Pure Hot Yoga Postures

Please see below a list of yoga postures that we use at Pure Hot Yoga (click each to expand for step-by-step instructions).

We recommend all yoga poses should be carried out under the supervision of a Pure Hot Yoga Instructor only.

 

Pure Hot Yoga Pose Benefits:

Can help relive back pain, gentle stretch for the thighs, ankles and hips.

Pure Hot Yoga Step by Step:

1) From “Downward dog” drop the knees to the floor.
2) Spread the knees as wide as the mat, keeping the big toes touching.
3) Bring the belly to rest between the thighs and the forehead to the floor.
4) Two possible arm variations: Stretch the arms in front of you with the palms toward the floor. Bring the arms back alongside the thighs with the palms facing upwards.

Pure Hot Yoga Beginners:

Come back to rest in Child’s Pose at any time if you get tired or out of breath. Rejoin the class when you are ready.

Pure Hot Yoga Pose Benefits:

Opens the groin and hips.

Pure Hot Yoga Step by Step:

1) From Staff Pose bend your knees and bring the soles of your feet together, let the knees fall out to either side.
2) Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.
3) Press the outer edges of the feet together.

Pure Hot Yoga Advanced:

Keeping the spine long, come into a forward bend.

Pure Hot Yoga Pose Benefits:

Can help relieve back pain and Increases the flexibility of the spine.

Pure Hot Yoga Step by Step:

1) From Knees, Chest & Chin position, release the tops of the feet to the floor and press them down.
2) Slide your chest forward and up keeping your hands where they were.
3) Roll your shoulders back and lift the chest higher, keeping the low ribs on the floor.
4) Keep your neck in neutral, don’t crank it back.

Pure Hot Yoga Beginners:

Engaging the legs and press them down, this will help you bring your chest higher.

Pure Hot Yoga Advanced:

Chest high, bring the palms off of the floor. Or keep the palms on the floor and start to straighten the arms for a more intense backbend.

Pure Hot Yoga Pose Benefits:

Intense hamstring stretch and shoulder opener.

Pure Hot Yoga Step by Step:

1) Come to sit in a comfortable, cross-legged position.
2) Bend the right knee, hugging it in to your chest.
3) You may leave the left leg bent or stretch it out on the floor.
4) Lift the right leg with your left hand as you thread the right hand underneath the right knee bringing the right fingertips to the floor.
5) Lift the right knee as high up on to the right shoulder as possible. The higher you can go, the easier it will be.
6) Bring the left hand to the outside edge of the right foot.
7) Begin to straighten the right leg as you simultaneously bring the left arm back behind your head.
8) Gaze towards your left arm.
9) Repeat on the other side.

Pure Hot Yoga Pose Benefits:

Allows the body time to process the effects of the prior pose during and at the end of a class.
Even though Savasana is a resting pose, it’s not the same a sleeping! You should stay present and aware.

Pure Hot Yoga Step by Step:

1) Come to lie down on the back.
2) Let the feet fall out to either side.
3) Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards.
4) Relax the whole body, including the face. Let the body feel heavy.
5) Let the breath occur naturally.
6) To come out, first begin to the deepen the breath. Then move the fingers and toes, awakening the body.
7) Bring the knees into the chest and roll over to one side, keep the eyes closed.
8) Slowly bring yourself back up into a sitting position.

Pure Hot Yoga Pose Benefits:

Stretches the shoulders, hips, chest and ankles.

Pure Hot Yoga Step by Step:

1) From Knee to Ankle, slide the knees to center, stacking the right knee directly over the left. It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.
2) Bring the left arm up towards the ceiling,
3) Bend the left elbow, bringing the left hand down the center of the back.
4) Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.
5) Hold hands behind the back.
6) Draw both elbows toward the center.

Pure Hot Yoga Beginners:

Hold a strap between the hands if they do not meet behind the back.

Pure Hot Yoga Advanced:

Keeping the spine long, come into a forward bend

Pure Hot Yoga Pose Benefits:

Stretches quadriceps and the hip flexors

Pure Hot Yoga Step by Step:

1) From a low lunge, drop your back knee (the left knee, in this case) to the mat. If your knee is sensitive, you can place a blanket under your knee or double up your yoga mat for more cushioning.
2) Bring your hands onto your right knee and your right knee directly over your right ankle.
3) Inhale and raise your arms above your head, keeping the arms in line with your ears.
4) Exhale and deepen forward into the lunge, bending the right knee more if possible. In most yoga poses with a bent front knee, you should be careful not to bring your knee in front of your ankle since that is a vulnerable position for the knee. Anjaneyasana is an exception because the body’s weight is being supported by having the back knee on the floor.
5) You may take the spine into a back bend if that feels comfortable.
6) Inhale to bring the front knee back over the ankle.
7) Repeat on the left side.

Pure Hot Yoga Beginners:

Deepen the front knee slowly, being mindful of any pain in the knee. Back off if you feel pain. Keep the back foot straight.

Pure Hot Yoga Pose Benefits:

Strengthens the wrist, forearms and abdomen; improves balance

Pure Hot Yoga Step by Step:

1) Bending the knees slightly, bring your palms flat on the floor about shoulder distance apart.
2) Place the knees on the back of the upper arms.
3) Start to come forward, lifting the head as you go.
4) Take feet off the floor, one at a time, so you come to balance with both feet up.

Pure Hot Yoga Beginners:

Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop. This will cause you to tip forward and lose balance. Everyone falls when learning this pose.

Pure Hot Yoga Advanced:

Once you come up into the pose, do not let your elbows splay out to the side. Work on straightening your arms. Tuck the heels in close to your butt.

Pure Hot Yoga Pose Benefits:

A version of downward dog which is especially useful to those with wrist pain.

Pure Hot Yoga Step by Step:

1) Begin on all fours with your knees beneath your hips and wrists beneath your shoulders.
2) Bring your elbows to the floor, keeping them lined up with your shoulders and the forearms parallel on the floor.
3) Straighten your legs as if coming into downward dog.

Pure Hot Yoga Advanced:

From dolphin, straighten both arms simultaneously to come in to full downward facing dog. Then bend the arms and bring both forearms simultaneously back to the mat.

Pure Hot Yoga Pose Benefits:

increases body awareness, improves hip flexibility and Strengthens the arms.

Pure Hot Yoga Step by Step:

1) Begin in downward dog.
2) On an inhale, raise your right leg off the ground behind you.
3) Keep your hips level with one another as you lift the right leg. The hips should stay squared with the floor.
4) Keep the left heel releasing toward the floor.
5) Try to keep an equal amount of weight in both your arms.
6) Extend through the raised right heel and the crown of your head.
7) After holding the pose with the hips squared for several breaths, you can open the right hip, stacking it over the left hip. This will allow the right leg to come higher and give you a nice hip stretch.
8) Although you are opening the hips, try to keep the torso from twisting to the left.
9) In the open hips position, you can bend the right knee and let the right heel come toward your left buttock.
10) After several breaths, straighten the right leg and square your hips toward the floor.
11) Drop the right foot back to the floor and repeat the sequence on the left side.

Pure Hot Yoga Beginners:

Don’t worry about how high your right legs comes. It is more important to keep the hips squared at first. Make sure you do not spike the left heel when you raise the right leg. Keep the heel reaching toward the floor.

Pure Hot Yoga Advanced:

Flip the dog.

Pure Hot Yoga Pose Benefits:

Can help ease back pain. Stretches and strengthens the whole body.

Pure Hot Yoga Step by Step:

1) Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
2) Curl the toes under and push back raising the hips and straightening the legs.
3) Spread the fingers and ground down from the forearms into the fingertips.
4) Outwardly rotate the upper arms broadening the collarbones.
5) Let the head hang, move the shoulder blades away from the ears towards the hips.
6) Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.
7) Rotate the thighs inward, keep the tail high and sink your heels towards the floor.

Pure Hot Yoga Beginners:

Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs. Then sink your heels, straightening the legs keeping the hips high. Also try bending the arms slightly out to the side, drawing the chest towards the thighs.

Pure Hot Yoga Pose Benefits:

Builds core and arm strength

Pure Hot Yoga Step by Step:

1) Begin standing in mountain pose.
2) Shift your weight into your right leg and bring the left ankle to cross your right thigh just above the knee. Your shin will be parallel to the floor. This is same position from which you enter flying crow.
3) Come into a forward bend, bringing the palms of the hands to the floor.
4) Bend the right leg (the standing leg) and twist your torso to the right, walking your hands over until your palms come in front of the right foot. This is a similar arm position to side crow.
5) Bend your elbows down to chaturanga postion and bring the sole of your left foot onto the shelf created by your left upper arm. Try to get the foot as high up your arm as possible.
6) Bring the right thigh to rest on the left upper arm as well.
7) Tip forward, bringing your weight into your arms as the right leg straightens out to the side and right foot leaves the floor.
8) To come out, bend the right knee and bring the right foot back to the floor.
9) Try the other side.

Pure Hot Yoga Beginners:

There’s not really a beginner’s version, but side crow is a good preparatory pose.

Pure Hot Yoga Pose Benefits:

Strengthens legs, improves balance, stretches the shoulders

Pure Hot Yoga Step by Step:

1) From Utkatasana shift your weight onto the left leg.
2) Bend the right leg, lifting the foot from the floor and cross your right thigh over your left.
3) Hook the right foot around the left calf.
4) Bring the arms out in front.
5) Cross the left arm over the right and bring the palms to touch.
6) Lift the elbows while keeping the shoulders sliding down the back.
7) Hold 5-10 breaths.
8) Repeat on the other side.

Pure Hot Yoga Pose Benefits:

Opens the shoulders & Aligns the spine.

Pure Hot Yoga Step by Step:

1) From Plow pose, bend your knees and bring them to the floor on either side of your head.
2) Rest the tops of your feet on the floor.
3) Allow the knees to apply light pressure to the ears, momentarily cutting off aural distractions.
4) Take at least five breaths before releasing your arms and slowly rolling out of the pose vertebra by vertebra.

Pure Hot Yoga Beginners:

Don’t worry if your knees don’t come all the way to the floor. It’s fine to keep the knees up until they come to the floor naturally.

Pure Hot Yoga Step by Step:

1) Arrange padding under your sit bones so that your hips come above your knees.
2) Come to sit in a comfortable, cross-legged position.
3) Bring one heel in towards your groin. The other foot may rest on the floor in front of you or you may bring it into your lap.
4) Root your seat down as your spine grows long. Stack the shoulders over the hips and slide the shoulder blades down your back. The crown of your head rises towards the ceiling.

Pure Hot Yoga Pose Benefits:

Strengthens the arms and abdominal muscles. Improves core strength and balance.

Pure Hot Yoga Step by Step:

1) Begin in a comfortable, cross-legged position.
2) Bend the right knee and bring the sole of the right foot to the floor close to the right buttock.
3) Thread your right arm under your right knee. Lift the sole of the right foot off the floor, bringing your shin roughly parallel to the floor.
4) Try to get your right knee as high as possible on the right arm, maybe even bringing the knee over the right shoulder.
5) Plant both palms on the floor and straighten the left leg.
6) Press into your palms to lift your body from the floor. This is elephant’s trunk pose.
7) Once you have the left leg lifted, bend that leg and hook your left ankle around your right ankle.
8) Bring your torso forward towards parallel to the floor as you shift both legs over to the right side.
9) Straighten both legs.
10) Lower down and repeat on the other side.

Pure Hot Yoga Beginners:

Work up to step 6. You must be able to lift your whole body up before continuing.

Pure Hot Yoga Pose Benefits:

Strengthens the arms and abdominal muscles. Stretches the hips and groins.

Pure Hot Yoga Step by Step:

1) Begin sitting in a comfortable, cross-legged position, such as sukhasana, with the spine long and the shoulders stacked over the hips. Take several breaths here.
2) Lift your right shin off the floor with your hands. Cradle the lower leg in your arms, keeping the shin roughly parallel with the floor. You can place your right knee in the crook of your right elbow and your right foot in the crook of your left elbow, if possible. As an alternative, hold the right knee with your right hand and the left knee with your left hand or slide both arms under your calf and support the lower leg that way. Which ever configuration you choose, flex the right foot and try to keep sitting up straight and tall. Avoid rounding the spine forward or leaning too far backwards.
3) Rock the cradled right leg gently back and forth in the hip socket to loosen up your hip.
4) After spending a few breaths moving your leg, come back to center. Release the right arm from the right knee.
5) Thread the right arm under the right knee, placing the right hand on the ground just outside the right buttock. Keep the right arm bent at the elbow and the back of your right knee resting on your upper arm.
6) You can use your left hand on the right foot to work the right calf as close as possible to the right shoulder. The back of your right thigh will be on the back of your right upper arm. The higher up you can get the calf on your arm, the smoother the rest of the pose will be.
7) Straighten and extend the left leg on the floor in front of you, as in a half staff pose.
8) Release the left arm and place your left hand on the floor outside the left thigh. Your two hands should be parallel.
9) Inhale deeply and engage your core and extended left leg. On an exhalation, press into both palms and lift your butt and left leg off the floor. The palms of your hands are the only remaining points of contact with the ground.
10) Stay up for several breaths. Keeping the muscles of the left leg hugging to the bone and the left foot flexed will make it easier to keep that leg lifted off the floor.
11) Release to the ground on an exhalation.
12) Return to easy pose and take at least five breaths before trying the other side. Since the pose is dependent on your hip and groin flexibility in getting your leg high up on your arm, you will probably find that one side is easier than the other. Try to notice this difference but not make judgments based on it.

Pure Hot Yoga Pose Benefits:

Strengthens and stretches the legs, groins, hamstrings. Opens the chest and shoulders.

Pure Hot Yoga Step by Step:

1) From downward dog, bring your right foot to the front of your mat, placing it on the inside side of your right hand.
2) Drop your left heel down to the floor. Angle your heel toward the center of your mat. Your foot should be at about a 45 degree angle.
3) Bend your right knee so that your calf and thigh form a right angle with your thigh parallel to the floor.
4) Bring your right hand inside or outside the right foot, depending on which is more comfortable, and your left arm up toward the ceiling. Open your chest and make sure your left shoulder is aligned over your right shoulder.
5) Bring your gaze up towards your right hand.

Pure Hot Yoga Beginners:

If your right hand does not comfortably reach the floor, take a block under the hand. You can also try placing your right forearm on your right thigh instead of bringing your right hand all the way to the floor. Choose whichever variation allows you to comfortably open your chest.

Pure Hot Yoga Pose Benefits:

Stretches the hips.

Pure Hot Yoga Step by Step:

1) Lie on your back with your knees bent and the soles of your feet on the floor.
2) Hug your left knee into your chest.
3) Cross the left ankle over your body and rest it on the right thigh.
4) Let the left knee relax away from your torso.
5) Bring both your hands to your right shin, lifting your right foot off the floor and threading your left hand through your legs to do so.
6) Using your hands, draw your right thigh toward your chest. This will cause your left hip to open.
7) Keep both feet flexed.
8) Continue to relax the left knee to open the hips.
9) Repeat on the other side.

Pure Hot Yoga Beginners:

if you have very tight hips, stop after step 4, keeping the right foot on the floor.

Pure Hot Yoga Advanced:

To deepen the stretch, draw the right knee closer to your chest.

Pure Hot Yoga Pose Benefits:

Strengthens the wrists, forearms and abdomen; stretches the hamstrings

Pure Hot Yoga Step by Step:

1) Come in to a wide squat.
2) Bring your palms flat on the floor just under your feet.
3) Bend the elbows back as you would in Chaturanga Dandasana.
4) Begin to shift your weight back to rest on your upper arms and bring the feet up off the floor.
5) Straighten the legs.
6) Begin to straighten the arms.

Pure Hot Yoga Beginners:

Like most arm balances, this is easier than it looks. For one thing, if you fall, you’ll land on your butt instead of your head — as in some other poses! If you can lift the feet off of the floor but cannot straighten the legs, try crossing the feet at the ankles in front of you.

Pure Hot Yoga Advanced:

Work on straightening your arms and legs.

Pure Hot Yoga Pose Benefits:

Opens the chest and throat, counter pose to shoulderstand

Pure Hot Yoga Step by Step:

1) Come to lie on your back.
2) Come up onto your elbows.
3) Slide your body towards the back of the mat while keeping your forearms in place and puffing up your chest.
4) Drop the crown of your head back to the floor, opening your throat.
5) To come out, press strongly into your forearms and raise your head off the floor.
6) Release your upper body to the floor.

Pure Hot Yoga Beginners:

Place a blanket or block under your head if the crown does not comfortably come to the floor.
Pure Hot Yoga Advanced:
Bring your arms up towards the ceiling with the palms touching. Lift your legs. Click the photo to see this variation.

Pure Hot Yoga Pose Benefits:

Increases arm strength, core strength, and balance. Opens the hips.

Pure Hot Yoga Step by Step:

1) Begin in Tree Pose, standing on the left leg.
2) Remove the right foot from the inner left thigh, and place the right ankle just above the left knee instead.
3) Come into a forward bend, bringing the palms of the hands to the floor.
4) Bend the left leg (the standing leg).
5) Hook the toes of the right foot around your upper left arm. Keep the right foot strongly flexed and the toes tightly hugging the arm.
6) Bend the elbows, coming into Chaturanga arms.
7) Bring the weight of the body forward as you lift the left foot off the floor keeping the knee bent at first.
8) Bring even more weight forward as you straighten the left leg behind you.
9) Flex the left foot strongly as you continue to hug the right foot to your upper arm.
10) Repeat on the other side.

Pure Hot Yoga Beginners:

This is an advanced pose. Beginners should stop at any point if the pose becomes too difficult.

Pure Hot Yoga Advanced:

People often get stuck on step 7. In order to straighten the right leg behind you, it is crucial to keep the head lifted and the weight of the body moving forward.

Pure Hot Yoga Pose Benefits:

Strengthens the arms, shoulders, abdominals, and back; improves balance

Pure Hot Yoga Step by Step:

1) Come to the wall.
2) Bring the forearms and palms flat against the floor.
3) Bend the elbows, bringing the upper arms perpendicular to the forearms.
4) Come up into Downward Dog with the legs.
5) Walk the feet in toward the hands as much as possible.
6) Bend one knee and begin to kick up with the opposite leg.
7) Note that the head stays up off the floor. The gaze should be down at the floor.
8) If you are able to get both legs up and invert fully, begin to work on taking the feet off the wall and balancing independently.
9) Come down and rest in Child’s Pose

Pure Hot Yoga Pose Benefits:

Strengthens the arms, wrists and abdomen. Good preparation for more challenging arm balances.
Chaturanga is like a push-up, and as such is a great arm strengthener. It is part of the Sun Salutation vinyasa sequence of poses.

Pure Hot Yoga Step by Step:

1) From Plank position, come a little bit forward on your toes.
2) Bend the arms straight back, keeping the upper arms hugging into your sides as you lower down toward the floor.
3) Stop when your forearms and upper arms are at a right angle.
4) Keep the whole body very straight.
5) Roll over the toes coming into Up Dog

Pure Hot Yoga Beginners:

Drop your knees to the floor until you build enough strength to support the body with the arms. Practice Knees, Chest & Chin if Chaturanga is not possible.

Pure Hot Yoga Advanced:

Hold the pose before coming forward into Up Dog. If you have tried practicing Plank with one leg at a time lifted, try moving into Chaturanga while keeping your leg lifted.

Pure Hot Yoga Pose Benefits:

Opens the hips and groin

Pure Hot Yoga Step by Step:

1) Come to stand with the feet about mat’s width apart.
2) Bend the knees, coming into a squat.
3) Keep the feet as close to parallel as possible.
4) Take the upper arms inside your knees and bend the elbows. Bring the palms together into prayer position.
5) Try to bring the hands to your heart center with the forearms parallel to the floor to open the knees slightly.
6) Keep the spine straight and shoulders relaxed.
7) Stay here for five breaths, then straighten the legs to come out.

Pure Hot Yoga Beginners:

Bring a folded blanket under your heels for support if your heels come up when you squat. This is better than trying to balance on the balls of your feet.

Pure Hot Yoga Advanced:

If your feet are parallel, work on bringing them closer together.

Pure Hot Yoga Pose Benefits:

Stretches the intercostal muscles between the ribs.

Pure Hot Yoga Step by Step:

1) Come into an upright kneeling position with the hips over the knees. Place a blanket under your knees if they are sensitive.
2) Extend your right leg out to the side, keeping the knee and ankle in line with your right hip.
3) Turn your right toes forward so that the right foot is parallel with your left leg.
4) Inhale and reach the left arm next to the left ear.
5) Exhale and stretch the left arm and side body to the right. Let your right arm come down and rest on your right leg.
6) Bring your gaze up under your extended left arm.
7) Stay for several breaths, extending your spine on your inhales and deepening the side stretch on your exhales.
8) Bring your torso upright and return your right knee next to the left one. Repeat the stretch on your other side.

Pure Hot Yoga Advanced:

Instead of bringing the right foot parallel, keep the foot in line with the right leg, bringing the ball of your foot to the floor if possible.

Pure Hot Yoga Pose Benefits:

Opens the groin

Pure Hot Yoga Step by Step:

1) From Cobbler’s Pose lean backward, bringing your elbows to the floor.
2) Lower the back all the way to the floor.
3) Stay here several minutes. To come out, roll over to your side and sit up, using your hands to support you.

Pure Hot Yoga Beginners:

If you are not comfortable reclining on the floor, you may use a bolster or several folded blankets to support the spine. You may also want to place a block under each knee for support.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings, encourages good spinal alignment.

Pure Hot Yoga Step by Step:

1) From uttanasana, come up onto your finger tips, raise your head, draw your shoulders back, and bring your spine flat.
2) Avoid locking the knees. Microbend them instead.
3) If you are mid-sun salutation, the next step is to step back to a lunge or flatten the palms to the floor and jump back to chaturanga dandasana.

Pure Hot Yoga Beginners:

Because getting the spine flat is the most important aspect of this pose, you may need to bring your hands to your shins or thighs instead of the floor to remove the curve from your back. It’s best to avoid placing the hands directly on the knees as this may compromise the joint. You may also use blocks on the floor under your hands if you prefer.

Pure Hot Yoga Advanced:

Flat back puts you in a nice position to move into chaturanga. Work on maintaining the integrity of your spine as you jump back.

Pure Hot Yoga Pose Benefits:

Opens the shoulders, neck and hips while stretching the spine. Cleanses the internal organs

Pure Hot Yoga Step by Step:

1) From Staff Pose – Dandasana, bend your left knee and bring the sole of your left foot to the floor on the outside of the right thigh.
2) Bend the right knee, and tuck the right foot in near the left buttock.
3) Inhale and bring the right arm up near your right ear.
4) Exhale and twist the to the left, bringing the right elbow to the outside the of left knee and the left palm to the floor, just behind your sit bones.
5) Look out over the left shoulder, but don’t overturn the neck — the twist originates in the belly, not the neck.
6) On each inhale, draw the spine long, and on each exhale, twist a little deeper.
7) Be sure to keep the sole of your left foot flat on the floor.
8) When you release the pose, take a slight counter twist to the opposite direction.
9) Release the legs and switch their position as you prepare to twist to the other side.

Pure Hot Yoga Beginners:

You may want to sit on some padding if you are uncomfortable. If you cannot bend it into the ideal position, you may also keep the right leg extended.

Pure Hot Yoga Advanced:

Come into a bind with the arms. Thread the right arm back underneath the left knee. Reach the left arm behind your back, and clasp the left wrist with your right hand.

Pure Hot Yoga Pose Benefits:

Hip opener.

Pure Hot Yoga Step by Step:

1) From Staff Pose – Dandasana, bend the right knee and bring the right ankle to the left hip crease with the sole of the right foot facing upwards.
2) Settle the foot into the hip crease.
3) Bend the left knee and cross the left ankle under the right hip knee in a comfortable, cross-legged position.
4) Repeat, with the left foot on the bottom and the right foot on top. One side will probably feel easier, but try to do both sides whenever you sit in the pose for some time.

Pure Hot Yoga Advanced:

When the hips begin to open, attempt full lotus.

Pure Hot Yoga Pose Benefits:

Strengthen the ankles and thighs, stretches the hamstrings, improves balance and core strength.

Pure Hot Yoga Step by Step:

1) From Trikonasana, soften the right knee and bring the left hand to your hip.
2) Bring the right hand to the floor about a foot in front of the right foot with the fingertips on the floor.
3) Begin to straighten the right leg while simultaneously raising the left leg.
4) Open the hips, stacking the left hip on top of the right hip.
5) Bring the left leg straight and parallel to the floor, flexing the left foot with the toes facing forward.
6) When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms.
7) Finally, bring the gaze up toward the left fingertips
8) Repeat on the left side

Pure Hot Yoga Beginners:

Take a block underneath the right hand. Do the pose near a wall and bring the left foot to the wall when you raise the left leg.

Pure Hot Yoga Advanced:

Bring the right hand a few inches off of the floor or onto your right ankle. Reach back and clasp the left ankle for sugarcane pose.

Pure Hot Yoga Pose Benefits:

Improves balance and core strength.

Pure Hot Yoga Step by Step:

1) Come on to all fours with the wrists underneath the shoulders and the knees underneath the hips.
2) Extend the right leg to the back of your mat and flex the foot.
3) Lift the right leg up to hip-level, keeping the hips squared towards the floor and the foot flexed.
4) Lift the left arm up to shoulder level.
5) Balance on the left knee and right hand, keeping the spine neutral and the neck long.
6) Stay 5-10 breaths before lowering the lifted hand and knee and doing the other side.

Pure Hot Yoga Beginners:

Take care not to let the spine collapse while you are balancing.

Pure Hot Yoga Advanced:

Bend the knee of the lifted leg. Reach around with the lifted arm and hold on to the inside of the lifted foot.
Do some crunches in which you bring your raised knee and elbow to meet under your belly, then re-extend them. Repeat five times on each side, moving with the breath.

Pure Hot Yoga Pose Benefits:

Strengthens the arms and core, improves balance.

Pure Hot Yoga Step by Step:

1) Come into downward facing dog, with the hands about a foot away from the wall.
2) Walk the feet in closer to the hands, bringing the shoulders closer to the wall.
3) Bend one knee and kick up with the other leg, bringing the heels to the wall over your head.
4) Practice taking the heels off the wall and balancing.
5) Bring one leg down at a time and rest before trying to kick up with the opposite leg so you stay balanced.

Pure Hot Yoga Beginners:

This is an advanced pose. Beginners can work on kicking up but should exercise caution and patience.

Pure Hot Yoga Advanced:

Work on taking the pose away from the wall. Also try bringing the legs up and down simultaneously with control.

Pure Hot Yoga Pose Benefits:

Releases the low back, stretches the hamstrings

Pure Hot Yoga Step by Step:

1) Come to lie on the back.
2) Bend the knees into the chest.
3) Open the knees, bringing them towards the armpits.
4) Stack each ankle directly over the knee, so that the shins are perpendicular to the floor.
5) Flex the feet.
6) Hold the outer edges of the feet at you draw the knees towards the floor.

This pose is appropriate for both beginners and advanced students.

 

Pure Hot Yoga Pose Benefits:

Calms the mind. Strengthens the arms, legs and spine. Improves balance.

Pure Hot Yoga Step by Step:

1) Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
2) Bring your elbows to the floor forearm’s distance apart.
3) Interlace your fingers, tucking the outermost pinky underneath.
4) Place the crown of your head on the floor cupped by your interlaced fingers.
5) Bring the hips up as if coming into downward facing dog.
6) Walk the feet in towards your head until your hips are over your shoulders.
7) Kick up one leg and then the other.
8) Press down strongly into your forearms to keep all your weight from coming into your neck and head.
9) Reach up through the balls of your feet and rotate the thigh bones inward slightly. Hold for at least 10 breaths.

Pure Hot Yoga Advanced:

Try the following variations: Bring both legs up at the same time keeping them straight. Lower down the same way, holding the pose with the legs at 90 degrees. Bring the legs into a lotus position. Release your interlaced fingers and bring the forearms flat on the floor. Lift your head off the floor coming into forearm stand.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings, hips, and groins

Pure Hot Yoga Step by Step:

1) From Staff pose – Dandasana, bend your knee and bring the sole of the left foot to your inner-right thigh.
2) Square your torso over the extended right leg, and begin to forward bend over that leg.
3) Keep the right foot flexed while pressing the back of the right thigh down toward the floor.
4) In order to not collapse your back, keep the heart center lifted as long as possible as you come forward. When you reach your limit, bring the heart and head down toward the extended leg.
5) On each inhale, extend the spine long, and on each exhale, deepen the forward bend.
6) You may hold on to the extended leg or place the hands on the floor wherever they reach.
7) Repeat the pose on the other side.

Pure Hot Yoga Beginners:

You may sit up on a blanket if the hips are tight.
If you like, place a strap around the extended foot. Hold an end of the strap in each hand as you forward bend.

Pure Hot Yoga Advanced:

Clasp your hands under the sole of the extended foot.
Try the pose with the bent leg in a Half- lotus position.

Pure Hot Yoga Pose Benefits:

Stretches thighs and ankles, improves posture
Note: Be very careful of the knees in this pose. Sit up on a block if you have any knee discomfort.

Pure Hot Yoga Step by Step:

1) Start in a kneeling position.
2) Keep the knees together as you separate the feet, bringing your butt down to the floor between your feet.
3) Make sure that you are not sitting on the feet, but between them.
4) Make sure the feet stay straight, turning neither inward nor outward.

Pure Hot Yoga Beginners:

Take padding under the sit bones, if necessary. Use a yoga block or a blanket, depending on how high you need to be. If you have problems with knee pain, try thunderbolt pose – vajrasana instead.

Pure Hot Yoga Advanced:

If you feel very comfortable seated, move on to reclined hero pose – supta virasana.

Pure Hot Yoga Pose Benefits:

Stretches the hamstring and calf muscles.

Pure Hot Yoga Step by Step:

1) Begin in staff pose – dandasana.
2) Bring the left leg into hero pose – virasana, taking care to keep the left foot pointing straight back and the knee hugging the midline.
3) Bend the right knee and bring the right foot to the floor close to your right sit bone.
4) Lift the right foot and hold onto it with both hands.
5) Lean the torso back slightly and anchor the shoulder blades onto your back and the arms into the shoulder sockets.
6) Slowly straighten the right leg to about a 45-degree angle.
7) Hold five to 10 breaths and then repeat on the other side.

Pure Hot Yoga Beginners:

Use a strap around the raised foot if you cannot straighten the leg completely.

Pure Hot Yoga Pose Benefits:

Strengthens legs, improves balance and core strength, stretches the shoulders

Pure Hot Yoga Step by Step:

1) From Tadasana shift your weight onto the right leg.
2) Bend the left knee and grasp the inside of the left foot with the left hand.
3) Start to bring the left foot and the right arm up toward the ceiling as you bring your torso forward.
4) Hold 5-10 breaths.
5) Repeat on the other side.

Pure Hot Yoga Beginners:

Fix your gaze on something that doesn’t move so that you don’t lose the balance.

Pure Hot Yoga Advanced:

Go for the full version of this pose.
Shift your grasp on the raised foot so that your arm is coming straight up toward the ceiling with a bend at the elbow coming back towards the foot. This requires coming into a deeper backbend.
Once you have the foot grasped with one hand, move the other arm into a parallel position and take ahold of the same raised foot.
Balance and deepen the backbend.

Pure Hot Yoga Pose Benefits:

Increases the flexibility of the spine.
Knees, Chest and Chin is usually done as part of the Sun Salutation vinyasa sequence. It is can be done as an alternative to Chaturanga Dandasana in the sequence for beginners.

Pure Hot Yoga Step by Step:

1) From Plank position, drop the knees to the floor.
2) Bring the chest and chin forward and down to the floor, placing the chest right between the hands.
3) Keep the elbows hugging into your sides.
4) The hips should stay high.

Pure Hot Yoga Beginners:

This pose is like a half push-up, and will help you build the arm strength necessary to move onto Chaturanga Dandasana.

Pure Hot Yoga Advanced:

You may want to include Knees, Chest, and Chin in your first few Sun Salutations as you warm up before going on to Chaturanga.

Pure Hot Yoga Pose Benefits:

Opens the hips

Pure Hot Yoga Step by Step:

1) From Staff Pose – Dandasana, bend the knees.
2) Bring the right shin parallel to the front of the mat.
3) Stack the left ankle directly on top of the right knee, bringing the left shin parallel to the right.
4) Flex both feet.
5) Repeat on the other side.

Pure Hot Yoga Beginners:

Take padding under the sit bones if necessary. Position a block or blanket under the top knee if the gap is very big.

Pure Hot Yoga Advanced:

Keeping the spine long, come into a forward bend.

Pure Hot Yoga Pose Benefits:

Increases spinal flexibility; opens the throat, chest, and quadriceps; strengthens the abdominals

Pure Hot Yoga Step by Step:

1) Begin on the knees with the thighs perpendicular to the floor.
2) With your hands on your thighs, drop the head back and slowly lower the crown to the ground, coming into a deep backbend.
3) Keep the thighs and hips pressing forward.
4) When the head is touching the ground, slide your hands down your thighs to the knees.
5) To come out, engage the core and draw yourself back up to kneeling.

Pure Hot Yoga Beginners:

This is an intense backbend and should only be attempted by very experienced yoga practitioners. Camel Pose is a more moderate version of this position.

Pure Hot Yoga Pose Benefits:

Hip opener, stretches the hamstrings and thighs

Pure Hot Yoga Step by Step:

1) From Downward Facing Dog, step the right foot to the outside of the right hand.
2) Bend the right knee so that the right thigh is parallel to the floor.
3) Turn the right toes out slightly.
4) Come down onto your elbows, putting a block underneath the elbows if necessary.
5) Keep the neck the natural extension of your spine, press the left heel away, and keep the hips square.

Pure Hot Yoga Beginners:

Drop the left knee to the mat if having the left leg raised is too difficult. You may also keep your arms straight if coming down to the elbows is too intense.

Pure Hot Yoga Pose Benefits:

Strengthens spine and chest. Improves spinal flexibility.

Pure Hot Yoga Step by Step:

1) Come to lie on your stomach, taking a blanket under your hips as padding.
2) Interlace your fingers behind your back.
3) Bend your arms, drawing your elbows together.
4) On an inhale, draw your torso up off the floor as you straighten your arms behind you.
5) Press the tops of your feet into the floor.
6) Come down and rest on one cheek.

Pure Hot Yoga Beginners:

Instead of interlacing your fingers behind your back, bring your arms alongside the body with your palms pressing down into the floor.

Pure Hot Yoga Advanced:

When you lift your torso, simultaneously lift your legs off the floor, keeping them straight.

Pure Hot Yoga Pose Benefits:

Hip opener

This pose is a yoga classic and is one of the most recognized poses, even outside the yoga community. It is an advanced pose, however, and should be approached with caution by novices. Although this pose is often used for meditation, it may not be comfortable for beginners, so use an alternative such as half lotus, hero pose – virasana, or easy pose – sukhasana if necessary.

Pure Hot Yoga Step by Step:

1) From staff pose – dandasana, bend the right knee and bring the right ankle to the left hip crease with the sole of the right foot facing upwards.
2) Settle the foot into the hip crease.
3) Bend the left knee and cross the left ankle over to the right hip crease with the sole of the left foot facing upwards.
4) Repeat, with the left foot on the bottom and the right foot on top.

Pure Hot Yoga Beginners:

First attempt half lotus, coming into only one side of the pose at a time.

Pure Hot Yoga Advanced:

One you are in the pose, plant the palms on the floor on either side of the hips and lift your butt and crossed legs off the floor, coming into tolasana.

Pure Hot Yoga Pose Benefits:

Opens the hips and groins; stretches the calves, thighs, and hamstrings.

Pure Hot Yoga Step by Step:

1) From downward facing dog, step the right foot up inside your right hand on an inhalation. If the foot doesn’t make it all the way up, move it into position with the right hand.
2) Bend the right knee so that it is directly over the right ankle with the right thigh parallel to the floor. Take particular care that your knee does not get ahead of your ankle, since this places the knee in a vulnerable position.
3) Line your fingertips up with your toes.
4) Come onto the fingertips to avoid placing too much weight in your hands.
5) Roll your shoulder blades down your back, lengthen your spine, and bring your gaze to the horizon line.
6) Extend from your back heel to the crown of your head.
7) Hold up to five breaths, then return back to downward dog on an exhalation.
8) Repeat with the left leg forward.

Pure Hot Yoga Advanced:

Play with straightening your front leg for a hamstring stretch. You can move back and forth between a bent and straight front leg a few times.

Pure Hot Yoga Pose Benefits:

Improves balance, core strength, and spinal range of motion

Pure Hot Yoga Step by Step:

1) Begin in a low lunge with the left foot forward.
2) On an inhalation, bring your arms up overhead into a high lunge.
3) Exhale the hands into Anjali mudra at the heart. Take a few breaths here.
4) On an exhale, twist to the left, bringing your right elbow outside your left knee.
5) Take several breaths, deepening your twist in each exhalation. Work on keeping your thumbs at your sternum.
6) Release back into a lunge and switch sides.

Pure Hot Yoga Beginners:

If this pose in too intense, you can get a similar stretch from revolved side angle.

Pure Hot Yoga Advanced:

There are several ways to deepen this pose. One is to drop your back heel so that your feet assume the revolved side angle position. You can also open your arms, bringing the right fingertips to the floor and the left ones toward the ceiling. If that feels good, you can attempt a bind by bringing the left hand behind your back and the right one under your left thigh to meet it.

Pure Hot Yoga Pose Benefits:

Stretches the shoulders, spine, and hamstrings

Pure Hot Yoga Step by Step:

1) From staff pose – dandasana, bend your right knee and place the sole of your right foot close your your right buttock.
2) Keep the left leg extended and engaged with the foot flexed.
3) Hug your right knee towards your body as you reach the left arm straight up to the ceiling.
4) Drop the left arm behind your back as you wrap your right arm in front of your right shin.
5) Bind the hands together behind your back.
6) Sit up tall with a long, straight spine.
7) Begin to fold into a forward bend, keeping your hands bound and your spine long.
8) Come back to a perpendicular spine before releasing the bind and doing the other side.

Pure Hot Yoga Beginners:

Use a strap if your hands won’t bind. Don’t rush into the forward bend- keep the integrity of your spine.

Pure Hot Yoga Advanced:

Try deepening the bind by holding the left wrist with your right hand.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings and groin.

Pure Hot Yoga Step by Step:

1) Come in to a kneeling position with the thighs perpendicular to the floor.
2) Bring the right leg straight out in front of you with the heel on the floor.
3) Begin to slide the right heel forward, keeping the right leg straight, until you have also brought the left leg as straight as possible extending behind you.
4) Keep the hips parallel and facing forward.
5) To come out, bend the right leg and draw it back toward the body.
6) Hold the pose for 5 to 10 breaths, and then repeat on the other side.

Pure Hot Yoga Beginners:

Place a blanket under the front heel to help you slide forward.
Use a block under each hand to support yourself if you cannot straighten the back leg completely. You can also place a block under the front leg for support if it does not come down to the floor.
Be careful! This is an intense hamstring stretch. Only come down as far as is comfortable.

Pure Hot Yoga Advanced:

If you are able to straighten both legs and come all the way down to the floor, interlace the fingers over your head and take a slight backbend.

Pure Hot Yoga Pose Benefits:

Improves posture, strengthens thighs, can help relieve back pain.

Pure Hot Yoga Step by Step:

1) Come to stand with the big toes touching.
2) Lift up all your toes and let them fan out, then drop them down creating a wide solid base. You can separate your heels slightly if your ankles are knocking together uncomfortably.
3) Bring your weight evenly onto all four corners of both feet.
4) Let the feet and the calves root down into the floor.
5) Engage the quadriceps and draw them upward, causing your knee caps to rise.
6) Rotate both thighs inward, creating a widening of the sit bones, and tuck your tailbone in between the sit bones.
7) Tone the belly, drawing it in slightly.
8) Widen the collar bones and make sure the shoulders are parallel to the pelvis.
9) The neck is long, the crown of the head rises toward the ceiling, and the shoulder blades slide down the back.

It may seem like you are just standing there, but bringing the body into alignment is hard work. The alignment for Tadasana carries in to many of the standing and inverted poses.

Pure Hot Yoga Beginners:

Practice the pose with your back to the wall so you can feel the alignment.
Take a block between the thighs. Squeeze the block and roll it slightly backward to feel the engagement and rotation of the thighs.

Pure Hot Yoga Pose Benefits:

Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders.

Pure Hot Yoga Step by Step:

1) From Pigeon Pose, bend the left knee.
2) Take hold of the left toes with your left hand and raise your elbow up toward the ceiling.
3) Reach the right hand for the left toes as well, bringing the right elbow up.
4) Let the head come back until the sole of the foot is close to or touching the top of the head.

Pure Hot Yoga Beginners:

This is an intense backbend, and should only be attempted by very experienced practitioners. Pigeon Pose is a more moderate version of the pose.

Pure Hot Yoga Pose Benefits:

Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders.

Pure Hot Yoga Step by Step:

1) From downward facing dog, bring the right leg up into a downdog split.
2) Bend your right knee and bring that knee to the floor outside the right hand while releasing the front of the left leg to the floor. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility.
3) Square your hips towards the front of your mat.
4) Take padding under the right side of the butt as necessary to make the pose more comfortable.
5) Try the following variations:
6) Bring your torso down into a forward bend over your right leg.
7) Let the weight of your body rest on your right leg.
8) Continue squaring your hips and breathing into the tightness.
9) Make sure the top of your left foot keeps pressing down into the mat and pointing straight back.
10) Come back up, bringing your hands in line with your hips.
11) Bend your left knee and reach back for your left foot with your left hand.
12) Draw your foot towards your butt, stretching your left thigh.
13) Square your shoulders to the front of the room.
14) Release your left foot, curl your left toes under and step back to downward facing dog.
15) Repeat pose on the other side.

Pure Hot Yoga Beginners:

Be sure to take adequate padding under the right side of the butt. If necessary, use several blankets or a block.

Pure Hot Yoga Advanced:

Start to bring your right shin more parallel with the front of the mat.

1) When your left knee is bent, draw your left foot into the crook of your left elbow.
2) Reach your right arm up, and clasp your hands behind your head.
3) When you are ready, move on to the full version of the pose, one legged king pigeon pose.

Pure Hot Yoga Pose Benefits:

Strengthens the arms and spine. Preparation for more challenging arm balances.

Pure Hot Yoga Step by Step:

1) From downward facing dog, bring your hips forward until your shoulders are over your wrists and your whole body is in one straight line from the crown of your head to you heels. This is very similar to the position you would take if you were about to do a push-up.
2) Spread your fingers and press the firmly down into your palms.
3) Microbend your elbows.
4) Press back through the heels.
5) Move your shoulders away from your ears.
6) Keep the neck in line with the spine and look at the floor.

Pure Hot Yoga Beginners:

Move back and forth between down dog and plank without moving your hands or feet. The distance between your hands and feet should be the same in both poses.
Pay close attention to the position of your hips. Do not stick your butt in the air or let it sag towards the floor.

Pure Hot Yoga Advanced:

Hold the pose for five breaths. For an extra challenge, try lifting one foot off the floor at a time.

Pure Hot Yoga Pose Benefits:

Stretches the shoulders and spine.

Pure Hot Yoga Step by Step:

1) Position a folded blanket under the shoulders. The head and neck should be off the blanket.
2) Come to lie on the back.
3) Using the abdominal muscles, lift the legs over the head until the toes touch the floor behind the head.
4) Interlace the fingers behind your back and straighten the arms.
5) Roll the shoulders under one at a time.
6) The hips should be aligned over the shoulders.
7) Once you are in the position, do not turn your neck to look around the room as this can be dangerous for the neck. Keep the neck straight and the gaze upwards.
8) To come out, roll out of the pose slowly, one vertebra at a time, keeping the legs straight and feet together.

Pure Hot Yoga Beginners:

If your toes do not reach the floor, practice the pose at the wall so that your feet will hit the wall when they come over head.

Pure Hot Yoga Advanced:

Continue into Karnapidasana.

Pure Hot Yoga Pose Benefits:

Stretches and strengthens the legs, especially the hamstrings.

Pure Hot Yoga Step by Step:

1) From Downward Facing Dog – Adho Muhka Svanasana, bring the right foot forward next to the right hand.
2) Straighten the right leg as you step the left foot forward so that the feet are about three feet apart. The left foot is facing forward with sole flat on the floor.
3) Bring the body to an upright position and make sure the hips are squared towards the front of the mat.
4) Lengthen the spine on an inhale.
5) On the next exhale, deepen the right hip crease as you come into a forward bend bringing the hands to the floor or onto blocks if they don’t reach the floor.
6) On each inhale, lengthen the spine. On each exhale, take the forward bend a little deeper.
7) To keep the body in balance, repeat on the left side.

Pure Hot Yoga Beginners:

Use blocks under the hands so you can keep the legs straight and work on the forward bend.

Pure Hot Yoga Pose Benefits:

Improves posture, strengthens thighs, opens shoulders

Pure Hot Yoga Step by Step:

1) From Tadasana, bring your arms out to the side and up.
2) Press the palms together, keep the arms straight and take the gaze up toward your thumbs.
3) Slide the shoulder blades down the back.
4) Maintain your alignment.

Pure Hot Yoga Beginners:

Practice the pose with your back to the wall so you can feel the alignment. Place a block between the thighs, squeeze it and roll it slightly backward to feel the engagement and rotation of the thighs.

Pure Hot Yoga Pose Benefits:

Gently stretches the hamstrings and calves. Can help reduce back pain by addressing flat low back posture.

Pure Hot Yoga Step by Step:

1) Come to lie on your back with the legs outstretched.
2) Bend the right knee and hug it into your chest.
3) Place a yoga strap around the ball of the right foot. Hold the ends of the strap with each hand.
4) Straighten the right leg up toward the ceiling while holding tightly to the strap.
5) Stretch the right leg upwards with the foot flexed, but keep the ball of the hip joint resting in the socket and both sides of your butt equally pressing into the floor.
6) Keep the left foot flexed and the left leg pressing towards the floor.
7) Hold for 5 to 10 breaths.
8) To come out, bend the right knee back into your chest, bring the left knee to join it, and then do the left side.

Pure Hot Yoga Beginners:

You may bend the left knee and bring the sole of the left foot to the floor if this is more comfortable.

Pure Hot Yoga Advanced:

Instead of using the strap, take the right big toe in a yogi toe lock and then straighten the leg. You can also try opening the raised leg to the side.

Pure Hot Yoga Pose Benefits:

Stretches the thighs and groins.

Pure Hot Yoga Step by Step:

1) Begin in hero pose – virasana.
2) Bring the hands down to either side of your hips. Begin to walk the hands back toward your butt as you lean your torso back.
3) Come down onto your forearms. If you are sitting on a tall support, like a block, this is as far as you should go. If you are sitting on a folded blanket, make sure you have blankets of the same height in place to support your spine as you come down.
4) If you feel comfortable on the forearms, you can try continuing down until your back rests on the floor.
5) If you feel pain in the knees or low back, come out since these are not the areas that this pose is intended to stretch.
6) Make sure that the knees stay close together.
7) Stay five breaths.
8) To come out, raise yourself onto your forearms first. Then press into the hands to bring yourself all the way up.

Pure Hot Yoga Beginners:

The seated version of virasana is intense enough for many beginners. Stay here or proceed carefully to avoid injury to the knees or low back.

Pure Hot Yoga Advanced:

You can intensify the pose by extending your arms on the floor above your head. You may also want to work up to longer hold times.

Pure Hot Yoga Pose Benefits:

Strengthens the legs, improves the flexibility of the spine

Pure Hot Yoga Step by Step:

1) From Warrior II, bring the rear hand down the back of the rear leg.
2) Bring the front arm up next to your ear.
3) Keeping the front knee bent and directly over the ankle, reach the rear hand down as you come in to a backbend. Try not to put too much weight into the back hand so that your support is coming from the core, instead of your hand resting on your leg.
4) Bring your gaze up to the front fingertips.
5) Hold for up to five breaths and then switch sides.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings, opens the shoulders and spine

Pure Hot Yoga Step by Step:

1) Begin in a seated wide legged straddle – upavistha konasana.
2) Bend your right knee and bring the sole of your right foot to the inner left thigh.
3) Lean your torso over to the left, bringing the back of your left forearm to the floor inside your left leg. If that is not possible, bring your arm to your shin or higher up towards the thigh if necessary.
4) Begin to twist your torso away from the left leg, opening your chest to the right. If your left arm is inside the left leg, you can press the arm into the leg for resistance as you twist.
5) Bring the gaze upwards, letting the head and neck follow the twist in the spine, but do not over rotate the neck.
6) Raise the right arm overhead and let the right biceps come over the right ear.
7) Keep the left foot flexed.
8) After several breaths, come back up to sit and switch the position of your legs for a twist to the other side.

Pure Hot Yoga Beginners:

You can take the same twist in a seated position if it is difficult for you to come down toward the extended leg.

Pure Hot Yoga Advanced:

Take the left big toe in a yogi toe lock with the left hand if you can easily reach your foot. The raised right hand can also come down to grip the left foot, but make sure that action does not compromise your twist.

Pure Hot Yoga Pose Benefits:

Strengthens and stretches legs, groin, hamstrings. Opens the chest and shoulders.

Pure Hot Yoga Step by Step:

1) From Downward Facing dog, bring the left foot forward next to the left hand.
2) Drop the right heel down to the floor.
3) Bend the left knee so the calf and thigh are at a right angle with the thigh parallel to the floor.
4) Bring the right hand to the floor inside the left foot and the left arm up toward the ceiling as you twist to the left, opening the chest and stacking the right shoulder on top of the left.
5) Bring the gaze up to the left hand.
6) To keep the body in balance, repeat on the right side.

Pure Hot Yoga Beginners:

If the right hand doesn’t comfortably reach the floor, take a block under it so that you can still benefit from the twist.

Pure Hot Yoga Pose Benefits:

Strengthen the ankles, and thighs, improves balance, cleanses the organs

Pure Hot Yoga Step by Step:

1) From Trikonasana, soften the right knee and bring the right hand to your hip.
2) Place the left hand flat on the floor about a foot in front of the right foot.
3) Begin to straighten the right leg while simultaneously kicking up the left leg parallel to the floor.
4) Twist the torso towards the right, bringing the right arm up toward the ceiling and the gaze up to the right fingertips.
5) Keep both hips squared towards the floor.

Pure Hot Yoga Beginners:

Take a block underneath the left hand. Do the pose near a wall and bring the left foot to the wall when you kick up the left leg.

Pure Hot Yoga Pose Benefits:

Strengthen the legs, stretches the groins, hamstrings, hips, opens the chest and shoulders,

Pure Hot Yoga Step by Step:

1) From Warrior II, straighten your front leg (the right leg in this case).
2) Square the hips to the front.
3) Bring the left hand to the outside of the right foot at you twist to the right.
4) Bring the right arm up to the ceiling and the gaze up to the right fingertips.
5) Try to keep the hips level and parallel to the floor.
6) Repeat on the left side

Pure Hot Yoga Beginners:

Bring the left hand on to a block or inside the right foot instead of outside.

Pure Hot Yoga Pose Benefits:

Strengthens the abdominal muscles and the arms

Pure Hot Yoga Step by Step:

1) From Lotus Pose, bring the hands to the floor on the outside of the thighs.
2) Inhale and press down into the palms as you engage the abdomen and lift the legs and buttocks off the floor.
3) Take several breaths and release.

Pure Hot Yoga Beginners:

Place a block under each hand before attempting to lift up.

Pure Hot Yoga Advanced:

Instead of beginning in Lotus, kneel with the right ankle crossed over the left. Lift the legs off the floor from this position, then repeat with the left ankle crossed over the right.

Pure Hot Yoga Pose Benefits:

Strengthens the shoulders, abdominals and back; improves balance

Pure Hot Yoga Step by Step:

1) From Forearm stand, bend the knees.
2) Lift your head and bring your feet close to your head as you come in to a deep backbend. The knees will separate, but keep the toes together.

Pure Hot Yoga Beginners:

True beginners should not attempt this pose. If you are comfortable doing Forearm Stand at the wall, try moving yourself a little bit farther from the wall. Then walk your feet down the wall toward your head.

Pure Hot Yoga Advanced:

Bring your feet to rest on your head.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings and spine

Pure Hot Yoga Step by Step:

1) From Staff Pose – Dandasana bring the arms straight out to the sides and up over your head.
2) Inhale and draw the spine up long.
3) As you exhale, begin to come forward, hinging at the hips.
4) On each inhale, extend the spine, and on each exhale, come a bit farther into the forward bend.
5) Keep the neck at the natural extension of the spine.
6) Do not round the back.
7) Take hold of the ankles or shins, whichever you can reach.

Pure Hot Yoga Beginners:

Put padding under the sit bones if necessary. Imagine the belly coming to rest on your thighs, rather than the nose coming to the knees – this will help you keep the spine long instead of curving over.

Pure Hot Yoga Advanced:

If you can easily grab the soles of your feet, try taking a block in front of the feet and holding that instead.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings and calves, elongates the spine.

Pure Hot Yoga Step by Step:

1) From staff pose – Dandasana, open the legs out as wide as is comfortable.
2) Keep the thigh muscles engaged and the feet flexed.
3) Make sure the toes are pointing straight up to the ceiling.
4) Press the legs down into the floor.

Pure Hot Yoga Beginners:

Put padding under the sit bones if necessary.
Come into a forward bend between the legs. When you feel the spine start to round, hold the forward bend there with your back flat.

Pure Hot Yoga Pose Benefits:

Strengthens the wrist, forearms and abdomen. Improves balance.

Pure Hot Yoga Step by Step:

1) Come to a squatting position with the knees into the chest.
2) Come up on to the balls of your feet and bring your palms flat on the floor in front of you about shoulder’s distance apart.
3) Keeping the palms in place, turn your knees to face the right side.
4) Start to lean forward, keeping the head lifted, and place your hips on top of the left arm and your knees on top of the right arm.
5) Take one foot and then the other off the floor so you come to balance with both feet up.
6) Come down and try the other side.

Pure Hot Yoga Beginners:

Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop! This will cause you to tip forward and lose balance. Put a blanket in front of you so you won’t be afraid of hitting your head if you fall.

Pure Hot Yoga Advanced:

Try the following variations:
1) Straighten both legs, keeping the feet in line with the hips.
2) Straighten both legs, and move the right leg to the back (see photo).
3) Come down and this time center the thighs on the left arm bringing all your weight onto the left arm when you come up.
4) Jump back to chaturanga.

Pure Hot Yoga Pose Benefits:

Stretches the shoulders and neck
Note: It is advisable to practice this pose using a prop (such as a folded blanket or towel) under the shoulders, as shown. This allows space for the neck to stretch without crunching and improves the alignment of the pose. Place the prop under the shoulders, with the head and neck on the floor behind it.

Pure Hot Yoga Step by Step:

1) From Plow Pose – Halasana, bend the elbows and bring the hands onto the back with the fingertips facing upward.
2) Try to keep the elbows shoulder-width apart, not splayed to either side.
3) Lift the legs up off the floor toward the ceiling, either one at a time or together, if the abdominals are strong enough.
4) Once you raise the legs, don’t turn your head to the side to look around the room, since you can injure your neck. Keep your gaze upwards and the neck straight.
5) Lift up through the balls of the feet.
6) Bring the hips toward the front of the room and the feet toward the back to straighten the body.
7) Work on moving the hands down the back towards the shoulders.
8) The correct alignment is with the hips over the shoulders and feet over the hips. Ask the teacher or a friend to help you determine if your alignment is correct.
9) To come out, bring the feet back over the head through Plow Pose.
10) Roll out from Plow slowly.

Pure Hot Yoga Beginners:

Try using a strap around the upper arms to keep the arms shoulder-width apart. Measure the length of the strap ahead of time and slide it onto the upper arms while in Plow Pose.

Pure Hot Yoga Advanced:

There are many variations on this pose, including bringing the legs into a wide “V” shape, or into Baddha Konasana or Lotus Pose.

Pure Hot Yoga Pose Benefits:

Strengthens the arms and spine. Good preparation for more challenging arm balances

Pure Hot Yoga Step by Step:

1) From Plank Pose, shift your weight onto your right arm as you roll onto the outside of your right foot.
2) Keeping the both feet flexed, stack the left foot on top of the right with the legs very straight.
3) Bring the left arm up to the ceiling and the gaze to the left fingertips.
4) After several breaths, roll back the center and do the other side, resting in Downward Facing Dog between the two sides if you like.

Pure Hot Yoga Pose Benefits:

Improves balance; stretches the hamstrings and calves

Pure Hot Yoga Step by Step:

1) Lie on your back.
2) Roll over onto the right side.
3) Bend your right arm, and bring your right hand under your head with the fingers toward your chin.
4) Flex both feet.
5) Try to keep your whole body in one line, not rolling to one side or the other.
6) Bend the left knee, and take hold of the left big toe with your left hand.
7) Straighten the left leg toward the ceiling as much as possible.
8) Maintain the balance on the side without rolling.
9) Repeat lying on the left side.

Pure Hot Yoga Beginners:

Loop and hold a strap around the foot of the lifted leg if you cannot straighten it.

Pure Hot Yoga Pose Benefits:

Improves spinal flexibility, activates the muscles on your back

Pure Hot Yoga Step by Step:

1) Begin by lying flat on your stomach.
2) Bring your elbows directly under your shoulders with your forearms flat on the floor, parallel to each other.
3) Press the palms of your hands and your forearms firmly into the mat while sliding your shoulders away from your ears.
4) Keep your leg muscles engaged and the tops of your feet pressing into the mat.
5) Hold for five to ten breaths.

Pure Hot Yoga Beginners:

Pay special attention to the position of your shoulders. If they are hunched up by your ears, you’re not getting the full benefits of the pose. Relax the shoulders, letting your shoulder blades slide down your back.

Pure Hot Yoga Pose Benefits:

Strengthens legs; improves alignment.
Dandasana is the basic seated pose from which all the others originate. Think of it as a seated version of Mountian Pose – Tadasana.

Pure Hot Yoga Step by Step:

1) Sit with the legs outstretched straight in front.
2) Engage the thigh muscles and flex the feet. The heels may come up off the floor.
3) Make your spine long.
4) Stack the shoulders directly on top of the hips.

Pure Hot Yoga Beginners:

Put padding under your sit bones, if necessary.

Pure Hot Yoga Advanced:

This pose looks easy, but if you are really working the thighs, you can break a sweat.

Pure Hot Yoga Pose Benefits:

Improves leg strength, core strength, and balance, stretches the hamstrings

Pure Hot Yoga Step by Step:

1) From mountain pose, shift your weight into your right leg.
2) Bend the left knee, bringing the left foot off the floor.
3) Hold your left big toe with your left hand in a yogi toe lock.
4) Straighten your left leg as much as possible. Keep both hips squared to the front of the room.
5) Try to keep the spine straight, the shoulders sliding down your back, and your left arm in the socket.
6) Release the left foot and repeat the pose on the other side.

Pure Hot Yoga Beginners:

If you can’t comfortably straighten your lifted leg, use a yogo strap around the ball of the lifted foot. Hold the strap and straighten the leg. You can bend your raided leg and hold onto the knee instead.

Pure Hot Yoga Advanced:

Try coming into the pose from uttanasana. Grasp your toe in the forward bending position and come all the way up to stand while keeping hold of the toe.
Once you are up, try forward bending just your torso over the lifted leg or opening the lifted leg out to to the side.
When coming out of the pose, release your grip on your toe and try to keep your lifted leg high. Hold for 5-10 breaths before releasing the leg.

Pure Hot Yoga Pose Benefits:

Stretches and lengthens the hamstrings

Pure Hot Yoga Step by Step:

1) From Urdhva Hastasana, swan dive the arms out to the side while folding forward.
2) Make sure the fold come from the hips, deepening the hip creases, and not from the back.
3) Bring the fingertips in line with the toes and press the palms flat.
4) Engage the quadriceps muscles of the thighs. The more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up.
5) Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles.
6) Let your head hang.

Pure Hot Yoga Beginners:

Bend the knees if you need to in order to bring the palms flat. Then work on straightening the legs.

Pure Hot Yoga Advanced:

If you are very open in the hamstrings, bend the elbows out to the sides while holding the big toes in a yogi toes lock. If you are holding the pose for a long time, bring the palms flat underneath your feet.

Pure Hot Yoga Pose Benefits:

Strengthens the legs, stretches the hamstrings, improves balance and core strength.

Pure Hot Yoga Step by Step:

1) Begin in uttanasana.
2) Shift your weight into the right leg and kick the left leg up behind you.
3) Keep the hands on the floor and the hips squared towards the floor.
4) Walk the hands back toward the standing foot, deepening the stretch.
5) Lower the lifted leg and forward bend before doing the other side.

Pure Hot Yoga Beginners:

Make sure to warm up your hamstrings before attempting this pose. Use a block under your hands if they don’t reach the floor when your standing leg is straight.
Try bending the standing leg, then lifting the other leg a little higher. Restraighten the standing leg while maintaining the height in the lifted leg.

Pure Hot Yoga Advanced:

Move one hand and then the other to the ankle of your standing leg, increasing the difficulty of the balance.

Pure Hot Yoga Pose Benefits:

Stretches the hamstrings and opens the hips

Pure Hot Yoga Step by Step:

1) Step the feet apart into a wide straddle. The feet should be slightly pigeon-toed so that the outside edges of the feet stay parallel.
2) Deepen the hip creases as you come into a forward bend.
3) Bring the hands directly underneath your shoulders. Then begin to walk the hands back, bringing your wrists in line with your ankles, if possible.
4) Bend the elbows as if in Chaturanga.
5) Try bringing your body weight forward into the balls of your feet to keep the hips in the same plane as the ankles.
6) Engage the quadriceps and draw them upwards.
7) Stay here for 5 to 10 breaths, lengthening the spine on the inhales and deepening the forward bend on the exhales.
8) To come out, bring your hands onto your hips and keep your back flat as you come up to stand.

Pure Hot Yoga Beginners:

Take blocks under your hands if they don’t reach the floor.

Pure Hot Yoga Advanced:

If your head easily touches the floor, trying narrowing your stance. If the head is on the floor, you may come up into a Tripod headstand.
Arm Variations: You may take Yogi toe lock or walk the hands back beyond your ankles with the arms straight.

Pure Hot Yoga Pose Benefits:

Improves core strength and balance, stretches the quadriceps and hamstrings.

Pure Hot Yoga Step by Step:

1) Begin in ardha chandrasana – half moon pose, standing on your right leg with the left leg parallel to the floor and the left arm lifted straight up.
2) Bend the left knee and reach your left arm down to catch hold of the top of your left foot with your left hand.
3) Keep the left thigh roughly parallel to the floor. It’s ok if the thigh rises a bit, but raising the leg is not the primary goal of the pose.
4) Draw the left foot toward your body with the left hand, but at the same time, press into your hand with your foot. This push-pull action creates a bow shape in the spine, turning the pose into a back bend.
5) Hold one to five breaths before releasing the left foot back into half moon pose.
6) Return the left foot to the floor and try the other side.

Pure Hot Yoga Beginners:

A block under the right hand can help you get the lift you need to explore this posture.

Pure Hot Yoga Advanced:

Remember to keep the standing leg strong. The gaze stays uplifted and the shoulders move away from the ears. Try staying as long as ten breaths.

Pure Hot Yoga Pose Benefits:

Stretches the glutes. Stretches and relaxes the spine. Can help relieve back pain, though should be approached with caution by those with degenerative disk disease.

Pure Hot Yoga Step by Step:

1) Come to lie on your back.
2) Bend your knees and put the soles of your feet on the floor.
3) Lift your hips slightly off the floor and shift them about an inch to your right.
4) Draw your right knee into your chest and extend the left leg on the floor.
5) Drop your right knee over to the left side of your body.
6) Open your right arm to the right side in line with your shoulder. Rest your left hand on your right knee.
7) Turn your head to the right, bringing your gaze over the right shoulder.
8) Work on releasing your left knee and your right shoulder to the floor.
9) Hold 5 to 10 breaths before drawing your right knee back into your chest and doing the other side.

Pure Hot Yoga Pose Benefits:

Stretches the thighs and the ankles

Pure Hot Yoga Step by Step:

1) Come to kneel on your knees.
2) Lower your bottom onto your feet in a classic kneeling position.
3) Bring your hands into your lap.
4) Keep the spine long.

Pure Hot Yoga Beginners:

If you have discomfort in the tops of your feet, cushion them with a blanket. This is a good posture for meditation.

Pure Hot Yoga Advanced:

If you do not have knee pain, you can proceed to hero pose – virasana.

Pure Hot Yoga Pose Benefits:

Strengthens legs, improves balance.

Pure Hot Yoga Step by Step:

1) Come to stand in tadasana.
2) Feel your weight equally on all four corners of both feet.
3) Begin to shift the weight over to the right foot, lifting the left foot off the floor.
4) Bend the left knee, bringing the sole of the left foot high onto the inner right thigh.
5) Press the foot into the thigh and the thigh back into the foot.
6) Try not to let the right hip jut out. Keep both hips squared towards the front.
7) Focus on something that doesn’t move to help you keep your balance.
8) Repeat the move while standing on the left foot.

Pure Hot Yoga Beginners:

If you cannot bring the left foot high inside the right thigh, bring it lower on the right leg — but be careful to avoid placing the left foot directly on the right knee.
Use the wall for balance if necessary.

Pure Hot Yoga Advanced:

Bring the arms up towards the ceiling with the palms touching. Open the arms out to side.
Try closing the eyes and see if you can stay balanced.
Bring your lifted leg into a half-lotus position. (Click the photo above to see this variation.)

Pure Hot Yoga Pose Benefits:

Strengthens the legs, stretches the groins, hamstrings, and hips, opens the chest and shoulders. Can help relieve back pain.

Pure Hot Yoga Step by Step:

1) From Warrior II, straighten your front leg (the right leg in this case).
2) Reach the right arm towards the front of the room, engaging your right thigh as you go.
3) Drop your right hand down onto your shin or ankle. If you are more open, bring your right hand to the floor on the inside or outside the right foot. Do whichever one feels most comfortable.
4) The left shoulder stacks on top of the right one as you open your chest, reaching the left fingertips towards the ceiling while keeping your left shoulder rooted in its socket.
5) Take your gaze up toward your left fingertips.
6) Draw the right thigh muscles upwards, deepening the the crease in your right hip.
7) Microbend your right knee.
8) Repeat with your left leg forward.

Pure Hot Yoga Beginners:

Bring your right hand higher up on your leg or place a block on the floor to under your hand. It is more important to keep your right leg straight than to bring your right hand to the floor. Do not rest your hand directly on your knee, though, as this creates too much pressure on the knee.

Pure Hot Yoga Advanced:

Line up the right heel with the arch of the left foot. For a variation, try dropping the left arm over the left ear so it comes parallel to the floor, while keeping the shoulder rooting into the socket. Take the weight out of your right hand, hovering it above the floor.

Pure Hot Yoga Pose Benefits:

Improves balance and core strength.

Pure Hot Yoga Step by Step:

1) Begin in a wide legged forward bend.
2) Bring your head to the floor. You may need to bend your knees to do this.
3) Bring the palms flat on the floor and bend the elbows to 90 degrees.
4) Make sure that the head and your two palms form an equilateral triangle and do not allow the elbows to splay out.
5) Shift your weight forward onto your head and hands so that you can lift the feet from the floor.
6) Slowly bring the legs together until they are perpendicular to the floor. Once you are up, stay here five to ten breaths. Make sure to press strongly into your palms the whole time.
7) To come out, reverse the process by first bringing the legs wide and then lowering them slowly to the floor so that you come back into your wide-legged forward bend.

Pure Hot Yoga Beginners:

After step 5, bring your knees to rest on the shelf made by your upper arms. Practice balancing here. If you feel stable enough, try bringing the knees together at the level of your stomach and straightening the legs up from there.

Pure Hot Yoga Pose Benefits:

Strengthens the arms, wrists and abdomen. Increases the flexibility of the spine.
Upward Facing Dog is usually done as part of the Sun Salutation vinyasa sequence of poses.

Pure Hot Yoga Step by Step:

1) From Chaturanga Dandasana, come forward rolling over the toes without letting the thighs touch the floor.
2) Keep the legs engaged and off of the floor, while pressing the tops of the feet down and dropping the hips.
3) Make sure the shoulders stay over the wrists and are not hunched up near the ears.

Pure Hot Yoga Beginners:

Bring your thighs to the floor and turn the feet one at a time if you cannot roll over the toes. Then lift the legs again. Bend the arms out to the sides and roll the shoulders back to bring the shoulders over the wrists. Practice Cobra if Upward Facing Dog is not possible. If you find yourself rushing through this pose, slow down to tweak your alignment occasionally.

Pure Hot Yoga Pose Benefits:

Strengthens the legs, opens the chest and shoulders

Pure Hot Yoga Step by Step:

1) From Downward Facing Dog, bring the right foot forward next to the right hand.
2) Pivot on the ball of the left foot and drop the left heel on to the floor with the toes turned out about 45 degrees from the heel.
3) Bend the right knee directly over the right ankle, so that your thigh is parallel to the floor.
4) Draw the right hip back and the left hip forward, so that the hips are squared to the front.
5) Bring the arms out to the side and up.
6) Bring your palms to touch and gaze up toward the thumbs, coming into a slight backbend.
7) Slide the shoulder blades down the back.
8) Repeat on the left side.

Pure Hot Yoga Beginners:

Step the left foot out toward the left side of the mat a bit to allow more room for the hips to square. Place your hands on your hip bones, so you can feel whether they are squared forward. Draw the right hip back and the left hip forward. When you bring your arms up, keep them shoulder’s distance apart if that is more comfortable.

Pure Hot Yoga Advanced:

Make sure the right knee stays directly over the right ankle. Ground down the outer edge of the left foot while lifting the inner arch of that foot. Really engage the quadriceps. Hold the pose for ten breaths.

Pure Hot Yoga Pose Benefits:

Strengthen the legs and arms, opens the chest and shoulders, tones the abdomen.

Pure Hot Yoga Step by Step:

1) From Warrior I, open the arms so they are parallel to the floor. When the right leg is forward, bring the right arm in front of you and the left arm behind.
2) Open the left hip toward the back of your mat.
3) Keep the right knee bent and the right thigh parallel to the floor.
4) Draw the belly in slightly.
5) Find the shoulders directly over the hips.
6) Reach out through both finger tips.
7) The gaze is forward over the right hand.
8) Engage the triceps to support the arms, and the quadriceps to support the legs.
9) Repeat on the left side.

Pure Hot Yoga Beginners:

Make sure the right knee stays tracked over the middle toe of the right foot. Don’t allow the knee to drift over to the left.
Pure Hot Yoga Advanced:
Hold the pose for ten breaths.

Pure Hot Yoga Pose Benefits:

Strengthens the legs and abdomen, improves balance and core strength.

Pure Hot Yoga Step by Step:

1) From Warrior I, bring the hands onto your hips.
2) Bring your weight forward into your front foot as you gently kick up your back leg.
3) At the same time, bring the torso forward until it is parallel to the floor.
4) Keep the neck relaxed, as if it’s the natural extension of the spine.
5) Keep both hips pointing toward the floor as you bring the back leg in line with your body.
6) Flex the raised foot and keep the muscles of the raised leg actively engaged.
7) Bring the arms back along your sides.
8) Repeat on the other side.

Pure Hot Yoga Beginners:

Do the pose at the wall. You can either face the wall and bring your arms outstretched in front of you with your hands on the wall or turn around and bring the lifted back foot onto the wall.

Pure Hot Yoga Advanced:

Try another arm variation. Bring the arms outstretched in front of you or into reverse Namaste position behind your back.

Pure Hot Yoga Pose Benefits:

Improves spinal flexibility. Stretches the shoulders and chest. Strengthens the arms.

Pure Hot Yoga Step by Step:

1) Come to lie on the back
2) Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.
3) Bend the elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing towards your feet.
4) Inhale and press down into the palms as you lift the hips up off the floor.
5) Bring the crown of your head to the mat. Pause here for a moment as you make sure that the elbows are staying parallel and not splaying out to the sides.
6) Straighten the arms as you lift the head off the floor.
7) Make sure to keep the legs parallel.
8) Reach the chest towards to wall behind you.
9) Begin to straighten the legs.
10) To come down, tuck the chin into the chest and lower down slowly.
11) Rest, allowing the knees to knock together.

Pure Hot Yoga Beginners:

Take the hands a little wider before you push up.
Try the pose at the wall. Take two blocks and place them leaning on the wall at 45 degree angles. Put each hand on a block.
Have someone stand behind you and hold their ankles instead of putting the hands on the floor.

Pure Hot Yoga Advanced:

Lift one leg at a time straight up to the ceiling.
Come into the pose from standing and/or come up to stand from the pose.

Pure Hot Yoga Pose Benefits:

Strengthens the thighs

Pure Hot Yoga Step by Step:

1) From Mountian Pose – Tadasana bend the knees until the thighs are almost parallel to the floor.
2) Keep the butt low.
3) Bring the arms up towards the ceiling.
4) Bring a slight back bend into the upper back.
5) Hold 5-10 breaths

Pure Hot Yoga Beginners:

Work on bring the thighs closer and closer to parallel to the floor.

Pure Hot Yoga Advanced:

Try this variation: Bring the hands into a prayer position at the heart. Twist to the right side, bringing the left elbow outside the right knee. Stay low in the pose and keep the knees pressing together. Come back to center and then do the left side.

Pure Hot Yoga Pose Benefits:

Strengthens the legs, improves balance, opens the groins and hamstrings

Pure Hot Yoga Step by Step:

1) Begin in bound extended side angle pose.
2) Turn your gaze to the floor and step the back foot forward so that the feet are parallel at the front of the mat. Keep the bind while you do this.
3) Shift your weight into your free leg (the unbound one).
4) Slowly bring yourself up to standing, keeping the bind and therefore lifting the bound leg up with you.
5) When you feel steady, extend the bound leg to a straight position. Bring the gaze over your opposite shoulder.
6) To come out, slowly lower the bound leg to the floor. Step the free leg to the back of the mat, reversing the process you used to come into the pose.
7) Repeat on the other side.

Pure Hot Yoga Beginners:

Stop whenever you find yourself needing to release the bind. You can use a strap instead of binding with your hands if you want to continue.

Pure Hot Yoga Pose Benefits:

Builds abdominal and core strength.

Pure Hot Yoga Step by Step:

1) From a seated position, bring the legs straight up to a 45 degree angle.
2) The torso will naturally fall back, but do not let the spine collapse. Make a “V” shape with the body.
3) Bring the arms out straight in line with the shoulders.
4) Balance on the sit bones.

Pure Hot Yoga Beginners:

Bend the knees if necessary, bringing the calves parallel the the floor. This is Half Boat Pose (click the photo to see this variation).

Pure Hot Yoga Advanced:

To increase core strength, release from the pose bringing the legs and torso simultaneously towards the floor and hold just before you touch the floor. Come back up into the pose like a sit-up. Repeat this several times.

Pure Hot Yoga Pose Benefits:

Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.

Pure Hot Yoga Step by Step:

1) Come to lie on the stomach, taking a blanket under the hips as padding.
2) Reach the hands back and take hold of the ankles.
3) On an inhale, draw the torso and legs up off the floor simultaneously.
4) If you can, bring the thighs to rest on the floor.

Pure Hot Yoga Advanced:

Try taking hold of opposite ankles.

Pure Hot Yoga Pose Benefits:

Strengthens the spine, opens the chest, improves spinal flexibility, stimulates the thyroid.

Pure Hot Yoga Step by Step:

1) Come to lie on the back.
2) Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.
3) Lift the hips up towards the ceiling.
4) Interlace the fingers behind your back and straighten the arms, pressing them down into the mat.
5) Roll one shoulder under and then the other.
6) Lift the hips higher.
7) Draw the chest toward the chin, but do not move the chin toward the chest.
8) Make sure the feet stay parallel.
9) Release the hands and bring the upper, middle, and then lower back down.
10) Rest, allowing the knees to knock together

Pure Hot Yoga Beginners:

For a restorative variation, bring a block under the sacrum. Let your weight rest on the block.
When coming down, keep the hands interlaced under the weight of the body for a shoulder opener.

Pure Hot Yoga Advanced:

Try relaxing the buttocks while keeping the thighs engaged in order to lift the hips higher.
Lift one leg at a time straight up to the ceiling.
Come into the pose from shoulder stand.

Pure Hot Yoga Pose Benefits:

Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.

Pure Hot Yoga Step by Step:

1) Come up onto your knees. Take padding under your knees if they are sensitive.
2) Draw your hands up the side of your body as you start to open your chest.
3) Reach your hands back one at a time to grasp your heels.
4) Bring your hips forward so that they are over your knees.
5) Let your head come back, opening your throat.

Pure Hot Yoga Beginners:

Curl your toes under and come to the balls of your feet if you cannot reach your heels when the feet are flat, or use blocks on either side of your feet.

Pure Hot Yoga Advanced:

Try taking hold of opposite ankles.

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Pure Hot Yoga faq