#Easy hatha yoga sequence how to
#Easy hatha yoga sequence full
#Easy hatha yoga sequence free

Balasana (Child’s Pose) Have the student place her head on the floor, or support her torso and head on a bolster positioned between her thighs.Minimum time 25 minutes, maximum time 45 minutes You can also explore Yoga Poses for Headaches. Once the headache is established it will be very difficult to alleviate. Whenever possible, get the student practicing soon after she starts to feel the pain. Here’s a sequence you can teach to a student who is suffering from a tension headache. Yoga asanas and breathing can help too, though mostly with tension-type headaches. Various treatments–including drugs, acupuncture, chiropractic and massage, and stress-relief techniques–are recommended for dealing with headaches. There are many different kinds of headaches, some (like tension headaches and migraines) are fairly common, others (like sinus headaches or headaches caused by brain tumors) are relatively rare.

#Easy hatha yoga sequence how to

Marichyasana III (Marichi’s Pose, Variation III)Īdvanced Poses How to Design a Yoga Sequence for Headaches.

Janu Sirsasana (Head-to-Knee Forward Bend).

Salamba Sarvangasana (Supported Shoulderstand).

Sample Yoga Sequence for Advanced Beginners

Viparita Karani (Legs-Up-the-Wall Pose).

Setu Bandha Sarvangasana (Supported Bridge Pose).

Paschimottanasana (Seated Forward Bend).

Utthita Parsvakonasana (Extended Side Angle Pose).

Utthita Trikonasana (Extended Triangle Pose).

Surya Namaskar–3 Rounds ( Sun Salutations).

Adho Mukha Svanasana (Downward-Facing Dog Pose).

You may also want to refer to this list of Beginners’ Poses. Try Manduka Recycled Wool Blanket Sample Yoga Sequence for Beginners Here are two possible sequences–one for beginners and one for advanced beginners–that would fit nicely into a shorter timeframe.

#Easy hatha yoga sequence full

Sun Salute (Surya Namaskar) Instruct them through 3–10 rounds.Ī full practice sequence like this would take at least 90 minutes to finish, but not all classes go quite that long.Preparation Teach a few simple exercises (such as hip or groin openers) that warm up the body in preparation for the theme or focus of the practice.Centering Begin the class with either a simple meditation or breathing exercise (in a seated or reclining position) so your students can collect and concentrate their awareness.Or you might design a sequence around a particular goal or benefit (alleviating back pain, say), around a particular body part ( shoulders, perhaps), or around one type of pose (like backbends)Īlso see Skillful Sequencing: Plan a Chakra-Balancing Yoga Class How to Plan a Linear Iyengar-Based Yoga Sequence

You can also build the entire sequence around just one posture, like Triangle, returning to it again and again, and use the other postures in the sequence to teach aspects of the main posture. Take, for example, Trikonasana (Triangle Pose)–you can first teach the pose focusing on the feet or legs, then repeat it while focusing on the spine or arms. Typically each posture in the sequence is performed just once but you could also have your students perform each posture two to three times, focusing on a different aspect of the posture each time. In general, a sequence like this opens with simple warm-ups that set a theme for the practice, intensifies to more challenging postures, slows to cooling postures and ends with relaxation (Corpse Pose).īut this is just one way to sequence. Most sequences are linear, that is one posture follows another in a logical step-by-step direction, moving from less challenging to more challenging and back to less challenging. Every contemporary school, such as Iyengar, Viniyoga, Bikram, Ashtanga, and Vinyasa to name a few, has its own ideas about how to sequence a practice, so you may have already been trained to sequence your classes in a particular way. Yoga class sequences come in different shapes and sizes.

#Easy hatha yoga sequence free

(TeachersPlus members also receive a host of other benefits, like discounts and free exclusive content! Find out more here, and share your sequence today!Īlso see Principles of Sequencing: Plan a Yoga Class to Energize or Relax Plus, want your best sequence promoted on ? If you are a member of TeachersPlus, you can submit a sequence using the Sequence Builder tool for a chance to be featured to our readers, along with a $50 gift card to YogaOutlet. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!