Sequence of Hatha Yoga

Hatha Yoga is a mindful practice that focuses on the alignment of the body, breath, and mind. It is typically a slower-paced practice and an excellent style for anyone looking to build strength, flexibility, and mental clarity. That's why it matches to every kind of practitioner either you’re a beginner or an experienced practitioner.

This sequence is designed to promote balance, flexibility, and relaxation. It can be practiced in about 45-60 minutes, depending on how long you hold each posture.

1. Centering & Breath Awareness (5 minutes)

Sukhasana (Easy Pose)

Begin by sitting comfortably on the mat in a cross-legged position. Rest your hands on your knees, palms facing up or down. Close your eyes and take a few deep breaths, letting your belly rise and fall as you inhale and exhale slowly through your nose. Set an intention for your practice today—something simple like “peace,” “strength,” or “gratitude.”

Pranayama (Breathwork)

Practice Ujjayi breath (victorious breath): Inhale and exhale deeply through your nose, creating a soft sound as you breathe in and out. This helps to calm the mind and activate your inner energy. Take 5-10 breaths, focusing entirely on the breath and the present moment.

2. Gentle Warm-Up (5 minutes)

Seated Side Stretch

Inhale as you raise your right arm overhead and exhale as you lean gently to the left. Stretch the side of your body, keeping both hips grounded. Hold for 5 deep breaths, then switch sides.

Neck Rolls

Slowly drop your chin toward your chest, and gently roll your head in a circular motion, clockwise and then counterclockwise, releasing any tension in the neck.

3. Sun Salutation A (Surya Namaskar A) (10-12 minutes)

Sun Salutation is a dynamic sequence that warms up the body, stretches the muscles, and prepares you for deeper postures. Move slowly, linking each movement with your breath.

1. Start in Tadasana (Mountain Pose), standing tall with your feet together.
2. Inhale and raise your arms overhead, reaching toward the sky.
3. Exhale and fold forward into Uttanasana (Standing Forward Fold).
4. Inhale into Ardha Uttanasana (Halfway Lift), lengthening your spine.
5. Exhale and step back to Plank Pose.
6. Inhale and lower yourself down to Chaturanga (elbows close to the body).
7. Exhale and move into Bhujangasana (Cobra Pose).
8. Inhale and transition into Adho Mukha Svanasana (Downward-Facing Dog).
9. Stay in Downward Dog for 5 breaths, feeling your body stretch and lengthen.
10. Inhale and step forward to Uttanasana.
11. Exhale and slowly roll up to stand, reaching arms overhead.
12. Inhale and return to Tadasana.

Repeat the sequence 2-3 times to build heat and energy in the body.

4. Standing Postures (15 minutes)

Warrior I (Virabhadrasana I)

Step your right foot forward into a lunge, bending the right knee while keeping the left leg extended back. Inhale and raise your arms overhead, palms facing each other. Hold for 5 breaths, then switch sides.

Warrior II (Virabhadrasana II)

From Warrior I, open your hips and shoulders to face the side of the mat, extending your arms parallel to the floor, palms facing down. Bend the front knee deeply, and keep your gaze over the front hand. Hold for 5 breaths, then switch sides.

Extended Side Angle (Utthita Parsvakonasana)

From Warrior II, place your right forearm on your right thigh or lower your right hand to the floor. Extend your left arm overhead, keeping your chest open. Hold for 5 breaths, then switch sides.

Triangle Pose (Trikonasana)

From Warrior II, straighten your front leg and reach your right arm forward, keeping your chest open. Lower your right hand to your shin, ankle, or the floor, and extend your left arm upward, gazing up at your left hand. Hold for 5 breaths, then switch sides.

5. Seated & Floor Postures (10 minutes)

Seated Forward Fold (Paschimottanasana)

Sit on the floor with your legs extended straight out in front of you. Inhale and lengthen your spine, then exhale and fold forward, bringing your chest toward your thighs. Hold for 5-10 breaths, allowing your body to relax deeper into the stretch.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Lie down on your back and bring the soles of your feet together, letting your knees fall open to the sides. Rest your hands on your belly or alongside your body. Breathe deeply for 5-10 breaths, allowing your hips to release and your body to relax.

6. Final Relaxation (Savasana) (5-10 minutes)

Savasana (Corpse Pose)

Lie flat on your back with your legs extended and arms by your sides, palms facing upward. Close your eyes and allow your body to completely relax. Let go of all tension, physically and mentally. Focus on your breath or simply rest in the stillness of this moment. Stay in Savasana for 5-10 minutes, allowing the benefits of your practice to integrate.

This Hatha Yoga sequence is designed to create balance in the body, enhance flexibility, and calm the mind. By moving slowly and mindfully through each posture, you’ll cultivate awareness of your body and breath, helping to release tension and increase energy.