Here is a complete Hatha yoga poses sequence for an intermediate class with a duration of 1.5 hours. You can follow this yoga sequence for your home practice or teach it to your yoga class. Just click on the yoga pose, if there is an active link, for a detailed explanation.
I created this original Hatha yoga class using my favorite yoga book Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati. If you’re a Hatha yoga teacher you probably have it already or you should get this “bible” of Hatha yoga right away.
I road-tested this Hatha yoga poses sequence in my classes and have performed it many times for my home practice. Email this sequence to yourself by clicking on email share button at the bottom of the page. Enjoy!
Hatha Yoga Poses Sequence – Intermediate Class 1.5 Hours
1) Rest in Shavasana – 2 minutes
2) Yoga Warm-up – Pawanmuktasana Series
- a) Skandha Chakra – Shoulder Rotation – 10 times
- b) Greeva Sanchalana – Neck Movements – 3 times
- c) Padotthanasana – Raised Legs Pose – 10 times
- d) Padachakrasana – Large Leg Circles – 10 times – Clockwise and Counter-Clockwise
- e) Supta Pawanmuktasana – Leg Lock Pose – 6 breaths
3) Shavasana – 1 minute
4) Surya Namaskar A – Hatha – 4 times
5) Surya Namaskar B – Ashtaga – 4 times
6) Rest in – Shavasana – 1 to 2 minutes
7) Standing Asanas
- a) Padahastasana – Hand to Foot pose – 6 Breaths
- b) Trikonasana – Triangle pose – 6 Breaths
- c) Reverse Trikonasana – Reverse Triangle – 4 Breaths
- d) Konasana B – Double Angle Pose – 6 Breaths
8) Balancing – Eka Pada Pranamasana Series
- a) Eka Pada Pranamasana – One-legged Prayer pose – 4 Breaths
- b) Utthita Hasta Padangusthasana: front or side – 4 breaths
- c) Eka Pada Pranamasana: 3 breaths
- d) Eka Padasana: 4 breaths
- e) Complete ‘a’ through ‘d’ on the other side
- f) Separate feet to width of the mat for prayer squat – 6 breaths
- g) Baka Dhyanasana – Crow Pose – 6 breaths
9) Rest in Shavasana – 1 minute
10) Forward Bends
- a) Yogamudrasana – Lotus Bend: Both Sides, 6 breaths each
- b) Butterfly Forward Bend– 8 breaths
- c) Janusirshasana – One-Leg Forward Bend: Both Sides, 8 breaths each
- d) Paschimottanasana – Two-Legs Forward Bend – 8 breaths
- e) Eka Padottanasana – Leg Raised to Head pose: Both Sides – 4 breaths
- f) Setu Asana – Forward Bend Counter Pose – 4 shallow breaths
11) Rest in Purvotanasana – Crocodile Pose – 1 minute
12) Back Bending
- a) Sarpasana – Snake Pose – 3 times
- b) Bhujangasana – Cobra – 2 times
- i) 1st time – 4 shallow breaths
- ii) 2nd time – Tiryaka Bhujangasana – Twisting Cobra: both sides, breath synchronicity
13) Rest in Balasana – Child’s pose – 1 minute
14) Twisting Pose
- a) Ardha Matsyendrasana: both sides, 4 breaths
15) Resting Pose – Shavasana – 30 seconds
16) Inversions
- a) Sarvangasana – Shoulder stand – 3 min
- b) Halasana –Plough Pose: 5 breaths
- c) Shavasana
- d) Chakrasana – Wheel: 4 breaths, repeat
- e) Shavasana – 4 breaths
- f) Dolphin Pushups: 5 to 10
- g) Sirshasana – Headstand: 2min
17) Balasana – Child’s pose 1 – 2 minutes
18) Counter-pose – Matsyasana – Fish Pose: 4 breaths
19) Final rest in Shivasana – 2 to 10 minutes
I have often wondered about how vital it really is to do a Hatha Yoga Poses Sequence.
If you’re engaging in those actions you’re terrific at, you are somewhat more connected with yourself.
If you find yourself participating in something that is really problematic,
many a time you enjoy it since it is an obstacle.
I am now able to start living my day-to-day lives in a
more calm manner, most likely taking far better care of
myself.
This is a wonderful intermediate hatha yoga sequence.