Hatha yoga flows & sequences

This slow, relaxing Hatha practice moves mindfully and safely to support a healing lower back. From somatic exploration to well-propped classical poses, you’ll move with precision, patience, and compassion. Find a sense of release with spinal awakening moves, gentle twists, and deep hip openers. This class previously aired on June 19, 2025.

After 3 sets of sun salutations move into standing poses for the duration of class. Each standing pose is held for 45 seconds to create a strong foundation; an invaluable pose asset for more advanced postures. If 45 seconds proves to be too long for any of these standing poses simply rest and recharge in mountain pose. To achieve balance, one must be as strong as they are flexible, and as flexible as they are strong.

This targeted practice focuses on the abdominal area to help release tension and stimulate the digestive organs. Expect a gentle flow with repetitive movements to loosen stagnation and improve abdominal function. Start with breathwork and Cat/Cow, leading into a twisty standing sequence with Warrior II, Extended Side Angle, Half Moon, and Skandasana (Side Lunge), then finish with backbends, including Sphinx and Danurasana (Bow Pose), and Cobbler’s Pose (instead of Savasana). This class previously aired on June 17, 2025.

Ease physical and mental tension in this calming Hatha practice that blends gentle movement, deep stretches, and breath awareness. The relaxed, slow-paced sequence helps to quiet your mind and release tightness in your body, leaving you feeling balanced, grounded, and restored. Postures include Low Lunge, Half Split, Bow Pose, Warrior II, Triangle, Seated Forward Fold, Figure Four, Reclined Twist, and Savasana. This class previously aired on June 15, 2025.

This slow, steady Hatha practice helps you rebuild strength and confidence on your road to recovery. The methodical, prop-assisted sequence moves with intention to regain your upper body range of motion. Explore internal to external rotations and arm flexion to extensions, combined with Child’s Pose, Down Dog at a wall, Reverse Tabletop prep, and Vinyasas on a chair. This class previously aired on June 12, 2025.

Think of this class as a quick and effective posture remedy to support longevity. You’ll open your hip flexors, quads, and chest while building essential strength in your core and back body, finishing feeling stronger and standing taller. At a steady pace, move through Low Lunge with side bends, Plank variations, Locust variations, shoulder stretches at a wall, Bow Pose, and Seated Twist. This class previously aired on June 9, 2025.

This Hatha practice helps to calm your mind and body with mindful movement and breathwork. You’ll promote a sense of clarity, inner stillness, and emotional balance while moving slowly through Gate Pose, Humble Warrior, Pyramid Pose, Revolved Triangle, Warrior III, Dancer Pose, Boat Pose, Seated Forward Fold, Happy Baby, and Reclined Twist. This class previously aired on June 8, 2025.

Strong, stretchy, and brisk-paced, this all-level Hatha practice is ideal for anytime, even after a workout. Enjoy three breaths in most poses, minimal talking, and Planks throughout the whole sequence. Postures include Parsvakonasana (Side Angle), Trikonasana (Triangle), Warrior I, Standing Split, Bakasana (Crow Pose), Uttitha Hasta Padangusthasana (Extended Hand-to-Toe Pose), Ustrasana (Camel Pose), and Wheel Pose. This class previously aired on June 7, 2025.

This gentle class explores a short protocol to re-train and re-strengthen your wrists. You’ll move with steady, patient attention as you heal, supporting yourself to return to your practice gradually. With 360-degree wrist stretches, overhead stretches, and Plank prep at a wall, find the 12 essential points in your hand to reconnect to your strength. This class previously aired on June 5, 2025.

This mild Hatha sequence guides your lower back through its full range of motion to promote circulation, unwind tension, and increase mobility. Move steadily through reclined twists, kneeling side bends, Pigeon, Standing Forward Fold variations, and Down Dog variations to finish feeling more comfortable. This class previously aired on June 2, 2025.

Considering how hormonal changes may lead to physical discomfort for many women in menopause, this practice focuses on comforting the joints with gentle, supported movement. You’ll begin with a long, seated sequence, then glide through a mild flow with lots of movement. Highlights include neck, shoulder, wrist, and elbow warm-ups, Cat/Cow variations, Low Lunge, standing spinal rolls, Bridge, and Supported Twist. This class previously aired on June 1, 2025.

No need to be an astrology buff to enjoy this class! You’ll step outside the box in a fun, upper-body-focused sequence that helps you practice the art of commitment. Expect long, slow holds in Low Lunge with a twist, Chair, Warrior I, Humble Warrior, Warrior II, Triangle, Plank, and Side Plank. This class previously aired on May 30, 2025.