About Hot Yoga
Hot Yoga Class is a challenging series of 26 yoga postures (asanas) with 2 breathing exercises (pranayama) suitable for students of all ages and ability levels. Each class is 90 minutes and systematically works through every part of the body. Indeed, each posture stretches and strengthens the specific muscles, ligaments, and joints needed for the following one.
The twists, compressions, and extensions that result from each posture stimulate the organs, glands, and nerves by moving highly oxygenated blood throughout the body. This 90-minute workout balances and strengthens all systems in the body, resulting in fewer injuries and illnesses, less stress, improved concentration, and feelings of radiant good health.
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1. Pranayama Breathing (Standing Deep Breathing)
Benefits:
- Improves lung capacity
- Less shortness of breath
- Increases circulation throughout the body
- Opens the shoulder joints
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2. Ardha-Chandrasana with Pada-Hastasana (Half Moon Pose with Hands to Feet Pose)
Benefits:
- Strengthens core muscles, especially in the abdomen
- Trims the obliques, hips, and thighs
- Increases flexibility of the spine
- Corrects bad posture
- Strengthens and increases flexibility in the latissimus dorsi, deltoid, and trapezius muscles
- Hands to Feet Pose strengthens the muscles of the legs, increases flexibility in the sciatic nerve, and improves circulation in the legs
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3. Utkatasana (Awkward Pose)
Benefits:
- Strengthens and firms muscles of the thighs, calves, and hips
- Improves flexibility in the hip joints
- Increases circulation to the knees, ankles, and feet
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4. Garurasana (Eagle Pose)
Benefits:
- Increases circulation to the reproductive organs and the kidneys
- Firms calves, thighs, hips, abdomen, and upper arms
- Improves flexibility of the shoulders, hips, knees, and ankles
- Strengthens and stretches the latissimus dorsi, trapezius, and deltoid muscles
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5. Dandayamana-Janushirasana (Standing Head to Knee Pose)
Benefits:
- Develops patience, concentration, and determination
- Strengthens the abdominal muscles, quadriceps, hamstrings, and biceps
- Improves balance
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6. Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
Benefits:
- Improves circulation throughout the body
- Develops patience, concentration, and determination
- Firms the abdominal muscles, thighs, hips, and upper arms
- Increases the elasticity of the rib cage
- Improves flexibility in the spine and hips
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7. Tuladandasana (Balancing Stick Pose)
Benefits:
- Strengthens the muscles in the legs, abdomen, and arms
- Strengthens the heart
- Improves lung capacity
- Improves posture
- Increases flexibility of the hip joints
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8. Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
Benefits:
- Helps to cure and prevent sciatica by stretching and strengthening the sciatic nerves and the tendons in the legs
- Improves muscle tone in the legs
- Increases flexibility in pelvis, ankles, hips, and spine
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9. Trikanasana (Triangle Pose)
Benefits:
- Strengthens and stretches every muscle in the body
- Most important pose to increase the strength and flexibility of the hip joints
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10. Dandayamana-Binhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)
Benefits:
- Works endocrine, digestive, and reproductive systems
- Helps balance and regulate metabolism through compression of the thyroid gland
- Slims abdomen, hips, and thighs
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11. Tadasana (Tree Pose)
Benefits:
- Improves posture and balance
- Increases the flexibility of the hips, ankles, and knees
- Stretches and strengthens the internal oblique muscles
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12. Padangustasna (Toe Stand Pose)
Benefits:
- Develops patience
- Creates balance and focus in the body and mind
- Strengthens abdominal muscles
- Strengthens joints (hips, knees, ankles, toes)
- Helps relieve arthritis in the leg joints
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13. Savasana (Dead Body Pose)
Benefits:
- Returns blood circulation to normal
- Teaches complete relaxation
- Teaches mental focus
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14. Pavanamuktasana (Wind Removing Pose)
Benefits:
- Improves flexibility of the hip joints
- Massages ascending, descending, and transverse colon
- Improves the functioning of the digestive system
- Helps relieve lower back pain
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15. Sit-up
Benefits:
- Strengthens and tightens the abdomen
- Increases flexibility of the spine
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16. Bhujangasana (Cobra Pose)
Benefits:
- Increases spinal strength and flexibility
- Helps prevent lower back pain
- Strengthens the deltoids, trapezius, and triceps
- Rejuvenates spinal nerves
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17. Salabhasana (Locust Pose)
Benefits:
- Strengthens and tones all the muscles in the back
- Helps relieve symptoms of tennis elbow and carpal tunnel syndrome
- Firms buttocks and hips
- Increases spinal strength and flexibility, especially in the cervical spine
- Improves posture
- Encourages concentration and perseverance
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18. Poorna-Salabhasana (Full Locust Pose)
Benefits:
- Firms muscles of the abdomen, upper arms, hips and thighs
- Increases spinal strength and flexibility, especially in the thoracic spine
- Improves flexibility and tone of spinal muscles
- Helps relieve and prevent lower backache
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19. Dhanurasana (Bow Pose)
Benefits:
- Helps straighten rounded spines
- Relieves backaches
- Opens the chest and rib cage, permitting maximum expansion of the lungs and oxygen intake
- Revitalizes spinal nerves by increasing circulation to the spine
- Tones the abdominal muscles, upper arms, thighs, and hips
- Opens the shoulder joints and helps with frozen shoulders
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20. Supta-Vajrasana (Fixed Firm Pose)
Benefits:
- Slims the thighs, firms calf muscles, and strengthens the abdomen
- Helps conditions of varicose veins and rheumatism in the legs
- Greatly increases flexibility in the knees and ankles
- Increase circulation to the joints in the legs
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21. Ardha-Kurmasana (Half Tortoise Pose)
Benefits:
- Provides maximum relaxation
- Increases blood circulation to the brain
- Stretches the lower part of the lungs
- Increases flexibility of the hip joints
- Improves mobility of the shoulder girdle and associated muscles (scapula, deltoids, and latissimus dorsi)
- Helps relieve feelings of stress
- Helps relieve migraines
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22. Ustrasana (Camel Pose)
Benefits:
- Stetches the throat and abdominal organs and muscles
- Opens the rib cage
- Produces maximum compression of the spine
- Improves flexibility of the spine and neck
- Relieves backache
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23. Sasangasana (Rabbit Pose)
Benefits:
- Provides maximum extension of the spine
- Maintains mobility and elasticity of the spine and back muscles
- Improves flexibility of the scapula and trapezius
- Helps balance and regulate metabolism through compression of the thyroid gland
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24. Janushirasana with Paschimotthanasana (Head to Knee with Stretching Pose)
Benefits:
- Head to Knee Pose improves the flexibility of the sciatic nerves, ankles, knees, and hip joints
- Stretching Pose improves digestion and enhances the flexibility of the spine
- Both postures stretch and strengthen the muscles in the legs
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25. Ardha-Matsyendrasana (Spine Twisting Pose)
Benefits:
- Increases circulation to spinal nerves, veins, and tissues
- Improves the flexibility of the spine and hip joints
- Improves digestion
- Opens the rib cage
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26. Kapalbhati in Vajrasana (Blowing in Firm Pose)
Benefits:
- Strengthens abdominal organs
- Trims the waistline
- Detoxifies and cleanses the body by removing stale air and toxins from the lungs