![]() ![]() Then comes Surya Namaskar, sun salutations, to warm up the body. Cat-cow is the perfect way to warm-up your spine, as detailed later. Then you’re ready to start to integrate that awareness with movement. This could be as simple as an easy seat, child’s pose or even lying in savasana. Start with a few basic grounding poses to help you arrive in your body and become aware of your breath and physical sensations. You’ll want to craft out a gentle yoga sequence starting with simple asanas, leading to more challenging ones and then coming back to more basic postures before your final relaxation, sweet savasana. How to Create a Hatha Yoga Sequence for Beginners You might also like: How To Do A Handstand For Beginners in 4 Easy Steps Then you can explore your own flow from there. I’ll share with you a hatha yoga sequence for beginners that I made so that you have a good place to start. It’s only one of the eight limbs of yoga, providing you with a perfect physical practice to support your entire yogic lifestyle. So although it is a practice of physical postures designed to tone the internal organs, and stimulate the systems in our bodies, it’s also working on a mental level. It simply means you are consciously putting your body into a different position.īy adopting a specific asana, you can change how you think, feel and experience the world around you.Įver dragged yourself to a class feeling low in energy, but left feeling revitalized and ready to take on the world?Īs you tune in to your body, you start to listen more and those listening skills don’t just switch off the moment you step off the mat. This doesn’t mean forcing yourself into painful twists and knots! In many Indian languages, the word hatha means adamant, or with force.ĭon’t worry, though. Ha means sun, and ta means moon masculine and feminine.Įverything you can cast your eyes on has an element of sun in, as it’s our source of life or prana.īut fly too close to the sun and you’ll get burnt, right? So we also need the cooling, calming energies of the moon to bring us into balance. It’s about preparing the body for spiritual practice and growth by optimizing the body’s systems, maximizing our human potential. Sure, there might be side-effects of strength and flexibility, but these are not the goal of Hatha Yoga. Spread your arms so they are parallel to the mat and settle into Warrior position looking over your left arm.Hatha Yoga is not the exercise that the Western world might have you believe. Tuck in your left toes and take a small bend at the knee. Take one big step back with your right leg and turn your right foot to be parallel with the back of your yoga mat. (please see video above) WARRIOR II (LEFT) Release your arms to your sides and assume the mountain pose. (please see video above) MOUNTAIN POSEĮvenly distributing your weight on your two feet, roll up one-vertebrate at-a-time with your arms following you to the sky. Simply inhale as you lift your right knee off the ground and draw your foot forward, release your spine and torso for a relaxed forward fold. Your aim is to return to the forward fold position described earlier, but this is achieved from the low lunge left. You can raise your hands up for a few seconds. Take three to five breaths in this position. Lower your body down and let the right knee to the ground as you push your hips forward for a low lunge on your left. Align your left knee with your left ankle like you did with the right leg. Simply inhale as you lift your left leg up and forward. One rule about yoga is that the steps follow each other, unlike workout reps where you have to assume original position each time. This move resembles the low lung (right) only that you do not have to start from the beginning. Stretch back to the center while inhaling and then exhale while stretching to the right. ![]() ![]() In hale as you do this and slowly stretch to the left while exhaling. With intention, stand still and then raise your arms to the sky with your shoulders kept in a relaxed position. Begin with a mountain pose while standing on your mat and take three deep breaths. Spread your yoga mat on the floor and stand at the center. This is the first step of the Hatha sequences and it does not involve much as it is more of a preparation move. If you are just starting out with yoga, some of the sequences you can perform include the following: Hatha Yoga Poses THE MOUNTAIN POSE Pretty much everyone interested can perform Hatha maneuvers at the comfort of their homes. Hatha is relatively easy to achieve and the sequences are not as challenging.
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