The routines in this chapter blend together Vinyasa Yoga and Hatha Yoga. Vinyasa is a flowing style that links the rhythm of the breath with the physical poses, which are strung together into a sequence. During these practices, you’ll come across lists of poses together. Practice these “chains” of poses in order, first on the right side and then on the left, unless specified otherwise.

For Hatha Yoga, poses are held for longer periods of time. You’ll see the time length for each pose noted in the steps.

The term “vinyasa” refers to a part of the Sun Salutation series Pose that includes a series of counter poses. A vinyasa is often practiced during a routine to reset the body before switching sides. You can leave this out of any routine if it feels too strenuous.

The following is the Basic Vinyasa often practiced with one breath per movement:

Downward-Facing Dog Plank

Knees, Chest, Chin or Yogi’s Push-Up

Baby Cobra or Upward-Facing Dog Downward-Facing Dog

Practice the Basic Vinyasa a few times and memorize it, since it is central to many of the following routines.

If you have never practiced yoga before, be sure to start with the 15-to-30-minute routines until the movements become familiar. Then you will be ready to move on to the 30-to-45-minute routines that include different vinyasas. With some consistency, in a few months, you will be ready for the 60-to-75 minute routines. Feel free to adapt the practices to your body and stay with poses that you want to master.

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