Intermediate Hatha Flow

Bring a familiar foundation to this practice: comfortable breathing, steady feet and the willingness to pause. It is intended for people who already know the basic standing poses. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 45s
3. 02 Cat–Cow“Move from the tailbone first” 39s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Plank to Chaturang...
   6. Inhale Upward-Facing Dog
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. 04 Downward-Facing Dog“Hips up and back” 39s
8. 05 Low Lunge“Hips forward and down” 39s
9. 06 Warrior I“Ground the back heel” 36s
10. 07 Warrior II“Front knee tracks the little-toe side” 36s
11. 08 Extended Side Angle“One long line, heel to hand” 36s
12. 09 Triangle Pose“Reach out before you reach down” 36s
13. 10 Half Moon“Reach through the lifted heel” 36s
14. 11 Warrior III“Reach forward and back equally” 36s
15. Cool down
16. 12 Seated Forward Fold“Lead with the heart” 29s
17. 13 Gentle Seated Twist“Inhale tall, exhale turn” 29s
18. Rest
19. 14 Corpse Pose“Let the floor hold you” 1m