#Hatha yoga home sequence series#
#Hatha yoga home sequence free#

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d) Chakrasana – Wheel: 4 breaths, repeatġ7) Balasana – Child’s pose 1 – 2 minutesġ8) Counter-pose – Matsyasana – Fish Pose: 4 breathsġ9) Final rest in Shavasana – 2 to 10 minutesġ.

a) Sarvangasana – Shoulder stand – 3 min.

a) Ardha Matsyendrasana: both sides, 4 breathsġ5) Resting Pose – Shavasana – 30 seconds.

ii) 2 nd time – Tiryaka Bhujangasana – Twisting Cobra: both sides, breath synchronicityġ3) Rest in Balasana – Child’s pose – 1 minute.

f) Setu Asana – Forward Bend Counter-Pose – 4 shallow breathsġ1) Rest in Purvotanasana – Crocodile Pose – 1 minute.

e) Eka Padottanasana – Leg Raised to Head pose: Both Sides – 4 breaths.

d) Paschimottanasana – Two-Legs Forward Bend – 8 breaths.

c) Janusirshasana – One-Leg Forward Bend: Both Sides, 8 breaths each.

a) Yogamudrasana – Lotus Bend: Both Sides, 6 breaths each.

g) Baka Dhyanasana – Crow Pose – 6 breaths.

f) Separate feet to width of the mat for prayer squat – 6 breaths.

e) Complete ‘a’ through ‘d’ on the other side.

b) Utthita Hasta Padangusthasana: front or side – 4 breaths.

a) Eka Pada Pranamasana – One-legged Prayer pose – 4 Breaths.

#Hatha yoga home sequence series#

d) Konasana B – Double Angle Pose – 6 BreathsĨ) Balancing – Eka Pada Pranamasana Series.

c) Reverse Trikonasana – Reverse Triangle – 4 Breaths.

b) Trikonasana – Triangle pose – 6 Breaths.

a) Padahastasana – Hand to Foot pose – 6 Breaths.

e) Supta Pawanmuktasana – Leg Lock Pose – 6 breaths.

d) Padachakrasana – Large Leg Circles – 10 times – Clockwise and Counter-Clockwise.

c) Padotthanasana – Raised Legs Pose – 10 times.

b) Greeva Sanchalana – Neck Movements – 3 times.

a) Skandha Chakra – Shoulder Rotation – 10 times.

Enjoy! Hatha Yoga Pose Sequence – Intermediate 90-minute classġ) Rest in Shavasana – 2 minutes 2) Yoga Warm-up – Pawanmuktasana Series I road-tested this 90-minute sequence in my studio and have performed it many times for my home practice. You can also find explanations for most of the asanas in Yoga Journal’s pose library. If you’re a Hatha yoga teacher, you probably have it already. I created this original Hatha yoga sequence for a 90-minute intermediate class by using my favorite yoga book Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati.

#Hatha yoga home sequence free#

Hatha Yoga Poses for a 90-Minute Intermediate Class Free for You ! ! ! List of Yoga Poses for 90-Minute Intermediate Class You can follow this yoga series for your home practice or teach it to your yoga class. All the Hatha yoga poses for a 90-minute intermediate class are here.