A complete hatha yoga class: Classic Full Practice

50 min Sun Salutation × 6 Intermediate 30 poses

Every element of the traditional sequence

The longest program in the app: 50 minutes and 30 poses arranged in the traditional structure of a hatha yoga class. It has everything: six rounds of Sun Salutation, joint warm-ups, standing poses and balances, arm support, seated folds and a twist, backbends, inversions and a long relaxation.

The level is intermediate. Don't do Sarvangasana or Halasana if you have a neck injury, hypertension or glaucoma, or during pregnancy or your period; rest on your back in their place. If fifty minutes feels like a lot for now, begin with shorter programs.

Sun Salutation × 6

  1. Neck Warm-Up Neck Warm-Up 1
  2. Shoulder Rolls Shoulder Rolls 2
  3. Wrist Warm-Up Wrist Warm-Up 3
  4. Hip Circles Hip Circles 4
  5. Cat-Cow Cat-Cow 5
  6. Mountain Pose Mountain Pose 6
  7. Chair Pose Chair Pose 7
  8. Warrior I Warrior I 8
  9. Warrior II Warrior II 9
  10. Triangle Pose Triangle Pose 10
  11. Side Angle Pose Side Angle Pose 11
  12. Wide-Legged Forward Fold Wide-Legged Forward Fold 12
  13. Tree Pose Tree Pose 13
  14. Warrior III Warrior III 14
  15. Plank Pose Plank Pose 15
  16. Cobra Pose Cobra Pose 16
  17. Downward-Facing Dog Downward-Facing Dog 17
  18. Child's Pose Child's Pose 18
  19. Staff Pose Staff Pose 19
  20. Seated Forward Fold Seated Forward Fold 20
  21. Head-to-Knee Pose Head-to-Knee Pose 21
  22. Boat Pose Boat Pose 22
  23. Seated Twist Seated Twist 23
  24. Camel Pose Camel Pose 24
  25. Child's Pose Child's Pose 25
  26. Shoulder Stand Shoulder Stand 26
  27. Plow Pose Plow Pose 27
  28. Fish Pose Fish Pose 28
  29. Supine Twist Supine Twist 29
  30. Knees-to-Chest Pose Knees-to-Chest Pose 30
  31. Relaxation Pose Relaxation Pose 31

Why this order

The sequence mirrors a classic class. Six rounds of Sun Salutation warm up the whole body, and then neck, shoulder, wrist and hip rotations work each joint on its own. Standing poses progress from Chair and the Warriors to Triangle and Side Angle, followed by one-legged balances.

Plank, Cobra and Downward Dog bring you to the floor, and Child's Pose gives you a pause. Seated, you fold forward, hold Boat Pose and twist. Ustrasana opens the chest, and a second Child's Pose returns your back to neutral.

Fish Pose counters the inversions, Supine Twist and Knees-to-Chest release the lower back, and five minutes of Savasana close the practice.

Cautions

  • Acute neck pain (Neck Warm-Up)
  • Dizziness (Neck Warm-Up)
  • Acute wrist injuries (Wrist Warm-Up)
  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Knee injuries (Chair Pose, Warrior I, Warrior II, Side Angle Pose, Child's Pose)
  • Flare-up of lower back problems (Chair Pose)
  • High blood pressure — you can keep your hands on your hips (Warrior I)
  • Flare-up of lower back pain (Triangle Pose)
  • Low blood pressure — come out slowly (Triangle Pose)
  • High blood pressure — don't lower your head too far (Wide-Legged Forward Fold)
  • Hamstring injuries (Wide-Legged Forward Fold)
  • Dizziness — practice near a wall (Tree Pose)
  • High blood pressure (Warrior III)
  • Balance problems — use a support (Warrior III)
  • Wrist injuries — practice on your forearms (Plank Pose)
  • Diastasis recti (Plank Pose, Boat Pose)
  • Lumbar disc herniation (Cobra Pose, Seated Forward Fold, Boat Pose)
  • Pregnancy (Cobra Pose, Boat Pose, Seated Twist, Shoulder Stand, Plow Pose)
  • Flare-up of peptic ulcer disease (Cobra Pose)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog, Shoulder Stand, Plow Pose)
  • Pregnancy — widen your knees (Child's Pose)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)
  • Knee injuries — place a support under your bent knee (Head-to-Knee Pose)
  • Spinal disc herniation (Seated Twist, Camel Pose)
  • Flare-ups of digestive disorders (Seated Twist)
  • Hypertension (Camel Pose, Shoulder Stand, Plow Pose, Fish Pose)
  • Migraines (Camel Pose, Fish Pose)
  • Neck injuries (Shoulder Stand, Plow Pose, Fish Pose)
  • Menstruation (Shoulder Stand, Plow Pose)
  • Disc herniation in the acute phase (Supine Twist)
  • Pregnancy from the second trimester onward — take your knees wider than your belly or skip the pose (Knees-to-Chest Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.