HOT 60 - A 60 minute Hot Yoga Sequence
This sequence is taught in a similar way as a traditional Bikram yoga class. Same breathing, timing, and static hatha yoga holds. This hatha yoga sequence is preferably practiced in a heated room. If the timing is right 60 minutes is enough to complete this sequence. If you have another 15-30 minutes you can make two sets of cobra and fixed firm series and spend more time on wheel pose.
Pranayama
Pranayama - Standing deep breathing (10 slow repetitions)
Warm-up
Virabhadrasana - Salute to gods and goddesses (two sets)
- With right foot take a big step forward in Warrior salute, drop your head back, Palms together stretch up and move your arms back to create a backbend.
- Right hip forward, Right leg strong and heel over toes.
- Stay for a few breaths and slowly open up
- Turn around on the mat and do the same thing on the other side.
- Bend the right knee and place it 20 cm behind your left heel on your mat.
- Tuck your chin into the chest and curl down and put your forehead to the knee for compression.
- Hands in Namaskar, fingertips between the big toe and second toe. Stay for a few breaths breathing normally.
- On an inhale, sweep your arms up and back while dropping the head back and create a backbend. Stay here up to 10 seconds with 80/20 Breathing.
- Turn around and do the same thing on the other side.
- Coming out from backbend put hands on the floor and move your right foot back meeting the left foot. Walk your hands back to feet and up to hips. On an inhale, come up with a straight spine
Standing poses
Everything ones
Pars ardha chandrasana - Lateral half moon pose
Ardha chandrasana - Half moon pose (backward bending)
Pada hastasana - Hands to feet (head to knees)
Utkatasana - Awkward pose (3 parts)
Garudasana - Eagle Pose
Dandayamana janushirasana - Standing head to knee pose
Dandayamana dhanurasana - Standing bow pulling pose
Tuladandasana - Balancing stick pose
Separate leg series
Together in one flow both sides
Dandayamana bibhaktapada paschimotthanasana - Standing separate leg stretching pose
Trikanasana - Triangle pose
Dandayamana bibhaktapada janushirasana - Standing separate leg head to knee pose
Tree and Toe together
Tadasana - Tree pose
Padangustasana - Toe stand pose
Warm-up and Crow pose
First warm-up shoulders and core 2-3 min
5 x Lolasana lifts
10-sec Lolasana hold
Navasana and Ardha Navasana play
Kagasana (Bakasana) - Crow pose (two tries 10 breaths each)
No strength yet lift one foot at the time
Shavasana - Dead body pose
Pavanamuktasana - Gas (wind) removing pose
Cobra series
One flow one set
Bhujangasana - Cobra pose
Salabasana - Locust pose
Poorna salabasana - Full locust pose
Dhanurasana - Bow pose
Shavasana - Dead body pose
Fixed firm series
One flow one set
Supta vajrasana - Fixed firm pose
Ardha-kurmasana - Half tortoise pose
Ustrasana - Camel pose
Sasangasana - Rabbit pose
Shavasana - Dead body pose
Janushirasana - Head to knee pose
Paschimotthanasana - Stretching pose
Shavasana - Dead body pose
Bridge pose and Wheel pose
Two sets. If open go straight from Bridge into Wheel pose if not ready for Wheel two sets of Bridge
Setu bandha - Bridge pose
Chakrasana - Wheel pose
Shavasana - Corpse posture
Knees to chest and roll up turn around and sit-in Vajrasana
Headstand series
Step by step - stay where your maximum is. Start in Downward facing dog and move to the next posture if more challenge is needed, Always feel strong and comfortable in the pose before moving on to next. Anytime if needed coming into child's pose for rest. Experienced practitioners Move straight into Sirsasana and stay for 20 breaths.
Adho mukha Svanasana - Downward facing dog
Ardha pincha Mayurasana - Dolphin pose
Ardha Sirsasana - Half headstand pose
Sirsasana - Headstand pose
Balasana - Child's pose
Ardha matsyendrasana - Spine twist pose
Kapalabati - Blowing
Savasana - Dead body pose
Nicole