Hatha Practice 3-9-21

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In this practice, we begin with some seated movement to help warm up our neck, shoulders, and torso. Then, I demonstrate a seated option for twisting in wide-leg forward folds. I’ve included the full sequence below for your reference.

Begin in a Comfortable Seat (seriously, any comfortable seat!)

  • Sit tall – sit bones grounding, and spine lifting. Keep the back of the beck long and your chin soft.
  • Look Right
  • Look Left

Twist Right/Left with Cactus Arms

Shoulder Rolls

Give yourself a hug!

Demonstrate twisting in a seated wide-leg forward fold

Supta Baddha Konasana (reclined bounded angle or reclined butterfly pose) OR Supported Matyasana (fish pose)

Ardha Apanasana Flow (extending arms and legs)

Apanasana (knees towards chest)

Cat/Cow Flow

Make your way to stand (however you get there!)

Tadasana (mountain pose)

Virabhadrasana 2 (Warrior 2)

1/2 Sun Salutation Flows

  • with High Lunge
  • with Low Lunge

Virabhadrasana 2

Wide-Leg Forward Fold with Twist

Virabhadrasana 2

Trikonasana (Triangle Pose)

Virabhadrasana 1 (Warrior 1)


Make your way to the floor

Thread the Needle



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