#HATHA YOGA BEGINNERS SEQUENCE HOW TO#

Wide-legged Forward Fold ( Prasarita Padottanasana)įrom skandasana, bend the left knee and walk the hands to the middle, so your weight is placed evenly between both feet. Place both hands in front of your body, flex through the left foot and let the right hip sink into the stretch. Reach the left hand overhead with the palm facing down. Place your right hand on the inside of the right foot and the left foot flat on the floor with toes facing the side of your mat. Right-side Side Angle ( Uttitha Parsvakonasana) Inhale lifting your arms.ĭrop the right fingertips to the floor as you reach up and over through the left fingers stretching the left side body. Step the right foot between your hands with your knee stacked above your foot. This warms up the spine and stimulates the spinal nerves that are wrapped around it. Take several rounds combining your breath and movement. Inhale, dropping the waist, extending your tailbone backwards as you lift your chest forwards.Įxhale, rounding the spine like an angry cat, so your navel reaches up and your head drops down. Cat-cow ( Marjaryasana– bitilasana)Ĭome into a table-top position with your hands and feet on the mat. Give yourself 5 minutes, if not 10 to really soak it all up. Savasana is our time for total relaxation and integration and no practice would be complete without it. Have you heard anyone say a bad word about savasana? Nope, I didn’t think so. So breathe into it, stay present with the sensations, and enjoy slowing down. This is the more lunar part of the practice and is just as important as the active standing postures. Try to include a seated forward fold, a bridge pose and a twist to release the spine. Supine and seated postures cool the body and prepare you for your final relaxation. Just as you took time to warm up, you need time to slow things back down, instead of screeching to a holt. Think lunges, warrior II, and maybe some balancing postures.

You Might Also Like: 10 Classic Hatha Yoga Poses I’m not kidding, sun salutations create heat, boost your blood flow and stretch all the major muscle groups in the body. That’s right, you don’t need to practice hot yoga, you already have the equipment you need to get your body sufficiently toasty!

Then comes Surya Namaskar, sun salutations, to warm up the body. Cat-cow is the perfect way to warm-up your spine, as detailed later. Then you’re ready to start to integrate that awareness with movement. This could be as simple as an easy seat, child’s pose or even lying in savasana. Start with a few basic grounding poses to help you arrive in your body and become aware of your breath and physical sensations. You’ll want to craft out a gentle yoga sequence starting with simple asanas, leading to more challenging ones and then coming back to more basic postures before your final relaxation, sweet savasana.

#HATHA YOGA BEGINNERS SEQUENCE HOW TO#

How to Create a Hatha Yoga Sequence for Beginners You might also like: How To Do A Handstand For Beginners in 4 Easy Steps Then you can explore your own flow from there. I’ll share with you a hatha yoga sequence for beginners that I made so that you have a good place to start. It’s only one of the eight limbs of yoga, providing you with a perfect physical practice to support your entire yogic lifestyle.

So although it is a practice of physical postures designed to tone the internal organs, and stimulate the systems in our bodies, it’s also working on a mental level. It simply means you are consciously putting your body into a different position.īy adopting a specific asana, you can change how you think, feel and experience the world around you.Įver dragged yourself to a class feeling low in energy, but left feeling revitalized and ready to take on the world?Īs you tune in to your body, you start to listen more and those listening skills don’t just switch off the moment you step off the mat. This doesn’t mean forcing yourself into painful twists and knots! In many Indian languages, the word hatha means adamant, or with force.ĭon’t worry, though. Ha means sun, and ta means moon masculine and feminine.Įverything you can cast your eyes on has an element of sun in, as it’s our source of life or prana.īut fly too close to the sun and you’ll get burnt, right? So we also need the cooling, calming energies of the moon to bring us into balance. It’s about preparing the body for spiritual practice and growth by optimizing the body’s systems, maximizing our human potential. Sure, there might be side-effects of strength and flexibility, but these are not the goal of Hatha Yoga. Hatha Yoga is not the exercise that the Western world might have you believe.

Hatha yoga beginners sequence