Beginner Hatha Flow - Full Practice

A complete beginner-friendly Hatha practice you can return to regularly. We move through Half Sun Salutations, Low Lunge, Warrior I, Cobra, Child's Pose, Seated Forward Bends, Supine Twists, and Savasana. Everything is breath-aligned and paced with options offered throughout. A good foundation to keep coming back to.

Transcript

Hello and welcome to this All Levels Hatha Yoga class. So glad you're here. Come to meet me on the mat. We're going to start in Tadasana, Mountain Pose. Ground through your feet, Stand up tall, Relax your shoulders. Close your eyes. Start to breathe in and out through your nose. Nice relaxed breath. Each time you breathe out, Allow your body to relax. The breath is the foundation of everything that we do. We move the body in alignment with the breath. Slowly open the eyes. For the length of your inhale, Sweep your arms up and overhead. Reach all the way up. Length of your exhale, Lower the arms alongside the body. And repeat. Inhale, Arms come up. Exhale, Arms come down. Move with your breath. Allow your body to simply move at the rhythm of your own breath. Expand and lift on the inhale. Release and lower on the exhale. We start to establish this breath-aligned movement. The body moves with the breath. Good. Let's come to the front of the mat. We'll add on some more layers to that. We're going to do some half sun salutations. Inhale, Arms come up, This time you look up. Exhale, Slightly bend your knees and then fold forward all the way down. Inhale, Lift up halfway, So reach through the top of your head. And Excel Folder. Then inhale, Rise up. Keep the back nice and flat. Extend all the way up. Look up. And exhale, Hands come together at the heart. We'll do that a few times, The half sun salutation. Inhale, Arms up, Looking up at the sky. Exhale, Slight bend in the knees, Fold forward. Inhale, Halfway lift, Reach to the top of the head, Spine nice and long. Exhale fold. Inhale, Rise, Flat back, Extend and lift. Exhale, Hands at the heart. One more just like that. Same thing breath aligned movement. Inhaling up. As the body exhales, We fold forward. Inhale, Lengthen through the top of the head, Spine is long. Exhale, Fold. This time we're going to stay here. You can bend the knees, Maybe take a little bit of movement side to side. Go ahead and step your right foot back and lower your back knee. Untuck your toes and then hands come to your thigh. We're going to prepare for low lunge. So the hips come forward. Stay nice and stable through the front leg. Arms come up. And here we're going to bend the elbows, Open up through the chest and squeeze the shoulder blades. Breathe here. We always want to keep that smooth, Relaxed breath rhythm. Good. Release your hands. You're going to frame your front foot. If you have blocks, You could place your hand onto blocks as well. Look forward and then on an exhale start to send your hips back. So you'll get some amount of length in your front leg, Maybe you come on to the heel of the foot. And then come back into your lunge. So inhale forward, Hips come forward. Exhale, Extend. Inhale forward. Exhale, Extend. Good. Come back to center. We're going to tuck the back toes, Lift the back knee, And then step the back foot forward. So coming back to our forward bend. Take a breath or two here, Relax your head. Breathe into the abdomen. And then switch sides. So now the left leg is going to go back. Lower the back knee, Untuck the back toes, Hands come to the thigh. Preparing for your low launch on the second side. So, Hips come forward. Stabilize through that front leg and then bring your arms up. So there's kind of this dual action. You've got groundedness through your legs, But you've got extension in your upper body. And then we bend the elbows, Which helps to open up the shoulders. And we're breathing here. Smooth, Relaxed breath. Good. Release your hands down when you're ready. Framing your front foot. Look forward. Keep looking forward and then send your hips back. Start to extend your front leg. Maybe you come on to the heel of the foot. And then come back to your lunch, Just like we did on the first side. Inhale forward. Exhale back. Inhale forward. Exhale back. Move with your breath. Do that a couple times. So you're aware of your breath as your body starts to inhale, You come forward. As your body starts to exhale, You extend backward. We're going to release. This time we're going to step the front foot back. Coming into this kneeling position. As you inhale, Extend your arms. As you exhale, Release your arms down. If it's available, Clasp the hands behind you and draw your shoulder blades together as you extend your arms. Stay there and breathe. If that's not accessible, Bring your hands to your hips, Draw your elbows back. Either one is great. We want to be able to breathe. And here I want you to create space through the front of your body, Your chest, Your collarbones. Good. Release down. Hands are going to come down. Step your feet back, Come into a plank position. Now it's fine if you want to lower the knees. You're welcome to take a supported plank. That's a great option. Otherwise, Knees are lifted. And your body's active. So there's activation without clenching legs, Abdomen. When you're here, Your gaze is off the front of your mat, So your neck is nice and neutral. And then let's lower ourselves down. We're going to lower down knees, Chest, And chin. Close to the body, Start to lower your chest and chin to the floor. Untuck your toes and then lift your shoulders, Use the strength of your back. Elbows stay close to the body. Breed here. You could even explore lifting the hands. So really feel the strength of your back. If this doesn't feel good you could bring your forearms down coming into sphinx pose. Getting a nice backbend. We're breathing here. Good. Release out of your pose. And then bring your knees wide, Send your hips back, Come into child's pose. Balasana. Arms are either extended forward, Or you can stack your fists, Rest your forehead down, Your hips press back toward your heels. Stay here and breathe. The breath is nice and smooth, Nice and relaxed. From here we transition to downward dog. So, Neutral spine, Walk your hands forward. Ground through your fingers, Ground through your palms. Tuck your toes, Lift your hips up and back. Better to keep the knees bent as you press the floor away. Lift your hips and lengthen your spine. So you want to look for a nice long spine here. And it might feel good to pedal out the feet. Take some movements that feel natural for you. Little bit of side to side. We're always looking for length in the spine anytime we're here. Good. As you inhale, We're going to come into a three-legged dog. So your right leg is going to come up and back. And then look forward. And see if you can step your right foot forward. Towards your hands. The back foot is going to come down. And we're coming into Warrior 1. So let's take our time to build our foundation. Your feet are separated on pretty much either side of the mat. Front knee is nice and bent. Legs are active, Right, So you feel really stable, Really secure. Sturdy in the legs. Spine is nice and tall, And then from there the arms come up. Now you can stay like this. You can bend your elbows like we did before. Or you can clasp your hands behind you, Draw your shoulder blades together. Take a few breaths. We always want to choose the variation where our breath remains nice and relaxed. Good. Release when you're ready. We're going to step the back foot forward, So back foot steps toward the front of the mat. Pause for just a moment. And then we'll come into warrior one on the other side. So this time the right foot is going to step back. So now we've switched sides. Our feet are separated. Bend in that front knee. Ground through both of your feet. Legs nice and strong. And totally fine if you wanted to keep your hands down. It's a great option. Feel the strength of the legs support you. From that support, Let the arms come up. You can stay like this or you can take one of the variations. It's up to you. Maybe you're bending the elbows. Maybe you're bringing the arms behind you. But your awareness goes more inward. Notice the breath. Notice how it feels to be in this. Posture Good. We're going to release. This time we're going to make our way down so the right hand is going to come down toward the floor. We're going to step the back foot the front foot back and come into downward dog. So take as many movements as you need to get into your downward dog. Spine is nice and tall as you press through your hands. Good. And then we're going to lower the knees. Knees come nice and wide. Send your hips back. Child's pose. If you did it before and you'd like to again, You can stack your fists, Rest your forehead down. Very good. Start to rise up. And let's make our way to a seated position. So sitting on your mat. And we're going to extend both legs to start. So extend both of your legs out in front of you. And then we're going to bring the left foot to the inside of the right thigh. Right and at the same time We're going to try to stay active through this right leg so the toes of the right foot are drawing back toward us. And we're going to fold over this extended leg. So we're going to come into a forward bend. Also really good if you want to keep a bend in that knee. It's a totally good option. Inhale, Lengthen the spine. As you exhale, Start to walk your hands forward. Lead with your heart. Keep your spine long. Just little by little. There's no requirement to reach your foot or anything at all. You go as far as you can. And then you soften your head and shoulders. And simply stay here and breathe. Breathe through the nose. Breathe into any tension or tightness that you feel. Good. Take your time. We're going to slowly unwind and come back to center. And then we'll switch sides. Left leg extends. Right foot to the inside of the thigh. Take your time, Adjust as you need. Left toes draw back toward you. This leg stays a little bit active. If you need to bend the knee, You take the bend in the knee. Totally good option. Nice tall spine. Inhale. As you exhale, Walk the hands forward. When you've reached your limit, You just soften down. Relax your head, Relax your shoulders. Release any tension in your face. And simply breathe and relax here. Good. When you're ready, Slowly start to unwind. Come back up to stitch. Extend both of your legs forward. We're going to take another forward bend. Again, Same option. You can keep the knees bent. Inhale. As you exhale, Lead with your heart. Start to come forward. Release down. Awareness goes inward. Eyes are closed. Focus on your breath. Good. Slowly start to release. Let's make our way on to our back. So come to lie down. You're going to bend your knees and place your feet on the floor. Relax through your shoulders and back and then walk your feet nice and wide. Extend your arms from your heart. Nice big T position. And then you're just going to lower both your knees over to the right side. Take a few breaths just like this. Inhale back to center. And exhale your knees to the opposite side. Stay there and breathe. Could slowly come back to center. Relax your left leg forward, So extend your left leg forward, And then bring your right knee in toward your body. If you can, You clasp onto the thigh or maybe you clasp onto the shin. Try to keep your shoulders down. And just draw the leg in toward the body. Get a nice little stretch here. From here you start to circle your right ankle. Circle the right foot. Good. Stay like this or begin to extend the leg up toward the ceiling. Maybe you can clasp the thigh and guide the leg in toward your body. If that's too much, Just keep a bend in the knee. Stay here and breathe. And same thing, Get some more movement into your foot. So circle the ankle. Release. And let's switch sides. Right leg extends on the floor. Left knee draws in toward the body. Shoulders stay down, Clasping the thigh or clasping the shin. Take a stretch here. And start to circle. The ankle on this side circling the left foot. Good. Either stay there or extend the leg. Again, Clasping the thigh, Guide the leg in toward the body, Deepen the stretch. And circle this left side, Left ankle. Good, Bend the knee, Release the leg. Both legs down and then extend your arms. Reach from fingertips all the way down to your toes. Take any little movements that might feel good for you. Full body stretch. And then start to relax the body. Let's come into Shavasana. Separate your feet. Separate your arms from your body. Nice and relaxed down. Allow your whole body to rest into the support of the floor. Relax your face. Relax your jaw. Releasing all tension. Allowing your body to be fully supported and deeply relaxed. And as you continue to breathe. Start to sense that your whole body is breathing together So that as you inhale, It feels as if your whole body is inhaling. And as you exhale. Your whole body is exhaling. Good, And then little by little, Just make some small movements into your fingers, Your toes. Might feel nice to stretch your body one more time. Lengthen overhead. Then place your feet down, Bend your knees, And then roll over onto your side. Come to rest on your side. Just take a breath or two here. Good. Use your hands. Press yourself up. Come into a seated position. We'll just be here for a minute or two. Nice comfortable seat. You could be cross-legged on the floor. You could be sitting in a chair. Take a moment. Settle into your seat. Relax your hips. Sit up nice and tall. And then let your shoulders relax. Find any comfortable position for your hands and close your eyes. With each breath, Continue to soften the way that you hold your body. Allow your awareness to go inward. And take a moment to notice your experience. Notice how it feels to be present in your body. In your mind in this very moment. Then if you'd like, You could bring your hands to heart center, Gently bow the head honoring yourself for taking this time to practice in this way. Before you open your eyes. Let's rub the palms. Warm up your hands. Really get the hands nice and warm. And then cover the eyes with your warm palms. Slowly open the eyes into the palms. And then release your hands when you're ready. Thank you so much for joining. I hope you have an incredible day.

Reviews

Perfect combination series for beginners . Introduction, Foundation, Flow. ✨✌️💗