Hatha Yoga Sequence – Basic

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Hatha Yoga Sequence can be followed in multiple ways depending on the time available, level of expertise, and comfort in doing Yoga poses (asanas) of the individual. There is no clear guide on Hatha Yoga sequence. However based on the principles of Chakras, one can draw a sequencing of Asanas beginning with Crown chakra and move downward so as to make space for Kundalini to rise. Proper Hatha Yoga sequence is also important since a yoga pose (asana) that bends your spine backward should be countered with a pose (asana) that bends it the other way. In the following, we have described a 36 step Hatha Yoga sequence, which in total should take you up to 90 minutes.

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Total Steps – 36

Approx. Duration – 90 minutes

Hatha Yoga Sequence

  1. Initial relaxation – 5 Minutes
  2. Om Chanting
  3. Kapalbhati (Skull shining breath) – 3 rounds (5 minutes)
  4. Anulom Vilom (Alternate nostril breathing) – 5 minutes
  5. Shavasana (Corpse pose) – 30 – 45 seconds
  6. Surya Namaskara (Sun salutation) – 12 rounds (10 minutes)
  7. Shavasana (Corpse pose) – 1 minute
  8. Leg raises – 6-10 reps
  9. Shashankasana (Child’s pose) – 30-45 seconds
  10. Dolphin pose – 10 reps
  11. Shashankasana (Child’s pose) – 30-45 seconds
  12. Shirshasana (Headstand pose) – 1 minute
  13. Shashankasana (Child’s pose) – 30-45 seconds
  14. Salamba Sarvangasana (Shoulderstand pose) – 1 minute
  15. Halasana (Plough pose) – 30 seconds
  16. Ardha Setu Bandhasana (Half-bridge pose) – 30 seconds
  17. Pawanmuktasana (Air release pose) – 30 – 45 seconds
  18. Matsyasana – 30 seconds
  19. Shavasana (Corpose pose) – 30 -45 seconds
  20. Sukha Gomukhasana (Easy cow face pose) – 1 minute each side
  21. Paschimottanasana (Seated forward bend pose) – 1 minute
  22. Purvottasana (Upard plank pose) – 10 seconds
  23. Makarasana (Crocodile pose) – 30-45 seconds
  24. Bhujangasana (Cobra Pose) – 30 – 40 seconds
  25. Makarasana (Crocodile pose) – 30-45 seconds
  26. Shalabhasana – 10 – 20 seconds
  27. Makarasana (Crocodile pose) – 30-45 seconds
  28. Dhanurasana (Bow pose) – 10 – 20 seconds
  29. Shahshankasana (Child’s pose) – 30-45 seconds
  30. Ardhya Matsyendraasana (Half Spinal Twist) – 30 seconds each side
  31. Sukha Kakasana (Easy Crow Pose) – 30 seconds
  32. Trikonasana (Triangle Pose) – 30 seconds each side
  33. Vrkhasana (Tree Pose) – 1 minute each side
  34. Tadasana (Mountain Pose) – 1 minute
  35. Final relaxation – 15 minutes
  36. Om Chanting

Important Points to Remember

Find steadiness within each pose/asana in the overall sequence. The sequence has been designed in such a manner that your body gets a proper warm-up. However, you should also if required do a few stretches as a warm-up.

You should while doing the sequence not experience pain, or feel unwell.

Doing the sequence mindfully is important. Avoid doing it in a hurry. Focus on the pose (asana). Each pose (asana) should be accompanied with proper breathing.

If you are experiencing pain, or have any medical issues, consult your doctor before doing this Hatha Yoga sequence.

Ensure countering poses are done in the sequence. Don’t miss any step as it could be a countering pose (asana). For instance, forward bends have to be balanced with backward bends. Side twists should also be done on the left & right. There are multiple instances where students with back pain, don’t like doing poses with back-bends. Forward bends tend to bring instant relief. However, it is possible, that the back pain is due to a weak core and weak lower back muscles. In such instances, do consult a doctor. However make sure that whenever you are doing Hatha Yoga, maintain a sequence where countering poses are present.

Frequently Asked Questions (FAQs) on Hatha Yoga Sequence

What is the sequence of Hatha Yoga?

There is no specific defined sequence in scriptures for Hatha Yoga. However, based on the teachings of various renowned Hatha Yoga teachers, it is generally understood that a proper sequencing of Hatha Yoga is important. On this page, we have covered a basic Hatha Yoga sequence. It has 36 steps and should take approximately 90 minutes. The idea of sequence is to ensure that you engage your entire body, including various chakras.

How do you start a Hatha Yoga practice?

It is always good to be initiated in a Hatha Yoga practice under the supervision of a trained instructor. This will help you in getting the basics right and will also prevent you from any injuries.

Is Hatha Yoga and Surya Namaskar the same?

Surya Namaskar or the sun salutation is a series of 12 poses (asanas) that engage your entire body. It is only one of the parts of Hatha Yoga. In the Hatha Yoga sequence described above, Sun salutation or Surya Namaskar is one of the steps.

How do I remember the order of Yoga?

Remembering the order of Yoga is simple. As a beginner, make sure you have a hard copy or a list of steps with you for reference. As you’ll keep doing Yoga regularly, you will easily remember the steps and sequence and will not have to refer to a manual for the same. The key here is to do the Asanas or Yoga regularly.

What are the beginner Yoga poses?

There are many beginner Yoga poses. As a beginner, it is important to learn Yoga poses like Surya Namaskar or the Sun salutation. It is recommended that as a beginner you have a trained instructor who can guide you properly on the steps you need to follow.

How many poses are there in a Hatha Yoga class?

The number of steps in a Hatha Yoga class can vary. It depends on the duration, level of expertise, and multiple other factors. In the 90 minute sequence, there are 36 steps. For a 30 minute sequence the steps will be lower. Similarly the complexity of asanas or yoga poses will also vary depending on the expertise of the student.

Do you do sun salutations in Hatha Yoga?

Yes. Sun salutations are a part of Hatha Yoga. In the 36 step sequence mentioned above, Sun salutations or the surya namaskar is one of the steps. It is done early on in the sequence as it helps with proper warm-up. As a thumb rule, by the time you finish Sun salutations, you should be perspiring.