#Advanced yoga sequence in hatha yoga full#

Savasana - Corpse pose Double sided seriesĪkarna dhanurasana - Bow pulling pose (archer pose right leg across first)Ĭhatushkonasana - Four angle pose (left knee bent across first)Īrdha matsyendrasana - Spine twist pose (regular right/left - FULL right/left) Poorna dandayamana dhanurasana - Full standing bow Poorna bibhaktapada janushirasana - Full separate leg head to knee (splits)Įka pada rajakapotasana - Pigeon (left knee bent first/then right)ĭandayamana poorna janushirasana - Full standing head to knee pose (standing splits, stand on left first)

Utthita paschimotthanasana - Upward stretching pose Pavanamuktasana - Gas (wind) removing pose Cobra seriesīibhakta pada paschimotthanasana - Separate leg stretching (straddle) Makarasana - Spider pose (reverse prayer hands) Utthita padmasana - Lifting lotus (lotus finger stand) Swastikasana - Good luck pose (right/left)Īdrha padmasana - Half lotus (right leg over first) Head down forehead to feet (compression).Siddhasana - Success in meditation pose (heel to heel) Samasana - Plain pose (two toes showing left over, right under) Move arms back and place hands on back in hands prayerĭandayamana dhanurasana - Standing bow pulling poseīibhakta hasta tuladandasana - Separate hands balancing stick poseĭandayamana bibhakatapada paschimotthanasana - Standing separate leg stretching poseīamanasana - Short man pose “beach pose” warm up if necessary)įirst, warm up with Astravakrasana (rock the baby) plus 3 x 20 leg circles.Finish with release foot, arm straight ahead.Pada hastasana - Hands to feet (head to knees)ĭandayamana bibhaktapada janushirasana - Standing separate legs head to knee pose (Finish with no hands)ĭandayamana janushirasana - Standing head to knee pose Pars ardha chandrasana - Lateral half moon poseĪrdha chandrasana - Half moon pose (backward bending) Surya namaskar - Salute to the sun (8 count series).Virabhadrasana - Salute to gods and goddesses (8 count series) x 2.

Advanced yoga sequence in hatha yoga