Skip to content
Search⌘K Start practising
  1. Home
  2. Practices
  3. Hatha: Steady Foundations

StrengthIntermediateAshtanga pace

Hatha: Steady Foundations

Build a steady base through Chair, Warriors and Tree before returning to the floor.

20min
Practise as
Start practice20 min · 16 poses · voice guided ♡ Sign in to save

The shape of this practice

20:00 total
  1. Easy Seat
  2. Cat–Cow
  3. Sun Salutation A ×4
  4. Sun Salutation B ×2
  5. Ashtanga flow
  6. Reclined Twist · Right side
  7. Reclined Twist · Left side
  8. Corpse Pose
  • Warm up
  • Salutations
  • Flow
  • Holds
  • Cool down
  • Rest

This session gives the standing work a little more space. Keep the knees soft when you need to, use a wall for balance and notice whether you can breathe smoothly. Release each pose before setting up the next; strength does not have to mean holding on through strain.

The sequence

  1. Warm up
  2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m 9s
  3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 9s
  4. Sun Salutation
  5. Sun Salutation A11 movements · one breath each · 4 rounds 5m
    1. Exhale Mountain
    2. Inhale Upward Salute
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Plank to Chaturang...
    6. Inhale Upward-Facing Dog
    7. Exhale Downward-Facing Do...
    8. Inhale Step forward
    9. Exhale Forward Fold
    10. Inhale Rise
    11. Exhale Mountain
  6. Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Plank to Chaturang...
    6. Inhale Upward-Facing Dog
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Plank to Chaturang...
    10. Inhale Upward-Facing Dog
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Plank to Chaturang...
    14. Inhale Upward-Facing Dog
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
  7. Flow
  8. Ashtanga flow10 poses · 25s each 4m 10s
    1. Mountain Pose
    2. Chair Pose
    3. Warrior I
    4. Warrior I
    5. Warrior II
    6. Warrior II
    7. Tree Pose
    8. Tree Pose
    9. Staff Pose
    10. Seated Forward Fol...
  9. Cool down
  10. 06 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 1m 9s
  11. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 1m 9s
  12. Rest
  13. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m 24s

What helps

Props that make this easier

  • Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
  • Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
  • Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
Setting up a home practice space?Our short list of props worth having, from mat to meditation cushion. See YogiSoul picks

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.

Other 20-minute practices

All practices
20min Mobility

Desk Yoga Reset

Make room in your workday for twists, side bends, Tree and Low Lunge, with a quiet finish on your back.

Complete beginner · 14 poses
20min Relaxation

Evening Yoga to Wind Down

Settle into a slower evening sequence of folds and reclined movement, with extra time at the end to rest.

Complete beginner · 15 poses
esc

    Jump to

    Guided practicesStudio player Breathing timerLive orb Meditation timerSoundscapes Routine builderMade for today Birth chartSun, Moon & rising Tarot journalingA moment to reflect Dosha quiz3 minutes