Welcome yogis, non-yogis, absolute beginners, advanced practitioners, people who need to stretch, those who love movement, yogis who are actually pretzels, and those who feel their body is a foreign object.


Regardless of where you’re at in your health journey, this back to yoga basics conversation + yoga video is an incredible place to be. Feel good about clicking that link, landing here in “Journey Junkie” land, reading all the words, and possibly stepping on your mat + doing the work.


…… or at the very least, be sure to pin the image below for your future yoga journey.


Today’s yoga class will cover the basics, so welcome to your


Beginner Hatha Flow.


But before we step on the mat, breathe deep, and bend into many different shapes – let’s talk about that weird word above – “hatha”.


Hatha is a Sanskrit term, derived from the Eastern language/culture/traditions that our yoga practice is built upon. The literal definition means “willful” or “forceful”, but when related to the body, it’s a set of physical exercises (yoga postures) and specific sequences + transitions designed to align and open the body, allowing energy to flow freely and tension to release.


It also holds a second translation.


Ha meaning “sun” and tha meaning “moon”. 


This second translation connects + balances our masculine and feminine energies (the yin and yang), and trust me, we need this balance! The majority  of us operate from a space of masculinity – heat, power, intensity, no pain/no gain, a get shit done attitude. This is normal. Like so normal.


…..because as human beings, we like to create, succeed, challenge our abilities, and continue moving forward.


But, when we don’t take a moment to pause, slow down, reflect on our efforts/experiences, and honor the feminine side of our being – we run into trouble.


We burn out.


Are you starting to recognize why the yoga practice works? While we strengthen + tone the body using yoga postures, sequences and transitions, we also work the mind + soul. It’s a beautiful integration that cultivates naturally as you continue to step on your yoga mat and do the work.




If integration of your body is what you need, perfect, you’re in the right place. And if toning the body is what you need, perfect, you’re in the right place. And if flexibility is what you need, perfect, you’re in the right place. And if calming the mind + releasing fears is what you need, then perfect, you’re also in the right place.


For today’s yoga practice, we will move slow, like a slug moving through honey type slow.


I will walk you through each posture, each transition and each breath with detailed instructions, awareness, and a good dose of motivation, support and inspiration.


And  your job in this experience is simple, to LISTEN.


…… and trust me, this is a hard job. 


I encourage you to listen and become your own teacher, allowing me to guide you through the different shapes, and you to choose what’s working for your body, when to take rest, when to deepen into a posture, and when to reconnect to your breath.


Don’t worry, I will gently offer these reminders throughout the entire beginner hatha yoga flow (you won’t be left hanging).


Now, for those wondering what postures we’ll cover today, below is what I deem important to start your yoga journey. Of course, there are hundreds of yoga postures to learn, but knowing the basics will help build a solid foundation for your future yoga journey ahead.


Important Yoga Postures:


  • child’s pose – the ultimate resting posture
  • cat + cow – helps lubricate the spine + links our breath
  • yoga push-ups to build upper body strength
  • sphinx pose – encourages spinal health
  • downward facing dog – integrative/resting posture
  • mountain pose
  • half splits – stretches the hamstrings
  • low lunge – stretches the hip flexors
  • warrior II – a foundational posture
  • bridge pose – builds leg strength + opens the chest
  • figure four – stretches + opens the hips
  • supine twist – gentle spinal twist
  • savasana  – the final resting posture/the hardest posture/the most important posture


Alright yogis, we’ve covered a lot of information.


As I like to say, action follows awareness. You’re now aware of why we practice yoga, the definition behind “hatha yoga”, your role in this practice, and the postures we plan to cover.


Now it’s time to act.


Please unroll your yoga mat, slip into comfortable, make you feel like a badass yoga threads, remove the distractions, and let’s flow!



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