Hatha Yoga For Women | Basic Hatha Yoga Poses | Hatha Yoga Benefits For Women's | Hatha Yoga Free |
In this 90‑minute guided video, the instructor leads an intermediate Hatha yoga class designed as the third day of a three‑day sequence. The session begins with a brief introduction about the new intermediate flow, volume adjustments, and background piano‑and‑strings music. The practice proceeds through a structured sequence: seated warm‑up (cat‑cow, half‑angel, seated sun salutations), tabletop work, side‑plank and gate‑pose variations, dynamic kneeling and standing flows (warrior series, tree, pyramid, revolved crescent, lizard, corkscrew), core strengthening (boat, half‑boat, rolling half‑boat), hip‑openers (figure‑4 bridge, reclined butterfly), and a comprehensive cool‑down that includes forward folds, malasana, chair, crow, and a detailed Shavasana. Throughout, the instructor offers breath cues, alignment tips, modifications, and occasional audience interaction (volume checks, confusion about side placement, encouragement). The video also mentions upcoming live class times. The overall tone is instructional, supportive, and enthusiastic, aiming to challenge practitioners while providing clear guidance for safe execution of each pose.
Chapters
Alright. Hello, welcome to day 8 of my hatha yoga flow. So today is going to be a new type of hatha yoga. It's going to be intermediate, so it's going to be different than the other hatha yogas that we have been doing. This is to challenge myself and to challenge you and to kind of bring new variety and new stretches and new forms. So we're gonna try a new flow today. We're gonna do it for like 3 days and then we'll switch it up and do something different again. All right, so it is a little bit later, so I have the volume slightly lower. So if you cannot hear the sounds, then just Lift up the volume. There's going to be a little bit of background music just like there was in the vinyasa flow this morning. If you guys joined the vinyasa flow this morning, it's going to be piano and strings again. I just like that vibe. So yeah, so let's get to it.
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 inhale. And a heavy exhale. And one more here. Inhale. And exhale. Seated Cat-Cow. Inhale, Cow Pose. Lift the heart. Exhale, Cat Pose. Round the spine. Inhale, Cow. Pubic bone moves closer to the floor. Exhale, Cat. Tuck the tail and round the back. Inhale, Cow Pose. Exhale, Cat. Keep going. Come to stillness. Easy seat. Neutral spine. Seated Half Angel. Inhale, arms overhead. Exhale, Half Angel Wings. Bring the elbows halfway down. Yearn the sternum forward. Pull your shoulder blades together. Breathe in, stretch the arms to the sky. Easy seat. Exhale. Raise your arms overhead. Inhale. Exhale, fold forward over your legs. And drape your arms out in front. Push yourself back to a seat. Seated Sun Salutation. Inhale, sweep the arms out and up to high prayer. Exhale, slowly lower hands to heart center. Inhale, sweep the arms up. Exhale, lower the hands down. Inhale, reach up. Exhale, lower. Keep going there for a few rounds more.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Come to stillness. Easy seat. Easy seated twist. Bring your right hand behind you and your left hand to your right knee. Twist right. Exhale. Rotate your right rib cage back. Lengthen, sit up tall. Inhale. Release, come back to center. Switching sides. Easy seated twist. Left hand behind you, right hand to left knee. Twist your left rib cage back. Exhale. Root through your seat and lengthen your spine. Inhale. Release to center. Find tabletop. Roll over your shins and plant your hands. Puppy Dog Pose. Keep your hips over your knees. Start to walk your hands out in Reach your hands forward until the chest starts to lower toward the ground. Let the forehead come to the ground, or maybe rest the chin on the ground. Slide forward onto your belly. Then push down through the tops of your feet and inhale to Cobra. Lift your chest off the mat. Exhale, lower the chest back to the mat. Slowly bring the hands by the shoulders. Push up to tabletop. Inhale, lift the chest. Kneeling side plank. Step the right foot back and inhale. Sweep the right arm to the sky.
Inhale.
Gate pose. Lift your torso up and let your right hand slowly come down to your right knee or shin. Stretch your left arm overhead.
Oh, that feels good.
Exhale, Stargazer. Reach your left hand to the top of your mat and root it down. Then inhale, stretch your right arm along your ear. Send the hips gently forward and twist your torso towards the sky.
Breath out.
Maybe let the head hang. Return to tabletop. Kneeling side plank, second side. Left foot steps back, left arm lifts to the sky. Inhale. Breath out here.
Exhale.
Gate Pose. Lift your torso up, left hand toward the left ankle, right arm drapes across the ear. Exhale, Stargazing Pose. Bring your right hand to the top of your mat. Inhale, stretch your left arm along your ear. Press your hips gently forward, then turn your torso towards the sky. Take a breath out, relax the neck.
Sorry.
Back to tabletop. Extend your right leg back, push into the palms, find an inhale, and exhale, squeeze it in. Right knee, right tricep. Then inhale, push it back behind you, lengthen. And exhale, squeeze right knee to tricep. Then last time, inhale, stretch long. Exhale, tabletop. Press your left leg back. Take a deep inhale as you root through the hands. And exhale, left knee to left tricep. Squeeze it in. Exhale, left knee to left tricep. Then inhale, stretch it back long. And exhale, squeeze left knee to left tricep. Inhale one more time, stretch back long. Exhale, tabletop. Press firmly through the hands and hover your knees just an inch off the mat. Begin to lighten up your right hand and stretch your right arm overhead. Push down through your right toes and keep your knees hovering. Take a deep breath in here. Exhale, gently set your right hand back down and lighten up your left hand. Then reach your left arm overhead. Push down through the left toes. Keep your knees hovering just above the mat. Take a big breath in. Exhale, bring your left hand down. Keep the knees hovering. Inhale here. And exhale, downward facing dog. Lift your hips up and back.
Inhale.
Inhale, roll forward.
1.
Push through the hands to round the upper back. Side plank. Shift the weight into the left hand.
Okay.
Take the heels to the left. Inhale as you sweep the right arm high. Find a tree. Use the right hand to guide the right foot to rest at the inner thigh, or maybe the inner calf. Exhale, down dog. Right hand down, right leg down, hips up and back. Inhale, plank. Keep the core engaged. Hips high. Stay for the exhale. Side plank. Weight comes into the right hand. Inhale, left fingers reach high. Maybe you find a tree shape. Draw the left foot to your right inner thigh or calf. Exhale here. Exhale, Down Dog. Left hand down, left leg down, hips up and back. Inhale, drive the right foot away, Three-Legged Dog. Exhale, draw your right knee to your right tricep and lean forward. Wide lunge. Set your right foot down outside of your right pinky finger. Inhale, Cow Look. Take a slight bend to your back knee. Reach the head high and let the hips drop. And exhale, Cat Look. Start to round through the spine. Straighten the front leg a little or a lot. And inhale, Cow Lunge. Feel the stretch in front of your back thigh. And exhale, Cat. Lengthen and bow. Inhale, Cow. Exhale, come back to Wide Lunge. Push down through your palms and stretch your right leg up and back.
3-legged dog.
Exhale, knee to nose. Shift forward so far that you lift onto the tippy toe of the back foot. Inhale, 3-legged dog. Exhale, pull your right knee to your right elbow. Inhale, right leg back up. Exhale, low lunge. Step the foot forward, keep the back leg engaged, straighten the back knee. Present Sun Dog. Lower your left knee down and roll your spine up. Reach your arms to the sky and take a big breath in. Then grab your left wrist with your right hand. Stretch tall and tilt to the right as you exhale. Inhale, come back to centre, both arms tall. Exhale, low lunge, hands to the mat. Stay for the inhale. Exhale, half Hanuman, back knee down, front leg locked.
Inhale. Exhale.
Low lunge. Plant your hands on either side of your front foot. Push through your hands.
Inhale.
Exhale, step back, downward facing dog. Inhale, send the left foot up and away from you, 3-legged dog. Exhale, pull your left knee to your left tricep and tippy toe your right foot. Wide lunge. Step your left foot outside of your left hand. Inhale, cow lunge. Reach the head high, let the hips drop. Back knee bends and reaches for the floor. 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. Tilt your tailbone high. Inhale, Cow. Exhale, return to Wide Lunge. Press through your palms and sweep your left leg up and back for Three-Legged Dog. Exhale, knee to nose. Tap your nose to your kneecap. Exhale, knee to nose. Inhale, left leg back to sky. Exhale, bring your left knee to your left tricep. Inhale, left leg back up. Exhale, low lunge. Step your foot between your palms. Present Sun Dog. Lower your right knee down and roll your spine up.
Present Sun Dog.
Reach your arms to the sky, take a deep breath in. Then grab your right wrist with your left hand and tilt to the left.
Breath out.
Back to centre, arms tall. Breath in. Exhale, low lunge. Hands down, lift the back knee. Stay for the inhale. Half Hanuman. Breathe out as you lower your right knee down and lengthen your left leg long.
Breath in.
And then exhale, return to low lunge. Lift the back knee. Push through the hands. And inhale. Exhale, step the foot back, downward facing dog. Inhale, plank, shift forward. Exhale and lower all the way down. Forearm plank. Walk your hands forward, then inhale, lift your hips up. Forearm side plank. Let your feet fall to the side. Inhale. Reach your right arm up to the sky. One more breath in. Push down to send the hips higher. Release to forearm plank. Right forearm comes back down. Forearm side plank, second side. Left arm reaches up, feet fall to the right, hips back. Breath in here.
2 more.
One more breath in, hips high. Release left forearm to mat. Exhale, lower back down, chest to the mat. Place your hands on the mat right by your shoulders.
Inhale.
Inhale. Exhale, back to down dog. Push through your hands and send the tail half. Walk your feet to the top of the mat. Inhale, halfway lift. Press your hands into your quads, shins, or the floor. Exhale, left foot back, low lunge. Present lunge. Set the back knee down and inhale, sweep 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 all the way until hands frame your front foot. Back toes tuck, back knee lifts. Pyramid pose. Step the back foot up a bit. Straighten the front leg and halfway lift the torso forward. Inhale. Exhale, bow down over the front leg. Feel a deep stretch in the front hamstring.
Inhale.
Revolved Pyramid. Inhale, lift halfway up, long spine. Exhale to twist, left hand to the mat, maybe right arm reaches to the sky. Low lunge. Exhale, return the right hand to the mat and step the left foot further back. Feel one long line of energy. From the crown of the head through the back heel. Present Lunge. Drop the back knee down and inhale, reach both arms to the sky. Exhale, hands to prayer. Breath out, revolved crescent. Twist to the right, left tricep to outer thigh. Low lunge. Unwind and bring the hands down. Tuck the back toes, lift the back knee. Reach your right hand towards the sky. Find easy twist. Breath in.
Exhale.
Lower your back knee down and reach for your back foot with your right hand for corkscrew pose. Long love, gently let go of the Lift the back foot and take your hands to the front of your mat, framing the front foot. Tuck the back toes, lift the back knee up off the mat. Warrior 1. Spin the back heel down to 45 degrees. Press into the outer edge of your back foot and inhale to rise up. Reach the arms toward the sky in high prayer.
Warrior 2. Interlace your hands behind your back as you exhale for devotional work.
Lift the heart, roll the shoulders back.
Big breath in.
Breathe out and dive forward over the front leg. Inhale, reach interlaced hands up and over. Back to Warrior 1. Inhale and rise up, hands in prayer overhead.
Inhale.
Exhale, low lunge. Lower the hands to the mat, back heel up. Breath in, gaze to the top of the mat. Exhale, forward fold. Step the left foot forward. Inhale, halfway lift. Exhale, step your right foot back to a low lunge. Present lunge. Place the back knee down. Inhale, sweep arms long overhead. Exhale, one-legged cow. Right hand reaches for the back heel.
Low lunge.
Rise up, hands frame the front foot. Come onto the ball of your back foot, back knee up. Pyramid pose. Step the back foot closer to set up for the frog. 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.
Inhale.
Revolved Pyramid. First, lift halfway up. Inhale. Exhale, right hand to mat, left hand to Exhale to low lunge. Bring your left hand down and slide your right foot back. Present lunge. Back knee drops. Roll your spine up. Arms to sky.
Breath in.
Exhale, draw the hands together at heart centre. Exhale to twist left, Revolved Crescent. Right tricep to left thumb.
I think I messed it up. I think I did the wrong side last time.
Low lunge, hands to the mat, 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 right hand. Look at you!
Maybe I didn't do it wrong. I'm confused now.
Low lunge. Gently let go of the back foot, bring your hands to the top of the mat, and lift up your back knee. Warrior 1. Peel the back heel down, up to 45 degrees. Inhale, press down through the feet and rise up. Stretch your arms to Let us go. Exhale, interlace your hands behind your back for devotional Warrior. Then roll the shoulders back, lift the chest. Big inhale. Exhale, bow forward over 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 1. Rise up, hands to high prayer.
Exhale, Warrior 2.
Exhale, low lunge, hands to the mat. Gaze forward. Inhale. Exhale, forward fold. Step forward. Padangusthasana. Separate your feet wide and hook your fingers around your big toes. Inhale, lengthen the heart forward. Exhale, bow over the legs. Stay here for several rounds of breath. Release your hands. Inhale and slowly begin to roll the spine up. Reach the shoulder blades up toward the ears. As you breathe out, relax the shoulder blades back and down. Let the palms turn forward. Tadasana. Warrior 3. Inhale, hands to the heart. Shift the weight to the right foot. Left knee up. Breath out, tip forward and extend the left leg long behind you.
Warrior 3.
Standing split. Exhale the hands down, back leg to the sky.
Inhale.
Exhale, forward fold, left foot down. Separate your feet wide for a Malasana squat. Hips sink low, hands at prayer.
Ah.
From here, extend your right arm long, plant your right hand down. Then twist your left arm up to the sky. Exhale, forward fold. Release your hands down, straighten your legs. 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.
Warrior 3.
Standing split. Exhale, hands to the mat, back leg high.
Oh yeah.
Exhale, forward fold. Place the right foot down next to the left. Separate your feet wide for a Malasana squat. Toes wide, hips low, hands at prayer. Then extend your left arm out to the left. Reach your right arm up to the sky. Exhale, forward fold. Release your hands down, straighten your legs. Chair pose. Bend your knees and inhale. Sweep your arms overhead. Exhale, lift your heels high, open your knees wide, and sit low. Crow Pose. Plant your hands, lean forward, and look up. Lift your feet. Exhale, feet down to the mat for forward fold. Extend through the legs, let the head hang heavy. Inhale. Slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Soften your knees and spill forward. Inhale to a halfway lift. Exhale, plant your palms And step back to downward facing dog. Find an easy seat again.
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, and lean back slightly as you lift your feet until your shins come parallel to the floor. Inhale here, keep drawing the belly in. If it's too much, you can always bring the hands back to the shins for a bit more support. And come up to easy seat. Press the hands down and inhale, lift your hips and feet off the mat.
Lalasana.
Release back to the mat. Big breath in, Lalasana, second round. Release back down. Last time, inhale to Lalasana. Release back to the mat. Boat Pose, second round. Return the soles of the feet to the mat, arms out in front. Engage the core, and as you lean back, float the feet off the mat. Exhale, Half Boat. Curl over your pelvis and bring your low back to the mat. Hover your shoulders just above the waist and hover your legs above the mat. Feel the shake in your core. Roll up to Easy Seat. Hands rest on knees.
Exhale, Half Boat.
Inhale, boat pose. Engage the core and lean back. On your next exhale, half boat. Let the core get shaky. As you inhale, Sweep the arms out overhead, stretch them long by your ears. Keep your arms and legs extended and just release everything down to the mat. Reach through your fingertips and toes and enjoy some deep restful breaths here. Inhale back to Boat Pose. Let your core bring you up. Reach your arms toward your toes. Exhale back to Half Boat. Round your spine and bring your low back to the mat. Hover your legs just above the earth. Rolling 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 towards your toes. Rolling half boat. Second side. Slowly roll over to your left side, raising your arms alongside your ears. Keep the arms and legs hovering off the mat as you balance on the left side of the body.
20 seconds.
Back to half boat. Keep the shoulders, head, and legs hovering as you roll back to center. Roll up to easy seat. Hands rest on knees.
Oh my God.
Bring your feet to the mat and slowly lower down all the way to your back. Figure 4 bridge. Cross your right ankle over your left thigh. Breathe in, press down through the left foot and lift the hips. Maybe interlace your hands underneath you. Find more lift through the chest. Slowly roll down, roll One vertebrae at a time, and then return the right foot to the mat. Figure 4 Bridge, left side. Cross the left ankle over right thigh. Inhale, press the right foot into the mat and raise the hips. Maybe wiggle your shoulders underneath you, interlace your hands. Gently lower the hips. Lower the left foot to the mat. Bridge pose. Root through your inner feet and lift your hips. Shift all the weight to your left foot. Root through your left heel. Start to tiptoe your right foot and then Bend your right knee to pluck the right foot off the ground. Drive your shoulder blades down into the floor. Really push down through the left heel, and then maybe extend your right foot up to the sky. Big breath in. And exhale, pull your right knee into your chest, and then gently set your right foot back down. Exhale, release. Let the hands go wide. Let the hips come down. Bridge pose again. Push down through your feet. Lift your spine off the Leg lifts, second side. Shift the weight to the right foot, tiptoe the left, then bend the left knee to pluck it off the ground. Then extend your left leg, point your toes at the sky. You feel like you want to touch the sky with the toes. Take it to Deep breath in. Exhale, bend your left knee and plant your left foot back down to bridge pose. Stay for the inhale. Exhale, release hips down.
Arms long.
Take the feet wide, bring the knees together, and windshield wiper the legs side to side.
Find stillness.
Reclined butterfly. Bring the soles of the feet together and open the knees wide. Close your legs together like a book and then wrap behind your hamstrings and rock and And roll along your spine. Then come all the way up to Downward Facing Dog. Cross your shins, plant your hands, send your hips up and back. Inhale, right leg lifts. Exhale, lizard pose. Step your right foot to the outside edge of your right hand. Soften your back knee down and relax your torso. So maybe come down onto your forearms. For more of a stretch, tuck the back toes and lift the back knee.
Return the back knee to the mat.
And come onto your hands. Round 2, corkscrew pose. Reach for your back foot with your right hand.
Ah.
Release the foot, bring the hands back to the mat. If you lowered your elbows or your back knee, lift them back up. Then push firmly through the hands. Inhale. Exhale, Down Dog. Engage your core, pull the right knee in, and then step the right foot back. Inhale, sweep your left leg high. Lizard pose. Step your left foot wide to the outside edge of your left hand. Gently lower your right knee down and relax your upper body. If it feels good, you can come down onto your elbows. Maybe hang your head. For a deeper stretch, tuck the back toes under and raise the back knee. Lower your back knee to the mat and come onto your hands.
Round 2.
Corkscrew pose. Reach your left arm back and capture your back foot. Release the foot. Walk back up onto your hands, tuck your back toes, lift your back knee.
Inhale.
Exhale, Down Dog. Lift the left foot off the ground. Step it back. Lower your knees down, then slowly make your way onto your back. Plant your feet on the mat. Send your right foot Up to the ceiling, then cross your right ankle over your left knee for a figure 4 stretch. Reach your right hand through the legs and wrap both hands around the left hamstring, pulling it down to increase the stretch.
Extend your right leg to the sky.
Left leg long to the mat and interlace your hands behind your right hamstring. Then gently pull the leg in towards your face.
Ah.
Release the right leg and return both feet to the mat. Figure 4, left side. Cross the left ankle over the right knee. Weave the left hand In between the legs and grab the right hamstring with both palms. Then relax back and draw the hamstring in.
Relax.
Pull your left knee into your chest. Interlace your hands behind your left hamstring. Right leg long on the mat. Lengthen your left leg and draw it in towards your chest. Release the leg and bring both feet to the mat. Draw both knees into your chest and squeeze. Take a final breath in. And exhale, Shavasana. Lay the legs out long. Work the arms out to the sides. Just close your eyes and be still. Begin to deepen your breath. Reawaken the bottom. Namaste.
Namaste.
Thank you for joining the hatha yoga flow. I hope you enjoyed that as much as I did. So tomorrow we are doing the one-hour vinyasana, vinyasana, vinyasa intermediate flow at 11 a.m. EST. And we are also doing again at 9 PM EST, hatha yoga flow intermediate. All right, thank you.
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