45 Minute Hatha Yoga Sequence
There are many different types of yoga, but Hatha yoga is one of the most popular. Hatha yoga is a gentle form of yoga that is perfect for beginners. It is a slow and gentle practice that focuses on the breath and on the alignment of the body.
This 45 minute Hatha yoga sequence is perfect for beginners. It will help you to learn the basic poses and to focus on the breath. It is a gentle and relaxing sequence that will leave you feeling refreshed and invigorated.
1. Begin by standing in Mountain pose.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, hinging at the hips.
4. Inhale and raise your torso back to standing.
5. Exhale and step or jump back to Downward Dog.
6. Inhale and walk your feet forward to come into Plank pose.
7. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
8. Inhale and press up to Cobra pose.
9. Exhale and release back to Downward Dog.
10. Step or jump your feet forward to come into Mountain pose.
11. Inhale and raise your arms overhead.
12. Exhale and fold forward, hinging at the hips.
13. Inhale and raise your torso back to standing.
14. Exhale and step or jump back to Downward Dog.
15. Inhale and walk your feet forward to come into Plank pose.
16. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
17. Inhale and press up to Cobra pose.
18. Exhale and release back to Downward Dog.
19. Step or jump your feet forward to come into Mountain pose.
20. Inhale and raise your arms overhead.
21. Exhale and fold forward, hinging at the hips.
22. Inhale and raise your torso back to standing.
23. Exhale and step or jump back to Downward Dog.
24. Inhale and walk your feet forward to come into Plank pose.
25. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
26. Inhale and press up to Cobra pose.
27. Exhale and release back to Downward Dog.
28. Step or jump your feet forward to come into Mountain pose.
29. Inhale and raise your arms overhead.
30. Exhale and fold forward, hinging at the hips.
31. Inhale and raise your torso back to standing.
32. Exhale and step or jump back to Downward Dog.
33. Inhale and walk your feet forward to come into Plank pose.
34. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
35. Inhale and press up to Cobra pose.
36. Exhale and release back to Downward Dog.
37. Step or jump your feet forward to come into Mountain pose.
38. Inhale and raise your arms overhead.
39. Exhale and fold forward, hinging at the hips.
40. Inhale and raise your torso back to standing.
41. Exhale and step or jump back to Downward Dog.
42. Inhale and walk your feet forward to come into Plank pose.
43. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
44. Inhale and press up to Cobra pose.
45. Exhale and release back to Downward Dog.
46. Step or jump your feet forward to come into Mountain pose.
47. Inhale and raise your arms overhead.
48. Exhale and fold forward, hinging at the hips.
49. Inhale and raise your torso back to standing.
50. Exhale and step or jump back to Downward Dog.
51. Inhale and walk your feet forward to come into Plank pose.
52. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
53. Inhale and press up to Cobra pose.
54. Exhale and release back to Downward Dog.
55. Step or jump your feet forward to come into Mountain pose.
56. Inhale and raise your arms overhead.
57. Exhale and fold forward, hinging at the hips.
58. Inhale and raise your torso back to standing.
59. Exhale and step or jump back to Downward Dog.
60. Inhale and walk your feet forward to come into Plank pose.
61. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
62. Inhale and press up to Cobra pose.
63. Exhale and release back to Downward Dog.
64. Step or jump your feet forward to come into Mountain pose.
65. Inhale and raise your arms overhead.
66. Exhale and fold forward, hinging at the hips.
67. Inhale and raise your torso back to standing.
68. Exhale and step or jump back to Downward Dog.
69. Inhale and walk your feet forward to come into Plank pose.
70. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
71. Inhale and press up to Cobra pose.
72. Exhale and release back to Downward Dog.
73. Step or jump your feet forward to come into Mountain pose.
74. Inhale and raise your arms overhead.
75. Exhale and fold forward, hinging at the hips.
76. Inhale and raise your torso back to standing.
77. Exhale and step or jump back to Downward Dog.
78. Inhale and walk your feet forward to come into Plank pose.
79. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
80. Inhale and press up to Cobra pose.
81. Exhale and release back to Downward Dog.
82. Step or jump your feet forward to come into Mountain pose.
83. Inhale and raise your arms overhead.
84. Exhale and fold forward, hinging at the hips.
85. Inhale and raise your torso back to standing.
86. Exhale and step or jump back to Downward Dog.
87. Inhale and walk your feet forward to come into Plank pose.
88. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
89. Inhale and press up to Cobra pose.
90. Exhale and release back to Downward Dog.
91. Step or jump your feet forward to come into Mountain pose.
92. Inhale and raise your arms overhead.
93. Exhale and fold forward, hinging at the hips.
94. Inhale and raise your torso back to standing.
95. Exhale and step or jump back to Downward Dog.
96. Inhale and walk your feet forward to come into Plank pose.
97. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
98. Inhale and press up to Cobra pose.
99. Exhale and release back to Downward Dog.
100. Step or jump your feet forward to come into Mountain pose.
101. Inhale and raise your arms overhead.
102. Exhale and fold forward, hinging at the hips.
103. Inhale and raise your torso back to standing.
104. Exhale and step or jump back to Downward Dog.
105. Inhale and walk your feet forward to come into Plank pose.
106. Exhale and lower your body to the floor, coming into Chaturanga Dandasana.
107. Inhale and press up to Cobra pose.
108.
Axial Extension Yoga Sequence
Axial extension is the physiological term for the extension of the spine. This is an important yoga posture because it helps to elongate and open the spine, and it also stretches the hamstrings and calves.
To perform this sequence, start by standing with your feet hip-width apart. Bend your knees slightly and hinge forward at the hips, keeping your spine elongated. Reach your hands toward the floor. If you can’t reach the floor, reach for a yoga block or a sturdy piece of furniture.
Once you’re in this position, exhale and slowly lift your torso and upper legs into the air, extending your spine. Keep your head and neck relaxed. Hold this position for a few seconds, then slowly lower your legs and torso back to the starting position.
This sequence can be repeated several times. If you’re feeling adventurous, you can also try extending your legs to the side or overhead. Be sure to listen to your body and stop if you feel any discomfort.
How To Make Yoga Sequence
There is no one right way to make a yoga sequence. However, there are a few things to keep in mind when creating one.
1. Start with a warm-up. This can be a simple series of sun salutations or a more specific warm-up routine tailored to your needs.
2. Include a variety of poses. This will help ensure that your sequence is well-rounded and provides a good workout.
3. Vary the intensity of the poses. This will help keep your body challenged and avoid boredom.
4. End with a cool-down. This can be another simple series of poses or a more specific cool-down routine.
When putting together a yoga sequence, it’s important to be creative and to listen to your body. If a particular pose doesn’t feel right, skip it and move on to something else. Be sure to warm up and cool down properly, and always listen to your body to avoid injury.
Cooling Down Yoga Sequence
Doing yoga in a hot, humid room can be uncomfortable and make you feel sweaty and sticky. This cooling down yoga sequence will help you to feel more refreshed and comfortable.
1. Child’s pose (balasana): This pose is a resting pose that can help to calm the mind and soothe the body. It also helps to stretch the back and hips.
2. Downward facing dog (adho mukha svanasana): This pose is a resting pose that can help to calm the mind and soothe the body. It also helps to stretch the back and hips.
3. Cat-cow pose (marjaryasana-bitilasana): This pose helps to warm up the spine and stretch the back.
4. Standing forward fold (uttanasana): This pose helps to stretch the hamstrings and the back.
5. Triangle pose (trikonasana): This pose helps to stretch the sides of the body and the hamstrings.
6. Seated forward fold (paschimottanasana): This pose helps to stretch the hamstrings and the spine.
7. Corpse pose (savasana): This pose is a resting pose that can help to calm the mind and soothe the body.
Beginners Hatha Yoga Sequence
There’s no need to be intimidated by yoga. A little bit of practice will have you feeling limber and flexible in no time. Here’s a sequence of beginner’s poses to help you get started.
Mountain Pose – This is the basic standing pose. Stand with your feet together and your arms at your sides. Engage your abs and tuck your pelvis under to lengthen your spine.
Tree Pose – This pose helps improve balance and focus. Stand with your feet together and shift your weight to one foot. Bring the other foot to your ankle, calf, or thigh. Make sure your hips and shoulders are facing forward.
Warrior I Pose – This pose strengthens your legs and opens your hips. Stand with your feet together and take a big step back with your left foot. Bend your left knee and point your left toes toward the floor. Reach your arms straight out in front of you.
Warrior II Pose – This pose strengthens your legs and opens your hips. Stand with your feet together and take a big step back with your left foot. Bend your left knee and point your left toes toward the floor. Reach your arms straight out to the sides.
Downward-Facing Dog Pose – This pose stretches your hamstrings and calves. Come down onto all fours and tuck your toes under. Press your hips up and back, and reach your heels toward the floor.
Camel Pose – This pose stretches your abs, chest, and shoulders. Come down onto all fours and tuck your toes under. Press your hips up and back, and reach your hands toward your heels.
Bridge Pose – This pose strengthens your abs, glutes, and hamstrings. Lie down on your back and place your feet flat on the floor. Lift your hips up and hold for a few seconds.
Happy Baby Pose – This pose stretches your hips and inner thighs. Lie down on your back and hug your knees to your chest. Rock from side to side to loosen up your hips.
Corpse Pose – This pose is a resting pose. Lie down on your back and let your feet fall open. Close your eyes and relax your body.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
