A yoga sequence is a series of poses that are performed one after the other with brief pauses between each pose. This makes the sequence flow seamlessly, which is how it is referred to as a sequence. It can be done in a standing or seated position, using a chair, or lying down. The reason why most people practice sequences is to keep their heart rate raised and to increase flexibility. It is also popular with people who want to perform the sequence in one or two classes instead of doing multiple individual poses.
Yoga is one of the best ways to stay healthy, feel great, and take control of your life, and this 10-Minute Hatha Yoga Sequence for Beginners will get you started on the road to better health. From the breath to the pose, this yoga sequence will guide you through a short intense workout that will leave you feeling invigorated and ready to take on the world!
Today you can find anyone teaching about yoga at almost every street corner. And often there are many teachers, each with a different style. So you have to ask: What are the basic things you should know before you start your journey? Here are the rules that will help you to find the right teacher.
So you’re new to yoga and looking for advice on where to start. Let’s face it, even though the yoga community is very open, it can be a little difficult to get in.
You can choose from vinyasa, strength yoga, hatha yoga and dozens of other styles. You can take classes at a local studio or gym, take private lessons, or work out at home. Likewise, you need to buy a rug for yoga room which help you to feel comfortable.
Hatha may not be the ideal style for you, but it’s a good place to start. Hatha is a gentle and rather slow practice that encourages students to focus on proper alignment and form to support their bodies.
I created this 10 minute hatha yoga sequence for beginners as an introduction to yoga. It will take you through my favorite poses, offer some challenges, and hopefully be a fascinating introduction to the practice of yoga.
Assembly
Start by putting the mountain on your mat. Take three deep breaths here and give yourself time to sink into the mat. Intentionally stand at full height and reach over the top of your head.
Inhale and raise your arms to the sky, keeping your shoulders relaxed. As you exhale, gently stretch to the left. On the next inhale, return to the center and on the exhale, stretch to the right.
Pre-folding
Exhale as you bend forward, letting your arms, head and neck hang down to the ground. Give yourself three to five breaths to relax. Bend your knees slightly and try to lengthen your spine.
Deep trench (right side)
Place your hands on the ground for support, bring your left foot back and lower your left knee to the ground. Keep your right knee straight over your right ankle.
As you inhale, go higher and stretch at the top of your head. Descend forward with an exhale, lowering your hips to the ground. Find a comfortable place for your hands: on the floor, on your hips, or raised up, facing the sky.
Stay there for three to five breaths.
Unhook
Bring the arms to the ground on either side of the right foot. Pressing your hands, extend your right leg up and back, and transition to downward dog.
The fingers should be spread, the heart is open and goes to the hips. The knees should be slightly bent and the long bones stretched towards the sky.
Let your head hang down and stay in this position for three to five breaths.
Deep trench (left)
As you inhale, lift your left foot to the sky and extend it with your toes. As you exhale, extend your left leg forward and take a step between your palms. Lower your right knee to the floor and tilt your hips forward to perform the low lunge on your left side.
Stay in this position for three to five breaths.
Pre-folding
Take a deep breath while lifting your right knee off the ground. Push the left leg down to gently pull the right leg forward.
Relax the upper body into a relaxed forward bending position.
Assembly
Spread your weight evenly on both legs, take a deep breath, and roll to a standing position, one vertebra at a time. Raise your hands, palms to heaven.
As you exhale, release the hands on either side of the body and return to the mountain pose.
Warrior II (left side)
Take a large step back with the right foot and turn the toes of the right foot so they are parallel to the back of the mat. Turn the toes of the left foot inward, bend the left knee and extend the arms upward so they are parallel to the floor.
Move to Warrior II by sliding your gaze over the fingertips of your left hand. Stay in this position for three to five breaths.
Reverse Warrior (left side)
Breathe in from Warrior II position by lowering the right hand on the right leg and bringing the left hand up to the sky to get an inverted warrior. Reach back to lengthen the front of your body.
Warrior II (right side)
Stretch your arms back parallel to the floor while extending both legs. Turn the toes of the right foot so you are facing the front of the mat. As you exhale, bend the right knee and sink into Warrior II on the right side.
Take three to five deep breaths while looking at the fingertips of your right hand.
Rear gunner (right)
Inhale while raising your right hand to the sky to perform the Reverse Warrior on the right side.
To exit, take a small step with your left foot toward the front of the mat toward your right foot, releasing your arms on either side.
Boom installation
Bring the hands to the hips and balance on the right foot with the left foot on the ankle, calf or thigh. Find a place to focus your eyes as you raise your hands to the sky. Stay balanced here for three to five breaths.
Make sure your belly is tense and perhaps challenge yourself to swing your arms back and forth evenly. When you’re done, slowly lower your left foot to the ground and repeat the tree pose on the other side.
Assembly
Back to mountain pose, feet hip-width apart, hands folded at heart level. Take a deep breath and stretch the top of your head upwards. Close your eyes and meditate for a few minutes.
Focus your mind on a simple intention; it can be a word, a quote or even an image. At the end of the exercise, imagine that you can transmit your intention from the mat to the world. End your exercise by thanking yourself for stepping on your mat.
This procedure may be performed one or more times in succession. Try to do the postures slowly and concentrate on the subtle movements of your body. Enjoy a few minutes of peace and quiet in this 10-minute creek.
And above all, be guided by your breathing. The inhale and exhale should allow you to move in, through and out of each pose.
Let’s face it, starting something new is hard. It’s a new challenge, but it should be fun and exciting, not stressful or scary. This is the beginning of a wonderful new journey in your life.
The learning curve will be steep, not only in physical practice but also in consciousness. Start slow, be patient, and find a practice that makes you happy to step on your mat!
How did you get started in yoga? How did you feel after the first session? What was your favorite style when you started, and is it still your favorite style ? Share it with us below!This is an introduction to the world of Hatha Yoga. We hope it will be useful to you. We are not newbies to Yoga, having taken it up over the last few years and are very happy with the results. We also have a Yoga teacher who teaches the main Yoga poses and we regularly attend her classes. However, it can be hard to fit in Yoga at home when you are always on the go and we thought a short 10-minute sequence would help you to warm up and feel the benefits.. Read more about hatha yoga for beginners online and let us know what you think.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”How do you sequence a hatha yoga class?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” The sequence of a hatha yoga class is typically as follows: 1. 1-2-3-4-5 2. 1-2-3 3. 2-3-4 4. 3-4-5 5. 4-5-1 6. 5-2-3 7. 6-7-8 8. 7-8-6 9. 8-6-5 10. 9-10-11 11. 10-11-12 12. 11-12-13 13. 12-13-14 14. 13-14-15 15. 14-15-16 16. 15-16-17 17. 16-17-18 18. 17-18-19 19. 18-19-20 20. 19-20-21 21. 20-21-22 22. 21-22-23 23. 22-23″}},{“@type”:”Question”,”name”:”How do you sequence a beginner yoga class?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” A beginner yoga class is typically a sequence of poses that are easy to follow and accessible for all levels.”}},{“@type”:”Question”,”name”:”How many steps in hatha yoga are?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” There are 108 steps in hatha yoga.”}}]}
Frequently Asked Questions
How do you sequence a hatha yoga class?
The sequence of a hatha yoga class is typically as follows: 1. 1-2-3-4-5 2. 1-2-3 3. 2-3-4 4. 3-4-5 5. 4-5-1 6. 5-2-3 7. 6-7-8 8. 7-8-6 9. 8-6-5 10. 9-10-11 11. 10-11-12 12. 11-12-13 13. 12-13-14 14. 13-14-15 15. 14-15-16 16. 15-16-17 17. 16-17-18 18. 17-18-19 19. 18-19-20 20. 19-20-21 21. 20-21-22 22. 21-22-23 23. 22-23
How do you sequence a beginner yoga class?
A beginner yoga class is typically a sequence of poses that are easy to follow and accessible for all levels.
How many steps in hatha yoga are?
There are 108 steps in hatha yoga.
