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. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Corpse Pose, let the floor support you for 6 minutes before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 54s
3. 02 Cat–Cow“Move from the tailbone first” 3m 33s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 8m 40s
   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” 3m 33s
8. 05 Low Lunge“Hips forward and down” 3m 33s
9. 06 High Lunge“Feet on train tracks, not a tightrope” 3m 35s
10. 07 Warrior I“Ground the back heel” 1m 8s
11. 08 Warrior II“Front knee tracks the little-toe side” 1m 8s
12. 09 Extended Side Angle“One long line, heel to hand” 1m 8s
13. 10 Triangle Pose“Reach out before you reach down” 1m 8s
14. 11 Half Moon“Reach through the lifted heel” 1m 8s
15. 12 Warrior III“Reach forward and back equally” 1m 8s
16. 13 Plank Pose“One long line” 1m 8s
17. 14 Cobra Pose“Lift with the back, not the arms” 1m 8s
18. 15 Locust Pose“Length before height” 1m 8s
19. 16 Bridge Pose“Press the feet, lift the hips” 1m 8s
20. 17 Warrior I“Ground the back heel” 1m 8s
21. 18 Warrior II“Front knee tracks the little-toe side” 1m 8s
22. 19 Extended Side Angle“One long line, heel to hand” 1m 8s
23. 20 Triangle Pose“Reach out before you reach down” 1m 8s
24. 21 Half Moon“Reach through the lifted heel” 1m 8s
25. 22 Warrior III“Reach forward and back equally” 1m 8s
26. 23 Plank Pose“One long line” 1m 8s
27. 24 Cobra Pose“Lift with the back, not the arms” 1m 8s
28. 25 Locust Pose“Length before height” 1m 8s
29. 26 Bridge Pose“Press the feet, lift the hips” 1m 8s
30. 27 Warrior I“Ground the back heel” 1m 8s
31. 28 Warrior II“Front knee tracks the little-toe side” 1m 8s
32. 29 Extended Side Angle“One long line, heel to hand” 1m 9s
33. Cool down
34. 30 Seated Forward Fold“Lead with the heart” 3m 33s
35. 31 Gentle Seated Twist“Inhale tall, exhale turn” 3m 34s
36. Rest
37. 32 Corpse Pose“Let the floor hold you” 3m