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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 56s
3. 02 Cat–Cow“Move from the tailbone first” 56s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 4 rounds 5m
   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. ☀ Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
   1. Exhale Mountain
   2. Inhale Chair
   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 Warrior I
   9. Exhale Plank to Chaturang...
   10. Inhale Upward-Facing Dog
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Plank to Chaturang...
   14. Inhale Upward-Facing Dog
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow12 poses · 25s each 5m
   1. Downward-Facing Do...
   2. Low Lunge
   3. High Lunge
   4. Warrior I
   5. Warrior II
   6. Extended Side Angl...
   7. Triangle Pose
   8. Half Moon
   9. Warrior III
   10. Plank Pose
   11. Cobra Pose
   12. Locust Pose
9. Cool down
10. 06 Seated Forward Fold“Lead with the heart” 56s
11. 07 Gentle Seated Twist“Inhale tall, exhale turn” 56s
12. Rest
13. 08 Corpse Pose“Let the floor hold you” 2m 26s