Hatha Yoga
Basic Yoga Class
A Complete Session
The great yoga master Swami Vishnu-devananda was one of the first masters teaching hatha yoga in the West. This page presents the basic class that he recommends teaching in a group setting. Of course there can be many variations but this is a good structure.
The Basic Class
- Initial relaxation
- Opening mantras - gajananam
- Eye exercises
- Neck exercises
- Kapalabhati pranayama
- Anuloma viloma pranayama
- Sun salutation - surya namaskar
- Headstand - shirshasana
The yoga headstand is said to be the king of asanas or chief posture among them all. - Shoulderstand - sarvangasana
The shoulder stand pose is a very good complement to the headstand. - Plough - halasana
- Fish - matsyasana
- Forward bend - paschimottanasana - followed by inclined plane
- Cobra - bhujangasana
- Locust - shalabhasana
- Bow - dhanurasana
- Half spinal twist - ardha-matsyendrasana
- Crow - kakasana, or Peacock - mayurasana
- Standing forward bend - padahastasana
- Triangle - trikonasana
- Final relaxation - savasana
- Closing mantras - om tryambakam
