Hatha yoga flows & sequences

Gently awaken your body and set a focused tone for the day. This Hatha practice creates warmth and awareness from head to toe and invites moments of pause so you can drop into how you’re feeling without being overtaxed. Enjoy a slow pace through Locust, Chair Pose, Warrior I, Reverse Warrior, Triangle, and Bow Pose. This class previously aired on December 24, 2024.

No need to know about astrology to enjoy this class; the general theme focuses on how to start fresh (like in the new year!) with clarity. Enjoy a slow flow that encourages introspection, emphasizing completing something and making space for newness. Postures include Side Plank, Gate Pose, Warrior II, Skandasana (Side Lunge), Wide-Legged Forward Fold, Horse Pose, and Figure Four.

This steady Hatha practice deeply considers your unique experience, helping support you through grief with gentle movement, breathwork, and care. Start on your belly, breathing and opening slowly. Then, move through baby backbends, Forward Fold, Bird Dog, Dog Split, Triangle, and Pyramid Pose before finishing with Cobra and Figure Four. This class previously aired on December 23, 2024.

Full of techniques to stretch, strengthen, stabilize, and build awareness, this Hatha practice explores tools to care for your ankles and feet on and off the mat. Explore a steady sequence with seated postures, ankle isolation, One-Legged Mountain Pose, and Lunges — great for warming up for a day on your feet or a more strenuous workout.

This Hatha practice celebrates the Winter Solstice by considering what may be growing now, unseen in the darkest days of the year, and allowing yourself to evolve. Start slowly, building from the floor to standing, then flow through a grounding sequence with Dog Splits, hip and shoulder openers, balances, One-Handed Down Dog, backbends, and forward folds, then finish with a short rest. This class previously aired on December 21, 2024.

This express Hatha class offers time for you to connect with yourself and reflect on your day in a mostly standing sequence. Move briskly through Low Lunge, Warrior I, Pyramid Pose, Warrior II, Revolved Chair, Warrior II, and Triangle for a satisfyingly stretchy practice.

This stretchy practice helps make everyday movements easier. You’ll tend to tight muscles and joint mobility in a relaxing sequence that alleviates tension and reduces discomfort. Postures include Butterfly Pose, Dragon Lunge, Half Split, Seated Forward Folds, Reclined Eagle Pose, and Happy Baby.

This quick, flowing Hatha practice revitalizes your spirit in an uplifting, heart-opening sequence — excellent for countering fatigue. Move briskly through High Lunge with Cactus Arms, Humble Warrior, Dancer Pose, Warrior II, Sugarcane Pose (Bound Half Moon), Wild Thing, and Half Split.

When life’s balancing act feels overwhelming, turn to this quick class to ground your energy and show some love to your body. A brisk sequence of Warrior III, Tree Pose, Figure Four Chair, Revolved Chair, and Balancing Tabletop will focus your mind while working on stability, strength, and flexibility.

Strengthen and stretch your entire back in this Hatha practice that nurtures your spine, helping to improve posture and flexibility. Glide through a strong standing sequence with Warrior I, Pyramid, and Revolved Triangle, then move to the ground for Low Lunge, Half Split, Seated Forward Fold, Shoulderstand, and Fish Pose.

This Hatha practice helps improve flexibility and strength while cultivating a sense of balance and ease in your mind. Move mindfully through Hatha Sun Salutations, Warrior I, Revolved Pyramid, Side Plank, and Tree Pose, then finish in relaxing seated postures like Seated Forward Fold and Reclined Twist. This class previously aired on December 15, 2024.

When you need to steady or quiet your mind, this class helps you get grounded and listen. You’ll embrace some longer, strengthening holds, restful postures, twists, forward folds, and hip openings. Highlights include Plank, Trikonasana (Triangle), Anjaneyasana (Crescent), Chair Pose, Dog Split to Pigeon, Upavistha Konasana (Wide-Legged Seated Forward Fold), Plough Pose, and quick ab work. This class previously aired on December 14, 2024.