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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 54s
3. 02 Cat–Cow“Move from the tailbone first” 50s
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” 50s
8. 05 Low Lunge“Hips forward and down” 50s
9. 06 High Lunge“Feet on train tracks, not a tightrope” 51s
10. 07 Warrior I“Ground the back heel” 40s
11. 08 Warrior II“Front knee tracks the little-toe side” 40s
12. 09 Extended Side Angle“One long line, heel to hand” 40s
13. 10 Triangle Pose“Reach out before you reach down” 40s
14. 11 Half Moon“Reach through the lifted heel” 40s
15. 12 Warrior III“Reach forward and back equally” 40s
16. 13 Plank Pose“One long line” 40s
17. 14 Cobra Pose“Lift with the back, not the arms” 40s
18. 15 Locust Pose“Length before height” 47s
19. Cool down
20. 16 Seated Forward Fold“Lead with the heart” 50s
21. 17 Gentle Seated Twist“Inhale tall, exhale turn” 50s
22. Rest
23. 18 Corpse Pose“Let the floor hold you” 1m 14s