Hatha Yoga Recipe

Set up the space

Arrange the room so it is quiet, comfortable, and well-ventilated. Place the yoga mat on a flat surface with the blanket/bolster, pillow, blocks and strap within reach. Ensure the timer and water bottle are accessible.

Ask the student to remove shoes, jewelry that may interfere, and to wear comfortable clothing. Invite them to lie or sit on the mat and make themselves comfortable on the blanket or bolster if desired.

Consultation

Begin with a brief dialogue (3–5 minutes) to identify the student's current physical condition, goals, injuries, pain areas, stress level, and any medical considerations. Use the intake form/notes to highlight key points. Confirm any contraindications to certain poses or adjustments.

Agree on the session focus (e.g., back pain relief, increased hip mobility, stress reduction) and the student's comfort level with hands-on adjustments. Obtain consent for any physical assists.

Begin with pranayama

Have the student sit comfortably or lie down. Guide 5 minutes of gentle breath awareness followed by 3–5 minutes of basic pranayama (e.g., equal length inhalation/exhalation—4:4—or Dirga/three-part breath). Cue slow nasal breathing and soft, even counts. Monitor and adjust timing to the student's comfort.

Gentle joint warm-ups

Lead the student through 5–7 minutes of slow mobility: neck rolls (gentle, 3 each direction), shoulder rolls (5 each direction), cat-cow sequences (6–8 rounds), wrist and ankle circles (5 each). Use blocks or blankets under knees or hands for comfort as needed.

Design the sequence

Based on the intake, select a 25–30 minute sequence that addresses the student's needs. Example components: standing grounding poses, hip openers, gentle twists, supported backbends, and a cooling forward fold or restorative pose. Use props (blocks, straps, blankets) to make each pose accessible and safe.

Sample pose progression

1) Tadasana with breath integration — 1–2 minutes. Cue alignment and weight distribution. 2) Modified Sun Salutation flow (slow) — 3–5 rounds, using blocks at hands and stepping instead of jumping. 3) Low lunge (Anjaneyasana) with hands on blocks or a bolster — 2–3 breaths each side, repeat twice if needed. 4) Supported Warrior II (block under front thigh or bolster behind) — 4–6 breaths each side, modify depth for comfort. 5) Bridge or Supported Setu Bandha Sarvangasana using a block/bolster under sacrum — hold 6–8 breaths, repeat once. 6) Reclined twist with support under knees — 6–8 breaths each side. 7) Seated or supine hamstring release using strap — 4–6 breaths each leg. Adjust timing, depth and supports based on feedback and observed alignment. Offer hands-on adjustments only with prior consent, and use blocks/straps instead when hands-on is not preferred.

Throughout the sequence, cue students to move with the breath, keep soft eyes and maintain ease in the body. Offer verbal alternatives and visible demonstrations. Use props to reduce strain and increase therapeutic benefit.

Offer adjustments mindfully

If consented, provide gentle, clear, contact-based adjustments: for alignment (e.g., pelvic tuck in Bridge), depth (e.g., supporting sacrum on bolster), or stability (e.g., hands at the shoulder blades in a forward fold). Announce the intention before touching and keep contact brief and supportive. Use verbal adjustments when hands-on is not appropriate.

Continuously check in with the student's sensation and comfort. Encourage feedback and modify or stop adjustments if anything feels uncomfortable.

Transition to restorative poses

Move into calming, restorative poses for 5–8 minutes: supported forward fold, legs-up-the-wall or constructive rest with a bolster under the knees. Use eye pillow and blanket for warmth if desired.

Savasana (final relaxation)

Guide a 7–12 minute Savasana. Ensure the student is comfortable with support under the knees and a small pillow under the head if needed. Offer a short guided body-scan or silent rest based on preference. Set a gentle timer and signal the end of the practice with soft, verbal cues.

Post-practice dialogue

Spend 2–4 minutes discussing how the student feels, any sensations or insights, and offer 2–3 at-home recommendations (specific stretches, breath practice, or rest). Note any adjustments or progress for next sessions and document important observations in the intake/notes.

Encourage hydration and mindful movement for the rest of the day. Provide a brief plan for follow-up sessions tailored to the student's goals.