Hatha Yoga For Beginners, A guide with 10 poses, details and benefits explained

A video of beginners version of Hatha Yoga Sequence.
1. Let’s start with easy Leg Raises: One leg is raised while the other remains flat on the floor. Inhale up, exhale down. Then both legs together. Lift as high as comfortable. Pay attention to the abdominal ad lower back muscles. Relax the shoulders and neck.

2. Simplified Sun Salutation (Surya Namaskar): See description for more details:
Here’s how to do it:
Inhale exhale palm together in the prayer position
Inhale, stretch arms up, look up
Exhale, fold forward
Inhale look up
Exhale Child Pose
Inhale Cobra
Exhale Downward Dog
Inhale Lookup
Exhale, fold forward
Inhale, arms up
Exhale, gently come back to the starting position

3. Child Pose (Balasana): It is a relaxation pose. Stay anywhere from 30 seconds to a few minutes.

4. The Forward Bend ( Paschimothanasana): The asana reduces fat and stimulates the nervous system. The first version is for more advanced while I did second simplified version. Try to keep the spine straight while inhale, then exhale just fold a little bit further. Gradually, you will be able to fold forward more each time.

5. The Bridge (Sethu Bandhasana) and The Wheel (Chakrasana). The Wheel is a most dynamic backward bend; it stimulates the energy centres and leaving us feel exhilarated.
Please note that The Wheel might not be suitable for very beginners, if not, then repeat the bridge.

6. Spinal Twist (Meru Wakrasana): It stretches the spine, and tones the nerves, alleviates backache, neck pain. A very good asana for beginners. Pay attention to the spine and breath while twisting the spine.

7. The Splits stretch: Here are the techniques of how to stretch into the Splits. Try to support the weight on the hands, stretch one leg forward to rest on the heel and the other back. Please do not over stretch, if you practice it regularly, it will become easier over time.

8. The Hands to Feet Pose: It has the same benefits as the Forward Bend. Inhale straighten the spine, exhale just fold forward a little bit, please do not over stretch. Come up slowly.

9. Final relaxation, Corpse Pose (Shavasana) : Tighten your legs, hips, back, arms, shoulder and head, then release. Let the figurers curl up slightly. Relax the whole body, with each exhale, let the body sink heavily to the earth. Rest for at least 10 minutes.

Thanks for watching, if you have any questions, please feel free to ask 🙂 http://www.exhalerelax.com

Background music:
1. Air on g string, Bach
2. Sinfonia No.11 in G minor, Bach
3. Nocturne op. 9 No.2, Chopin
4. Sonata No.8 in C minor, Beethoven
music from: http://musopen.org, public domain music


Christine ExhaleRelax says:

@cheerleader4498 , Hey thanks for the suggestion, will keep that in mind for the next one. Namaste. 🙂

Consuelo Mendieta says:

I though it said with details

Mina Gligorić says:

I love your style! Can you please tell me what yoga mat is your favourite? 🙂

Andre A says:

amazing eyes…

I Gusti Ayu Karnasih says:

i Like yoga and I want do every day

Christine ExhaleRelax says:

Namaste, usually we should do at least 6 rounds of sun salutation for warm up. Here is just a guide of how it is supposed to be. 🙂

Jennings Raju says:

Good control. Expecting more. With benefits explained. Thanks…

Eric Cheong says:

I am 67 male, have done yoga for around 50 years.
I have some questions:
(1) Are all the poses OK for both man and woman?
(2) Can I do the BRIDGE, if I do it slowly, may be over months, if I progress?
(3) Is the head stand OK, even at my age?

quantafoto says:

This is a great sequence! Do you know where I might get a PDF of something like this to refer to when away from my computer and that I could give to friends?


Nicole Reeuwijk says:

die yoga oefeningen zijn erg goed voor je been spieren
je krijgt er wel spierpijn van

Suriyya Muhammad says:

Woah she’s creepy.. her eyes yikes

chokini2 says:

you can see a bikini-décolleté of a pretty young girl for more than half a second? (b)oops…must be porn-yoga! 😀 did anyone complain about david swenson, seen well-shaped and half-naked in tight pants in his famous video at the lake? there are always people knowing the truth and explaining you what’s right and wrong. even “real” yogis tell YOU how to behave so that THEY can feel fine in this world 😉 very funny! i also like the ridiculous puritanic discussion about equinox 😉

Raju Chainan says:


You Beans says:


Kandasamy Ramachandran says:

did you learn from isha yoga. You yoga pose all prefect.

Town Cable says:

I learnt for Savasana, your head should tilt towards one side. I noticed your’s was upright.

Christine ExhaleRelax says:

@cheerleader4498 , hey, that sounds like a good idea, I actually thought about doing a yoga video that is going to target on the abs. And also if you have time to check out my other video ‘yoga for weight loss morning and evening routine’, the asanas are also good for toning up the abs as well as the whole body. 🙂

Jade L says:

Great beginners class. I really enjoyed it and you’re gorgeous to watch.

tepedant wrathmor says:

Wife tried this for first time and she did good. She does have a back tailbone that has been broken a few times in her youth. It causes her not to be able to bend as well as she like but i see her push herself so hard to do all the poses but she can’t. Is there any way to help her with this problem with her bad back?

NLPTrainer says:

gr8 video but you cud have set the number of reps to do for each pose and how long one should hold in some asanas ..can u reply on the number of reps and how long toh hold for the respective asanas wud be of gr8 help

Chandu Magar says:

For beginer

whereyokahkis says:

This is really helpful! I used to be in yoga class but dropped it after my instructor moved away. This really helps me remember!

Kady Bright says:

Lol. The ending was funny.

Kady Bright says:

In your next video, can you add notes about what you are doing when you switch positions? It’s hard doing this while trying to crane your neck 😀 And I’m also not nearly as flexible! However, this looks like a great way to relax and destress.

Kady Bright says:

@EshanaKerala Thank you : ) I just had a c section a little over 2 months ago, and am doing the best I can to cut out all bad foods, and I thought yoga could help tone up my mid section again! Maybe you could do a video for that?

Christine ExhaleRelax says:

@bugbumble3 , Hi there, I think either way is fine. 🙂

lauren gulledge says:

thats mean

Ash says:

wonderful..! thank you 🙂

Diego Torres says:

You’re pretty and healthy, the kind of girlfriend I’m looking for,a young yogini.

Ryan Large says:

Wow…. Ur so hot!

Nini Lelashvili says:

where is nineth pose? 🙂 it was skipped …:/

EL Donjuan says:


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