#60 minute hatha yoga sequence pdf series#

(exhale) 3rd warrior with arms back/airplane pose (inhale) high lunge ¨(exhale) reach both arms back (exhale) tiger pose ¨(inhale) downward facing dog kick ¨(exhale) low lunge A Document Providing Instructions for a Hatha Yoga Routine with Mantras.

#60 minute hatha yoga sequence pdf series#

Repeat 1st series on opposite side ¨CHILD’S POSE Beginner Yin/Yang Class Beg 60-Min: Easy-Print Class Notes From Yoga Teacher Central. Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a balance of standing, sitting, balance, twists, backbends and restorative postures to help you build strength, flexibility, openness and stillness in the body, heart and mind. (exhale) low lunge right foot forward, left back ¨(exhale) half front-splits pose ¨(exhale) low lunge right foot forward, left back ¨(inhale) 2nd warrior ¨(exhale) vinyasa triangle pose ¨(inhale) 2nd warrior (exhale) maintain spine twist and step left foot back into revolved high lunge extended side angleįlow Sun B with breath, 2 to 3 more times (inhale) 2nd warrior ¨(exhale) side angle pose opt. (inhale) high lunge ¨(exhale) reach both arms back, palms face in (exhale) tiger pose ¨(inhale) downward facing dog kick/3-legged dog ¨(exhale) low lunge (inhale) chair pose, (exhale) forward bend *repeat the flow between the 2 postures with breath a few times) can use half standing forward bend or step/ float here before optional chaturanga series below: *transition to the flow you elect to use throughout this sequence Getting Started: take several deep breaths in each posture (8 minutes) (60-minute vinyasa or power-vinyasa appropriate for beginner/intermediate level vinyasa)ġ. Slight variations exist within vinyasa practice and teaching, therefore “FLOW to downward facing dog ” is suggested to mean: (exhale) chaturanga/low plank, (inhale) upward facing dog, (exhale) downward facing dog Sun Salutations A and B can be set up slowly followed by moving repeatedly one breath to one posture. I hope you will take it, have fun with it, make it yours, and teach it! This class will guide students to the peak posture: balancing half moon pose. Then consideration must be placed on timing and breath. It is so important for the entire sequence to make sense, lead students to a certain focus or prepare them well to reach a posture destination, and be safe.Īfter I plan a sequence, I need to practice the sequence and feel it in my body, to imagine at the same time what it feels like in a beginner student’s body and the props and tools I can give them to make it accessible. You know those days when you are getting ready to plan your next class and you need a little inspiration? Class sequencing takes time and energy.