Hatha Yoga Foundation Course Sequence

Shavasana (Corpse)
Abdominal or Yogic Breath
Apanasana (Energy Freeing Pose)

Sukhasana (Easy pose) / Vajrasana (Thunderbolt)
Chanting Om. Sankalpa. Yoga Mudrasana (Yogic Seal)
Ujjayi Pranayama (Victorious Breath)

Pawanamuktasana series (Neck movements, cat stretch, etc)
Half Chaturanga Danda Vinyasa (Cat bows)
Anjaneyasana (Low lunge)
Ardha Hanumanasana (Runner's Stretch) 
Adho Mukha Shvanasana (Downward Facing Dog)
Uttanasana (Standing Forward Bend)

Tadasana (Mountain)
Surya Namaskara (Sun Salutations) 3 rounds

Vrkshasana (Tree)
Virabhadrasana I (Warrior I)
Parshvottanasana (Side Stretch Pose)
Utthita Trikonasana (Extended Triangle)
Virabhadrasana 2 (Warrior II)

Pelvic tilts
Neck strengthening
Setubandhasana (Bridge)
Urdhva Prasarita Padasana (Upward stretched legs)
Salamba Sarvangasana (Supported Shoulderstand)
Matsyasana (Fish)
Jathara Parivartanasana (Abdominal Twist)

Bhujangasana (Cobra)
Shalabhasana (Locust)
Ushtrasana (Camel)
Balasana (Child's)

Dandasana (Stick)
Pashchimottanasana (West Stretch Pose)
Ardha Navasana (Half Boat)
Ardha Marichyasana (Half Spinal Twist)
Gomukhasana (Cow Face)
Baddha Konasana (Bound Angle)
Supta Baddha Konasana (Reclined Bound Angle)

Shavasana (Corpse) and Yoga Nidra (Yogic Sleep)
Sukhasana (Easy pose) / Vajrasana (Thunderbolt)
Nadi Shodhana (Alternate Nostril Breath)

Chanting Om Shantihi. Sankalpa.Yoga Mudrasana (Yogic Seal)
Palming technique

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Basic Knowledge

  • Chanting Om Mantras originated in the Vedic tradition of India and can be defined as sounds, syllables, words, or group of words that are capable of creating transformation. The most widely known and universal mantra...
  • Yoga Nidra I was very lucky to learn yoga nidra (yogic sleep), a powerful raja (royal) yoga technique of conscious relaxation, during my first stay in India in 2004. I spent a month in a Bihar School of Yoga ashram in Bangalore where...
  • Hasta Mudras   yo   The Sanskrit word mudra can be translated as “to seal, close, or lock up” or “gesture, symbol, expression of”. Mudras in yoga are the combination of subtle physical movements which...
  • Yoga and Hatha Yoga People have different ways of understanding and describing yoga but not many see yoga as a systematic complete discipline that includes practices for the physical part as well as the subtler layers of...
  • Yoga Nidra's 6 NOs NO expectations First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain...
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  • Cooling Breath (Sheetali Pranayama )       Contraindications: Low blood pressure, chronic constipation, respiratory disorders. How to perform: Sit comfortably, keep the eyes gently closed and relax the whole body. Stick your...
  • Alternate nostril breathing (Nadi Shodhana) The practice of nadi shodhana (alternate nostril breath) restores, equalizes and balances the flow of prana in the body. The word shodhana means to cleanse or purify, the word nadi refers to the network...
  • Victorious breath (Ujjayi breath) Ujjayi in Sanskrit means "victorious”,  and it comes from two words: ud  that meaning "bondage" and ji which is translated as "conquering", therefore ujjayi is the breath which gives freedom from...
  • About Pranayama We can live without eating for some weeks, without drinking for some days, but without breathing only for a few minutes. Breath is life, however most people rarely or never pay any attention...

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