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Practice Along with Sadhana Yoga School

Below are Sadhana Yoga School’s two foundation sequences, one Hatha and the other Vinyasa, which are taught in our 200-hour trainings. We chose them because they both balance each other as personal practices, as well as prepare you to provide a class for any yoga enthusiast.  The Hatha Flow is a grounding, meditative practice based in the Sivananda tradition, while the Vinyasa is a strong, vigorous flow in the Ashtanga tradition. 

Give both a try, if you have not already — you may find that you connect better with one, or that you prefer to practice each at different times. It is good to set an intention for your practice (simple ones can sometimes best help to keep you present — simply making your intention to practice non-judgement of yourself, to link movement to breath, or to recognize opposite sensations created by the same pose, can be a great place to begin).

Please don’t hesitate to reach out to us with any questions or thoughts you may have — we are here to assist!

Hatha Flow

Vinyasa Flow

Surya Namaskara (Sun Salutation) B

Surya Namaskara (Sun Salutation) A

Warm-Ups

• Sitting, Kneeling

• Sun Salutations (3 times — see image above for sequence)

• Leg Raises (single, double, single hold) 5 times each

Class Sequence

  • Headstand
  • Shoulderstand
  • Plow
  • Bridge and Wheel (as desired)
  • Fish
  • Sitting Forward Bend
  • Inclined Plane
  • Cobra
  • Locust
  • Bow
  • Half Spinal Twist
  • Crow
  • Standing Forward Bend
  • Triangle
  • Savasana, engaging Conscious Breathing (3-5 breaths)

Finish sitting

Warm-Ups: 

• Downward dog and standing warm-ups

• Sun Salutation A (3 times — sequence above), Sun Salutation B (3 times — sequence to the left, above)

Class Sequence

• Chair pose, standing forward bend, chair twist

• Standing sequence one: warrior I, warrior II, triangle, side angle

• Standing sequence two: revolved side angle, one-legged standing forward bend, revolved triangle, warrior III

• Balance sequence: extended hand-foot-big-toe posture (in front, to the side), tree, dancing Shiva, standing split

• Squat, crow, firefly

• Seated forward bend, inclined plane

• Sitting sequence one: Sitting head to knee, maricyasana A, seated twist.

• More sitting poses: Boat, cobbler’s pose

• Closing sequence: Headstand, child’s pose, shoulder stand, plow, bridge or wheel, fish, happy baby, knee down twist, reclined butterfly

• Savasana Pose, Conscious Breathing (3-5 breaths)

Finish sitting

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