#BASIC HATHA YOGA FLOW SEQUENCE HOW TO#

(Photo: Andrew Clark) Adho Mukha Svanasana (Downward-Facing Dog Pose)įrom Child’s Pose, inhale and bring yourself to Tabletop. Close your eyes and stay here for 16-20 breaths. Bring your forehead to the mat or give yourself a bit more space here by placing a block or blanket beneath your head. (Photo: Andrew Clark Clothing: Calia) Balasana (Child’s Pose)įrom Tabletop, bring your big toes to touch, let your knees slide a little wider than your hips, and ease your hips back over your heels with your arms extended. Inhale and reach your right arm forward and left leg back. Exhale to bring your right elbow and left knee toward each other, rounding your spine and bringing your chin in toward your chest. Inhale and extend your right arm forward and your left leg straight behind you, keeping the inner left thigh turning in and toward the ceiling. Still on all fours, gently lift your navel to your spine to engage your abdominal muscles. (Photo: Photo: Andrew Clark Clothing: Calia) Tabletop Crunches On an inhale, arch your spine, moving your heart forward and up and let your gaze follow. On an exhale, round your spine, pushing the floor away from you with both hands and gently lifting your navel toward your spine.

Align your shoulders over your wrists and your hips over your knees. (Photo: Andrew Clark Clothing: Calia) Marjaryasana (Cat) and Bitilasana (Cow) As you exhale, drop both knees to the left, stacking them atop one another. Release both shoulder blades into the mat as you inhale deeply. Take your arms straight out to your sides in a T shape, palms up or down. (Photo: Andrew Clark Clothing: Calia) Supta Matsyendrasana (Reclining Twist) Play with gently curling your pubic bone toward your navel and then down toward your mat to release and lengthen your lower back. Gently rock side to side or slowly circle, massaging your lower back. Slowly draw both knees toward your chest and bring your hands to your shins or the back of your thighs. Lie on your back and settle into a comfortable position, whether Savasana with straight legs or with a rolled blanket beneath your knees. A 30-minute yoga sequence to reset your day (Photo: Andrew Clark Clothing: Calia) Savasana A reminder to bring all your attention on the moment in front of you and how you show up to that.

#BASIC HATHA YOGA FLOW SEQUENCE HOW TO#

You simply get to bring so much focus to your body that your mind can be silent.Įach time you practice yoga, you relearn how to bring yourself back to your breath, which in turn brings you back to an awareness of only what is in front of you at the moment. And it allows you to come into familiar poses so you can have a respite from trying to achieve or psyching yourself up to overcome yet another obstacle in your day. It challenges your body to be strong and your mind to be still.

This 30-minute practice is for those days. You know those days when it seems you need to do several different things in each moment and you’re equal parts exhausted and confused and all you want-actually, need-is yoga? Yet it seems like there’s no time for it. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

Basic hatha yoga flow sequence