For more intermediate level sequences, check out the Sun Salutations and the Special Sequences sections.

Intermediate Sequences By adding challenging postures to the beginning sequences, these posture flows are the most complex, vigorous and long.

We have several Sun Salutation sequences available with varying levels of difficulty, from basic to intermediate.

Sun Salutations Often considered the core of hatha yoga practice, Sun Salutations are traditionally practiced at sunrise to warm and energize the body.

For more beginning level sequences, check out the Sun Salutations and the Special Sequences sections. Build on the basic pose sequences by adding more length and challenge to the flow. Beginning Sequences Where to start if you have some previous experience with yoga.These posture flows are simple, short and only contain basic postures. Basic Sequences Where to start if you are new or a beginner.Warm-up Sequences Use these sequences of simple stretches to warm up prior to any of the pose sequences.While you are practicing pranayama, let go of any thoughts by focusing on the breathing involved with the pranayama. Always sit with a straight spine and a relaxed body. For all pranayama (except Kapalabhati), the breath is slow and steady, breathed in and out of the nose and down into the belly. Prana is taken in through the air we breathe, and since the pranayama exercises increase the amount of air we take in, they also increase our intake of Prana. Thus, Pranyama is used to control, cultivate, and modify the Prana in the body. Prana translates into “life force energy” and Yama translates into “control or mastery of”. Pranayama Pranayama are breathing exercises developed by the ancient yogis for purification.The benefits of a regular meditation practice include reduction of stress, tension, anxiety and frustration, as well as improved memory, concentration, inner peace and whole body well-being. The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice. As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment. Meditation Basics Meditation is a focusing of the mind on a single object, creating the cessation of all thought.

Yoga for Beginners Our Yoga for Beginners guide will give you the basic tips, guidelines and recommendations you will need to start a successful yoga practice.Spread your arms so they are parallel to the mat and settle into Warrior position looking over your left arm.

Tuck in your left toes and take a small bend at the knee. Take one big step back with your right leg and turn your right foot to be parallel with the back of your yoga mat. (please see video above) WARRIOR II (LEFT) Release your arms to your sides and assume the mountain pose. (please see video above) MOUNTAIN POSEĮvenly distributing your weight on your two feet, roll up one-vertebrate at-a-time with your arms following you to the sky. Simply inhale as you lift your right knee off the ground and draw your foot forward, release your spine and torso for a relaxed forward fold. Your aim is to return to the forward fold position described earlier, but this is achieved from the low lunge left. You can raise your hands up for a few seconds. Take three to five breaths in this position. Lower your body down and let the right knee to the ground as you push your hips forward for a low lunge on your left. Align your left knee with your left ankle like you did with the right leg. Simply inhale as you lift your left leg up and forward. One rule about yoga is that the steps follow each other, unlike workout reps where you have to assume original position each time. This move resembles the low lung (right) only that you do not have to start from the beginning. Stretch back to the center while inhaling and then exhale while stretching to the right.

In hale as you do this and slowly stretch to the left while exhaling. With intention, stand still and then raise your arms to the sky with your shoulders kept in a relaxed position. Begin with a mountain pose while standing on your mat and take three deep breaths. Spread your yoga mat on the floor and stand at the center. This is the first step of the Hatha sequences and it does not involve much as it is more of a preparation move. If you are just starting out with yoga, some of the sequences you can perform include the following: Hatha Yoga Poses THE MOUNTAIN POSE Pretty much everyone interested can perform Hatha maneuvers at the comfort of their homes. Hatha is relatively easy to achieve and the sequences are not as challenging.

Hatha yoga beginners sequence