Evening hatha yoga sequence how to#
Evening hatha yoga sequence full#

Leave them with something inspirational to ponder.

(It may be a good time to check wrist, spine, and ankle mobility.) A little relaxation at the end doesn't hurt, and it helps students remember everything they learned. Step 5: Finally, move to the savasana (corpse pose)!Īfter about 10 minutes, move to the Savasana pose and have students rest. You may add lying-down poses like salamba sirsasana (headstand), Adho Mukha savasana (handstand with legs up the wall), and white chakra (diaphragm pose). Don't spend too much time on these poses-mostly just have students explore them. Have students go into other poses such as rabbit, bow, and child’s pose while you’re working with back bending. It is an excellent time to move to the floor and get into your backbends, such as the camel pose.

Take small steps along the way with these poses to help students relax into them. You can add seated poses like warrior pose, siddhasana (half-lotus pose), plank, and handstand.

Evening hatha yoga sequence how to#

Students need to learn how to get into and back out of the pose. You can modify some poses by lying on your back or a block, but don’t go too far. I recommend not going more than 10 minutes at one time, which gives students time to get into whatever position they're doing and get comfortable enough to get into another pose.

Evening hatha yoga sequence full#

You can sit in a chair and do a few of these poses or start with a prayer pose (shashankasana) and work your way up to full pose. The next step of the sequence is to move on to the poses for seated positions. If some students are very stiff or have balance problems, you can modify the poses by doing chair poses or standing on your knees. You can start with the tree pose, mountain pose, cat-cow, and forward bends. Because one action flows into the next, sun salutations are especially beneficial in vinyasa flow and power yoga courses. I find that most students have never done them before, so you can discuss what they're about, why we do them, and how they work the body.Ī sun salutation is an excellent method to warm up, stretch, and train significant muscle groups, which is why many yoga teachers choose to start their classes with it. Then, I recommend starting with a few sun salutations. The class should begin with standing poses to get the heart rate up and give students a chance to get comfortable. I've also found that students lose track of time, which is fine.

It's more important to provide a safe and enjoyable yoga experience than keep strictly to a time limit.

You may find that some students are ready for more or less after their first class. Beginners need some time to get used to the poses, so make sure the class is no more than 30 minutes.ĭon’t get too concerned about timing. How to Create a Hatha Yoga Sequence Step 1: Decide on the duration. A hatha yoga sequence lasts for an hour, but for beginners, it is generally recommended that the class be shorter (25-30 minutes) to give the students time to learn their poses. Too much focus on one pose could distract from the others and ultimately hinder students’ progress, while a lack of variety will also be a problem. Keep in mind that the sequence is not the only thing-the flow of the class is crucial, too. I recommend you use mine as a guide for your sequences. In this article, I'll share my sequence for a hatha yoga class. The goal is to create an experience for students that takes them beyond what they thought was possible but never leaves them feeling like they’ve reached their limit. The sequencing of poses in the yoga class results from many years of study, experimentation, and refinement.