Hot Yoga Wellington: Bikram Yoga Sequence

Founded by Bikram Choudhury in the 70s, hot yoga or Bikram yoga is one of the most intense yoga styles. It consists of 26 asanas and 2 breathing exercises (pranayama), which are continuously practised during a 90-minute session in 35-40 °C. These hot conditions mimic the Indian climate, and help people get deeper into the poses. Postures mixed with pranayama techniques help to strengthen and stretch the whole body.

Hot yoga sessions consist of the asanas practised in following order:

1. Mountain Pose (Tadasana) mixed with pranayama exercise.

2. Half Moon Pose (Ardha Chandrasana), called Standing Side Stretch pose in Bikram yoga, with Hands-to-Feet Pose (Pada Hastasana).

3. Awkward or Chair Pose (Utkatasana)

4. Eagle Pose (Garudasana)

5. Standing Head-to-Knee Pose (Dandayamana Janusirsana)

6. Dancer’s Pose (Dandayamana-Dhanurasana)

7. Warrior III pose is is called Tuladandasana or Balancing Stick Pose in hot yoga

8. Wide-Legged Standing Forward Fold pose (Dandayamana-Bibhaktapada-Paschimotthanasana)

9. Extended Side Angle (Trikonasana, Triangle Pose, also known as Extended Side Angle)

10. Intense Side Stretch pose

11. Tree Pose is known as Tadasana in hot yoga, instead of Vrksasana asana.

12. Toe Stand (Padangustasana)

13. Corpse Pose (Savasana)

14. Knees-to-Chest (Pavanamuktasana)

15. Head-to-Knee Pose is known as Pada-Hasthasana in hot yoga.

16. Cobra Pose (Bhujangasana)

17. Locust Pose (Salabhasana)

18. Full Locust Pose (Poorna Salabhasana)

19. Bow Pose (Dhanurasana)

20. Hero’s Pose (Supta-Vajrasana)

21. Child’s Pose (Half Tortoise in hot yoga)

22. Camel Pose (Ustrasana)

23. Rabbit Pose (Sasangasana)

24. Seated Head-to-Knee

25. Half Lord of the Fishes (Ardha Matsyendrasana)

26. Kneeling and Pranayama

The hot yoga sequence finishes with breathing exercise called Blowing in Firm or Breath of Fire (Kapalbhati-in-Vajrasana).

Every posture is done twice or three times in order to get really deep into the posture, except the final spine twist.

If you are ready to try Bikram or hot yoga, you can try it at Hot yoga Wellington.

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