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StrengthIntermediateAshtanga pace

Intermediate Hatha Flow

A half-hour Hatha sequence with lunges, balances, Plank, backbends and a return to the warrior series.

5min 10min 15min 20min 30min 45min 60min
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Start practice30 min · 23 poses · voice guided ♡ Sign in to save

The shape of this practice

30:00 total
  1. Easy Seat
  2. Cat–Cow
  3. Sun Salutation A ×5
  4. Sun Salutation B ×2
  5. Ashtanga flow
  6. Sun Salutation B ×3
  7. Seated Forward Fold
  8. Gentle Seated Twist
  9. Corpse Pose
  • Warm up
  • Salutations
  • Flow
  • Holds
  • Cool down
  • Rest

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. A longer practice gives you space to settle. Keep a little effort in reserve so the last part feels as unhurried as the first. When you reach Corpse Pose, let the floor support you for 3 minutes before you sit up.

The sequence

  1. Warm up
  2. 01 Easy Seat“Lift from the crown, not the chest” 52s
  3. 02 Cat–Cow“Move from the tailbone first” 52s
  4. Sun Salutation
  5. Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
    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 flow17 poses · 25s each 7m 5s
    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
    13. Bridge Pose
    14. Warrior I
    15. Warrior II
    16. Extended Side Angl...
    17. Triangle Pose
  9. Sun Salutation
  10. Sun Salutation B19 movements · one breath each · 3 rounds 5m 45s
    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
  11. Cool down
  12. 07 Seated Forward Fold“Lead with the heart” 52s
  13. 08 Gentle Seated Twist“Inhale tall, exhale turn” 52s
  14. Rest
  15. 09 Corpse Pose“Let the floor hold you” 3m 37s

What helps

Props that make this easier

  • Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
  • Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
  • Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
Setting up a home practice space?Our short list of props worth having, from mat to meditation cushion. See YogiSoul picks

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.

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