#Hatha yoga class sequence plus#

Modification: If you feel tension in your hamstrings, use yoga blocks under your hands for support or make a deeper bend in your knees.

Gently pull on your big toes, lengthen your spine, keep your legs strong, and stay for 5 breaths.

Fire up your legs by rolling your weight forward to the balls of your feet and engaging your thigh muscles.

Bend your knees if you need, otherwise, begin to straighten your legs.

Bend your elbows to the side of the room and use your arm strength to pull your belly closer to your thighs.

As you exhale, fold forward and bring your stomach toward your thighs.

As you inhale, lengthen your spine and look forward, creating a flat back.

With your middle and index fingers grab onto your big toes and create a tight grip.

Bend your knees if you need to as you fold forward.

Draw your belly in and forward at your hips.

Make sure that your feet are hips width distance with your toes pointing forward. For a more restorative version, you can bend your knees and reach for opposite elbows. Standing Forward FoldĪ great pose for opening up your hamstrings and lengthening your spine, Standing Forward Fold can be practiced by grabbing the big toes for a deeper stretch.

Modification: If you’re wrists are bothering you while doing this, roll up your mat under your hands to create an angle and take pressure off of them. Keep your arms straight as you breathe and move.As you exhale, draw your belly in and look toward your belly button.On your inhale, arch your back and look up, lifting your chin away from your chest.Spread your fingers wide on the mat and keep your knees hips width distance apart.Check that your hands are under your shoulders and your knees are under your hips.Begin in a tabletop position on your hands and knees at the center of your mat.This movement is typically done at the beginning of practice and helps to warm up your spine. Modification: Place a bolster underneath your upper torso to give yourself more space and support.Ĭat/Cow are two movements linked with your inhale and your exhale. Close your eyes and slow down your breath.Sink your hips down toward your heels and feel your side body long.Soften your shoulders away from your ears and bend your elbows.Relax your head, hands, and elbows on the mat. Walk your hands forward until your forehead and arms rest on your mat. Bring your big toes to touch behind you and keep your heels apart.Open your knees apart as wide the width of your mat.Start seated at the center of your mat with sitting on your heels with your knees together.Child’s Pose opens up your body and allows you the space to slow down and connect to your breath. This pose is a great place to begin your practice and also a wonderful place to rest when you need a moment to breathe and center. When practicing each pose, make sure to take you time getting into and out of each one, and utilize any props that best suit your needs.

#Hatha yoga class sequence plus#

We also created a video that covers all the poses on this list PLUS 18 other yoga poses with modifications that is perfect for beginners! You can check that out below:īelow you’ll find 15 popular Hatha yoga poses you will most likely find yourself practicing if you go to a Hatha class. I always highly recommend starting out with a slower paced practice like Hatha Yoga if you are completely new to yoga so you can really dive deep into the postures and find the version of the pose that works for you. If you’re wondering which type of yoga is best for you, the answer really depends on what you are looking for in a practice and your level of expertise. In Hatha Yoga, poses are held for at least 5 breaths and you are really given the time to settle into the posture and bring your awareness to your breath. In Vinyasa Yoga, poses can be held for as little as 1-2 breaths, making it a sweaty, fast paced practice. The main difference between Hatha Yoga and Vinyasa Yoga is the pace. What is the Difference Between Hatha Yoga and Vinyasa Yoga?

In Hatha Yoga, poses are held for around 5 or more breaths and focus on finding the breath while staying in a posture. But in the western culture, Hatha Yoga is often referred to as a specific type of yoga that incorporates traditional yoga poses at a slower pace than other practices like Vinyasa and Power Yoga.

“Hatha” is the overall umbrella term for yoga that includes multiple types of yogasuch as Vinyasa, Ashtanga, and so on and refers to the combination of integrating the breath and physical asanas with one another. As a new yogi, take your time learning each pose, listen to your body, and enjoy your yoga journey! Just started your yoga practice and can’t tell your Down Dog from your Mountain pose? Here are 15 Hatha yoga poses that are great to practice and get to know as a beginner.