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Hatha yoga class: a 45-minute beginner session

A complete beginners' hatha class, in the order teachers used in a large back pain trial: a short rest, breathing, a gentle floor warm-up, standing poses held for a few breaths, floor poses, a seated twist and a closing relaxation. Have a chair, a strap or belt and a block or thick book to hand, as the trial did, and use them freely: a hand on a chair or block, a strap around a foot, a wall for balance. Move slowly, breathe through your nose, and never push into pain. It's light exercise that counts as strength work; add brisk walking or other aerobic activity for your 150 minutes a week.

45 minBeginner20 movesA step · Firm cushionBack · Glutes · Abs · Calves · Quads · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Opening relaxation

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent and feet flat if your back prefers; shorter than the pose's own page, to open the class

Breathing

  1. Slow breathing (6 breaths a minute)4 min
    Beginner · 3D demoLying or sitting; in for about 4, out for about 6, with no holds (the trial's 4-minute breathing block)Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Floor warm-up

  1. Double knee-to-chest stretch3 holds of 20 to 30 s
    Beginner · Back, Glutes · 3D demoHold behind your thighsEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Hip windshield wipers8 slow passes
    Beginner · Glutes, Adductors · 3D demoKnees together, a small rangeEasier: Supine heel slideHarder: 90/90 switch
  3. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)

Standing poses

  1. Mountain pose (Tadasana)5 breaths
    Beginner · Calves, Back, Abs · 3D demoHarder: Tree pose (Vrksasana)
  2. Overhead side bend3 slow bends each side
    Beginner · 3D demoThe crescent moon side bendEasier: Seated overhead side bendHarder: Overhead lat stretch at a bench (elbows on the bench)
  3. Chair pose (Utkatasana)3 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on your thighs if your shoulders tireHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Thoracic rotation5 each side
    Beginner · 3D demoA standing twist, hips facing forwardEasier: Side-lying open bookHarder: World's greatest stretch
  5. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance at firstEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  6. Triangle pose (Utthita Trikonasana)5 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoLower hand on a block or chair seatEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  7. Tree pose (Vrksasana)5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  8. Hip hinge fold5 slow folds
    Beginner · 3D demoHands on your thighs or a chair, back long: the trial's standing forward bend at the wallHarder: Seated forward fold (Paschimottanasana)

Floor poses

  1. Downward-facing dog (Adho Mukha Svanasana)2 × 5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoKnees bent; hands on a wall if you have glaucomaEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)
  3. Low cobra (Bhujangasana)3 × 3 breaths
    Beginner · Back, Chest, Shoulders · 3D demoEasier: Sphinx pose (Salamba Bhujangasana)Harder: Cobra pose (Bhujangasana)
  4. Locust pose (Salabhasana)2 × 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  5. Glute bridge3 × 5 breaths
    Beginner · Glutes, Hamstrings, Abs · 3D demoBridge poseEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  6. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoReclining cobbler, with a cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)

Seated twist

  1. Half lord of the fishes (Ardha Matsyendrasana)30 s each side
    Intermediate · Back, Abs, Glutes · 3D demoSit on a folded blanket, and turn gently from your ribsEasier: Seated twist, bottom leg straightHarder: Revolved triangle pose (Parivrtta Trikonasana)

Closing relaxation

  1. Corpse pose (Savasana)5 min
    Beginner · 3D demoThe trial's closing relaxation, with a cushion under your knees; at least 5 minutes is the move page's dose

Tips

  • Once or twice a week, plus 15 to 20 minutes at home on other days, is our suggestion. Trials used weekly 75-minute classes for 12 weeks, with home practice encouraged.
  • It's light exercise: add brisk walking or other aerobic activity for your 150 minutes a week.
  • With osteoporosis, hinge from your hips in the folds and keep your back long in child's pose.
  • With glaucoma, do downward dog with your hands on a wall and keep any head-down pose brief.
  • Back pain: our 20-minute yoga for back pain workout is a shorter version of this class, from the same trial.
  • In pregnancy, after the first trimester, swap the poses on your back and front for side-lying or propped-up versions; our pregnancy yoga guide has the details.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the hatha yoga class: a 45-minute beginner session take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 13 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.