A gentle 45 minute Hatha Yoga practice suitable for beginners- this is the first practice out of two.
Beginning by learning the 12 steps of suyra namaskara (sun salutations), this style of yoga then follows the traditional sequence of the four main posture positions: postures in supine position (lying face up); postures in prone position (lying face down); postures sitting down and finishing with postures standing up.
Interestingly this sequence follows the development of a new born baby growing up: initially just lying on the back (face up), followed by learning to crawl (face down); then starting to sit up, and finally learning to stand.
There are many physical benefits to any practice, which can include: increased flexibility and muscle strength; improved respiration and circulation; a boost in energy and vitality; weight reduction; an improvement in cardio ability; protection from injury; and a more efficient immune system. In addition there are psychological benefits: yoga can increase cognitive mental functions, as well as reduce stress and anxiety by cultivating a more mindful quality throughout the yoga practice- this practice can be viewed as a meditation in motion. This is achieved by using the time on the yoga mat to focus awareness inwards towards the breath, to keep the mind steady and calm; anchored more in the present moment.
If you find the sun salutations a bit challenging to begin with, just do whatever feels appropriate- or you could come back to them at a later date and simply start the postures 14 minutes into the YouTube video: that would make a more gentle 30 minute practice.
Click here for the PDF posture guide to accompany this practice; and as always, if you would like me to send you the audio MP3 of this Hatha sequence (you could then practice “off line”, additionally using the PDF) then click here to send me a request.
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Thank you 🙏🏽 and enjoy being on your yoga mat!
