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. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Corpse Pose, let the floor support you for 2 minutes 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” 1m 16s
4. Move
5. 03 Downward-Facing Dog“Hips up and back” 1m 16s
6. 04 Low Lunge“Hips forward and down” 1m 16s
7. 05 High Lunge“Feet on train tracks, not a tightrope” 1m 18s
8. 06 Warrior I“Ground the back heel” 1m 2s
9. 07 Warrior II“Front knee tracks the little-toe side” 1m 2s
10. 08 Extended Side Angle“One long line, heel to hand” 1m 2s
11. 09 Triangle Pose“Reach out before you reach down” 1m 2s
12. 10 Half Moon“Reach through the lifted heel” 1m 2s
13. 11 Warrior III“Reach forward and back equally” 1m 2s
14. 12 Plank Pose“One long line” 1m 2s
15. 13 Cobra Pose“Lift with the back, not the arms” 1m 2s
16. 14 Locust Pose“Length before height” 1m 5s
17. 15 Seated Forward Fold“Lead with the heart” 1m 16s
18. 16 Gentle Seated Twist“Inhale tall, exhale turn” 1m 17s
19. Rest
20. 17 Corpse Pose“Let the floor hold you” 2m