Inhale as you draw your right arm to the sky for Reverse Warrior on your right side. Take three to five deep breaths, glancing over your right fingertips. Exhale as you bend your right knee, sinking into Warrior II on your right side.

Turn your right toes to face the front of your mat. Reach back to stretch out the front of your body.ĭraw your arms back parallel to the ground as you straighten both legs. Remain here for three to five breaths.įrom Warrior II, inhale, dropping your right hand to your right leg, reaching your left hand up to the sky for Reverse Warrior. Settle into Warrior II glancing over your left fingertips.

Turn your left toes in, take a bend in your left knee and draw your arms up so that they are parallel to the ground. Take a big step back with your right foot, turning your right toes so that they’re parallel to the back side of your mat. Let your arms follow, reaching your hands up to the sky.Įxhale to release your hands to either side of your body, finding Mountain Pose once more. Place your weight evenly between both feet as you take a deep inhale, rolling up to standing one vertebrae at a time. Release your torso into a relaxed Forward Fold. Press into your left foot to gently draw your right foot forward. Take a deep inhale as your lift your right knee off of the ground. Drop your right knee to the ground and dive your hips forward to find Low Lunge on your left side. As you exhale, draw your left foot forward, stepping between your hands. Inhale as you raise your left leg up to the sky reaching out through your toes. Let your head hang heavy and remain here for three to five breaths. Your knees should be bent slightly, and sitz bones reaching up towards the sky. Press into your hands to draw your right foot up and back, coming into Downward Dog.įingers should be spread wide, heart open reaching back towards your thighs. If your hands are up, draw them back to the ground on either side of your right foot. Find a comfortable place for your arms, on the ground, placed on your hips, or raised overhead reaching towards the sky. Use your exhale to sink forward, releasing your hips towards the ground. Use an inhale to lift up tall and lengthen through the crown of your head. Keep your right knee aligned directly over your right ankle. Place your hands on the ground for support as you step your left foot back and release your left knee to the ground. Keep your knees bent slightly and focus on lengthening your spine. Allow yourself three to five breaths to just relax. Use your next inhale to draw back to center, then exhale to stretch to the right.Įxhale as you fold forward letting your arms, head, and neck hang towards the ground. Gently stretch to the left as you exhale. Inhale as you raise your arms toward the sky, keeping your shoulders nice and relaxed. Stand tall with intention, reaching through the crown of your head. Take three deep breaths here, giving yourself a moment to arrive on your mat. Mountain Poseīegin in Mountain Pose at the top of your mat. It will bring your through my favorite poses, give you a bit of challenge, and hopefully be a fun introduction to the practice of yoga.

I’ve designed this 10-minute Hatha yoga sequence for beginners as an introduction to yoga. Hatha is gentle, a little on the slower side, and encourages students to focus on proper alignment and form to support their bodies. Hatha may not be the perfect style for you, but it is a great place to start. What kind of mat should you buy? What poses are safe for beginners? You could take class at a local studio, a gym, have private lessons, or practice at home. There’s Vinyasa, Power, Hatha yoga, and a dozen other types to choose from. Let’s face it, even with the overwhelming sense of inclusivity, the yoga community can be a bit overwhelming to jump into. So you’re new to yoga and looking for advice on where to begin.

Beginner hatha yoga sequence