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P-urpose

45-Minute Beginner Yoga Sequence

GroundingHatha45 minBeginner

A first-class-friendly plan built on foundations: moving with the breath on the floor, three classic standing poses held long enough to find them, one balance and plenty of time to rest.

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The sequence

≈ 45 min including transitions

01Arrive4 min

  1. 1Constructive Rest2 min
  2. 2Pelvic Tilts8 breaths

02Warm up7 min

  1. 3Knees to Chest6 breaths
  2. 4Cat–Cow6 breaths
  3. 5Child’s Pose6 breaths
  4. 6Bird Dog5 breathsRight
  5. 7Bird Dog5 breathsLeft
  6. 8Downward-Facing Dog4 breaths
  7. 9Ragdoll6 breaths

03Standing poses15 min

  1. 10Mountain5 breaths
  2. 11Standing Side Bend3 breathsRight
  3. 12Standing Side Bend3 breathsLeft
  4. 13Chair5 breaths
  5. 14Warrior I5 breathsRight
  6. 15Warrior I5 breathsLeft
  7. 16Warrior II5 breathsRight
  8. 17Warrior II5 breathsLeft
  9. 18Extended Side Angle5 breathsRight
  10. 19Extended Side Angle5 breathsLeft
  11. 20Triangle5 breathsRight
  12. 21Triangle5 breathsLeft
  13. 22Wide-Legged Forward Fold6 breaths
  14. 23Tree6 breathsRight
  15. 24Tree6 breathsLeft

04Grounding2 min

  1. 25Goddess5 breaths
  2. 26Garland6 breaths

05Cool down11 min

  1. 27Bound Angle8 breaths
  2. 28Seated Forward Fold8 breaths
  3. 29Reclined Hand-to-Big-Toe6 breathsRight
  4. 30Reclined Hand-to-Big-Toe6 breathsLeft
  5. 31Reclined Figure Four8 breathsRight
  6. 32Reclined Figure Four8 breathsLeft
  7. 33Supine Twist8 breathsRight
  8. 34Supine Twist8 breathsLeft
  9. 35Happy Baby6 breaths

06Final rest5 min

  1. 36Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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Or build your own hatha class from a purpose.