A Gentle 30-Day Hatha Yoga Practice

These eight complete classes progress naturally from foundational joint movement and body awareness into fuller Hatha Yoga practice. Across the series, Sivakami guides you through movements for the whole body, including the spine, shoulders, arms, hands, hips, legs, knees, ankles, and feet. The practices also incorporate breath awareness, pranayama, concentration, guided relaxation, and peace mantras. You do not need to rush. Follow the classes in order and allow the practice to unfold over 30 days. Move in a way that respects your body, pausing or adapting whenever needed. Class 1 — Joint Health and “Motion Is Lotion” Explore gentle, systematic movement for the joints of the upper body, followed by breathing, relaxation, and peace mantras. Recording note: An extended black-screen section is present in the original recording; the class audio continues normally. Class 2 — Lower-Body Joint Mobility and Deep Relaxation Continue the joint-mobility practice through the feet, ankles, knees, legs, and hips, followed by spinal movement, breath awareness, and detailed guided relaxation. Class 3 — From Gentle Joint Movement to Whole-Body Practice Progress from breath awareness and upper-body preparation into hands-and-knees work, standing movement, forward bending, kneeling positions, and seated exercises. Class 4 — Strength, Backbending, and Integrated Asana Experience a more active sequence incorporating gentle backbending, seated balance, spinal movement, kneeling lunges, standing postures, and closing relaxation. Class 5 — Gentle Supine and Seated Practice Settle into a quieter class with supported movements for the legs, hips, and lower body, followed by gentle seated work for the spine, shoulders, and arms. Class 6 — Side-Body Opening, Hips, and Concentration Explore lateral movement, the waist and side body, hips and legs, supported side-lying positions, and the relationship between focused movement, concentration, and relaxation. Class 7 — Spinal Awareness and Twisting Develop awareness of posture, spinal alignment, coordination, and unnecessary tension through careful neck work, seated twists, leg work, supine movement, and standing practice. Class 8 — Complete Integrated Hatha Practice Bring the series together with joint preparation, balance, twisting, forward and backward movements, hip and knee mobility, lower-back release, pranayama, guided relaxation, and peace mantras.