Hatha yoga flows & sequences

This Hatha practice is designed to leave you feeling grounded, rejuvenated, and centered. The balanced sequence is full of postures that stretch, strengthen, and relax your body. Start by gliding through Warrior II, Goddess Pose, and Chair Pose, then balance in Dancer Pose before moving to the floor for Happy Baby, Shoulderstand, Plough Pose, Fish Pose, and Supine Twist. This class previously aired on May 8, 2025.

This yoga practice is a Vinyasa-Hatha hybrid, with a heavy focus on strength building. It’s an excellent class for getting daily exercise that leaves you feeling powerful in body, mind, and spirit. You’ll target your shoulders, core, and legs in Forearm Plank variations, Locust, Dolphin Push Ups, Warrior III, Chair, Side Plank variations, Crescent, and Bridge. This class previously aired on May 7, 2025.

When you want a slow yet rhythmic morning practice, this class is for you. Designed to leave you feeling relaxed and focused for the day ahead, you’ll utilize twists and shoulder openers to awaken and hip and hamstring openers to ground. Enjoy a nice pace through Reclined Twists, Half Sun Salutation variations, Low Lunge with a twist, Dancing Warrior, Tree Pose, and Square Pose. This class previously aired on May 6, 2025.

Considering the changes that come with perimenopause and menopause, this yoga practice focuses on weight bearing, coordination, balance, and impact elements to support brain health, muscle mass, and bone density. Expect a few challenging exercises (modifications offered) with moments of recuperation, including a 15-minute cool down to finish. Explore Tabletop, Plank, Donkey Kicks, Squat to Stand, Crescent, Dolphin, and Single-Leg Bridge before closing with Thread the Needle and Janu Sirsasana. This class previously aired on May 6, 2025.

Invigorate your body while promoting relaxation at the same time in this Hatha practice that restores your energy. Stretch and strengthen your lower body in Half Split, Lunges, and Warrior II, then find space in your upper body in Triangle and Reverse Warrior before finishing with Tree Pose, Seated Forward Fold, Legs Up The Wall, and Supine Twist. This class previously aired on May 1, 2025.

Excellent for after a hike, walk, or workout (or when you need a quick stretch), this brief class moves through several seated postures to open your hips. Release tension with every exhale while moving slowly through Seated Twist, Head-to-Knee Pose, Thread the Needle, and a Half Eagle variation. This class previously aired on May 1, 2025.

Lasting upper body strength is essential for a thriving, healthy body as we age. This class takes you through a comprehensive, balanced method for developing functional upper body strength to support longevity. You’ll focus on essential strengthening patterns to tone your push and pull muscles in a flow with Chaturanga variations, Lat Pull Down variations, Planks, Down Dogs, and Humble Warrior variations. This class previously aired on April 28, 2025.

Release the heaviness of the day’s work in this Hatha practice that moves slowly through Supported Bridge, neck stretches, and Supported Uttanasana (Forward Fold). You’ll begin in the backbend to make space for diaphragmatic breathing, then let go of tension in the neck, and sink into a long-held forward fold to move your attention from external to internal. This class previously aired on April 28, 2025.

This long-form Hatha practice is designed to improve flexibility, strength, stability, and balance. You’ll reach your legs, core, hips, hamstrings, and spine in an energizing sequence that moves through standing postures and seated postures. Start with Hatha Lunge Salutations and Half Split, then Warrior II, Triangle, and Half Moon lead into Shoulderstand, Fish Pose, Bridge, and Savasana to finish. This class previously aired on April 27, 2025.

This class offers what your system may need when you’ve woken up and cannot fall back to sleep. Calm restlessness with seated fold variations, Pigeon, and breathwork, then lie down to usher yourself back to restful sleep. Enjoy the option to practice this sequence in bed. This class previously aired on April 26, 2025.

No need to be familiar with or interested in astrology and the moon phases to enjoy this class; think of it as an opportunity to expand your mind and have fun. The steady sequence stays close to the ground to embrace the introspective, earthy qualities of Taurus. Expect some atypical variations in Bridge, Side Plank, Skandasana (Side Lunge), Wide-Legged Forward Fold, Malasana (Squat), and Reclined Butterfly Pose. This class previously aired on April 25, 2025.

This short, exploratory class is strengthening and playful. Utilize a chair to transform familiar postures, working on finding more alignment, support, and depth in your practice. Flow through Down Dog, Plank, Up Dog, Parsvottanasana (Pyramid Pose), Warrior I, and a twist — all on your chair! This class previously aired on April 24, 2025.