Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Bikram Hot Yoga: Hot Yoga Sequence for Muscle Flexibility
Hot Yoga was founded by Bikram Choudhury. This kind of yoga is practiced in a humid environment, where the temperature is anywhere between 95-105 degrees Fahrenheit. This is a standard 26 yoga pose yoga sequence, starting with a few rounds of pranayama and ending with Kapalabhati Pranayam (Skull Shining Breathing Technique).
There are several benefits of Hot Yoga; the heat that is generated in the room warms the entire body's muscles to prepare them to slowly go deeper into the practice. With repeated practice, the body's deeper muscles get toned, making them far more flexible and strong. It is believed that this kind of practice in a heated room is beneficial also because it helps to increase the circulatory system and improve the heart rate. Each pose can be held for a minimum of 10 seconds to start with and then go longer as endurance increases.
However, like every other sequence, the Hot Yoga Sequence too requires certain precautions. This kind of yoga practice should always be done with the help of an expert in the same field. Sice the idea of this practice is to burn fat quickly with sweat in a heated room, it could bring in harm to the body if one does not understand how the body works and reacts to this kind of yoga. Pregnant women, high blood pressure patients, people with heart conditions, senior citizens etc., should avoid hot yoga.
Other things to keep in mind are remembering to take enough fluids after the practice of the sequence, since too much sweating could lead to dehydration and ensuring the practice is followed by a good bath to avoid any kind of infections, as the practice is usually done in closed rooms.
Bikram Hot Yoga: Hot Yoga Sequence for Muscle Flexibility: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.
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.
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.
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.