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All the Hatha yoga poses for a 90-minute intermediate class are here. You can follow this yoga series for your home practice or teach it to your yoga class.

 

Hatha Yoga Poses for a 90-Minute Intermediate Class

Hatha Yoga Poses for a 90-Minute Intermediate Class

 

I created this original Hatha yoga class using my favorite yoga book Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati. If you’re a Hatha yoga teacher, you probably have it already. You can also find explanations for most of the asanas in Yoga Journal’s pose library.

I road-tested this 90-minute sequence in my studio and have performed it many times for my home practice. Enjoy!

Hatha Yoga Poses Sequence – Intermediate Class 1.5 Hours

1)  Rest in Shavasana – 2 minutes

2)  Yoga Warm-up – Pawanmuktasana Series

  • a)    Skandha Chakra – Shoulder Rotation  – 10 times
  • b)    Greeva Sanchalana – Neck Movements – 3 times
  • c)     Padotthanasana – Raised Legs Pose – 10 times
  • d)    Padachakrasana – Large Leg Circles – 10 times – Clockwise and Counter-Clockwise
  • e)    Supta Pawanmuktasana – Leg Lock Pose – 6 breaths

3)  Shavasana – 1 minute

4)  Surya Namaskar A – Hatha – 4 times

5)   Surya Namaskar B – Ashtanga – 4 times

6)  Rest in – Shavasana – 1 to 2 minutes

7)   Standing Asanas

  • a)    Padahastasana – Hand to Foot pose – 6 Breaths
  • b)    Trikonasana – Triangle pose – 6 Breaths
  • c)    Reverse Trikonasana – Reverse Triangle – 4 Breaths
  • d)    Konasana B – Double Angle Pose – 6 Breaths

8)  BalancingEka Pada Pranamasana Series

  • a)    Eka Pada Pranamasana – One-legged Prayer pose – 4 Breaths
  • b)    Utthita Hasta Padangusthasana: front or side – 4 breaths
  • c)     Eka Pada Pranamasana: 3 breaths
  • d)    Eka Padasana: 4 breaths
  • e)     Complete ‘a’ through ‘d’ on the other side
  • f)      Separate feet to width of the mat for prayer squat – 6 breaths
  • g)     Baka Dhyanasana – Crow Pose – 6 breaths

9)  Rest in Shavasana – 1 minute

10)  Forward Bends

  • a)    Yogamudrasana – Lotus Bend: Both Sides, 6 breaths each
  • b)    Butterfly Forward Bend– 8 breaths
  • c)     Janusirshasana – One-Leg Forward Bend: Both Sides, 8 breaths each
  • d)    Paschimottanasana – Two-Legs Forward Bend –  8 breaths
  • e)     Eka Padottanasana –  Leg Raised to Head pose: Both Sides – 4 breaths
  • f)      Setu Asana  – Forward Bend Counter-Pose – 4 shallow breaths

11)  Rest in Purvotanasana – Crocodile Pose –  1 minute

12)  Back Bending

  • a)    Sarpasana – Snake Pose – 3 times
  • b)    Bhujangasana – Cobra – 2 times
  •         i)       1st  time – 4 shallow breaths
  •         ii)     2nd  time – Tiryaka Bhujangasana – Twisting Cobra: both sides, breath synchronicity

13)  Rest in Balasana – Child’s pose – 1 minute

14)  Twisting Pose

  • a)     Ardha Matsyendrasana: both sides, 4 breaths

15)  Resting Pose – Shavasana – 30 seconds

16)  Inversions

  • a)     Sarvangasana – Shoulder stand – 3 min
  • b)    Halasana –Plough Pose: 5 breaths
  • c)     Shavasana
  • d)    Chakrasana – Wheel: 4 breaths, repeat
  • e)     Shavasana – 4 breaths
  • f)      Dolphin Pushups: 5 to 10
  • g)     Sirshasana – Headstand: 2min

17)  Balasana – Child’s pose 1 – 2 minutes

18)  Counter-pose –  Matsyasana – Fish Pose: 4 breaths

19)  Final rest in Shavasana – 2 to 10 minutes

References for Hatha Yoga Poses for a 90-Minute Intermediate Class

1) YogaVision.net: History of Sri Swami Satyananda Saraswati