Hot Yoga consists of 26 asana yoga and 2 pranayama exercises which never change. The class is carried out in a hot room heated up to 40°C (105°F) to adapt to the temperatures in India.
People practise Hot Yoga to extend their bodies to these positions and pranayamas and the heated room helps to go more deeply into the position and sweat off toxins. In particular, 26+2, which makes up 26 same poses and 2 breathing exercises, is often described as Hot Yoga. Most positions occur twice and usually take 6-60 seconds, based upon the position.
Breathing in Hot Yoga
The respiration in and out of the nose in Hot Yoga, like all other styles of yoga (normal breathing). But the proper way of breathing is in every pose as follows :
- Standard breathing: (Inhale and Exhale) in and out. You’re never completely going to empty the lungs.
- 80-20 breathing: You completely fill your lungs and let only 20% of the air through your nose into your posture because your pose needs air from the lungs to keep it strong. This respiration is mainly in the backbones.
- Breath exhalation: You begin with a full breath and exhale totally when you enter the position. Most of the breathing is in front pliers.
Poses of Hot yoga
There are 26 poses of Bikram Hot Yoga. Below are the hot yoga poses for beginners which will help your lungs grow, improve organ detoxification, improve mental relaxation and blood flow :
Standing Deep Breathing (Pranayama)
A sequence of yoga starts with a pranayama breathing exercise in a standing posture. The maximum lung capacity is used to provide the body with oxygen, increase blood circulation and improve focus by heavy inhale and heavy exhalation.
Half Moon Pose (Ardha Chandrasana)
The next position, or Half Moon Pose, is Ardha Chandrasana. The word “Standing Side Stretch” is different in Hot Yoga from that of other styles of Yoga.
This position strengthens abdominal and spine muscles and stimulates the digestive organs.
Awkward Pose (Utkatasana)
The next one, or Awkward Pose, is Utkatasana. This position is sometimes called a chair pose in other yoga lines and strengthens the lower body as blood circulation is increased.
Call it Garudasana, or Eagle Pose balance. It is the only position that reinforces, stretches and provides greater flexibility in all major joints of the body.
Standing Head-to-Knee Pose (Dandayamana Janushirasana)
Dandayamana Janusirsana, also known as Standing Head-to-Knee Pose, is a difficult balance posture that engages the entire body. In particular, this posture increases concentration and stretches the legs, core and arms.
Just ensure that you work slowly into the pose. This is not a race, and your last wish is not an injury.
Standing Bow-Pulling Pose (Dandayamana-Dhanurasana)
The next transition to Dandayamana-Dhanurasana or Standing Bow-Pulling pose continues with balance. This pose greatly enhances strength and flexibility, as well as awareness and courage. Furthermore, the Bikram style promotes this pose as the only one that has the circulation impact of blood flow in the whole body. In other forms of yoga a very similar position is taught and practised which is named as the dancer’s pose.
Balancing Stick Pose (Tuladandasana)
Tuladandasana, or Balancing Clipping, is the next pose in this yoga sequence. It also increases circulation, once again requiring balance, dedication and core strength. (especially to the heart and brain).
This pose is usually used in other yoga styles called Warrior 3.
Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana)
Dandayamana-Bibhaktapada-Paschimotthanasana (what a mouthful! ), also known as Standing Separate Leg Stretching Pose, is a great way to take a break from balancing. This pose stretches the legs, spine muscles, and the sciatic nerve in particular. It’s thought to help the abdominal organs and their associated functions better.
This pose is also known as Wide-Legged Standing Forward Fold in other yoga classes.
Triangle Pose (Trikonasana)
The next pose in the Hot Yoga series is Trikonasana, or Triangle Pose, which rejuvenates, reinforces, and expands the body and mind. The hips, legs, and core would be the focus of this pose.
Hot yoga’s version of Triangle pose is quite different from what you’ll find in other styles. In other yoga classes, this pose is known as Extended Side Angle, and it’s a fantastic stretch for your side body.
Standing Separate Leg Head to Knee Pose (Dandayamana Bibhaktapada Janushirasana)
Dandayamana Bibhaktapada Janushirasana, or Standing Separate Leg Head to Knee Pose in Sanskrit, is an intense leg stretch that also opens the shoulders. The posture is used for the purposes of massaging the internal organs and boosting metabolism.
If you’re not a yoga student, you might be familiar with Intense Side Stretch, which is a similar variation of this pose.
Tree Pose, or Tadasana in Hot Yoga, helps you rebalance. This pose strengthens the ankles, knees, and hip joints while improving posture.
Toe Stand (Padangustasana)
Toe Stand, or Padangusthasana, is the final pose in the standing series. This pose strengthens the feet while also increasing range of motion in the ankles, knees, and hips. It also necessitates and improves mental endurance and concentration.
Corpse Pose (Savasana), everybody’s favourite yoga in hot yoga 26 asanas, comes in between the standing and seated series.
Here are some of the reasons why you should always practise this pose for its amazing benefits, aside from being extremely relaxing and increasing mindfulness.
Wind Removing Pose (Pavanamuktasana)
Take a moment to open your hips with the wind removing position before you move to the seated series (Pavanamuktasana). This posture is good for lower back pain by smooth stretching. This position also enhances the core and the flexibility of the hip.
A change in Knees-to-Chest is practised in other Yoga styles.
Sitting up in Hot Yoga is great to focus your mind, energise the body and stretch your legs. This posture is ideal for a more focused approach.
Head-to-knee pose represents a change in this pose, often practised in other yoga styles.
Cobra Pose (Bhujangasana)
A good Cobra Pose, or Bhujangasana, is loved by everyone. This pose can prevent back pain, great for stretching and reinforcing the core.
Locust Pose (Salabhasana)
Locust Pose, or Salabhasana, seems to be another big spine which strengthens as it stretches out. Actually, it involves the whole body and tones the flesh, hips and legs.
Full Locust Pose (Poorna Salabhasana)
The Full Locust Pose (Poorna Salabhasana), based on the previous pose, works in the midbody.
Bow Pose (or Dhanurasana) is a good position, open through your chest and shoulders and continues with backbends. This posture enhances the mobility of the spine by invigorating its nature.
Fixed Firm Pose (Supta Vajrasana)
If you release some of the backbends, you will be doing a fixed position next (Supta Vajrasana). You stretch your legs, knee articulation, ankles, lower back and hips with this posture.
Hero’s Pose Reclining is an alternative version of this pose which is used in other forms of yoga.
In Hot Yoga, a half tortoise is a wonderful relaxing asana. You will find release in the neck and shoulders in this posture.
In other forms of yoga it is often called “Child’s Pose” .
Camel pose is one more backbend pose. Also known as Ustrasana. You need to keep your Hips forward, chest and chin up, look back, inhale, exhale, repeat. In this pose muscles and shoulders are strengthened.
Rabbit Pose (Sasangasana)
Rabbit Pose, also known as Sasangasana, is an excellent backbend release. You need to keep a low weight on your head; belly and hips up.
Head-to-Knee Pose and Stretching Pose (Janushirasana and Paschimotanasana)
Head-to-Knee Pose is combined with Stretching Pose (Janushirasana and Paschimotanasana) to provide optimal benefits for a more intense sitting area. You need to keep a good hold with fingers in between, elbows in the face nearer to the belly.
This pose is called the Head to Knee Pose in other forms of Yoga.
Spine Twisting Pose (Ardha Matsyendrasana)
Spine Twisting Pose (Ardha Matsyendrasana) is conducted on each side to change your backbone. In this pose you will need to inhale on length and exhale on twist.
Another name for this posture, practised in other Yoga styles, is Half Lord of the Fishes.
Blowing in Firm (Vajrasana)
The Hot Yoga sequence concludes with a kneeling position and a pranayama exercise. It is specifically the use of Kapalbhati breathing while in Vajrasana. You will need to keep the spine straight, belly should be relaxed, Inhale and exhale should be passive and active through the lips.
The Benefits of Hot Yoga
You’re not the only one if being in shape and reducing tension sounds appealing. The excellent thing is that both hot yoga tend to improve comfort and health.
When done correctly, hot yoga will provide you with the various benefits.
- Increases adaptability
- Internal organs are stimulated
- Circulation is increased by moving fresh blood
- Can help with lower back pain
- Improves digestion by stimulating the digestive system
- Enhances concentration
- Helps to clear the mind
- Aids in the treatment of rheumatism and arthritis
- Immune system detoxifier