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. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Corpse Pose, let the floor support you for 1 minute and 30 seconds before you sit up.

The sequence

1. Arrive
2. 01 Easy Seat“Lift from the crown, not the chest” 1m
3. 02 Cat–Cow“Move from the tailbone first” 56s
4. Move
5. 03 Downward-Facing Dog“Hips up and back” 56s
6. 04 Low Lunge“Hips forward and down” 56s
7. 05 High Lunge“Feet on train tracks, not a tightrope” 57s
8. 06 Warrior I“Ground the back heel” 45s
9. 07 Warrior II“Front knee tracks the little-toe side” 45s
10. 08 Extended Side Angle“One long line, heel to hand” 45s
11. 09 Triangle Pose“Reach out before you reach down” 45s
12. 10 Half Moon“Reach through the lifted heel” 45s
13. 11 Warrior III“Reach forward and back equally” 45s
14. 12 Plank Pose“One long line” 45s
15. 13 Cobra Pose“Lift with the back, not the arms” 45s
16. 14 Locust Pose“Length before height” 53s
17. 15 Seated Forward Fold“Lead with the heart” 56s
18. 16 Gentle Seated Twist“Inhale tall, exhale turn” 56s
19. Rest
20. 17 Corpse Pose“Let the floor hold you” 1m 30s