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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 51s
3. 02 Cat–Cow“Move from the tailbone first” 51s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 6 rounds 6m 30s
   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. ≈ Vinyasa flow20 poses · 20s each · 4 rounds 26m 40s
   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
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each · 2 rounds 3m
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
10. Cool down
11. 06 Seated Forward Fold“Lead with the heart” 51s
12. 07 Gentle Seated Twist“Inhale tall, exhale turn” 51s
13. Rest
14. 08 Corpse Pose“Let the floor hold you” 5m 26s