quick Answer: What Are the Six Limbs of Hatha Yoga?

The six limbs of hatha yoga, called shadanga yoga, are asana (posture), pranayama (breath control), pratyahara (sense withdrawal), dharana (concentration), dhyana (meditation) and samadhi (absorption). This six-part scheme comes from hatha texts attributed to the yogi Gorakshanath, such as the Goraksha Shataka. Unlike Patanjali’s eight limbs, it leaves out yama and niyama.

Key takeaways:

• The six limbs move from the body (asana) to the breath (pranayama), then to the senses (pratyahara) and finally to the mind (dharana, dhyana, samadhi).
• Hatha texts do not agree on one number of limbs. Different texts list four, six, seven or eight.
• The six-limb model shares its last six limbs with Patanjali’s system but leaves out the ethical limbs, yama and niyama.
• Beginners can work with all six limbs in a simple form. Advanced breath retention should be learned from a qualified teacher.

If you are new to these Sanskrit terms, our Inteyoga FAQ page explains how we teach and who our programs are for.

What Does “Six Limbs of Hatha Yoga” Mean?

The phrase “six limbs of hatha yoga” refers to the six parts of practice that classical hatha texts list as the complete path of yoga. In Sanskrit, this path is called shadanga yoga. Shat (or shad) means six, and anga means limb or part.

A limb here is part of one body, not a step you climb once and leave behind. You keep working with all six, even if some show results sooner than others.

The word hatha is usually explained in two ways. In Sanskrit, hatha can mean force or determined effort, which points to the steady discipline the practice asks for.

Many teachers also split the word into ha and tha and link these sounds to the solar and lunar energy channels, pingala and ida, which yoga tradition describes as two currents of energy in the body. In that reading, hatha yoga aims to balance the two.

Both explanations lead to the same idea. Hatha yoga uses the body and the breath to steady the mind, and the six limbs describe how that happens, layer by layer.

Where Do the Six Limbs of Hatha Yoga Come From?

The six limbs of hatha yoga come from medieval texts of the Nath tradition that are attributed to the yogi Gorakshanath (also spelled Gorakhnath).

Scholars such as James Mallinson date the early hatha texts in this group to roughly the 11th to 13th centuries CE, though exact dates remain uncertain. The best-known source is the Goraksha Shataka, “Gorakshanath’s hundred verses.”

A widely quoted verse in this text names the six limbs:

āsanaṃ prāṇasaṃrodhaḥ pratyāhāraś ca dhāraṇā
dhyānaṃ samādhir etāni yogāṅgāni bhavanti ṣaṭ

In plain English: “Posture, breath restraint, sense withdrawal, concentration, meditation and absorption. These are the six limbs of yoga.”

Which Texts Teach the Six Limbs?

• The Goraksha Shataka. Kaivalyadhama, the yoga institute founded by Swami Kuvalayananda in Lonavala, India, was the first to publish this text, which had survived only in manuscript form. In its published edition, Kaivalyadhama describes the text as presenting hatha yoga in six limbs: asana, pranayama, pratyahara, dharana, dhyana and samadhi.
• The Vivekamartanda. This related text, also attributed to Gorakshanath, teaches the same six limbs. Mallinson describes it as one of the first texts to combine tantric and ascetic forms of yoga.
• Older six-limb lists. The Maitri Upanishad (6.18) lists six limbs: pranayama, pratyahara, dhyana, dharana, tarka (reasoned reflection) and samadhi. The Amritanada Upanishad gives a similar list. Both leave out asana and place dhyana before dharana, which is the reverse of the later order. Six-limb systems also appear in Shaiva and Buddhist tantric texts.

How Did the Six Limbs Reach Modern Yoga?

The six-limb tradition fed into later hatha texts. According to Mallinson, the Hatha Yoga Pradipika of Svatmarama, the most widely read hatha text today, borrows around thirty verses from the Goraksha Shataka. They include the description of ujjayi, the “victorious breath” now taught in many vinyasa classes.

How Many Limbs Does Hatha Yoga Have in Different Texts?

Hatha yoga has no single fixed number of limbs. Different texts list four, six, seven or eight, depending on what each author wanted to stress. The six-limb model is the classic Nath version, and it sits alongside the others.

Text	Number of limbs	Limbs listed
Maitri Upanishad (6.18)	6	Pranayama, pratyahara, dhyana, dharana, tarka, samadhi
Yoga Sutras of Patanjali	8	Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi
Goraksha Shataka and Vivekamartanda	6	Asana, pranayama, pratyahara, dharana, dhyana, samadhi
Hatha Yoga Pradipika (Svatmarama)	4	Asana, kumbhaka (breath retention), mudra, nadanusandhana (inner sound)
Gheranda Samhita	7	Shatkarma (cleansing), asana, mudra, pratyahara, pranayama, dhyana, samadhi

These lists do not contradict each other. Each is a teaching map, and all of them lead from outer work with the body toward the inner state of samadhi.

The Gheranda Samhita calls its seven-limb system ghatastha yoga, the yoga of the “vessel,” meaning the body. The Hatha Yoga Pradipika folds pratyahara, dharana and dhyana into its later practices of mudra and inner sound.

Limb 1: What Is Asana in Hatha Yoga?

Asana, the first limb of hatha yoga, is a steady and comfortable posture, especially a seated one that lets you stay still for breath work and meditation. In the six-limb texts, asana is not about fitness or flexibility. It makes the body a stable base for the inner work that follows.

Early texts in this tradition mention a traditional count of 84 postures, yet they describe only a few seated postures in detail, such as padmasana (lotus pose). The original aim was to sit well for a long time, with a straight spine and a quiet body.

Modern hatha classes use far more postures to build strength, mobility and body awareness. That is useful, as long as the original purpose is not forgotten.

How Can Beginners Practice Asana?

• Start with simple seated poses such as sukhasana (easy pose) or vajrasana (kneeling pose).
• Sit on a cushion or folded blanket so your hips are higher than your knees.
• Keep the spine straight but relaxed, with soft shoulders and a still face.
• Warm up with a few standing and lying poses before you sit.
• Don’t force full lotus. Pushing into it can strain the knees.

If you sit at a desk all day, a few minutes of gentle hip and back stretches before your seated practice may make sitting feel easier.

Limb 2: What Is Pranayama in Hatha Yoga?

Pranayama, the second limb of hatha yoga, means regulating and expanding prana, the life force described in yoga tradition, through controlled breathing. The Goraksha Shataka calls this limb prana-samrodha, “restraint of the breath.”

Hatha texts treat the breath as the bridge between body and mind, and many of them make pranayama the central practice. The other limbs support it.

The six-limb texts give special weight to kumbhaka, or breath retention. The Goraksha Shataka recommends gradually increasing breath retention as the best path toward samadhi. Classical teachers warned that breath work done in a hurry can cause harm, so “gradually” is the important word.

How Can Beginners Practice Pranayama?

• Begin by watching your natural breath for five minutes.
• Practice slow, full abdominal breathing while lying down or sitting.
• Learn nadi shodhana (alternate nostril breathing) without holding the breath.
• Try gentle ujjayi breathing, with a soft sound at the back of the throat.
• Leave breath retention until you can learn it from a qualified teacher.

A few rounds of slow breathing before a stressful meeting or exam is one simple way to bring pranayama into daily life.

Limb 3: What Is Pratyahara in Hatha Yoga?

Pratyahara, the third limb of hatha yoga, means drawing the senses inward, away from outside objects, so the mind can turn toward itself. It connects the outer limbs (asana and pranayama) with the inner limbs (dharana, dhyana and samadhi).

A classic image for it comes from the Bhagavad Gita (2.58), which compares a steady person to a tortoise pulling its limbs into its shell. The yogi draws the senses back from the world in the same way.

Pratyahara does not mean blocking the world out by force. The senses simply stop pulling the mind outward all the time. You may still hear traffic outside, but it no longer grabs your attention.

How Can Beginners Practice Pratyahara?

• Close your eyes after asana and notice your attention turning inward.
• Try yoga nidra, a guided relaxation that many teachers present as a pratyahara practice.
• Move your attention slowly through the body, one part at a time.
• Cut down on sensory overload, such as phone use in the hour before bed.

Limb 4: What Is Dharana in Hatha Yoga?

Dharana, the fourth limb of hatha yoga, is concentration: holding the mind on a single point. That point might be the breath, a sound, an image, an area of the body or an inner energy center.

Once pratyahara turns the senses inward, the mind needs somewhere to rest, and dharana gives it that place. At first the mind will wander. Each time you notice and come back, you are training concentration.

Some hatha texts, including the Gheranda Samhita and the Vivekamartanda, describe concentrations on the five elements: earth, water, fire, air and space. These are advanced practices.

How Can Beginners Practice Dharana?

• Count your breaths from one to ten, then start again.
• Rest your attention between the eyebrows or at the center of the chest.
• Repeat a short sound or mantra such as Om, silently or aloud.
• Start with five minutes a day and add time slowly.

Limb 5: What Is Dhyana in Hatha Yoga?

Dhyana, the fifth limb of hatha yoga, is meditation, a steady and unbroken flow of attention toward one object. In dharana you work to hold focus. In dhyana the focus holds with much less effort.

Here is a simple way to tell them apart. In dharana you keep bringing the mind back, while in dhyana the mind stays without being called back.

The Gheranda Samhita describes three kinds of dhyana. Sthula dhyana is meditation on a form, such as an image of a deity or teacher. Jyotir dhyana is meditation on an inner light, and sukshma dhyana is subtle meditation on a point of energy or awareness.

How Can Beginners Move Toward Dhyana?

• Keep a fixed daily time for sitting, even a short one.
• Use the same object of focus for several weeks instead of switching often.
• Try not to judge sessions as “good” or “bad.” Regular practice matters more than any one sitting.

Limb 6: What Is Samadhi in Hatha Yoga?

Samadhi, the sixth and final limb of hatha yoga, is complete absorption, a state in which the sense of a separate “meditator” fades and only awareness remains. The other five limbs all lead toward it.

The hatha texts describe samadhi as deep stillness of breath and mind. The Hatha Yoga Pradipika gives it many names, including raja yoga, unmani and sahaja. Hatha yoga was never meant to stop at the body. The texts present it as preparation for raja yoga, the yoga of the mind.

For most beginners, samadhi is a long-term aim, not a daily target. Classical teachers say it comes through years of practice, good guidance and a steady life, so the practical step is patient work with the earlier limbs.

How Do the Six Limbs of Hatha Yoga Work Together?

The six limbs form one path from the outer body to the inner mind, and each limb prepares the ground for the next. Asana steadies the body and pranayama steadies the breath. Pratyahara turns the senses inward, dharana gathers the mind on one point, dhyana lets that focus flow, and samadhi is full absorption.

The first three are often called the outer or preparatory limbs, and the last three the inner limbs. Patanjali’s Yoga Sutras (3.4) call the combined practice of dharana, dhyana and samadhi samyama.

A 12-Week Six-Limb Practice Ladder for Beginners (Inteyoga Guide)

We suggest this simple 12-week plan for healthy beginners. It is a general learning guide, not a medical program, so adjust it with a qualified teacher.

Weeks	Asana	Pranayama	Pratyahara	Dharana and dhyana	Daily time
1 to 2	Gentle stretches, easy seated pose	Natural breath awareness	Eyes closed after practice	2 minutes of breath counting	15 to 20 min
3 to 4	Add standing and lying poses	Slow abdominal breathing	5-minute body scan	3 to 5 minutes on one focus point	20 to 25 min
5 to 8	Hold seated pose for 10 minutes	Nadi shodhana without retention	Short guided yoga nidra	5 to 10 minutes, same focus point	25 to 35 min
9 to 12	Longer, steadier seated practice	Gentle ujjayi, guided by a teacher	Longer yoga nidra	10 to 15 minutes of quiet sitting	35 to 45 min

Regular practice in the right order matters more than reaching advanced techniques quickly.

How Can You Practice All Six Limbs in 20 Minutes?

You can touch all six limbs in a 20-minute home session by moving from body to breath to mind, in order. This sample routine suits healthy beginners:

1. Asana (7 minutes): gentle neck rolls, cat-cow, a few standing forward bends and a short twist. Finish in a comfortable seated pose.
2. Pranayama (4 minutes): slow abdominal breathing, then a few rounds of nadi shodhana without holding the breath.
3. Pratyahara (3 minutes): close your eyes and scan slowly from the feet to the head. Let outside sounds come and go.
4. Dharana (3 minutes): count your breaths from one to ten and start again whenever you lose count.
5. Dhyana (3 minutes): stop counting and stay with the breath.
6. Samadhi (as an aim): no technique produces it. Sit quietly for a moment before you open your eyes.

You can use this routine in the morning before work or in the evening to wind down. The timings are flexible.

What Are the Benefits of the Six Limbs of Hatha Yoga?

Research on yoga as a whole suggests possible benefits for stress, sleep, balance and some kinds of pain. The traditional aim of the six limbs goes further, toward a steady and absorbed mind. These are two different kinds of claim, so it helps to keep them apart.

The US National Center for Complementary and Integrative Health (NCCIH) summarizes research suggesting that yoga may improve general wellness by relieving stress and supporting sleep, balance and emotional health, and may help relieve low-back and neck pain. NCCIH also notes that many yoga studies have been small. In most cases, yoga has shown promise rather than proven results. Yoga does not replace medical care.

People already turn to yoga for these reasons. In the 2022 US survey, 28.8% of adults who practiced yoga said they did it to treat or manage pain.

In the tradition, each limb has its own purpose:

• Asana creates a stable, comfortable seat for longer practice.
• Pranayama regulates the breath, which the texts see as the link between body and mind.
• Pratyahara turns attention away from the constant pull of the senses.
• Dharana trains the mind to stay on one point.
• Dhyana lets that attention settle into an unbroken flow.
• Samadhi is the final aim: absorption and freedom from the restless movement of the mind.

The six-limb model also gives your practice structure. You follow a clear order and know why each part comes where it does, instead of mixing poses and breathing drills at random.

Six Limbs of Hatha Yoga vs the Eight Limbs of Yoga: What Is the Difference?

The six limbs of hatha yoga leave out yama (ethical restraints) and niyama (personal observances), the first two of Patanjali’s eight limbs. The last six limbs are the same in both systems.

Feature	Six limbs of hatha yoga (shadanga)	Eight limbs of yoga (ashtanga)
Main source	Goraksha Shataka, Vivekamartanda	Yoga Sutras of Patanjali
Tradition	Nath hatha yoga	Classical yoga (often linked with raja yoga)
Number of limbs	Six	Eight
Yama and niyama	Not listed as limbs	First two limbs
Main emphasis	Body, breath and energy as tools for the mind	The mind and its training, with ethics as the base
Role of breath retention	Central, seen as a main path to samadhi	One limb among eight
Final goal	Samadhi	Samadhi and kaivalya (liberation)

Why Do the Six Limbs Leave Out Yama and Niyama?

Leaving them out of the list does not mean the texts consider ethics unimportant. Scholars point out that early hatha texts were often written for ascetics, who were already expected to live a disciplined life.

Other hatha texts give ethical guidance in their own way. The Hatha Yoga Pradipika stresses mitahara (moderate eating). It also lists six habits that help yoga succeed, such as enthusiasm, courage and perseverance, and six that harm it, such as overeating and excessive talking.

Which Model Should You Follow Today?

We suggest using both. Patanjali’s yamas and niyamas give you an ethical base, and the six limbs of hatha yoga give you a clear, body-based method.

Is the Six-Limb Path Safe for Beginners?

For most healthy beginners, the six-limb path is safe when practiced gently, in order and with proper guidance. Most problems come from forcing postures or trying advanced breath work too early.

NCCIH notes that learning yoga on your own without supervision has been associated with increased risk, so a qualified instructor helps.

Talk to your doctor before you start, and take extra care, if any of these apply to you:

• Pregnancy: many teachers advise avoiding breath retention, deep twists and strong abdominal pressure.
• High or low blood pressure: avoid breath retention and head-down postures unless your doctor clears them.
• Heart conditions: avoid forceful breathing and breath retention.
• Glaucoma or other eye problems: avoid head-down postures.
• Recent surgery or injury: wait for medical clearance.
• Mental health conditions: deep meditation or breath work can bring up strong feelings. Work with a qualified teacher and keep your health care provider informed.

Stop any practice that causes dizziness, pain, breathlessness or distress.

What Mistakes Do Beginners Make With the Six Limbs?

The most common mistake is treating hatha yoga as asana only and skipping the other five limbs. Other common ones:

1. Rushing to breath retention. Kumbhaka is a strong practice and should be learned slowly from a teacher.
2. Forcing advanced seated poses. A comfortable seat you can hold beats a painful lotus.
3. Expecting fast results in meditation. Dharana and dhyana develop with steady daily practice.
4. Practicing in random order. The six limbs work best from outer to inner.
5. Ignoring daily habits. Sleep, food and screen time all affect the mind you bring to the mat.
6. Chasing samadhi. Work on the earlier limbs and let deeper states come in their own time.

How Does Inteyoga Teach the Six Limbs?

At Inteyoga, we teach the six limbs of hatha yoga as part of an integrated hatha and raja yoga lifestyle, rooted in classical texts and practiced in a residential setting. Our school, Swami Krishnananda Yoga Vidyapeeth, is in Colva, South Goa, India, and is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300 and RYS 500).

Our founder-director, Dr. Ashutosh, teaches with reference to Sanskrit texts, anatomy and a preventive approach to health. You can read more on our teacher page.

For trained teachers who want to go deeper, our current course is the Advanced TTC 300-Hour Integrated Restorative Yoga (Including Yoga Nidra, Chakra Sadhana, and Prana Vidya Intensive). Several of its practices connect to the six limbs. Yoga Nidra is often taught as a pratyahara practice, Prana Vidya builds on pranayama, and Chakra Sadhana works with concentration and meditation.

The advanced 300-hour program is residential, taught in English and runs for 43+2 days. It is open to applicants aged 21 to 60 who have completed a TTC 200 or an equivalent qualification. It is an advanced teacher training, not a beginner retreat. Under our Gift-it-Forward model, no payment is required to apply or to participate. After completing, participants may voluntarily support the Gift-it-Forward initiative to help future aspirants, with no obligation.

If you are a beginner, we are developing a planned 200-hour program, expected around mid-2027. Details will be shared once officially announced. You can also browse our courses, details and fees or read what past students say on our testimonials page.

Conclusion: Why the Six Limbs of Hatha Yoga Still Matter

So, what are the six limbs of hatha yoga? They are asana, pranayama, pratyahara, dharana, dhyana and samadhi, a path that runs from a steady body to a quiet, absorbed mind.

The model is a useful reminder that hatha yoga is much more than exercise. Postures are the first step. Breath work, inner focus and meditation make up the rest of the practice, and the texts present them in a clear order.

If you have completed a 200-hour training and want to study these limbs in depth, you can apply for our advanced 300-hour program in Colva, South Goa. Apply through our application form. You can also email us at info@inteyoga.org or send a WhatsApp message to +91 935-473-7240.

About Our Founder-Director

Founder-Director: Dr. Ashutosh, MBBS, M.Sc. (Yoga), Yoga Master Level 6 (Yoga Certification Board, Ministry of AYUSH, Government of India), Swami Krishnananda Yoga Vidyapeeth and Inteyoga, Colva, South Goa.

Safety Note and Medical Disclaimer

This article is for general education only and is not medical advice. Yoga, breathing practices and meditation may not suit everyone. Please consult a qualified doctor before starting a new practice, especially if you are pregnant or have high or low blood pressure, a heart condition, glaucoma, a recent injury or surgery, or a mental health condition. Learn advanced techniques, such as breath retention, only under the guidance of a qualified teacher. A yoga teacher training does not qualify anyone to diagnose or treat medical conditions.

Frequently Asked Questions About the Six Limbs of Hatha Yoga