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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Corpse Pose, let the floor support you for 4 minutes and 30 seconds 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” 2m 57s
4. Move
5. 03 Downward-Facing Dog“Hips up and back” 2m 57s
6. 04 Low Lunge“Hips forward and down” 2m 57s
7. 05 High Lunge“Feet on train tracks, not a tightrope” 3m
8. 06 Warrior I“Ground the back heel” 1m 16s
9. 07 Warrior II“Front knee tracks the little-toe side” 1m 16s
10. 08 Extended Side Angle“One long line, heel to hand” 1m 16s
11. 09 Triangle Pose“Reach out before you reach down” 1m 16s
12. 10 Half Moon“Reach through the lifted heel” 1m 16s
13. 11 Warrior III“Reach forward and back equally” 1m 16s
14. 12 Plank Pose“One long line” 1m 16s
15. 13 Cobra Pose“Lift with the back, not the arms” 1m 16s
16. 14 Locust Pose“Length before height” 1m 16s
17. 15 Bridge Pose“Press the feet, lift the hips” 1m 16s
18. 16 Warrior I“Ground the back heel” 1m 16s
19. 17 Warrior II“Front knee tracks the little-toe side” 1m 16s
20. 18 Extended Side Angle“One long line, heel to hand” 1m 16s
21. 19 Triangle Pose“Reach out before you reach down” 1m 16s
22. 20 Half Moon“Reach through the lifted heel” 1m 16s
23. 21 Warrior III“Reach forward and back equally” 1m 16s
24. 22 Plank Pose“One long line” 1m 28s
25. 23 Seated Forward Fold“Lead with the heart” 2m 57s
26. 24 Gentle Seated Twist“Inhale tall, exhale turn” 2m 58s
27. Rest
28. 25 Corpse Pose“Let the floor hold you” 4m 30s