Where to start if you have some previous experience with yoga. Building on the basic sequences by adding more length and challenge to the flow.

Seated and standing sequences can be combined for a longer practice.

Read the entire sequence first before practicing. Click on the posture picture or name to read the detailed instructions about the posture’s alignment, contraindications and modifications.
If you are unfamiliar with any postures, practice these first until you are comfortable with their alignment.

Use the vinyasa info on the individual posture pages to modify or expand sequences.

Remember to breathe deeply through the nose and focus the mind on the body and breath. Take each pose to your edge and relax deeper into the pose rather than pushing into it.


 




Seated 1 Seated 2

Standing 1 Standing 2

Calming / Relaxing

Energizing

Sun Salutation A



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Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.

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