Hatha yoga flows & sequences

This Vinyasa practice is designed to help re-establish your core strength post-menopause. You’ll work all aspects of your core, building from basic stabilization to deeper activation. Annie’s invitation: “Join me for good, hard fun!” The strong, steady flow includes reclined core work, Plank, Side Plank, Forearm Plank, and Salabhasana (Locust Pose). This class previously aired on July 17, 2025.

A healthy back requires both stretching and strengthening; this class offers a comprehensive approach to improve your back strength and mobility. No Vinyasas included, expect lots of individual exercises as you move through Locust, Superman, Tabletop core work, Low Lunge variations, Plank and Side Plank, High Lunge, Warrior III, Bridge, and twists, then land in a brief Savasana to finish. This class previously aired on July 15, 2025.

This practice considers all things knees; you’ll strengthen and stretch your quads, release tension in your calves, and explore knee-friendly modifications for common yoga poses. Start in reclined lower-body stretches and a Pigeon variation, then move steadily through Down Dog variations, standing quad work, and a Bridge variation to finish. This class previously aired on July 14, 2025.

This Hatha practice helps you calm your mind and increase your awareness with steady breath and alignment-focused postures. Clear your thoughts and experience balance and strength while moving through Sun Salutations, Warrior II, Triangle, Goddess Pose, Skandasana (Side Lunge), Seated Forward Fold, and Happy Baby. This class previously aired on July 13, 2025.

An ideal class for end-of-day, this practice focuses on your exhales in standing postures, hip openers, and forward folds to regulate the nervous system, soften your body, and ground your energy. The steady sequence moves through Half Sun Salutes, Utkatasana (Chair Pose) variations, Deep Squats, Pigeons, Low Lunge, and Revolved Triangle, leading into Lotus variations, Gomukhasana (Cow Face Pose), restorative backbends, and seated breathwork. This class previously aired on July 12, 2025.

When everything feels hot, rushed, and overstimulated, this gentle Hatha practice helps you recalibrate, giving the nervous system and your entire being a much-needed cooling exhale. You’ll stay low to the ground, focus on stillness, and explore soothing postures, including side-body focus and hip- and spine-openers. Postures include Cat/Cow, Gate Pose, Lizard, Wide-Legged Forward Fold, Sphinx, and Happy Baby. This class previously aired on July 11, 2025.

This Hatha practice moves through steady postures to help you reconnect with your foundation — physical and internal. You’ll embrace the grounded, powerful energy of the Capricorn Full Moon in a relaxing yet strong sequence with Chair Pose, Low Lunge, Warrior I, Triangle, Malasana (Squat), prone backbends, and Seated Twist. Expect simple yet detailed cues to tap into your foundation and work with moments of stillness. This class previously aired on July 8, 2025.

Designed for support during menopause, this Hatha practice aims to soothe and balance your system while steadying your mind and strengthening your body. The slow yet strong sequence moves through spinal warm-ups, standing postures, Squat variations, backbends, and seated postures to address all parts of your body. Poses include Warrior II, Trikonasana (Triangle), Prasarita Padottanasana (Wide-Legged Standing Forward Fold), Bridge, Halasana (Plough Pose), Salamba Sarvangasana (Supported Shoulderstand), and Janu Sirsasana (Head-To-Knee Forward Fold). This class previously aired on July 7, 2025.

This Hatha practice combines flow and stretch to ease tension and calm the mind. Warm up with Sun Salutations, then open your hips, quads, and spine in Half Split, Lizard Lunge, High Lunge, and Tree Pose. Wind down in Seated Forward Fold, Happy Baby, and Supine Twist to finish feeling grounded and refreshed. This class previously aired on July 6, 2025.

This class is a powerful reminder for yoga teachers and advanced practitioners that what we offer to others is our own embodied practice; through yoga, we dissolve the self to become an expression of the practice. Expect some challenge in a strong sequence that slowly builds to backbends and inversions. You'll warm up with Lunges, then move through Planks, Lizard, Trikonasana, Warrior II, Pigeon, Sirsasana, shoulder flossing, Flying Crow, Krounchasana, a Dandasana variation, and meditation to finish. This class previously aired on July 5, 2025.

Prepare yourself for sleep with this gentle, nurturing practice that guides you through a slow, relaxing sequence for deep relaxation. You’ll unwind your shoulders, hips, and back in Child’s Pose variations, Cat/Cow, gentle side bends and twists, Cross-Legged Forward Fold, and reclined hip openers. This class previously aired on July 2, 2025.

This nourishing practice hydrates your hips, strengthens your lower body, and softens your front body while helping you connect with yourself and trust your voice. You’ll move steadily through a grounding sequence with Plank holds and standing postures, including Parsvottanasana (Pyramid), Warrior III, Trikonasana (Triangle), and Parsvakonasana (Side Angle), then finish with Upavista Konasana (Wide-Angle Seated Forward Fold) variations and a restful Savasana. This class previously aired on June 30, 2025.