Hatha yoga flows & sequences

Simple, sweet, neat. This Hatha practice moves steadily through Sun Salutations, Low Lunge, Warrior I, Warrior II, Triangle, and Bridge. Rediscover your love for yoga and establish a solid foundation by going back to basics. This class previously aired on October 29, 2024.

This grounding Hatha practice is designed for pre-, during, or post-menstrual cycle, taking your time in postures that allow you to connect with yourself and your breath. Enjoy a quiet sequence with minimal cueing that uses Child’s Pose as a home base and stays close to the ground. Postures include Bird Dog, Low Lunge, Warrior II, Parighasana (Gate Pose), Seated Twist, Janu Sirsasana (Head-To-Knee Forward Fold), and Baddha Konasana (Bound Angle Pose). This class previously aired on October 28, 2024.

Treat yourself to a conscious pause in this Hatha practice that down-shifts your nervous system using lengthened exhales in simple postures. Move slowly through a strong sequence with Plank, Uttanasana (Forward Fold), Cobra, Warrior III, Trikonasana (Triangle), and Revolved Lunge, then finish with Child’s Pose, Janu Sirsasana (Head-To-Knee Forward Fold), and a twist. This class previously aired on October 26, 2024.

This quick class is designed for everyone who uses their hands for work, from hairdressers to cooks and those on a computer. It can be done in bed, at work, on your commute — anywhere! Full of simple exercises to support your hands throughout the day, you’ll move through Tabletop Circles, wrist stretches, and forearm activations. This class previously aired on October 26, 2024.

Create strength and mobility in your hips and hamstrings (with some shoulder love, too!) in this Hatha practice that emphasizes details and awareness. Enjoy a slow, steady pace through Runner’s Lunge, Pyramid, Chair variations, Half-Bound Triangle, Wide-Legged Forward Fold, and Seated Wide-Legged Forward Fold. This class previously aired on October 25, 2024.

This Hatha practice enhances mental clarity while building strength in your legs, core, and upper body. Start with Sun Salutation A and standing postures, including Extended Side Angle, Warrior II, and High Lunge, then increase stability with Half Moon before landing in seated and reclined postures, including Seated Twist, Shoulderstand, and Fish Pose. This class previously aired on October 25, 2024.

This strong, steady Hatha class welcomes everyone by using mindful focus and modifications to achieve your version of inversions. As you move methodically through essential poses to prepare for classic inversions, learn variations to gain strength and stability for going upside down. Postures include Child’s Pose, Down Dog, Forward Fold, Handstand, Headstand, and Shoulderstand. This class previously aired on October 24, 2024.

This sequence encourages a soft and nurturing practice to ease your body and relax your mind. Enjoy a slow pace through breath-focused poses to release your hip flexors, including Half Split, Low Lunge, Lizard Lunge, and Pigeon, then finish with Seated Forward Fold, Seated Spinal Twist, Fish Pose, and Savasana. This class previously aired on October 20, 2024.

Tap into Aries Full Moon energy in this Hatha class that emphasizes warmth without burning out. Aries energy can be extra fiery, so this practice embraces the heat in a way that’s sustainable. Enjoy an energizing yet relaxing sequence with Chair Pose, Low Lunge, Runner’s Lunge to Standing Splits, Dolphin, Boat Pose, and Legs Up The Wall. This class previously aired on October 18, 2024.

This Hatha class begins with a short warm-up, then dives into classic seated postures to balance asymmetries in your lower body and awaken your spine. Practice Down Dog and Prasarita Padottanasana (Wide-Legged Standing Forward Fold), then move to the ground for Triang Mukhaikapada Paschimottanasana (a Seated Forward Fold variation), Marichyasana (Seated Twist), and Siddhasana (Accomplished Pose). This class previously aired on October 17, 2024.

Learn to move with confidence, cultivating strength from within in this steady Hatha practice. You’ll focus on fundamental postures to establish internal stability using bandhas (body locks), drishti (focused gaze), and control. Start with Bird Dog and Thread the Needle, then move through a Warrior sequence and Half Moon before finishing with Boat Pose and Reclined Twist. This class previously aired on October 17, 2024.

Feel relaxed, calm, and content after gliding through this soothing, grounded practice full of hip and hamstring openers. Enjoy a slow pace through Happy Baby, Reclined Twists, Anjaneyasana (Crescent), Pigeon, Wide-Legged Forward Fold, Shoulderstand, Janu Sirsasana (Head-To-Knee Forward Fold), and Constructive Rest Pose. This class previously aired on October 16, 2024.