Hatha Yoga Poses Sequence – Intermediate Class 1.5 Hours

Hatha Yoga Poses Sequence – Intermediate Class 1.5 Hours

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

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