50 Minutes Hatha Yoga Intermediate Practice For Weight Loss 2024 | Break Sweat With This Detoxifying
The video is a 50‑minute guided Hatha yoga class aimed at intermediate practitioners who want to lose weight and detoxify. The main instructor (Speaker A) leads a continuous, breath‑synchronized sequence that moves from gentle warm‑up (reclined butterfly, supine twists) through standing and balancing postures (low/high lunge, Warrior variations, Skandasana, Pyramid, Warrior 3, standing split, crow) to core‑strengthening work (boat, half‑boat, side‑rolls) and finishes with a restorative shavasana. Intermittent short comments from Speakers B‑D provide encouragement, rhythmic counting, chants, and occasional humor, creating a communal, motivational atmosphere. The session emphasizes deep, mindful breathing, alignment cues, and progressive intensity to raise heart rate and stimulate metabolism. At the end, the instructor thanks viewers, mentions an upcoming strength‑training vlog, and offers a traditional closing (Namaste).
Chapters
Let the knees open wide, finding a reclined butterfly. Bring one hand to your heart and one hand to your belly and just begin to breathe. Take a deep inhale and exhale. And a deep breath in and a deep breath out. And one more here. Inhale and exhale. Bring the knees together and plant both feet on the mat. Inhale, hug your knees to your chest, and exhale, Let your knees fall to the left side for supine twist. Extend the right arm to the right. Gaze to the right.
Ah. Bring the feet back to the mat.
Switch sides. Let the knees fall to the right side and drape the left arm to the left. Turn the chin left and be soft. Come back to center. Grab behind your hamstrings and rock and roll up to a tabletop position.
Calf stretch.
Inhale, right leg long, toes on the mat. Exhale, press the right heel back.
Hip stretch.
Inhale, move your right foot to the back left corner of your mat. Exhale, gaze out over your left shoulder. Exhale, right knee to the mat, tabletop. Calf stretch. Inhale, left leg extends back, toes on the mat. Exhale, press the left heel back.
Hip stretch.
Inhale, take your left foot to the back right corner of your mat. Look out over your right shoulder.
Exhale.
Exhale, left knee back to the mat, tabletop. Press firmly through the hands and hover your knees just an inch off the mat. Inhale here. Exhale, lift hips up and back, downward facing dog. Inhale, right leg to sky, 3-Legged Dog. Exhale, knee to left elbow, twist. Broken Triangle. Thread your right leg through and stretch your left arm up to the sky.
3-legged dog.
Exhale, left hand down, back heel up, right knee toward chest. Then inhale, reach your right leg to the sky and press the hips up and back. Exhale, low lunge. Step the foot forward, keep the back leg engaged, straighten the back knee. Crescent Half Angel. Lower your back knee down and inhale, sweep your arms up to the sky. Then exhale, draw your elbows wide and lift your chest to the sky. Love lunge. Exhale the hands back to the mat. Reach your right hand towards the sky. Find easy twist. Breath in. Lift your torso up and stretch your arms open to the right.
We should never stop.
High lunge. Inhale, arms reach high. High lunge, sundial. Right hand takes hold of the left wrist. Exhale, tilt over to the right. Breathe in and come back to center. High lunge, arms overhead.
Superman.
Keep the arms by the ears and exhale, tilt the torso forward. Exhale, blossom open to Warrior 2. Inhale, Peaceful Warrior, reach tall. Star Pose, rotate right toes in and straighten the legs. Inhale, reach the arms up, palms together overhead. Horse pose, toes out, hands to heart. Breath out and sink the hips straight down. As you breathe in, reach up, Star Pose. Straighten the legs and stretch the arms tall. Exhale, Skandasana. Bend deeply into your left knee and flex the right foot.
Something to hold on to.
Exhale, Skandasana right. Stay low, bend deeply into the right knee and sink the hips down. Take a deep breath in. Exhale, Skandasana left. Bend deeply into your left knee. Hips stay low. Keep the hips low and inhale deeply.
I'm liking this flow.
Exhale, Skandasana right. Take an inhale here. Then exhale, Skandasana, back left. Bend deeply into your left knee. Stay for the inhale. Low lunge. Exhale, shift your weight to the right foot. Turn to the front of your mat. Hands frame the foot. Engage your core. Inhale. Exhale, step back, downward facing dog. Inhale, left leg to sky, 3-legged dog. Exhale, twist the knee across right elbow, broken triangle. Sweep your left leg through and reach your right arm overhead.
1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8.
3-Legged Dog. Exhale, your right hand down, spin the back heel up, and draw the left knee in. Then inhale, extend your left leg to the sky and take the hips high. Exhale, Low Lunge. Step your foot between your palms. Crescent Half Angel. Lower your back knee down, sweep your arms overhead, Big breath in, then exhale. Draw your elbows wide as you yearn your heart tall. Exhale, low lunge, hands to the mat. Easy twist. Peel the left arm up to the sky. Let the heart twist open. Lift your torso up and stretch your arms open to the left. High lunge. Take a deep breath in and sweep both arms up. Reach through your fingertips, chest to the front. Sundial. Left hand to right wrist. Exhale as you tilt left. Inhale, high lunge. Rise back up. Superman. Exhale, keep the arms by the ears and tilt the torso forward to 45 degrees.
Superman.
Blossom open to Warrior 2. Exhale, peel your back heel down. Inhale, Peaceful Warrior. Left hand flips and goes up and back.
From this tall hole. From this tall hole.
Star Pose. Turn left toes in. Big breath in as the arms lift and palms connect. Horse Pose. Toes out, hands to heart. Exhale, bend the knees and sit low.
Star pose.
Inhale, legs straight, feet parallel, palms press high overhead. Exhale, skandasana. Bend deeply into your right knee, flex the left foot. Exhale, Skandasana left. Bend deeply into your left knee. Hips stay low. Take a deep breath in. Exhale, Skandasana right. Stay low. Bend deeply into the right knee. And sink the hips down. Keep the hips low and inhale deeply. Exhale, Skandasana left. Take an inhale here. Then exhale, Skandasana back right. Bend into your back knee. Stay for the inhale. Low lunge. Exhale, bend into your left knee and turn to the front of your mat, hands down. Push through your hands.
Inhale.
Exhale, step the foot back, downward facing dog. Slowly make your way to the top of your mat. Separate your feet wide for malasana squat. Hips sink low, hands at prayer.
Hmm.
From here, stretch the right hand down, plant it on the ground, and sweep the left arm up to the sky for Malasana Twist. Exhale, forward fold. Release your hands down. Straighten your legs. Separate your feet wide for Malasana squat. Toes wide, hips low, hands at prayer. Then stretch your left hand down and push it on the inside edge of your left foot. And sweep your right arm up to the sky. Exhale, forward fold. Release your hands down. Straighten your legs. Inhale, Halfway lift. Press your hands into your quads, shins, or the floor. Exhale, left foot back, low lunge. Crescent lunge. Set the back knee down and inhale, sweep the arms up overhead. Keep the low back long and exhale, find one-legged camel. Left hand reaches back for the left heel. Low lunge. Rise up. Hands frame the front foot. Come onto the ball of your back foot. Back knee up. Peel your right hand to the sky. Find easy twist. Big breath in. Lower your back knee down and reach for your back foot with your right hand for corkscrew pose. Low lunge. Release the back foot down. Unwind. And let your hands frame your front foot. Tuck your back toes under and lift your back knee. Breath in, gaze to the top of the mat. Exhale, forward fold. Step the left foot forward. Inhale, halfway lift. Exhale, right foot back, low lunge.
Crescent pose.
Crescent pose. Place the back knee down and inhale, sweep arms long overhead. Exhale, one-legged camel, right hand reaches for the back heel. Low lunge. Rise up all the way until hands frame your front foot. Back toes tuck, back knee lifts. Easy twist. Peel the left arm up to the sky. Let the heart twist open. Corkscrew pose. Lower your back knee down and capture your back foot with your left hand. Low lunge. Gently let go of the back foot. Bring your hands to the top of the mat and lift up your back knee. Take a deep breath in here. Exhale, forward fold. Right foot to the top of the mat. Inhale, halfway lift. Exhale, Crow Pose. Plant your hands, lean forward, and lift your feet. Exhale, feet down to the mat for Forward Fold. Extend through the legs and let the head hang heavy. Inhale, slowly roll up vertebrae by vertebrae. Exhale, 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.
And so I will come along.
Standing split. Exhale, hands to the mat, back leg high.
Exhale.
Forward fold, left foot down. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Warrior 3, hands to the heart. Inhale, lift the right knee up, stand tall. Exhale, tip forward and take the right leg back.
Take me where it's easier.
Standing split. Exhale the hands down, back leg to the sky.
Forward fold.
Breath out. Step your right foot down. Find Padahastasana. Slide your entire palms under your feet.
Inhale.
Lengthen the heart forward. Exhale. Bow over the legs. Stay here. For several rounds of bread. Release your hands. Inhale and slowly begin to roll the spine up. Reach the shoulder blades up toward the ears. Then exhale the shoulders back and down. Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening the shoulders down your back. Soften your knees and spill forward.
Chair pose.
Bend your knees and inhale. Reach your arms overhead.
I'm a star.
I'm a star. I'm a star. Exhale, hands to prayer at your heart. Exhale, revolve chair. Twist right, tricep to outer thigh.
Revolve twice.
Stay in the twist and exhale, take a big step back with your left foot.
Low lunge.
Release the twist. Pyramid Pose. Step the back foot closer to step up for the fold. Square the hips and straighten the front leg as you reach the crown forward. Half lift. Inhale. Exhale, fold down over the front leg. Deep hamstring stretch.
Yes, I see him.
Revolved Pyramid. Inhale, lift halfway up, long spine. Exhale to twist, left hand to the mat, maybe right arm reaches to the sky.
Or else for 5 long years. You'll be holding back tears. That's how it was then.
Exhale, low lunge. Bring your right hand down and slide your left foot back. Lower your back knee down and lengthen your front leg for a half salamander. Breath out.
As strong as old God, I got these days where I was strong. Yay, I was strong. These circling crows can keep her up.
You can stay here or fold her arm. Stretch your right leg. Work your left leg back and lift your chest.
I got some serious tight glutes right now.
It's a lot of pain.
Release. Plant your palms, bend deeply into your right knee, and come back to low lunge. Warrior 1. Spin the back heel down to 45 degrees. Press into the outer edge of Lift your back foot and inhale to rise up. Reach the arms toward the sky in high prayer.
How are you gonna hurt? How are you gonna hurt?
Exhale and interlace the hands behind your back for the Emotional Warrior. Then press your hands down as your heart lifts up. Take a deep breath in. Breathe out and dive forward over the front leg. Inhale, reach interlaced hands up and over. Back to Warrior One. Inhale and rise up, hands in prayer overhead. Exhale, low lunge. Lower the hands to the mat, back heel up. Breath in here, gaze forward. Exhale, forward fold, step forward. Inhale, chair pose, drop the hips back and down and reach your arms tall. Exhale, hands to heart. Exhale, revolve chair, twist left, tricep connecting to outer thigh. Revolved lunge. Exhale, lower your gaze, and step your right foot way back.
3, 2, 1.
You could bring it back.
Low lunge. Release the twist and plant your hands on the mat. Pyramid pose. Step the back foot up a bit, shorten your stance, straighten the front leg, and halfway lift the torso forward.
Inhale.
Exhale, bow down over the front leg. Feel it Deep stretch in the front hamstring. Revolved pyramid. First, lift halfway up.
Inhale.
Exhale, right hand to mat, left hand to sky. Low lunge. As you breathe out, bring the left hand down to the mat. Frame your front foot with your hands and step the right foot back a bit. Half Hanuman. Exhale, back knee lowers. Send your hips back as you lengthen your front leg. Stay here or full Hanuman. Slide your left leg forward, work the right leg back, and open your chest.
Release.
Let your hands find the mat. Bend deeply into your left knee. Come back to low lunge. Warrior 1. Heel the back heel down, foot to 45 degrees. Inhale, press down through the feet. Exhale, And rise up. Stretch your arms to the sky.
Yes, it's all to you. It's been too long.
Devotional Warrior. Interlace hands behind you as you exhale. Then roll the shoulders back, lift the chest. Big inhale. Exhale, bow forward under the front leg until the chest reaches the inside of the front thigh. Big inhale, draw shoulder blades together and lift the hands toward the sky. Inhale back to Warrior One. Rise up, hands to high prayer. Exhale, low lunge, hands to the mat. Gaze forward.
Inhale.
Exhale, forward fold. Step the right foot to meet the left. Inhale to a halfway lift. Exhale, plant your palms and step back to downward facing dog. But I know you're watching over me. Find an easy seat. Boat pose. Place the soles of your feet on the mat and extend your arms out long in front of you. Keep the spine long, engage the core, lean back, and float your feet off the mat. As you inhale, straighten your legs so your body comes to a V shape. Exhale, half boat.
Oh, I swear!
Your pelvis and bring your low back to the mat. Hover your shoulders just above the mat and hover your legs above the mat. Feel the shake in your core. Roll in half boat. Raise the arms overhead and begin to roll over to the right side without using your hands or your feet to get there. Keep the arms and legs lifted off the mat as you balance on the right side of the body.
Come back to half boat.
Keep your shoulders, head, and legs lifted off the ground as you roll back to center. Reach your fingertips toward your toes. Roll in half boat.
Second side.
Slowly roll over to your left side, raising your arms alongside your ears. Keep the arms and legs hovering off of the mat as you balance on the left side of the body.
Back to half boat.
Keep the shoulders, head, and legs hovering as you roll back to center. Release to the mat and stretch your fingers and toes long.
Back to half boat.
Come back to half boat. Reach your fingertips towards your toes and exhale as you hover the shoulders, head, and legs off the mat. Release everything down. Take another big morning stretch from fingertips to toes.
Ahhhhh.
Release the stretch. Soles of the feet back to the mat. Grab behind your hamstrings and rock and roll all the way up.
That's it.
And come to have a seat on your heels.
The bow is the loop.
Camel pose.
Rise up and place your hands like you're putting them in back pockets. Breathe in, reach the sternum up. Breathe out, lean back and ease your hips forward. Open the throat. Maybe release the head and neck back. Maybe walk the hands down to your ankles. Gently start to come back with your head. Last big breath in, then have a seat on your heels. Round two, camel.
Ish prapanchaya shantaya.
Bring your toes behind your head for cloud pose. Soften your knees if your hamstrings are restricted, and maybe walk your hands to your low back to prop yourself up on your triceps.
Om Namah Shivaya.
Slowly lower your back onto the mat. Point your knees at the sky and plant your feet down. Hug both knees into your chest.
Niralambaya.
Take a final breath in. Exhale, shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in. Hi.
Oh, thank you. Yeah, that's really nice of you. Thanks so much. Have a good day.
Yeah. Thank you.
Go back to sleeping?
Yeah. Start to become aware of your breath once more and gently wiggle your fingers and your toes.
Namaste.
Namaste.
Thank you for tuning into today's Hafa advanced yoga flow. That was like— I really liked that flow, and it was truly unexpected. And I literally think that like Down Dog app like knows what I need because I swear I cannot escape, um, the boat pose. I just I just can't escape it, but it's okay. All right, cool. So tomorrow is Saturday, so if all goes well and all goes as planned, I should be doing a strength vlog tomorrow at 11 AM EST. Thank you guys so, so, so, so much, and I'll talk to you soon.
Bye!
More from Rozalia
Alternating vs Bilateral Curls Which Actually Builds Bigger Arms #fitnesshacks #bicepscience
