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Hatha Foundations

8-Week Alignment & Fundamentals

4.9 · 962 reviews · 7,740 students enrolled

The clearest on-ramp into yoga. Lena Ortiz teaches the classical postures with unhurried alignment breakdowns, plain-language anatomy and a weekly progression that makes the mat feel manageable from day one.

Length
8 weeks · 56 video lessons
Weekly time
3 hrs / week
Format
Self-paced video + monthly mentor call
Certificate
CE hours issued

Secure checkout · 30-day money-back guarantee · USD

Illustration for the Hatha Foundations course

One-time price

$149 USD

Regularly $199 — save $50

Enroll in Hatha Foundations

Or join Live Online for $39/month and take this course included in your membership.

What you will learn

The clearest on-ramp into yoga. Lena Ortiz teaches the classical postures with unhurried alignment breakdowns, plain-language anatomy and a weekly progression that makes the mat feel manageable from day one.

  • Stand, balance and fold with sustainable alignment
  • Understand joint-safe range of motion for your body
  • Link breath to posture without forcing
  • Build a consistent 4-week home practice
  • Know the history and names of the 40 foundational asanas

Curriculum

6 modules · 24 video lessons · lifetime access, including every update we publish.

Week 1 Ground & Alignment 4 lessons
  • What is hatha? A 12-minute history lesson
  • Mountain pose, feet, knees, pelvis, spine
  • Breath mechanics: ujjayi, three-part breath
  • Mat and prop setup guide
Week 2 Standing Series 4 lessons
  • Warrior family with heel-to-arch mechanics
  • Triangle and extended side angle
  • Chair, dolphin and downward dog variations
  • Weekly home practice: 20 minutes
Week 3 Balance & Core 4 lessons
  • Single-leg balances with wall and chair support
  • Tabletop, bird-dog, plank and side plank progressions
  • Forward folds and hamstring mobility
  • Self-assessment: check your own alignment
Week 4 Seated, Twist & Backbend 4 lessons
  • Easy seat, staff pose, hero pose
  • Half lord of the fishes and gentle twists
  • Cobra, upward dog and supported backbends
  • Partner-stretch demonstrations (optional)
Week 5–6 Deepening 4 lessons
  • Longer holds and the role of muscular engagement
  • Hip openers suited to desk-based bodies
  • Restorative props and why they matter
  • Mindfulness in the first five minutes of practice
Week 7–8 Sequencing Your Own 4 lessons
  • How a class is built: warm, peak, cool
  • Build a 30-minute sequence from the poses you know
  • Teaching language basics
  • Final: personal 30-minute flow video

What is included

  • 56 alignment-focused video lessons with full joint-safety notes
  • Downloadable 40-pose reference guide (PDF)
  • Monthly small-group mentor call with Lena Ortiz
  • Beginner-friendly modifications for every posture
  • Lifetime access and future curriculum updates
  • Certificate of completion for 10 continuing-education hours
  • 30-day money-back guarantee

Requirements & what you need

  • Absolutely no yoga experience required
  • A mat and two blocks recommended, towels work as substitutes
  • About 3 hours a week, split across 3–4 short practices

Not sure this is the right course? Take the free 7-day trial first — it unlocks every live class and the first module of every course, no card required.

Your teacher

Portrait illustration of Amara Reed

Amara Reed

RYT-500, E-RYT 500 · 14 years teaching

Amara founded Lumen Yoga in 2014 with a single rule that still guides everything we do: no student should feel unsafe or unteachable in their own class. She began teaching at 22 in a 400-square-foot church basement in East Austin and has since taught more than 8,600 students in person and online.

Amara's live Sunday flow is where most of our community shows up. Expect heat, clear anatomy cues and a genuinely welcoming room for first-timers.

Full instructor profile

Frequently asked questions

Yes. Every lesson in this course is joint-friendly and low impact. Lena includes a modification track for stiff hips, knees and lower backs, and she recommends medical clearance for anyone with a recent injury or surgery.

More answers live in our help center, or ask us directly on the contact page.

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