Hatha Yoga Morning Sequence — b7
A gentle 25–35 min Hatha sequence to energise your mornings — balance breath, open the hips, align the spine and steady the mind. Suitable for beginners and daily practice across Australia.
Focus: breath-led movement, standing foundations, mild backbends.
About this sequence
This morning Hatha is structured to warm the body steadily: breath work (pranayama), gentle joint mobility, standing asanas, a short seated flow and closing relaxation. It complements vinyasa and hot classes and works well as a daily ritual before work or study.
- Duration: 25–35 minutes
- Level: Beginner – Intermediate
- Props: mat, small cushion (optional)
Step-by-step morning sequence
Follow the panels to practice the full sequence. Each panel includes cues and common adjustments.
Seated tall, 5–8 rounds of slow ujjayi breath. Gentle neck rolls. Visualise setting an intention for the practice.
Cat-Cow, thread-the-needle, wrist circles, ankle mobilisations and gentle lunges. Move slowly with breath.
Sun A variation, Warrior I/II transitions, Triangle and gentle balance work. Focus on alignment: knee over ankle, engaged core.
Seated forward fold, gentle twists, a short supported bridge or mild backbend, and 2–4 minutes of Savasana or mindful sitting.
Benefits & Practical Tips
- Improves spinal mobility and morning circulation.
- Calms the nervous system while building strength.
- Helps establish a consistent morning ritual.
| Duration | Intensity | Props |
|---|---|---|
| 25–35 min | Low–Moderate | Mat, cushion |
Lead teacher — Maya Thompson
Maya is a certified Hatha teacher (RYT-200) based in Melbourne, with 10+ years teaching morning and restorative classes. Her approach values breath, alignment and accessibility.
Weekly schedule & pricing
| Day | Time (AEST) | Class | Price |
|---|---|---|---|
| Mon | 6:30 AM | Hatha Morning b7 (studio + online) | $18 / drop-in |
| Wed | 6:30 AM | Hatha Morning b7 (online) | $15 / drop-in |
| Sat | 8:00 AM | Slow Hatha — weekend | $20 / drop-in |
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