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P-urpose

Grounding Yoga Sequence

GroundingHatha60 minMixed

Grounding classes favour wide stances, strong legs and long holds. The pace is unhurried, and the class moves steadily lower towards the floor.

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The sequence

≈ 58 min including transitions

01Arrive6 min

  1. 1Kneeling Seat2 min
  2. 2Seated Neck Release4 breathsRight
  3. 3Seated Neck Release4 breathsLeft
  4. 4Easy Seated Twist4 breathsRight
  5. 5Easy Seated Twist4 breathsLeft

02Warm up12 min

  1. 6Cat–Cow6 breaths
  2. 7Thread the Needle5 breathsRight
  3. 8Thread the Needle5 breathsLeft
  4. 9Child’s Pose6 breaths
  5. 10Bird Dog5 breathsRight
  6. 11Bird Dog5 breathsLeft
  7. 12Extended Puppy5 breaths
  8. 13Low Lunge6 breathsRight
  9. 14Low Lunge6 breathsLeft
  10. 15Downward-Facing Dog5 breaths
  11. 16Ragdoll6 breaths

03Standing poses15 min

  1. 17Mountain6 breaths
  2. 18Five-Pointed Star4 breaths
  3. 19Warrior I6 breathsRight
  4. 20Warrior I6 breathsLeft
  5. 21Warrior II6 breathsRight
  6. 22Warrior II6 breathsLeft
  7. 23Extended Side Angle6 breathsRight
  8. 24Extended Side Angle6 breathsLeft
  9. 25Triangle6 breathsRight
  10. 26Triangle6 breathsLeft
  11. 27Pyramid5 breathsRight
  12. 28Pyramid5 breathsLeft
  13. 29Goddess6 breaths
  14. 30Wide-Legged Forward Fold8 breaths

04Grounding7 min

  1. 31Standing Knee to Chest5 breathsRight
  2. 32Standing Knee to Chest5 breathsLeft
  3. 33Tree6 breathsRight
  4. 34Tree6 breathsLeft
  5. 35Chair5 breaths
  6. 36Garland8 breaths

05Cool down12 min

  1. 37Wide-Knee Child’s Pose8 breaths
  2. 38Bound Angle8 breaths
  3. 39Wide-Angle Seated Fold8 breaths
  4. 40Seated Forward Fold8 breaths
  5. 41Reclined Figure Four8 breathsRight
  6. 42Reclined Figure Four8 breathsLeft
  7. 43Supine Twist8 breathsRight
  8. 44Supine Twist8 breathsLeft
  9. 45Happy Baby6 breaths

06Final rest6 min

  1. 46Final 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.

45-Minute Beginner Yoga Sequence

GroundingHatha45 minBeginner

Yoga Sequence for Balance

BalanceHatha45 minMixed

Yoga Sequence for Hamstrings

MobilityHatha45 minMixed

Or build your own hatha class from a purpose.