Yoga Sequences

HOT 60 - A 60 minute Hot Yoga Sequence

Posted on 2019-07-16


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)

  1. 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. 
  2. Right hip forward, Right leg strong and heel over toes.
  3. Stay for a few breaths and slowly open up
  4. Turn around on the mat and do the same thing on the other side.
  5. Bend the right knee and place it 20 cm behind your left heel on your mat. 
  6. Tuck your chin into the chest and curl down and put your forehead to the knee for compression.
  7. Hands in Namaskar, fingertips between the big toe and second toe. Stay for a few breaths breathing normally.
  8. 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.
  9. Turn around and do the same thing on the other side. 
  10. 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





Previous Pranayama for Root Chakra

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