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The Postures

The original hot yoga series

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The original hot yoga series is made up of 26 postures and 2 breathing exercises. The class is done in a heated room to allow the body to stretch safely and effectively. Each student works to their own ability. The postures improve general mobility by building strength and flexibility as well as improving balance. The goal of the postures is to improve your physical wellbeing enabling you to move freely without limitations or discomfort.
The same series of postures are done in each class allowing you to observe the changes in your body and mind.

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Standing Deep Breathing
  • Expands the lungs to their full capacity.

  • Increases lung capacity

  • Increases circulation to the whole body.

  • Counteracts emphysema, asthma, and other breathing problems.

  • Helps regulate blood pressure.

wellness hot yoga half moon pose
Half Moon/Hands to Feet Pose
this is a three part posture
  • Moves the spine in four directions.

  • Helps to alleviate lower back pain.

  • Improves posture.

  • Increases flexibility of the spine and sciatic nerves.

wellness hot yoga awkward pose
Awkward Pose
  • Increases core strength.

  • Increases mobility in the knee, toe and ankle joints.

  • Relieves arthritis and joint pain in the legs.

  • Increases hip joint flexibility.

  • Strengthens and firms upper arms.

wellness hot yoga eagle pose
Eagle Pose
  • Relieves tension in neck and shoulders.

  • Increases flexibility of the upper back

  • Improves circulation to reproductive organs

  • Improves flexibility of all 14 major joints of the body.

  • Strengthens and firms legs

  • Improves balance

wellness hot yoga standing head to knee pose
Standing Head to Knee Pose
  • Develops concentration, determination and patience.

  • Increases pancreatic functions.

  • Helps balance blood sugar levels.

  • Improves flexibility of sciatic nerve.

  • Strengthens the abdomen, thighs, legs, upper body and arms.

wellness hot yoga standing bow pulling pose
Standing Bow Pulling Pose
  • Flushes out kidneys helping to eliminate metabolic waste.

  • Increases the size and elasticity of the rib cage and lungs.

  • Helps correct high blood pressure.

  • Helps tennis elbow and frozen shoulder.

  • Improves flexibility and strength of the lower spine.

  • Improves flexibility of sciatic nerve.

  • Strengthens abdominal wall, upper thighs, upper arms, hips and buttocks.

wellness hot yoga balancing stick pose
Balancing Stick Pose
  • Strengthens and improves circulation to the heart muscle.

  • Increases lung capacity.

  • Helps tennis elbow and varicose veins.

  • Increases flexibility of the spine, hip and shoulder joints.

  • Strengthens arms, hips, buttocks and upper thighs.

wellness hot yoga seperate leg stretching pose
Standing Separate Leg Stretching Pose
  • Helps functioning of the abdominal organs.

  • Brings blood to the brain.

  • Stretches the hamstrings

  • Increases flexibility of the pelvis, ankles, hip joints and lower spine.

  • Improves muscle tone and flexibility of thighs and calves.

wellness hot yoga triangle pose
Triangle Pose
  • Improves every muscle, joint, tendon

  • Increases circulation to the internal organs

  • Revitalizes nerves, veins and tissues.

  • Improves  spinal alignment

  • Helps correct frozen shoulder and tennis elbow.

  • Increases strength and flexibility of hip joints

  • Increases flexibility muscles of the torso.

  • Strengthens the arms, upper thighs, and hips.

wellness hot yoga standing seperate leg head to knee pose
Standing Separate Leg Head to Knee Pose
  • Increases blood circulation through the body.

  • Massages internal organs.

  • Improves functioning of the endocrine system.

  • Helps with diabetes and high blood pressure.

  • Improves flexibility of the spine, shoulders, hips, sciatic nerves.

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Tree Pose
  • Improves posture and balance.

  • Strengthens abdominal muscles.

  • Improves circulatory disorders.

  • Relieves tension in neck and shoulders.

  • Increases flexibility of ankles, knees and feet.

wellness hot yoga toe stand pose
Toe Stand Pose
  • Develops mental focus and patience.

  • Helps increase range of motion in the knees, ankles and feet.

  • Strengthens stomach muscles, weak joints.

  • Improves abdominal strength.

  • Improves balance

wellness hot yoga savasana
Dead Body Pose
  • Teaches muscles to relax.

  • Returns circulation, respiration and blood pressure to normal.

  • Improves concentration and focus

  • Helps reduce nervousness, anxiety and irritability.

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Wind Removing Pose
  • Massages and increases circulation to the colon.

  • Helps relieve and prevent constipation and irritable bowel syndrome.

  • Stimulates the liver, small and large intestine, spleen.

  • Improves flexibility of the hip joints and relieves lower back pain.

  • Strengthens the abdomen, thigh and hip muscles.

wellness hot yoga sit-up
Sit-up (not a posture but a transition out of savasana)
  • Strengthens the abdominal muscles.

  • Increases flexibility of the spine, hamstrings, and sciatic nerves.

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Cobra Pose
  • Relieves lower back pain.

  • Increases strength and flexibility in the lumbar spine

  • Improves functioning of the large and small intestines, liver, kidney, spleen.

  • Helps to realign the spine slipped disc, sciatica

  • Helps relieve menstrual problems.

  • Improves flexibility of hip and shoulder joints.

Wellness hot yoga locust pose
Locust Pose
  • Relieves upper back and neck pain.

  • Increases spinal strength and flexibility.

  • Improves flexibility of shoulder and elbow joints.

  • Increases circulation to the chest.

  • Improves flexibility of the elbow, relieves pain of tennis elbow

  • Strengthens the wrist joint, relieves and prevents carpal tunnel syndrome

wellness hot yoga locust
Full Locust Pose
  • Increases strength in the middle spine.

  • Helps relieve scoliosis, kyphosis, spondylosis and slipped discs.

  • Opens up the rib cage and increases elasticity.

  • Strengthens the arms and shoulders.

wellness hot yoga bow pose
Bow Pose
  • Strengthens the entire spine, resulting in relief from back aches.

  • Stretches abdominal muscles.

  • Improves the flexibility of the scapula, deltoid and trapezius muscles

  • Increases oxygen intake by opening the rib cage.

wellness hot yoga fixed firm pose
Fixed Firm Pose
  • Helps to cure sciatica, gout and rheumatism in the legs.

  • Helps to prevent hernia.

  • Strengthens and improves flexibility of lower spine, knees, and ankles.

  • Firms thighs, calf muscles and strengthens the abdomen.

wellness hot yoga half tortoise pose
Half Tortoise Pose
  • Provides maximum relaxation.

  • Stretches lower part of the lungs

  • Increases blood circulation to the brain.

  • Massages heart, lungs and coronary arteries.

  • Increases flexibility of the hip and shoulder joints.

wellness hot yoga camel pose
Camel Pose
  • Stretches abdominal organs.

  • Stretches the throat, thyroid gland and parathyroid.

  • Stimulates the nervous system.

  • Opens rib cage to allow for maximum expansion of the lungs.

  • Improves flexibility of neck and spine.

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Rabbit Pose
  • Maintains mobility and elasticity of spine.

  • Nurtures the nervous system, helps with depression.

  • Improves digestion.

  • Strengthens abdomen and back muscles.

wellness hot yoga students in head to knee pose
Head to Knee with Stretching Pose
  • Helps balance blood sugar levels.

  • Improves kidney function.

  • Improves digestion.

  • Improves the flexibility of sciatic nerves, ankles and hip joints.

  • Strengthens abdomen and arms.

wellness hot yoga students in spine twist pose
Spine Twisting Pose
  • Increases circulation and nutrition to spinal nerves, veins and tissues.

  • Improves spinal elasticity and flexibility.

  • Improves digestion.

wellness hot yoga students in firm pose
Blowing in Firm
  • Increases circulation.

  • Removes metabolic waste.

  • Strengthens all abdominal organs.

wellness hot yoga students in savasana
Final Savasana
  • Increases ability to relax

  • Builds focus

  • Allows body to integrate the benefits of the practice