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Classic Hatha Sequence

by TurboMarmot Yoga › Hatha

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13.8 minutes 14 Steps

  1. Corpse pose

    60 seconds

    Begin by lying still and breathing deeply.

  2. Shoulder stand

    60 seconds

    Lift your legs and hips, supporting your back with your hands, and rest on your shoulders, not your neck.

  3. Plough

    45 seconds

    From shoulder stand, lower your toes to the floor behind your head.

  4. Fish

    45 seconds

    Lying on your back, prop up on your elbows and arch your chest up, resting the crown of your head lightly on the floor.

  5. Seated forward bend

    60 seconds

    Legs straight in front of you, fold from your hips.

  6. Cobra

    30 seconds

    Face down, hands under your shoulders, lift your chest using your back.

  7. Locust

    30 seconds

    Face down, arms under you, lift both legs.

  8. Bow

    30 seconds

    Hold your ankles and lift your chest and thighs.

  9. Half spinal twist, right

    30 seconds

  10. Half spinal twist, left

    30 seconds

  11. Standing forward bend

    45 seconds

  12. Triangle, right

    30 seconds

  13. Triangle, left

    30 seconds

  14. Final relaxation

    5 minutes

    Lie in corpse pose and relax every part of your body.