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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 · 22 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 ×3
  4. Downward-Facing Dog
  5. Low Lunge
  6. High Lunge
  7. Warrior I
  8. Warrior II
  9. Extended Side Angle
  10. Triangle Pose
  11. Half Moon
  12. Warrior III
  13. Plank Pose
  14. Cobra Pose
  15. Locust Pose
  16. Bridge Pose
  17. Warrior I
  18. Warrior II
  19. Extended Side Angle
  20. Triangle Pose
  21. Half Moon
  22. Warrior III
  23. Plank Pose
  24. Seated Forward Fold
  25. Gentle Seated Twist
  26. 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” 55s
  3. 02 Cat–Cow“Move from the tailbone first” 2m 41s
  4. Sun Salutation
  5. Sun Salutation A11 movements · one breath each · 3 rounds 5m 12s
    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” 2m 41s
  8. 05 Low Lunge“Hips forward and down” 2m 41s
  9. 06 High Lunge“Feet on train tracks, not a tightrope” 2m 43s
  10. 07 Warrior I“Ground the back heel” 1m 9s
  11. 08 Warrior II“Front knee tracks the little-toe side” 1m 9s
  12. 09 Extended Side Angle“One long line, heel to hand” 1m 9s
  13. 10 Triangle Pose“Reach out before you reach down” 1m 9s
  14. 11 Half Moon“Reach through the lifted heel” 1m 9s
  15. 12 Warrior III“Reach forward and back equally” 1m 9s
  16. 13 Plank Pose“One long line” 1m 9s
  17. 14 Cobra Pose“Lift with the back, not the arms” 1m 9s
  18. 15 Locust Pose“Length before height” 1m 9s
  19. 16 Bridge Pose“Press the feet, lift the hips” 1m 9s
  20. 17 Warrior I“Ground the back heel” 1m 9s
  21. 18 Warrior II“Front knee tracks the little-toe side” 1m 9s
  22. 19 Extended Side Angle“One long line, heel to hand” 1m 9s
  23. 20 Triangle Pose“Reach out before you reach down” 1m 9s
  24. 21 Half Moon“Reach through the lifted heel” 1m 9s
  25. 22 Warrior III“Reach forward and back equally” 1m 9s
  26. 23 Plank Pose“One long line” 1m 20s
  27. Cool down
  28. 24 Seated Forward Fold“Lead with the heart” 2m 41s
  29. 25 Gentle Seated Twist“Inhale tall, exhale turn” 2m 42s
  30. Rest
  31. 26 Corpse Pose“Let the floor hold you” 3m

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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