#Hatha yoga sequence how to#

#Hatha yoga sequence how to#

It is important that the individual is aware of how to control breathing for better practice on Hatha yoga. It’s a breathing exercise that allows an individual to control breathing which is said to be the source of one’s vital life force. This sequence is good for a 10-minute Hatha Yoga and finishes off with a Savasana or Corpse pose. Exhale and bring back the arms to the side of the body.On the next inhale, grab left wrist with the right hand and stretch towards the right.Stretch torso towards the left and exhale. Inhale and grab right wrist with the left hand.Release hands from the elbow and stand up while raising arms upwards.Allow torso to hang and relax the neck.Lift arms up and hold elbows with opposite hands.Walk feet towards the hands while keeping the torso bent.Do an Uttanasana or Forward Bending pose with the elbow grab.Hold this pose for a few moments and breathe.Do the Virabhadrasana I or Warrior I Pose with the left leg.Bring hands back down to the ground and go back to the Downward Facing Dog pose.Keep the position for a few moments and breathe.

Keep left foot on toes with heel lifted.

Push the right knee just above the right ankle.

Step right leg forward in between the hands.

Do a Virabhadrasana I or Warrior I Pose:.

Hold the position and do several deep breaths.

Peddle legs and move shoulders alternately.

Fold the toes and straighten legs, lifting hips up.

Do Adho Mukha Svanasana or Downward Facing Dog pose:.

Keep big toes together and separate knees widely or about the width of the yoga mat.

Go back to the tabletop position and do a wide-legged Child’s Pose:.

Raise the hips towards the ceiling while slightly arching the back.

The forehead should be touching the ground and the arms stretch in front.

From the tabletop position, slide the torso downwards.Do the Anahatasana or Melting Heart Pose:.Switch the position of the legs and do the Crescent Launch pose on the left leg.Transfer the weight to the left leg and straighten the right leg.The left leg is kept in a diagonal position while stretching the hip and quad.Step the right leg forward and push the right knee to align the toes.Do Anjaneyasana or Crescent Launch pose:.Relax arms out in front while the forehead is touching the ground.Push hips towards the heels and relax the torso over the thighs.Keep big toes together and slightly separate knees.On the next exhale, release the body from the arch and place hands back on the knees.Lift the chest up, arching the body and look up at the ceiling.Exhale and put arms down behind the thighs followed by the head and the elbows pointing towards the back.Open the eyes and inhale while stretching the arms up towards the ceiling and looking up.Close the eyes and breathe deeply through the nostrils.Start in a seated position with the legs crossed or in a Sukhasana position.Props like blocks, straps, or blankets can also be used. Make sure to have a water bottle available. Keeping yourself dehydrated is a must during yoga. Although, it is being done somewhere else, like at home, having a good yoga mat is advisable. Most yoga studio have yoga mats available. For females, a sports bra is advised to support and hold the breasts while doing the movements. Shorts can also be used, although it is hard to find, short shorts and loose ones should be avoided. The material for the pants should also be stretchable and comfortable. Sleeveless tops are the most popular top to wear for yoga. The fabric should be soft and allows sweat to disperse. Because of the different poses involved in your yoga practice, choose a top that is flexible and not distracting. Wear a top that will allow the body to move freely. Benefits Of Doing Hatha Yoga For Beginner.