Hatha yoga flows & sequences

This Hatha practice emphasizes a smooth transition between your inhale and exhale to quiet your mind and open your body. Start in Child’s Pose and Bird Dog, then move steadily through Trikonasana (Triangle), Parsvakonasana (Side Angle), Anjaneyasana (Crescent), Chair Pose, Runner’s Stretch, and side stretches, then finish with a short meditation with mudra. This class previously aired on January 18, 2025.

Kickstart the year with strength, flexibility, and balance in this Hatha practice that aligns your body and mind. Glide through Sun Salutation A to warm up for strong standing postures, like Reverse Triangle, Extended Side Angle, and Goddess Pose, then land in Seated Forward Fold and Spinal Twist, feeling relaxed yet energized. This class previously aired on January 17, 2025.

Just twenty minutes to calm. This simple, soothing practice helps release stress with long-held Down Dogs, seated twists, mindful side bends, simple shoulder openers, and an optional inversion. Enjoy this relaxing sequence to recalibrate your entire being and return whenever you need to unwind tension. This class previously aired on January 15, 2025.

This revitalizing practice is a great way to reset and refresh your body and mind for the day ahead. Move briskly through an energizing sequence with Warrior II, Extended Side Angle, Dancer Pose, Warrior III, and Camel Pose, then ground down in Seated Forward Fold, Plough Pose, and Fish Pose. This class previously aired on January 12, 2025.

Designed for all levels, this practice combines all elements of a Hatha yoga practice: mindful breath, steady gaze, essential postures, and brief meditation. Explore side stretches, Down Dog, Plank, Side Plank, Triangle, and Alternate Nostril Breath in a quietly uplifting sequence that leaves you both alert and relaxed. This class previously aired on January 9, 2025.

This Hatha practice helps you refine your balancing postures by emphasizing fundamentals, like maintaining an active base, engaging your outer hips, and focusing on your center line. The steady sequence features standing, cross-body, seated, and hand balances, including Ardha Chandrasana (Half Moon), Warrior III, Utthita Hasta Padangusthasana (Standing Big Toe Pose), Bakasana (Crow Pose), and Pincha Mayurasana (Forearm Balance). This class previously aired on January 8, 2025.

Focus on centering, grounding, and simplicity to settle your energy in this gentle yet fortifying Hatha practice. Start with Standing Side Stretch, then move at a steady, somewhat slow pace through twists in Chair and Uttanasana (Standing Forward Fold), Plank, Parsvottanasana (Pyramid Pose), and Anjaneyasana (Crescent) before finishing with Dandasana (Staff Pose), Pashchimottanasana (Seated Forward Fold), and meditation. This class previously aired on January 4, 2025.

Cultivate fresh energy and a fresh mindset to kickstart the new year in this revitalizing Hatha practice. Clear your thoughts, release worries, and build strength in a steady sequence of High Lunge, Tree Pose, Warrior II, and Standing Wide-Legged Forward Fold, then round out with Seated Spinal Twist, Shoulderstand, and Fish Pose. This class previously aired on January 3, 2025.

This Hatha practice slows things down to help you reset, recover, and offer your body some healing. With a focus on your hamstrings and hips, the relaxing sequence includes Half Happy Baby, Figure Four, Lizard, Pigeon, and Supta Padangusthasana (Reclined Hand-To-Big-Toe Pose) with a strap. Option to bring a bolster for extra support. This class previously aired on December 30, 2024.

This practice is designed to feel so good that it can be done at any time of any day. Enjoy a deep stretch to release physical tension and refresh your mind in a relaxing sequence with Anahatasana (Melting Heart Pose), Wide-Legged Forward Fold, Malasana (Squat), Skandasana (Side Lunge), Lizard Pose, Frog Pose, and Pigeon Pose. This class previously aired on December 25, 2024.

Unwind tension and embrace time to yourself in this self-soothing Hatha practice. Enjoy a slow pace with the opportunity to go deep in postures, reaching your entire body in Lizard Lunge, Happy Baby, Reclined Twist, Low Lunge with a quad-opener, the option for an inversion, and an outer-hip opener. This class previously aired on December 25, 2024.

Stretch into presence — as a gift to yourself — in this Vinyasa practice that’s a soothing addition to your holiday traditions. The breath-led flow is full of twists and lengthening in familiar postures, like Low and High Lunge, Warrior II, Side Angle, Triangle, Wide-Legged Forward Fold, and Bridge. This class previously aired on December 25, 2024.