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. 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” 54s
3. 02 Cat–Cow“Move from the tailbone first” 1m 36s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 3m 28s
   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 45s
8. 05 Low Lunge“Hips forward and down” 1m 45s
9. 06 High Lunge“Feet on train tracks, not a tightrope” 1m 45s
10. 07 Warrior I“Ground the back heel” 55s
11. 08 Warrior II“Front knee tracks the little-toe side” 55s
12. 09 Extended Side Angle“One long line, heel to hand” 55s
13. 10 Triangle Pose“Reach out before you reach down” 55s
14. 11 Half Moon“Reach through the lifted heel” 55s
15. 12 Warrior III“Reach forward and back equally” 55s
16. 13 Plank Pose“One long line” 55s
17. 14 Cobra Pose“Lift with the back, not the arms” 55s
18. 15 Locust Pose“Length before height” 55s
19. 16 Bridge Pose“Press the feet, lift the hips” 55s
20. 17 Warrior I“Ground the back heel” 55s
21. 18 Warrior II“Front knee tracks the little-toe side” 55s
22. 19 Extended Side Angle“One long line, heel to hand” 55s
23. 20 Triangle Pose“Reach out before you reach down” 58s
24. Cool down
25. 21 Seated Forward Fold“Lead with the heart” 1m 45s
26. 22 Gentle Seated Twist“Inhale tall, exhale turn” 1m 45s
27. Rest
28. 23 Corpse Pose“Let the floor hold you” 2m 24s