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P-urpose

Beginner Hatha Yoga Sequence

MobilityHatha60 minBeginner

A classic hatha structure for beginners: each pose is held long enough to teach it well, with a logical order from floor to standing and back again.

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The sequence

≈ 60 min including transitions

01Arrive6 min

  1. 1Easy Seat2 min
  2. 2Seated Neck Release4 breathsRight
  3. 3Seated Neck Release4 breathsLeft
  4. 4Seated Side Bend4 breathsRight
  5. 5Seated Side Bend4 breathsLeft

02Warm up11 min

  1. 6Cat–Cow8 breaths
  2. 7Child’s Pose6 breaths
  3. 8Thread the Needle5 breathsRight
  4. 9Thread the Needle5 breathsLeft
  5. 10Tabletop3 breaths
  6. 11Bird Dog5 breathsRight
  7. 12Bird Dog5 breathsLeft
  8. 13Extended Puppy5 breaths
  9. 14Low Lunge5 breathsRight
  10. 15Low Lunge5 breathsLeft
  11. 16Downward-Facing Dog4 breaths

03Standing poses18 min

  1. 17Mountain5 breaths
  2. 18Upward Salute3 breaths
  3. 19Standing Forward Fold5 breaths
  4. 20Chair5 breaths
  5. 21Warrior I5 breathsRight
  6. 22Warrior I5 breathsLeft
  7. 23Warrior II6 breathsRight
  8. 24Warrior II6 breathsLeft
  9. 25Extended Side Angle5 breathsRight
  10. 26Extended Side Angle5 breathsLeft
  11. 27Goddess5 breaths
  12. 28Pyramid5 breathsRight
  13. 29Pyramid5 breathsLeft
  14. 30Triangle5 breathsRight
  15. 31Triangle5 breathsLeft
  16. 32Wide-Legged Forward Fold6 breaths
  17. 33Tree6 breathsRight
  18. 34Tree6 breathsLeft

04Spine & back5 min

  1. 35Child’s Pose4 breaths
  2. 36Sphinx8 breaths
  3. 37Low Cobra4 breaths
  4. 38Locust4 breaths
  5. 39Low Cobra4 breaths

05Cool down13 min

  1. 40Wide-Knee Child’s Pose6 breaths
  2. 41Bound Angle8 breaths
  3. 42Seated Forward Fold8 breaths
  4. 43Head-to-Knee8 breathsRight
  5. 44Head-to-Knee8 breathsLeft
  6. 45Reclined Figure Four8 breathsRight
  7. 46Reclined Figure Four8 breathsLeft
  8. 47Supine Twist8 breathsRight
  9. 48Supine Twist8 breathsLeft
  10. 49Happy Baby6 breaths

06Final rest6 min

  1. 50Final Rest6 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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Yoga Sequence for Shoulders

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Or build your own hatha class from a purpose.