{"id":"4e16559d-4f32-470e-8662-0ed8401df223","title":"Classic Hatha Sequence","icon":"🕉️","parent_id":null,"author":{"name":"TurboMarmot","initials":"T"},"category":{"id":"5a9c983a-cf51-4ff1-94d0-da09c131211e","name":"Hatha","path":["Yoga","Hatha"]},"description":{"markdown":"A traditional hatha sequence based on the Sivananda basic postures, about 15 minutes. Skip shoulder stand and plough if you have neck problems or high blood pressure. Rest in corpse pose for a few breaths between poses.","html":"

A traditional hatha sequence based on the Sivananda basic postures, about 15 minutes.

Skip shoulder stand and plough if you have neck problems or high blood pressure. Rest in corpse pose for a few breaths between poses.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":825,"total_duration_in_seconds":825,"steps_count":14,"updated_at":"2026-07-20T15:57:45.956Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"7b75d0fa-9142-4010-a17f-d0523452b19e","number":1,"title":"Corpse pose","description":{"markdown":"Begin by lying still and breathing deeply.","html":"

Begin by lying still and breathing deeply.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"99d21cd4-e59f-49a3-80ee-0b66864ad40a","number":2,"title":"Shoulder stand","description":{"markdown":"Lift your legs and hips, supporting your back with your hands, and rest on your shoulders, not your neck.","html":"

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

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"136af8a1-d35f-4605-b90e-a48f39dce5ea","number":3,"title":"Plough","description":{"markdown":"From shoulder stand, lower your toes to the floor behind your head.","html":"

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

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"6ef52754-209c-49c3-8c96-0095a62dd604","number":4,"title":"Fish","description":{"markdown":"Lying on your back, prop up on your elbows and arch your chest up, resting the crown of your head lightly on the floor.","html":"

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

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"93f17e03-96eb-47ec-989e-d5885807da66","number":5,"title":"Seated forward bend","description":{"markdown":"Legs straight in front of you, fold from your hips.","html":"

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

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"2dc472bb-a638-4d5b-9a33-1ba1353777e4","number":6,"title":"Cobra","description":{"markdown":"Face down, hands under your shoulders, lift your chest using your back.","html":"

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

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"04d09dc1-e7f2-414a-8d9c-f71c085fc493","number":7,"title":"Locust","description":{"markdown":"Face down, arms under you, lift both legs.","html":"

Face down, arms under you, lift both legs.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"f3c2acb7-86ba-40da-b698-7b95ac3cf455","number":8,"title":"Bow","description":{"markdown":"Hold your ankles and lift your chest and thighs.","html":"

Hold your ankles and lift your chest and thighs.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"b8958203-79ad-477a-832e-ba52c5fb0e8b","number":9,"title":"Half spinal twist, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"eb70cb3a-9528-4685-b823-aa16f6db6938","number":10,"title":"Half spinal twist, left","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"b379a8aa-4269-47c2-a5ec-1d2114a28b08","number":11,"title":"Standing forward bend","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"bc68181d-c6b6-47c1-b808-4ae33ffdfedd","number":12,"title":"Triangle, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"6ae83fd4-0abf-4e3d-bf86-f1c5a30c56f4","number":13,"title":"Triangle, left","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"e70d105e-1419-4db5-9ce6-41e829471e72","number":14,"title":"Final relaxation","description":{"markdown":"Lie in corpse pose and relax every part of your body.","html":"

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

"},"duration_in_seconds":300,"video_start_in_seconds":null}]}

Routine complete