Ten-Minute Hatha Yoga Session for Beginners

So, you’re new to yoga and looking for advice on where to begin. Let’s face it: even with the overwhelming sense of inclusivity, the yoga community can be a bit overwhelming to jump into.

You can choose between Vinyasa yoga, Power Yoga, Hatha Yoga, and many other styles. You can take a class in a studio or gym near you, get private lessons, practice at home, etc. What type of mat should I buy? What are the safest poses for beginners?

Hatha is not the best style for everyone, but it’s a good place to begin. Hatha is gentle and a bit slower. It encourages students to focus on correct alignment and form in order to support their bodies.

This 10-minute Hatha sequence is designed for beginners to introduce them to yoga. This sequence will take you through some of my favorite yoga poses, provide a little challenge, and hopefully give you an introduction to yoga.

Mountain Pose

Start in Mountain Pose on the top of your mat. Here, take three deep breaths and give yourself time to reach your mat. Standing tall and reaching your crown, reach with intent.

As you inhale, raise your arms to the sky while keeping your shoulders relaxed. Exhale and gently stretch your left side. Next, inhale and draw your body back to the center. Then, exhale and stretch to the left.

Forward Fold

As you exhale, fold your body forward, letting the arms, neck, and head hang to the ground. Relax for three to five deep breaths. Focus on your spine lengthening by keeping your knees slightly bent.

Low Lunge (Right Side)

As you release your left leg to the ground, place your hands on the floor for support. Keep your right leg aligned over your right foot.

Inhale and lift your head tall. Exhale and sink forward. Your arms can be placed anywhere you feel comfortable, whether it’s on the floor, your hips, or even raised to the sky.

Hold your breath for 3 to 5 minutes.

Downward Dog

Press your hands into the ground to bring your right foot up and back. Draw your right foot back and up by pressing your hands into the ground.

Your fingers should be wide, and your heart should be open towards your thighs. It would be best if you had your knees slightly bent and your sitz bones pointing up to the sky.

Allow your head to hang heavily and hold this position for 3 to 5 breaths.

Low Lunge (Left Side)

As you inhale, raise your left foot to the sky and reach out with your toes. Exhaling, step your left foot in front, between your hands, as you draw your left leg forward. Drop your right leg to the floor and thrust your hips to your left to perform a Low Lunge.

Forward Fold

Inhale deeply as you lift your right leg off the ground. Press your left foot into the ground to gently pull your right foot forward.

Relax your torso and release it into a Forward Fold.

Mountain Pose

Roll up one vertebra at a time, placing your weight evenly on both feet. Your arms should follow your legs, extending your hands to the sky.

Mountain Pose is found by exhaling and releasing your hands on either side of the body.

Warrior II (Left Side)

Turn your toes to be parallel to your mat’s backside. Turn your left toes, bend your left knee, and raise your arms so they are parallel to the ground.

Settle into Warrior II by glancing at your left fingertips. Stay here for 3 to 5 breaths.

Reverse Warrior (Left Side)

Reverse Warrior: Inhale Warrior II and drop your right hand down to your right leg. Stretch your front body by reaching back.

Warrior II (Right Side)

Straighten your legs and draw both arms parallel to the floor. Turn your right toes so that they face the front. As you bend your knee to the right, sink into Warrior II by your right side.

Take 3 to 5 deep breaths while glancing at your fingertips.

Reverse Warrior (Right Side)

As you inhale, raise your right arm to the sky and perform Reverse Warrior.

Step your left foot gently to the front edge of your mat, where it meets your right foot. Release your arms on either side.

Tree Pose

Your left foot should be placed on the ankle, calf, or thigh of your right leg. Draw your hands up to your hips. As you raise your hands to the sky, find a spot to focus your gaze. Balance for 3 to 5 breaths.

Keep your stomach engaged. You can also challenge yourself to wave your arms back and forth gently. After you finish, release your left leg to the floor and do Tree Pose the other way around.

Mountain Pose

Return Mountain Pose with feet hip-distance apart and hands at heart. Inhale deeply, reaching high through your crown. Close your eyes for a few minutes and meditate.

Concentrate your attention on a simple intention. This can be a phrase, a quote, or an image. Spend this time, at the end of your practice, imagining how you could take your intention from your mat to the outside world. Thank yourself for getting on your mat.

You can do this flow once or several times. Slowly move through each pose and focus on subtle movements in your body. Enjoy the peace and tranquility you can gain by doing this 10-minute flow.

Let your breath guide you. You should be able to move into and out of each posture with your inhalation and exhalation.

Let’s face it: starting something new is hard. It’s a new challenge, but one that should be fun and stimulating, not stressful or intimidating. This is the beginning of a beautiful new journey in your life.

It will take a lot of time to learn the practice. This is true not only for physical exercise but also for mindfulness. Be patient and start slowly. Find a practice you enjoy.

How did you begin your yoga practice? What was your first experience like? Was it your first favorite style? Is it still your favorite? Please share your style with us!

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