#90 MINUTE HATHA YOGA SEQUENCE HOW TO#

Shavasana (use up any time you have left)Īll the poses for this 60-minute beginner yoga class are from the books Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati and The Yoga Bible (not a religious text) by Christina Brown.ġ. Sleeping Abdominal Stretch Pose / Supta Udarakarshanasana – 3 times, LRĢ8. Knee-to-Chest Pose / Supta Pawanmuktasana – 3 times, LRĢ5. Retain breath and hold for 3 to 5 secondsĢ4. Single Leg Lifts / Padotthanasana – 5 LRī. Part 1 of Spinal Twist Prostration Pose / Bhu NamanasanaĢ3. Revolved Easy Pose / Parivrtta Sukhasana, cross-legs Seated Spinal Twist / Ardha Metsyendrasana LR Push back into Child’s Pose / BalasanaĢ2. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds, LRĢ1. Hands next to head, fingertips in line with crownĢ0. Easy Cobra Pose / Saral Bhujangasana – 2 timesī. Seated Forward Bend / Paschimottanasana – 4 to 6 breathsġ9. One-Legged Forward Bend / Janu Sirshasana LR – 4 to 6 breathsġ7. Then, relax and bring your forehead to the floorġ6. Butterfly Pose / Badhakonasana – 4 to 6 breathsī. Sit in a comfortable cross-leg position for Psychic Union Pose / Yoga Mudrasana LR – 4 breathsġ5. Hands in Pranamasana or above the headġ4. Tree Pose / Vrikshasana LR – 4 to 6 breathsĪ. When heels are off the floor raise hands into the airġ3. When heels are on the floor place hands on headī.

Easier: Bend front leg, optionally place arm on thighĪ. Drishti point is the raised hand or the floorī. Step right foot back for Triangle Pose / Trikonasana, left and right (LR)Ī. Roll up to standing with knees slightly bent and bring chin up last to avoid dizzinessġ0. Step to the top of the mat for Standing Forward Bend – PadahastasanaĪ. Step to the top of the mat for 3 rounds of Surya NamaskarĨ. Roll up to sitting and bring chin up last to avoid dizzinessĦ. Sit back into Child’s Pose / Balasana – 4 to 6 breathsĪ. Start in a neutral position looking at the floorĥ. Hands beneath shoulders and knees beneath hipsĬ. Cat – Cow / Marjari-Asana – 3 to 5 times in Table Top positionĪ.

To reduce the crunchies, engage the scapulaeĤ. Shoulder Socket Rotation / Skandha Chakra – 3 to 5 times, front and backī. Side to side, relaxing the ear to the shoulderģ. Knees up and ankles crossed, elbow crease around the knee with interlocked fingersĬ. If students can’t sit in a cross-legged position Neck Stretching / Greeva Sanchalana – 3 to 5 timesĪ. Notably, LR means to perform the pose on the left and right sides.Ģ. I recommend acquiring the above books, which are excellent texts, or searching the Yoga Journal Pose Finder for that information.

#90 MINUTE HATHA YOGA SEQUENCE HOW TO#

List of poses for 60-minute beginner yoga classįollowing the pose descriptions in this list is critical to performing the postures properly, but a detailed description of how to perform each pose is not provided. encourage new yoga students to return for more classes.promote wellness, well-being, and relaxation.This original yoga sequence for beginners contains 28 poses, including Shivasana. This original 28-pose 60-minute beginner Hatha yoga sequence is designed to be easy and suitable for those in good health who do not exercise regularly.

90 minute hatha yoga sequence