HATHA YOGA BEGINNERS SEQUENCE SERIES

However make sure that whenever you are doing Hatha Yoga, maintain a sequence where countering poses are present. However, it is possible, that the back pain is due to a weak core and weak lower back muscles. Forward bends tend to bring instant relief. There are multiple instances where students with back pain, don’t like doing poses with back-bends. Side twists should also be done on the left & right. For instance, forward bends have to be balanced with backward bends. Don’t miss any step as it could be a countering pose (asana). If you are experiencing pain, or have any medical issues, consult your doctor before doing this Hatha Yoga sequence.Įnsure countering poses are done in the sequence. Each pose (asana) should be accompanied with proper breathing. You should while doing the sequence not experience pain, or feel unwell.ĭoing the sequence mindfully is important. However, you should also if required do a few stretches as a warm-up. The sequence has been designed in such a manner that your body gets a proper warm-up. Vrkhasana (Tree Pose) – 1 minute each sideįind steadiness within each pose/asana in the overall sequence.Trikonasana (Triangle Pose) – 30 seconds each side.Sukha Kakasana (Easy Crow Pose) – 30 seconds.Ardhya Matsyendraasana (Half Spinal Twist) – 30 seconds each side.Shahshankasana (Child’s pose) – 30-45 seconds.Dhanurasana (Bow pose) – 10 – 20 seconds.Bhujangasana (Cobra Pose) – 30 – 40 seconds.Makarasana (Crocodile pose) – 30-45 seconds.Purvottasana (Upard plank pose) – 10 seconds.Paschimottanasana (Seated forward bend pose) – 1 minute.

Sukha Gomukhasana (Easy cow face pose) – 1 minute each side.

Shavasana (Corpose pose) – 30 -45 seconds.

Pawanmuktasana (Air release pose) – 30 – 45 seconds.

Ardha Setu Bandhasana (Half-bridge pose) – 30 seconds.

Salamba Sarvangasana (Shoulderstand pose) – 1 minute.

Shirshasana (Headstand pose) – 1 minute.

Shashankasana (Child’s pose) – 30-45 seconds.

Surya Namaskara ( Sun salutation) – 12 rounds (10 minutes).

Shavasana (Corpse pose) – 30 – 45 seconds.

Anulom Vilom (Alternate nostril breathing) – 5 minutes.

Kapalbhati (Skull shining breath) – 3 rounds (5 minutes).

Duration – 90 minutes Hatha Yoga Sequence In the following, we have described a 36 step Hatha Yoga sequence, which in total should take you up to 90 minutes.Īlso Read – Hatha Yoga, Hatha Yoga Health BenefitsĪpprox. Proper Hatha Yoga sequence is also important since a yoga pose (asana) that bends your spine backward should be countered with a pose (asana) that bends it the other way. However based on the principles of Chakras, one can draw a sequencing of Asanas beginning with Crown chakra and move downward so as to make space for Kundalini to rise. There is no clear guide on Hatha Yoga sequence. Hatha Yoga Sequence can be followed in multiple ways depending on the time available, level of expertise, and comfort in doing Yoga poses (asanas) of the individual.

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HATHA YOGA BEGINNERS SEQUENCE SERIES

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Hatha yoga beginners sequence