This 30‑minute Hatha yoga video is the sixth day of an October at‑home fitness challenge aimed at beginners seeking weight‑loss benefits. Instructor A guides the viewer through a full‑body practice, beginning with seated grounding, neck rolls, and gentle spinal stretches, then moving to tabletop movements, core‑strengthening planks, and a series of standing postures including lunges, Warrior I, revolved chair, and various balance‑and‑binding poses such as Birds of Paradise, Malasana, and Gomukhasana. The session intersperses breath cues (inhale, exhale), alignment reminders (root through hands/feet, keep spine neutral), and occasional modifications for beginners. The practice ends with a calming forward fold, a comprehensive cool‑down, and a final Shavasana with gratitude and a “Namaste.” Throughout, the tone is supportive and instructional, encouraging participants to stay present, listen to their bodies, and enjoy the flow.
Chapters
Hey, what's going on?
Today is day six of the October Fitness Challenge.
I am streaming quite late, doing a hatha yoga today, so it will be about thirty minutes. So enjoy, and let's begin. In a seated position, cross your shins and let your sit bones root. And settle the shoulders right over the hips. Push down through the seat and grow tall through the crown. Take a deep breath in and a deep breath out. Deep breath in and a deep breath out. One more here. Inhale and exhale. Easy seated neck roll. Inhale, sit tall. Exhale, tilt your right ear towards your right shoulder. Exhale and roll the head down toward the chest and take it over to the opposite shoulder. Breathe in and bring the head back up. One more exhale. Inhale, sit tall. Easy seated neck roll, left side. Exhale, tilt the left ear towards your left shoulder. Breathe out. Roll the head down toward the chest and take it over to the opposite shoulder. Inhale, bring the head upright. Find tabletop, roll over your shins, and plant your hands. Lateral spinal stretch. With the spine neutral, take a breath in. As you exhale, move your right shoulder and your right hip toward one another. Almost like you're making the letter C with your body, and gaze over the right shoulder. Inhale, come back to center. Then exhale, squeeze the left shoulder and the left hip together, and look past your left shoulder. Breathe in, come back to center. Exhale, C shape to the right. Breathe in. Pass through center, and then exhale, C-shape left. Take a few more rounds on your own. Come to stillness, tabletop. Neutral spine. Kneeling planter stretch. Inhale, bring knees together and tuck your toes. Exhale, send the hips back to the heels and sit upright.
Inhale. Exhale.
Exhale, release to tabletop. Hovering tabletop, lift your knees just an inch off the mat. Shift the weight to the right hand and stretch your left arm overhead. Then start to lighten up the right foot. Maybe reach your right foot back behind you. Inhale as you push down through the left pinky toe to stretch the right foot long behind you. Exhale, gently come back to center, switching sides. Root through the left hand, lighten up your right hand, and reach your right arm overhead. Once you start to get solid, lighten up your left toes. Maybe inhale and stretch your left toes back. Exhale back to hovering tabletop. Root your left toes and push your right hand into the mat.
Inhale here.
And exhale, downward facing dog. Lift your hips up and back.
Ah.
Inhale, roll forward, plank. Push through the hands. to round the upper back. Exhale and lower all the way down.
Ah.
Forearm plank. Walk your hands forward, then inhale, lift your hips up. Forearm side plank. Let your feet fall to the left side and inhale, reach your right arm up to the sky.
Ah.
One more breath in, hips high. Release to forearm plank. Right forearm comes back down. Forearm side plank, switching sides. Left arm to sky, feet roll to the right. Inhale.
Exhale.
One last breath in. Release. Left forearm to mat. Exhale, lower the chest back to the mat. Tuck your toes, flex the quads to lift the knees off the ground. Inhale. Exhale, back to down dog. Send your hips up and back. Inhale, right leg up and back, 3-legged dog. Keep the toes pointing down. Exhale, knee to nose. Draw the knee up and in. Inhale, back to 3-legged dog. Drive the right leg up and away. Exhale, twist the knee across to the left elbow. Inhale, right leg back up. Exhale, pull your right knee to your right tricep and gaze forward. Wide lunge. Step your right foot The outside of your right hand. Inhale, cow lunge. Reach your heart high and let your hips drop. Take a slight bend to the back knee. And exhale, cat lunge. Curl your spine and start to lengthen your front leg. Then inhale back to the cow lunge. Let the shoulder blades pull together. And exhale, cat lunge. Lengthen and bow. Inhale, cow. Exhale, come back to wide lunge. Press through your hands and sweep your right leg up and back, 3-legged dog. Exhale, low lunge. Step the foot forward, keep the back leg engaged, straightening the back knee. Crescent lunge. Drop the back knee down and inhale, reach both arms to the sky. Low lunge. Hands to the mat. Breath out. Peel your right hand to the sky. Find easy twist. Big breath in. And exhale, release the hand to a low lunge. Inhale here. Exhale, step back, downward facing dog. Inhale, Send the left foot up and away from you. 3-legged dog. Exhale, knee to nose. Tap your nose to your kneecap. Inhale, 3-legged dog. Send the left leg back up to the sky. Exhale, knee to right elbow, twist. Inhale, 3-legged dog. Exhale, draw your leg Left knee to your left tricep and push through your hands. Wide lunge. Place your left foot to the outside edge of your left hand. Inhale, cow lunge. Reach your heart high and let your hips drop. And exhale, cat lunge. Start to round through the spine and straighten the front leg a little or a lot. And inhale, cow lunge. Feel the stretch in the front of your back thigh. And exhale, cat lunge. Tilt your tailbone high. Inhale, cow. Exhale, return to wide lunge. Push your hands down and stretch your left leg up and back. 3-legged dog. Exhale, low lunge.
3-legged dog.
Step your foot between your palms. Inhale, crescent lunge, back knee down, arms to sky.
Forever, I can't wait.
Low lunge. Exhale, the hands back to the mat. Easy twist, peel the left arm up to the sky. Let the heart twist open. Exhale, low lunge. Lower the left hand down. Engage your core.
Inhale.
Exhale, step the foot back. Downward facing dog. Walk your feet to the top of the mat. Inhale, half lift. Firm your hands into your shins or the floor. Long spine. Exhale, crow pose. Plant your hands, lean forward, and lift your feet. Exhale, lower the feet down, forward fold. Inhale and lift halfway up. Exhale, left foot back, low lunge. Warrior 1. Spin your back heel down to 45 degrees. Press into the outer edge of your back foot.
Help me.
Inhale to rise up. Reach the arms toward the sky in high prayer.
Turn me away.
Interlace your hands behind your back as you exhale for Devotional Warrior. Lift the heart, roll the shoulders back. Big breath in. Exhale, bow forward over the front leg until the chest reaches the inside of the front thigh. Inhale, reach interlaced hands up and over.
Feel the kick.
Back to Warrior 1. Inhale and rise up, hands in prayer overhead. High lunge. Lift your heel up.
Inhale.
Revolved lunge. Exhale as you bring your hands to heart center. Lengthen through the spine, and without moving your legs, inhale as you start to rotate your chest to the right. Lean forward as you exhale and hook the left elbow outside the right knee.
1, 2, 3, 4.
Inhale, stay in the twist. Just take your gaze toward the front foot and prepare for a revolved chair.
Exhale.
Keep the hips low. Step the back foot to meet the front. Forward fold. Slowly unwind and let the hands drop to the Drape the torso over the legs and relax the head and neck. Maybe sway your hips from side to side. Inhale and lift halfway. Exhale and step your right foot back to a low lunge. Warrior 1. Peel the back heel down Foot to 45 degrees. Inhale, press down through the feet and rise up. Stretch your arms to the sky.
3, 2, 1.
Exhale and interlace the hands behind your back for Devotional Warrior. Then roll the shoulders back, lift the chest. Big inhale. Exhale, dive forward. Big inhale, draw shoulder blades together and lift the hands toward the sky.
1, 2, 3, 4.
Inhale, back to Warrior 1. Rise up, hands to high prayer. Inhale, high lunge. Peel the right heel up. Revolved lunge. Exhale and bring your hands to prayer at heart center. Get tall through the spine and inhale as you start to rotate your chest to the left. Hook right elbow outside the left thigh. Exhale.
1, 2, 3, 4, 5, 6, 7, 8.
Revolved Chair. First, just keep the twist and take your gaze down. Take a breath in. Exhale, step the back foot forward.
1, 2, 3, 4, 5, 6, 7, 8. Forward fold.
Slowly unwind and release completely down. Just be heavy here. Maybe sway from side to side. Separate your feet wide for Malasana squat. Toes wide, hips low, hands at prayer. Then bind around the right knee, sweep your right arm in front of your shin, bring your right hand behind you, then sweep your left hand behind you and capture your hands. Birds of Paradise, right side. Bind your arms under your right hamstring, stand tall, and lift your right leg. Then maybe extend your right leg long. Gently release your bind and find Tadasana, Warrior 3. Inhale, hands to the heart. Shift the weight into the right foot, left knee up. Breath out, tip forward and extend the left leg long behind you. Standing split. Exhale, hands to the mat, back leg high.
Exhale, forward fold.
Bend the left knee in towards your nose and set the foot down next to the right. Separate your feet wide for a Malasana squat. Hips sink low, hands at prayer. Then bind over your left knee. Sweep your left arm around and in front of your left shin. Reach your right arm up and back behind you and clasp your hands. Birds of Paradise, left side. Bind under your left leg. Stand tall. Pull your left leg up and extend your left leg long. Birds of Paradise, left side. Release your leg down for Tadasana. Warrior 3, hands to the heart. Inhale, lift the right knee Inhale, knee up, stand tall. Exhale, tip forward and take the right leg back. Standing split. Exhale the hands down.
Back leg to the sky.
Forward fold. Breath out. Step your right foot down. Inhale halfway lift up. Exhale. Plant your palms and step back to downward facing dog. Make your way to a seat, legs in front, knees bent. Lay your left leg down and sweep your right leg on top. Reach your left arm up to the sky, bend your elbow, then swoop your right arm behind you and maybe capture your hands. Take a deep breath in, lean your head back, press into the bind, and open your chest. Then exhale, Start to hinge forward from the hips. Soften your outer hips and let your low back curl. Maybe fold an inch, or maybe bring the head all the way down towards the knees. Release the bind and slowly start to crawl back up to a seat. Release your hands behind you, untangle your legs, and bring your feet together. Feet to the mat. Maybe let your knees fall side to side. Gomukhasana, second side. Lay your right leg down and drape your left leg on top. Stretch your right arm to the sky. Bend your elbow, swoop your left arm behind you, and capture your hands. Lengthen your spine and take a big inhale into the stretch in your shoulders. Then exhale, start to hinge forward, relax your outer hips, and relax your low back. You might come forward just an inch, or you might come all the way down towards your legs. Release your bind and slowly come back up to a seat. Bring your hands behind you, untangle your legs, and plant your feet down. Maybe let your knees swing side to side. Press your hands down beside your hips. And extend your legs out long for staff pose. Start to stick your butt out and drive your thighs into the ground. Take a deep breath in. Then exhale, hinge from the hips and start to fold forward. Walk the hands out to the calves or maybe the feet and let the elbows go wide as you pull Pull your sternum forward, lengthening your low back, then soften your head towards your knees. Walk your hands back and lift your torso up. Bend your knees and place your feet on the mat. Reverse plank. Walk your hands behind you, straighten your legs, and inhale, lift your hips to the sky. Exhale, Slowly lower all the way down to the mat. Roll back and lay on your mat. Then plant your feet on the ground and point your knees up to the sky. Hug both knees into your chest. Take one last big breath in. Exhale. Shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in. Begin to deepen your breath. Reawaken the body. Thank you for sharing your practice with us. Namaste.
Namaste.
Thank you for joining today's Hatha Flow. I will see you guys tomorrow for day 7.
