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” 1m 10s
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” 1m 10s
8. 05 Low Lunge“Hips forward and down” 1m 10s
9. 06 High Lunge“Feet on train tracks, not a tightrope” 1m 12s
10. 07 Warrior I“Ground the back heel” 57s
11. 08 Warrior II“Front knee tracks the little-toe side” 57s
12. 09 Extended Side Angle“One long line, heel to hand” 57s
13. 10 Triangle Pose“Reach out before you reach down” 57s
14. 11 Half Moon“Reach through the lifted heel” 57s
15. 12 Warrior III“Reach forward and back equally” 57s
16. 13 Plank Pose“One long line” 57s
17. 14 Cobra Pose“Lift with the back, not the arms” 57s
18. 15 Locust Pose“Length before height” 1m
19. Cool down
20. 16 Seated Forward Fold“Lead with the heart” 1m 10s
21. 17 Gentle Seated Twist“Inhale tall, exhale turn” 1m 11s
22. Rest
23. 18 Corpse Pose“Let the floor hold you” 1m 41s