Step 3 - Next, Transition From Standing To Seated Poses In Your Hatha Yoga SequenceĪfter you have completed your standing sequence, the next step in your Hatha yoga class sequence is to transition seamlessly into floor based asanas. This first half of your Hatha yoga session sets the foundation for the remaining steps. These poses all keep the energy of the class steady, they’re similar in their difficulty and flow nicely into one another without huge difficulty of transition. For example, some of the standing poses you could use in your yoga class opening are: Hatha yoga sequencing is strategic, in that you can expect to start with standing poses in order to lengthen the major muscle groups in preparation for the remainder of the session. Once you have completed this sequence, you can move onto other poses that make your body move, but one of the things that makes Hatha often a little more intense is the length of the hold for asanas. Repeating this for 3-5 times, more if your class is advanced can get your class warmed up sufficiently ready for more difficult asanas. This is a popular yoga sequence used frequently as a Hatha yoga warm-up sequence before getting into longer held asanas (poses), below you can see an example of the sun salutation sequence for reference: Often, you will see Hatha yoga classes begin with a sun salutation sequence ( Surya Namaskar). Step 2 - Standing Poses Should Start Off Your Hatha Yoga Class SequenceĪs we mentioned before, there is a distinctiveness of Hatha yoga, meaning that it is rather demanding in what it can ask of the body. The welcoming starts before your clients enter the studio, so keep this step in mind before moving onto the physicality of step 2. This step is essentially a welcome into your studio and everything that yoga represents, from peace and tranquillity to self improvement. This could be anything you feel appropriate, for example, if you’re teaching a beginners yoga class it might be worth having something simple such as, “ to be happy ” or “ to be thankful ”. This post stretches out the back muscles, and the upper body.Something else that you can do before you start the physical part of your Hatha yoga sequence is set an intention. It’s part of the sun salutations sequence, commonly known as Surya Namaskar (Surya means sun). Variations: It is common for the heels to not reach the floor in adho mukha svanasana – micro-bending the knees, allows you to lengthen and straighten the spine if your heels do not reach the floor.īenefits: This Hatha Yoga Posture is common in Ashtanga practice. ![]() Gaze down towards the toes.Īssociated Chakra: Muladhara Chakra – Root Chakra – Earth Element ![]() Step 4: Draw the chest downwards towards the ground – to allow you to lengthen the spine in downward facing dog pose.Step 3: Press the hands and the feet equally into the mat, and draw the heels towards the ground.Step 2: Bend into the knees to bring the hands to the mat, and step each foot back towards the back of the mat.Step 1: Stand on the front of your Yoga mat, and forward bend from the hips into standing forward fold.Downward Facing Dog Pose – Adho Mukha Svanasana Preparing the correct environment, especially for the mind, allows the practitioner to do medication, which provides them with access to Universal Consciousness.ģ. Hatha Yoga is also traditionally used as a preparation for our body and mind to access our meridian channels. In certain branches of classical Yoga, it’s common to hold a Hatha Yoga asana for an extended period of time, in order to work deeply with the associated chakra – rather than flowing through yoga poses with the breath which is common in Vinyasa Yoga. Chakras are meeting points at which the meridians cross, and Hatha yogis regard them as vital centers. The aim of Hatha Yoga is to balance the subtle energies within the body, through an intricate network of energy channels ( nadis), and the chakras. They also outline the fundamental importance of lifestyle, diet, and moral and ethical conduct. ![]() ![]() Hatha Yoga texts describe the importance of mental characteristics, such as courage, enthusiasm, determination, and patience. Traditional Hatha Yoga practice includes much more than the familiar Yoga asanas. The Hatha Yoga Pradipika is one of the most influential scriptures of Hatha Yoga, it states that Hatha Yoga must include posture ( Yoga asanas), breathwork ( pranayama), and meditation ( dhyana). Hatha is one of the oldest forms of Yoga practice from South Asia, which can be traced back to over 2000 years ago. But what is it about this Yoga practice which makes it so popular? Traditional Hatha Yoga is a practice that we find in Yoga studios all around the world.
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