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” 1m 3s
3. 02 Cat–Cow“Move from the tailbone first” 1m 3s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 15s
   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. ≈ Ashtanga flow8 poses · 25s each 3m 20s
   1. Downward-Facing Do...
   2. Low Lunge
   3. Warrior I
   4. Warrior II
   5. Extended Side Angl...
   6. Triangle Pose
   7. Half Moon
   8. Warrior III
8. Cool down
9. 05 Seated Forward Fold“Lead with the heart” 1m 3s
10. 06 Gentle Seated Twist“Inhale tall, exhale turn” 1m 3s
11. Rest
12. 07 Corpse Pose“Let the floor hold you” 1m 13s