Hatha yoga flows & sequences

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.

Strong and mobile hips lend to freedom of movement and longevity in the body for healthy aging. This class targets the hips, working through reclined postures, 90/90s, and conventional postures with unconventional variations. Start in Happy Baby and Boat Pose into Firelog Pose, then practice Low Lunge, Half Split, Chair Pose, Tree Pose, and Skandasana (Side Lunge) before finishing with Pigeon. This class previously aired on April 21, 2025.

Whether you’re experienced or new to yoga, this class clarifies the details of your alignment. You’re encouraged to allow the breath to guide you safely into postures, leading to a calm mind, open body, and solid foundation. Move steadily through classic postures, including Tadasana (Mountain Pose), Uttanasana (Forward Fold), Down Dog, Plank, Lunges, Warriors, Trikonasana (Triangle), Ardha Chandrasana (Half Moon), Camel, and Pigeon variations. This class previously aired on April 21, 2025.

Tend to an area that commonly holds deep-seated tension. This Hatha practice features dynamic poses that target your hips to stretch, open, and find a sense of relief. Start slowly in Tabletop, Butterfly, and Cat/Cow, then deepen into Lizard Lunge, Triangle, and Half Moon before finishing in Pigeon and Reclined Figure Four. This class previously aired on April 17, 2025.

Feel what you need to stabilize and support your lower back in this slow, steady yet strong Hatha practice. While intentionally moving your body in all directions, you’ll observe habits and asymmetries, building subtle awareness and strength that supports your longevity. Highlights include Bird Dog variations, Plank, Salabhasana (Locust Pose), and Forearm Plank. This class previously aired on April 17, 2025.