HATHA YOGA GUIDE · 26 POSTURES
A twenty-six-posture Hatha practice map for studying breath, structure, strength, mobility, balance, and rest with intelligent individual adaptation.
The traditional sequence
Hatha yoga is a broad tradition rather than one fixed sequence. This RA SPHERA guide brings together twenty-six foundational and advanced asanas as a practical map. Each posture is an opportunity to notice breath, weight, direction, effort, and compensation. The shape is adjusted to the person; the person is never forced to imitate the shape.
Sequence 01
Tadasana
Stand with the feet grounded, weight distributed evenly, and the ribs and pelvis organized over the legs without stiffness.
Establishes a baseline for posture, breath, symmetry, and how the body carries weight before movement begins.
Sequence 02
Uttanasana
Hinge from the hips, soften the knees as needed, and let the head and neck release without pulling toward the floor.
Explores posterior-chain mobility and whether the pelvis, spine, and breath can cooperate without strain.
Sequence 03
Adho Mukha Svanasana
Press through the hands, bend the knees if needed, and send the hips back and up while keeping space across the shoulders.
Studies the relationship among hands, shoulders, spine, hips, and legs in one connected line of force.
Sequence 04
Virabhadrasana I
Let the front knee track with the toes, ground the back foot as available, and keep the ribs from lifting away from the pelvis.
Combines an asymmetrical stance with balance, hip mobility, chest organization, and steady breathing.
Sequence 05
Virabhadrasana II
Track the front knee toward the second and third toes, organize the pelvis between both legs, and reach through relaxed shoulders.
Builds lateral hip control, leg endurance, and awareness of how the gaze and arms influence balance.
Sequence 06
Trikonasana
Lengthen over the front leg before placing the lower hand on the leg, a block, or another stable support.
Explores hamstring and inner-thigh mobility with lateral trunk length and controlled rotation.
Sequence 07
Parsvakonasana
Keep the front knee aligned and support the forearm on the thigh or the hand on a block so the side body can lengthen.
Integrates leg strength, lateral trunk mobility, shoulder organization, and breath across the ribs.
Sequence 08
Utkatasana
Send the hips back, keep the knees tracking with the feet, and choose a depth that allows the spine and breath to remain organized.
Studies the squat pattern, ankle and hip strategy, trunk control, and lower-body strength.
Sequence 09
Bhujangasana
Keep the pelvis and legs grounded and lengthen the chest forward before lifting it upward.
Builds back-body strength and chest mobility while observing where the spine prefers to extend.
Sequence 10
Salabhasana
Reach through the legs and chest while keeping the back of the neck long and the pelvis steady on the floor.
Develops posterior-chain strength and coordination without turning the posture into low-back compression.
Sequence 11
Dhanurasana
Keep the knees near hip width and press the feet into the hands to create lift without pulling aggressively.
Combines front-body mobility, back-body strength, shoulder range, and breath under extension.
Sequence 12
Paschimottanasana
Sit on support if needed, bend the knees freely, and hinge from the pelvis before allowing the spine to round.
Clarifies the difference between hip movement and spinal compensation while exploring posterior-chain range.
Sequence 13
Janu Sirsasana
Support the bent knee, sit evenly through the pelvis, and lengthen toward the extended leg without forcing the head downward.
Studies asymmetrical hip and hamstring mobility while keeping breath and pelvic position in conversation.
Sequence 14
Ardha Matsyendrasana
Sit evenly, grow tall through the spine, and let the rotation begin through the ribs rather than forcing the neck.
Develops thoracic rotation and awareness of how the pelvis, ribs, shoulders, and gaze organize together.
Sequence 15
Setu Bandhasana
Place the feet parallel, track the knees forward, and lift the pelvis while keeping pressure away from the neck.
Coordinates hip extension, gluteal support, chest mobility, and even weight through both feet.
Sequence 16
Ustrasana
Lift through the chest before moving backward, support the low back as needed, and keep the neck in a comfortable line.
Explores front-hip and chest mobility while distributing extension through the whole spine.
Practice note: Come out slowly and stop for sharp back pain, dizziness, tingling, or pressure in the neck.
Sequence 17
Garudasana
Ground the standing foot and keep the pelvis as level as possible; crossing the arms and legs fully is optional.
Studies balance, joint position, shoulder mobility, and the ability to stay spacious inside a compact shape.
Sequence 18
Malasana
Choose a comfortable foot angle, track the knees with the toes, and support the heels or pelvis when the squat is not available.
Explores ankle and hip mobility, pelvic position, and the body’s individual strategy for a deep squat.
Sequence 19
Viparita Karani
Place the hips at a comfortable distance from the wall, support the head and pelvis as needed, and let the legs rest without locking.
Creates a supported inversion for quiet observation, natural breathing, and a gradual shift from effort toward rest.
Sequence 20
Sarvangasana
When appropriately taught, elevate and support the shoulders so body weight remains off the cervical spine, and never turn the head in the pose.
An advanced inversion used to study vertical organization and control only when preparation, supervision, and individual health allow it.
Practice note: Do not learn this posture from a static guide. Practice only with a qualified instructor and appropriate support. Avoid it when a clinician or instructor advises against inversion, including with neck concerns, glaucoma or retinal conditions, uncontrolled high blood pressure, or certain cardiovascular conditions.
Sequence 21
Halasana
Keep the shoulders supported, leave the neck still, and use a chair or other appropriate support rather than forcing the feet to the floor.
An advanced inversion and spinal-flexion study that depends on shoulder support, preparation, and precise individual modification.
Practice note: Practice only with qualified in-person guidance. Skip this posture with neck or neurological symptoms, glaucoma or retinal concerns, uncontrolled high blood pressure, or any restriction on inversion or loaded spinal flexion.
Sequence 22
Matsyasana
Support the upper back, lift through the breastbone, and keep the crown of the head light rather than using it as a weight-bearing point.
Explores chest and upper-back extension while maintaining control through the shoulders and neck.
Sequence 23
Ardha Baddha Padma Paschimottanasana
Treat the lotus position and arm bind as optional. Keep the knee free of pressure and use a simple bent-leg position when the hip does not rotate comfortably.
Studies single-leg hip mobility, pelvic position, and forward folding without sacrificing the knee for the appearance of the pose.
Practice note: Lotus variations can stress the knee when hip rotation is limited. Never pull the foot into place or press the knee downward; choose a non-lotus variation whenever there is knee or ankle discomfort.
Sequence 24
Baddha Konasana
Sit on support, bring the soles of the feet together at a comfortable distance, and support the thighs rather than pressing the knees down.
Explores hip rotation, pelvic balance, and upright seated alignment with a steady, unforced breath.
Sequence 25
Sukhasana
Elevate the pelvis until the spine can rise naturally, support the knees, and alternate which shin rests in front.
Creates a sustainable seat for breath and awareness while revealing asymmetry without turning it into failure.
Sequence 26
Savasana
Choose a neutral, supported resting position and allow the breath to return to its own rhythm.
Closes the sequence with integration, sensation, and nervous-system down-regulation rather than one more task to perform.
Guided refinement
You are welcome to study these asanas with RA SPHERA through private movement guidance, a workshop, a between-session plan, or future retreat programming. Work can begin with one posture or a smaller family of movements. Props, reduced range, and alternative positions are part of intelligent practice—not signs that the posture is incomplete.
Inside
A clear boundary
This is an educational reference, not a recommendation to perform all twenty-six postures in one unsupervised session. Shoulder Stand, Plow, and the lotus variation are advanced and require qualified instruction, appropriate preparation, and individual screening. Stop for pain, dizziness, faintness, numbness, unusual shortness of breath, visual disturbance, or loss of control. Pregnancy, older age, recent injury or surgery, balance concerns, severe high blood pressure, glaucoma, and other health conditions may require clinical advice and substantial modification. RA SPHERA’s yoga guidance does not diagnose conditions or replace medical care or physical therapy.
Further reading
In-home · from $325
Tip and tax included
