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Bikram Hot Yoga Sequence (26 poses) for Muscle Toning and Flexibility

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Bikram Hot Yoga Sequence (26 poses) for Muscle Toning and Flexibility: Yoga Poses, Cues, Steps, and Breath Information

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  • Mountain Pose Namaste (Pranamasana)
    A. Start with standing at the short end of the mat, with feet together, close your eyes and begin a slow breathing process connecting the breath and the sensation at the tips of the nostrils.

    B. Make sure the belly is pulled in and use the abdominal muscles and the diaphragm to inhale and exhale.

    C. Repeat this for about 10 breaths of 6 seconds with inhalation and 6 seconds exhalation.
  • Palm Tree Pose Side Bend (Parsva Bhanga)
    A. Expand the arms above your head stretching the upper torso as you inhale and when you exhale take it towards the right bending from the hips in Parsva Bhanga or Palm Tree Pose.

    B. As per Bikram Yoga this is called as the Ardha Chandrasana or Half Moon Pose.

    C. Release and repeat with the other side.

    D. Follow this with about 10 seconds on each side.

    E. A great pose to increase flexibility of the spine, tones the hipline and abdomen, helps in the proper functioning of the spleen, liver and kidney.
  • Chair Pose Flow (Utkatasana Flow)
    A. Release from Ardha Chandrasana (as per Bikram Yoga) or Parsva Bhanga Pose and come to stand straight.

    B. Inhale and slowly raising your body on your feet, exhale and go down bending the hips to go into Chair Pose or Utkatasana.

    C. Once in the pose remain there for about 10 seconds or more, release and repeat it again. Learn to balance the body on your toes taking the hips closer to the heels while still keeping the back and spine straight.

  • Eagle Pose (Garudasana)
    A. Releasing from Chair Pose going on your toes, interlock your legs at the thighs and interlock the hands at the elbows to go into Garudasana or Eagle Pose.

    B. Once in the pose remain there for more than 10 seconds, release and repeat changing the position of the interlock.

    C. While in this pose, go deeper down taking the hips lower and still keeping the back straight.

    D. This pose helps to open the various joints in the legs and also ensures fresh blood to the lower abdominal area.

    E. Remain here gazing straight in front to get better focus and thus balance.
  • Standing Hand To Big Toe Pose Forward Bend (Utthita Hasta Padangusthasana Forward Bend)
    A. From Eagle Pose, release the legs and arms and stand straight taking a few breaths.

    B. Then inhale and holding the right toe with your right hand, raise the right leg, stretching it in front of you parallel to the floor, and bring the head close to the knee while bending the torso.

    C. Remain there for about 10 seconds or more, release and relax and repeat it with the left leg taking it in front and bringing it parallel to the floor while placing the head on the knee in Utthita Hasta Padangusthasana Forward Bend.

    D. As per Bikram Yoga this pose is called Dandayamana Janushirasana or Standing Head to Knee pose.

    E. This pose works on improving the flexibility of the leg muscles strengthening the hamstrings, calves and quadriceps. It also flexes the lower back taking care to maintain the sciatic nerve.
  • Dancer Pose (Natarajasana)
    A. Release from the previous pose and come to stand in simple Tadasana taking a few breaths to relax.

    B. Inhale and bend the right leg taking the hold of the right foot from behind with your right hand. Inhale again and raise the right leg from behind taking the pose to Natarajasana or Dancer's Pose. Remain here for about 10 seconds, stretching the left arm in front of you while maintaining the balance.

    C. Try and go deeper stretching the legs upwards behind you while taking the back in a gentle backbend.

    D. Release and repeat with the left leg taking it in a Dancer Pose and remain for 10 seconds or more.

    E. As per Bikram Yoga this pose is called Dandayamana Dhanurasana or Standing Bow Pose.

    F. This pose improves the flexibility of the lower back and increases the flexibility of the legs with the various muscles. It also improves the balance of the body, but make sure not to pull hard or pull too much.
  • Warrior Pose III (Virabhadrasana III)
    A. From Dancer Pose or otherwise called as Standing Bow Pose by Bikram Yoga, stand in simple Tadasana and relax.

    B. Inhale and raise the right leg behind you bringing it parallel to the floor while taking the arms in front of you stretched and placed in Namaste at the palms.

    C. Balance the body on the left leg while gazing in front straight in Warrior Pose III or otherwise called Tuladandasana or Balancing Stick Pose as per Bikram Yoga.

    D. Remain here for about 10 seconds on each side while balancing.

    E. This pose which not only improves the balance and focus, it improves the blood circulation while also sending it at a high speed. The balancing act here requires practice though to get the maximum benefit from this pose.
  • Intense Leg Stretch Pose D (Prasarita Padottanasana D)
    A. After the practice of a few standing pose where the focus is on balance, we move on to forward and sideward bends.

    B. Inhale and bring the feet wide apart more than hip distance and stand here taking a few breaths. Inhale again and stretch the torso forward first and as you exhale go forward and bend reaching for the floor with the crown of the head.

    C. Hold the feet with your hands while in this forward bend and remain for more than 10 seconds. This pose as per Bikram Yoga is called Dandayamana Bibhaktapada Paschimottanasana or Standing Separate Leg Intense Stretching Pose.

    D. While down stretch the legs wider taking hold of the balance.

    E. This pose builds strong hamstrings, improves the abdominal muscles with the forward fold also improving digestion. The pelvic floor muscles too get flexible allowing an increased blood circulation.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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