Hatha Challenge하타 도전

Full body · Challenge · about 30 min · 25 poses

A thirty-minute challenge take on Hatha Classic — no flowing, just long counted holds in stronger shapes like Half Moon, Camel, and Boat. This longer version goes deeper on standing and balance work. Do not push; if you wobble, take the easier option. The lineup shifts a little each day.

The sequence

1. Easy Pose — 1 min
2. Cat and Cow — 45 sec
3. Downward-Facing Dog — 1 min
4. Chair — 45 sec
5. Goddess Pose — 1 min 45 sec
6. Warrior I (right) — 1 min
7. Warrior I (left) — 1 min
8. Half Moon (right) — 45 sec
9. Half Moon (left) — 45 sec
10. Half Split (right) — 1 min 45 sec
11. Half Split (left) — 1 min 45 sec
12. Warrior III (right) — 1 min 15 sec
13. Warrior III (left) — 1 min 15 sec
14. Camel — 45 sec
15. Child's Pose — 30 sec
16. Boat — 45 sec
17. Seated Forward Fold — 1 min
18. Cow Face Pose (right arm up) — 1 min 45 sec
19. Cow Face Pose (left arm up) — 1 min 45 sec
20. Head-to-Knee Pose (right) — 1 min 30 sec
21. Head-to-Knee Pose (left) — 1 min 30 sec
22. Supine Twist (right) — 45 sec
23. Supine Twist (left) — 45 sec
24. Savasana — 3 min 30 sec
25. Gently Waking Up — 30 sec