Setu Bandha Sarvangasana (Bridge Pose) (Half Wheel)

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Bridge Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Dhanurasana (Bow Pose)

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Bow Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Navasana (Boat Pose)

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Boat Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Svarga Dvidasana (Bird of Paradise Pose)

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Bird of Paradise Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Utkatasana (Awkward Chair Pose)

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Awkward Chair Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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…. Read more »

Urdhva Dhanurasana (Wheel Pose)

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Wheel Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Virabhadrasana III (Warrior III)

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Warrior III pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Virabhadrasana II (Warrior II)

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Warrior II pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Virabhadrasana I (Warrior I)

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Warrior I pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Urdhva Mukha Svanasana (Upward Facing Dog)

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Upward Facing Dog Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Salamba Sirsasana II (Tripod Headstand)

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Tripod Headstand Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Utthita Trikonasana (Triangle Pose)

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Triangle Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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,… Read more »

Vrksasana (Tree Pose)

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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… Read more »

Vajrasana (Thunderbolt Pose)

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Thunderbolt Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Supta Matsyendrasana (Supine Spinal Twist)

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Supine Spinal Twist Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Ardha Chandra Chapasana (Sugarcane Pose)

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Sugarcane Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Prasarita Padottanasana (Standing Straddle Forward Bend)

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Standing Straddle Forward Bend Pure Hot Yoga Bayswater Melbourne Yoga Classes

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…. Read more »

Urdhva Prasarita Eka Padasana (Standing Split)

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Standing Split Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Uttanasana (Standing Forward Bend)

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Standing Forward Bend Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Utthita Hasta Padangusthasana (Standing Big Toe Pose)

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Standing Big Toe Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Dandasana (Staff Pose)

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Staff Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Sphinx Pose

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Sphinx Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Anantasana (Sleeping Vishnu Pose)

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Sleeping Vishnu Pose Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Vasisthasana (Side Plank Pose)

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Side Plank Pose Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Salamba Sarvangasana (Shoulderstand)

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Shoulder stand Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Parsva Bakasana (Side Crow Pose)

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Side Crow Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Upavistha Konasana (Seated Wide Legged Straddle)

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Seated Wide Legged Straddle Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Paschimottanasana (Seated Forward Bend)

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Seated Forward Bend Pure Hot Yoga Bayswater Melbourne Yoga Classes

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…. Read more »

Vrschikasana (Scorpion Pose)

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Scorpion Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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…. Read more »

Tolasana (Scale Pose)

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Scale Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Parivrtta Trikonasana (Revolved Triangle Pose)

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Scale Pose Pure Hot Yoga Bayswater Melbourne Yoga Classes

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… Read more »

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

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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)… Read more »

Parivrtta Parsvakonasana (Revolved Side Angle Pose)

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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… Read more »

Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)

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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… Read more »

Crescent Pose, Proud Warrior, Reverse Warrior Pose

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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… Read more »

Supta Virasana (Reclined Hero Pose)

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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…. Read more »

Supta Padangusthasana (Reclined Big Toe Pose)

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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… Read more »

Urdhva Hastasana (Raised Hand Pose)

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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)… Read more »

Parsvottonasana (Pyramid Pose)

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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… Read more »

Halasana (Plow Pose)

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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… Read more »

Plank Pose

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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… Read more »

Eka Pada Rajakapotasana (Pigeon Pose)

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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… Read more »

Eka Pada Rajakapotasana (One Legged King Pigeon Pose)

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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… Read more »

Tadasana (Mountain Pose)

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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… Read more »

Hanumanasana (Monkey Pose)

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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,… Read more »

Marichyasana I (Marichi’s Pose)

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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… Read more »

Lunge with a Twist

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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… Read more »

Lunge Pose

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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… Read more »

Padmasana (Lotus Pose)

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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,… Read more »

Shalabasana (Locust Pose)

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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… Read more »