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StrengthIntermediateAshtanga pace

Intermediate Hatha Flow

An extended Hatha practice that revisits standing balances and strength work before a gradual floor-based finish.

5min 10min 15min 20min 30min 45min 60min
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Start practice45 min · 23 poses · voice guided ♡ Sign in to save

The shape of this practice

45:00 total
  1. Easy Seat
  2. Cat–Cow
  3. Sun Salutation A ×5
  4. Sun Salutation B ×2
  5. Ashtanga flow ×3
  6. Seated Forward Fold
  7. Gentle Seated Twist
  8. 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. 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. Warm up
  2. 01 Easy Seat“Lift from the crown, not the chest” 1m 7s
  3. 02 Cat–Cow“Move from the tailbone first” 1m 7s
  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 flow20 poses · 25s each · 3 rounds 25m
    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
    18. Half Moon
    19. Warrior III
    20. Plank Pose
  9. Cool down
  10. 06 Seated Forward Fold“Lead with the heart” 1m 7s
  11. 07 Gentle Seated Twist“Inhale tall, exhale turn” 1m 7s
  12. Rest
  13. 08 Corpse Pose“Let the floor hold you” 5m 27s

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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