Intermediate Hatha Flow
A compact Hatha sequence from Cat–Cow and Downward-Facing Dog into the warrior poses, then a seated fold and 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. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Corpse Pose, let the floor support you for 45 seconds before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
28s
-
02
Cat–Cow“Move from the tailbone first”
32s
- Flow
-
03
Downward-Facing Dog“Hips up and back”
32s
-
04
Warrior I“Ground the back heel”
39s
-
05
Warrior II“Front knee tracks the little-toe side”
39s
- Cool down
-
06
Extended Side Angle“One long line, heel to hand”
39s
-
07
Seated Forward Fold“Lead with the heart”
31s
- Rest
-
08
Corpse Pose“Let the floor hold you”
1m
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
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Other 5-minute practices
All practices
Desk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.