HotYogaHomePracticeKit

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CONTENTS
Welcome!.........................................................................................................................................8
HotYogaHomePracticeYourQuickStartGuide...........................................................................8
DoIwatchtheDVDorlistentotheCDfirstorreadtheHomePracticeGuidefirst?..................8
PracticingHotYogaathome.........................................................................................................10
YourPracticeSpaceInANutshell...............................................................................................11
Anoteaboutmatplacementinthisguide................................................................................12
TheDetailsOfSettingUpYourOwnHomeSpace........................................................................12
Yogaequipmentbasics:Youryogaspace.................................................................................12
Youryogamat...........................................................................................................................12
Choosingyourmat....................................................................................................................13
Matsforhotyogis.....................................................................................................................14
Youllneedatoweltoo..............................................................................................................14
Matdimensions.........................................................................................................................15
Recommendedmatthickness...................................................................................................15
Chooseonewithtexture...........................................................................................................16
Doyoutravel?...........................................................................................................................16
Matchoicesummarytable........................................................................................................17
Myrecommendations...............................................................................................................17
Cleaningofyourmat.................................................................................................................18
Noyogamat?............................................................................................................................18
Matplacementusuallydeterminedbymirrorconfiguration....................................................18
LearnfromthesmellyprobleminclassicHotYogastudios......................................................19
Thetrendischanging................................................................................................................19
Mirrorsononeandtwowalls...................................................................................................19
Onemirrorspaces.....................................................................................................................19
Theleasteffectivematplacementandpracticesolution:........................................................21
Insummary:..............................................................................................................................21
Onemirror?Hereareyourchoices:..........................................................................................21
Twomirrorsonwallsatrightangles?Hereareyourchoices:..................................................22
Heatingyourownhomespace.....................................................................................................22
Whattemperature?..................................................................................................................22
Insulation...................................................................................................................................22
Usetherightheaterforthejob!...............................................................................................23
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AtrickIdonotrecommend.......................................................................................................24
Howhotissafe?Howsafeishot?.............................................................................................24
Whatkindofsurfacesinyourroom?........................................................................................24
Heatinganoncarpetedroom:..................................................................................................25
Heatingacarpetedroom:.........................................................................................................25
Knowtheconditions..................................................................................................................26
YogaClothing.................................................................................................................................28
Wearskinfittinggear...............................................................................................................28
Modestychecks?.......................................................................................................................28
HowOftenShouldYouPractice?...................................................................................................29
WhatdobutterandHotYogahaveincommon?.....................................................................29
Soleformofexerciseorsupplementation?...............................................................................29
Somerecommendationsandsuggestions.................................................................................30
Developamotivatingpracticeschedule;onethatdeliversyouresults....................................30
Crosstraining............................................................................................................................31
Gasstation................................................................................................................................31
Moretimeforyou.....................................................................................................................31
Suggestionforstartingyourpractice........................................................................................32
Yourcommitmentwillpayoffmanytimesover.......................................................................32
YourHotYogamaintenanceplan.............................................................................................33
Whenyouprocrastinateaboutpracticing...............................................................................33
FAQsForYourHomePractice.......................................................................................................35
CanIreallyloseweightbypracticingathome?.......................................................................35
What,ifany,aretherulesaroundeatingbeforeandafterclass?...........................................35
DoIhavetomodifywhatIeat?................................................................................................36
HowmuchwatershouldIdrink?...............................................................................................37
ShouldIincorporateelectrolytesandsupplementsintomydiet?............................................38
Howessentialistheheat?.........................................................................................................39
Icantgetmyroomheatedto105F(41C).AmIgettingallthebenefits?.............................39
ShouldIwaituntilmyroomisattemperaturebeforeIstart?..................................................40
HowdoIkeepmyroomwarm?................................................................................................41
Canyourecommendaheaterforme?......................................................................................41
HowdoIknowthatImnotdoingitwrong?............................................................................44
WhatdoIdowhenImtraveling?.............................................................................................45
Whatsthebesttimeofdaytopractice?..................................................................................45
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DoIalwayshavetodoall26posesinthesamesequence?.....................................................46
Idontalwayshave90minutes.WhatdoyourecommendIdo?.............................................46
CanIuseanoiloragasheater?...............................................................................................47
Imlosingalotofheatthroughthewindows.WhatdoIdo?...................................................47
DoIneedcarpetonthefloor?...................................................................................................47
Iveonlygottimberortiledfloors.IsthatOK?.........................................................................47
Icanonlyheatto90For32C.Isthatenough?......................................................................48
IhaveathickPilatesmat.IsthatOK?.......................................................................................48
Icantseemtobalanceonmymat.WhatshouldIdo?............................................................48
Howimportantisittohaveamirror?.......................................................................................49
Icantseemywholebodyinthemirror?WhatcanIdo?.........................................................49
IdonthaveamirrorcanIstillpracticeHotYoga?...................................................................50
Iveneverdoneanyyogabefore.Isthisguidegoingtohelpme?............................................50
ShouldIalwayspracticefacingthesamedirectionorturnonmymat?..................................51
ItdoesntfeelasifImworkingashardasIworkinthestudio?..............................................51
WhatcanIdotomakesureIamworkinghard?......................................................................52
Mymusclesaresore&Imfeelingstiffafterpractice,whenshouldItakeanotherclass?......53
HowdoyourecommendtimingtheposesifImnotlisteningtotheCDs?..............................54
HowToUseThePoseSequenceGuidesBelow............................................................................55
PoseSequenceGuides...................................................................................................................56
90MinuteDoubleSetClass...........................................................................................................57
60MinuteDoubleSetClass...........................................................................................................59
PickMeUpOrTravelClasssuggestions(2Examples)..................................................................60
HotYogaClassFlowAndTypicalTimings......................................................................................62
Full90MinuteClassTextDialog...................................................................................................63
StandingSavasana[Samasthiti].....................................................................................................64
StandingDeepBreathing[Pranayama]FirstSet........................................................................65
StandingDeepBreathing[Pranayama]SecondSet....................................................................69
HalfMoonPose[ArdhaChandrasana]WarmUp......................................................................72
HalfMoonPose[ArdhaChandrasana]FirstSet;FirstSide.........................................................74
HalfMoonPose[ArdhaChandrasana]FirstSet;SecondSide....................................................75
BackBendFirstSet.....................................................................................................................76
HandsToFeetPose[PadaHastasana]WarmUp.......................................................................77
HandsToFeetPose[PadaHastasana]FirstSet.........................................................................78
HalfMoonPose[ArdhaChandrasana]SecondSet;FirstSide....................................................80
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HalfMoonPose[ArdhaChandrasana]SecondSet;SecondSide...............................................81
BackBendSecondSet................................................................................................................82
HandsToFeetPose[PadaHastasana]SecondSet.....................................................................83
AwkwardPose[Utkatasana]FirstSet,PartI..............................................................................85
AwkwardPose[Utkatasana]FirstSet,PartII.............................................................................87
AwkwardPose[Utkatasana]FirstSet,PartIII............................................................................88
AwkwardPose[Utkatasana]SecondSet,PartI.........................................................................89
AwkwardPose[Utkatasana]SecondSet,PartII........................................................................90
AwkwardPose[Utkatasana]SecondSet,PartIII.......................................................................91
EaglePose[Garudasana]FirstSet,FirstSide.............................................................................92
EaglePose[Garudasana]FirstSet,SecondSide.........................................................................94
EaglePose[Garudasana]SecondSet,FirstSide.........................................................................95
EaglePose[Garudasana]SecondSet,SecondSide....................................................................96
StandingHeadToKneePose[DandayamanaJanushirasana]FirstSet,FirstSide.....................97
StandingHeadToKneePose[DandayamanaJanushirasana]FirstSet,SecondSide................99
StandingHeadToKneePose[DandayamanaJanushirasana]SecondSet,FirstSide..............101
StandingHeadToKneePose[DandayamanaJanushirasana]SecondSet,SecondSide..........103
StandingBowPose[DandayamanaDhanurasana]FirstSet,FirstSide....................................104
StandingBowPose[DandayamanaDhanurasana]FirstSet,SecondSide...............................106
StandingBowPose[DandayamanaDhanurasana]SecondSet,FirstSide...............................108
StandingBowPose[DandayamanaDhanurasana]SecondSet,SecondSide..........................109
BalancingStickPose[Tulandandasana]FirstSet,FirstSide.....................................................110
BalancingStickPose[Tulandandasana]FirstSet,SecondSide................................................112
BalancingStickPose[Tulandandasana]SecondSet,FirstSide................................................113
BalancingStickPose[Tulandandasana]SecondSet,SecondSide...........................................114
StandingSeparateLegIntenseStretchingPose[DandayamanaBibhaktapada
Paschimottanasana]FirstSet...................................................................................................115
StandingSeparateLegIntenseStretchingPose[DandayamanaBibhaktapada
Paschimottanasana]SecondSet...............................................................................................117
TrianglePose[Trikonasana]FirstSet,FirstSide.......................................................................119
TrianglePose[Trikonasana]FirstSet,SecondSide..................................................................121
TrianglePose[Trikonasana]SecondSet,FirstSide..................................................................122
TrianglePose[Trikonasana]SecondSet,SecondSide.............................................................123
StandingSeparateLegHeadToKneePose[DandayamanaBibhaktapadaJanushirasana]First
Set,FirstSide...............................................................................................................................124
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StandingSeparateLegHeadToKneePose[DandayamanaBibhaktapadaJanushirasana]First
Set,SecondSide..........................................................................................................................126
StandingSeparateLegHeadToKneePose[DandayamanaBibhaktapadaJanushirasana]
SecondSet,FirstSide..................................................................................................................128
StandingSeparateLegHeadToKneePose[DandayamanaBibhaktapadaJanushirasana]
SecondSet,SecondSide..............................................................................................................130
TreePose[Tadasana]FirstSet,FirstSide.................................................................................131
TreePose[Tadasana]FirstSet,SecondSide............................................................................133
ToeStand[Padangustasana]FirstSet,FirstSide......................................................................134
ToeStand[Padangustasana]FirstSet,SecondSide.................................................................136
CorpsePose[Savasana]...............................................................................................................137
WindRemovingPose[PavanaMuktasana],FirstSet,SingleLegFirstSide................................139
WindRemovingPose[PavanaMuktasana],FirstSet,SingleLegSecondSide...........................141
WindRemovingPose[PavanaMuktasana],FirstSet,DoubleLeg..............................................142
WindRemovingPose[PavanaMuktasana],SecondSet,SingleLegFirstSide...........................144
WindRemovingPose[PavanaMuktasana],SecondSet,SingleLegSecondSide.......................145
WindRemovingPose[PavanaMuktasana],SecondSet,DoubleLeg.........................................146
SitUp...........................................................................................................................................147
CobraPose[Bhujangasana],FirstSet..........................................................................................149
CobraPose[Bhujangasana],SecondSet.....................................................................................152
LocustPose[Salabhasana],FirstSet,SingleLegFirstSide..........................................................153
LocustPose[Salabhasana],FirstSet,SingleLegSecondSide.....................................................155
LocustPose[Salabhasana],FirstSet,DoubleLeg.......................................................................156
LocustPose[Salabhasana],SecondSet,SingleLegFirstSide.....................................................157
LocustPose[Salabhasana],SecondSet,SingleLegSecondSide................................................158
LocustPose[Salabhasana],SecondSet,DoubleLeg...................................................................159
FullLocustPose[PoornaSalabhasana],FirstSet........................................................................160
FullLocustPose[PoornaSalabhasana],SecondSet...................................................................162
BowPose[Dhanurasana],FirstSet.............................................................................................163
BowPose[Dhanurasana],SecondSet.........................................................................................165
FixedFirmPose[SuptaVajrasana],FirstSet...............................................................................166
FixedFirmPose[SuptaVajrasana],SecondSet..........................................................................168
HalfTortoisePose[ArdhaKurmasana],FirstSet........................................................................169
HalfTortoisePose[ArdhaKurmasana],SecondSet....................................................................171
CamelPose[Ustrasana],FirstSet................................................................................................172
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CamelPose[Ustrasana],SecondSet...........................................................................................174
RabbitPose[Sasangasana],FirstSet...........................................................................................175
RabbitPose[Sasangasana],SecondSet......................................................................................177
HeadToKneePose[Janushirasana],FirstSet,FirstSide............................................................179
HeadToKneePose[Janushirasana],FirstSet,SecondSide.......................................................181
IntenseStretchingPose[Paschimottanasana],FirstSet.............................................................182
HeadToKneePose[Janushirasana],SecondSet,FirstSide.......................................................183
HeadToKneePose[Janushirasana],SecondSet,SecondSide...................................................184
IntenseStretchingPose[Paschimottanasana],SecondSet........................................................185
HalfSpineTwist[ArdhaMatsyendrasana],FirstSet,FirstSide...................................................187
HalfSpineTwist[ArdhaMatsyendrasana],FirstSet,SecondSide..............................................189
BlowinginFirmPose[Kapalbhati],FirstSet................................................................................190
BlowinginFirmPose[Kapalbhati],SecondSet...........................................................................192
CorpsePose[FinalSavasana]......................................................................................................193

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WELCOME!

Whetheryoupracticesolelyatastudio,athomeora
combinationofboth,myintentioninproducingthis
instructionalguideistogiveyousomeexcellent
resources,techniquesandtipstoenhanceyouryoga
experience.

IrecommendyoureadthenextsectionHotYogaHome
PracticeYourQuickStartGuidefirstandhavea
notepadandpenonhandtomakenotesespeciallyas
youcontinueonthroughtheguide.

Ivecreatedthissectionspecificallytohelpyouget
startedquicklyandeasilywhileyoudiveintothewealth
ofcontentacrossthisentireguideandtheaccompanying
DVDandCDs(ifyouhavethem).

Namaste,

Gabrielle

HOTYOGAHOMEPRACTICEYOURQUICKSTARTGUIDE

DOIWATCHTHEDVDORLISTENTOTHECDFIRSTORREADTHEHOME
PRACTICEGUIDEFIRST?

1. IfyouarenewtoHotYoga/Yoga
IfyouarecompletelynewtoyogaorHotYogaIrecommendyoureadtheentire
introductioninthisguideFIRST(allthewayuptowherethefirstposebegins).

Thiswillgiveyouaperfectideaofwhatyouwillneedtogetorganizedbeforeyoubegin
sothatyoucanmakeyourfirstexperienceaverypositiveone.

Youllfindeveryconceivabledetailinthisguidebutheresaprcis!

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Attheveryleastyouregoingtoneed:

1. Ayogamatthatisnottoothick(youllseemyspecificrecommendationslaterin
thisguide);
2. Alargeenoughspacesothatyouwonthitanythingasyoupractice;
3. Amirrorofsomesortinfrontofyouforselfcorrection;
4. Lightyogaclothingthatwillallowyoutomovefreely.

InallhonestyIthinkwatchinganyexercisevideowithoutparticipatingisdifficultand
evendull,soonceyouvereadtheintroductorysectioninthisguidethenIrecommend
youwatchtheDVDwhilefollowingalongonyourmatandattemptingtheSECONDSET
ofeverypose.

Thismeansthatyouwatchthefirsttimearound,thenjoininforthesecondrepeated
pose(usuallyknownasthesecondset).

OnceyouhavepracticedalongtotheDVDafewtimes,youllfindthatthisseriesisvery
easytofollow;hasaverypleasantandfunctionalflowandwillbesufficientlycommitted
toyourmemorynottoneedthevisualsupportoftheDVDtopracticeto.

ThenyoucanmovetousingtheCD/MP3alone.Thiswillreallyhelpyoutuneintoyour
ownbodyandmakecorrections.

Finally,Idsuggestexperimentingwithpracticingsilentlywithjusttheposethumbnail
photosasareminderthiswayyouwilltrulydeveloptheinneryouatthesametime
astheouterone!

Me?Imostlypracticetoanaudioclass(thesameoneyouhave!)Ilikethefeelingthat
IaminareallivestudiowithothersIfindIworkharder.ButitsYOURpracticeand
withahomepractice,themostimportantthingisforyoutofindoutwhatworksfor
you,intermsofbothmotivationandpracticality!

TheDVDandthisguideitselfwillbecomehelpfulreferencesforwhenyouwanttolook
atimprovingyoureffortsinparticularposes,orlookforcorrectionstomake!

2. DoneafewBikramorHotYogaclassesbefore?
Ifyouhavealreadypracticedafewtimesorareatleastfamiliarwiththepracticethen
readthehomepracticestudiosetupinformationstartingonPage12.

AfterthatyoucansimplyplayyourCDs/MP3andjumpin.

Easy!
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PRACTICINGHOTYOGAATHOME

Althoughpracticinginapurposebuiltstudioistheidealoptionformostyogis,
sometimesthereisnochoicebuttodoyourownthing.Thereareseveralreasonswhy
studiopracticemaybeimpractical:

Youliveorworktoofarawayfromastudiotogetthereasregularlyasyou
wouldlike.
Thereisnostudiowithinareasonabledistance.
Youneedtobeathomeforlogisticalreasonstorunyourhomeorbusiness.
Youareawayonbusiness,oronholidayswherethereisnostudiooryouhave
limitedtimetogettoastudio.
Youdonthaveafull90minutestodothewholeseriesandneedtopracticefor
ashortertime.Youmayhaveyoungchildrenorthedayseemsincrediblyshort
becauseofthe2dailyschoolruns.
Youdonthave90minspracticetimeavailableandtheadditionaltraveltimeto
andfromthestudio.Letsfaceit,youcouldeasilybespendingbetween2and3
hoursintotal.
Youpreferpracticingonyourownterms,duetotemperament,illness,injuryor
simplybecauseyousimplypreferpracticingsolo.

Youmaynotbeabletorecreatethehightemperaturesandmirroredenvironmentina
HotYogastudioBUTbeforeIinstalledmyownpersonalhomestudioIhadoccasion
topracticetheseriesinmyloungeroomnearawindowwiththesunstreaminginona
warmsummerday.Idefinitelyworkedupagreatsweat.

IdidnthaveamirrorbutatleastIwasdoingyoga!

Therearenohardandfastrulesastowhattodoandwhere.Here,however,aresome
guidelinestoguaranteeyoullgetthemostoutofyourhomepractice.

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YOURPRACTICESPACEINANUTSHELL

Energetically,ifyouarepracticingathome,itisbettertohaveaspacethatisdedicated
toyourpractice,evenifitservesotherpurposesatothertimes.Youmaystillneedtodo
alittlefurnituremoving.

Imgoingtogiveyouathumbnailsummaryfirst,soyoucangettogripswithgetting
yourspaceready.ThenIllgointogreatdetailfurtheroninthisHomePracticeGuide.

Thesizeoftheroomwilldeterminethenumberandpositionofmirrorsandthestrength
oftheheaters.Thefloorcoveringwillalsobeimportant.Ifyouareableto,heatyour
roomtobodytemperature(98.6For37C).Wellgettothenittygrittyofheaterssoon!

Trytocloseoffthespaceforsavingenergycosts(andkeeptheheatin).Setupamirror
ononewallthatiswideenoughsothatwhenyoustandbackyoucanseemostof
yourselfinthemirrorforthestandingposes.Youwillbesurprisedhownarrowthe
mirrorcanbe.

Ifyouarealsopracticingataprofessional
studio,pleasemakeaconsciousdecisionto
practiceindifferentpartsoftheroom,
especiallyifyourhabitistoalwaysgravitate
totheonespot.Iliketoencourage
studentstomovesothattheirpracticecan
evolveandgrow.

Ifyouareforeverfoundinthesameside
andsamerow,thenmoveyourself
somewheredifferent.Ifyouarethatperson
whoalwayssetsuprightupnexttothe
mirror,seewhathappenstoyourpractice
whenmovebackarow,oryoupurposely
positionyourselfbehindsomeonesoyou
cannolongerseethemirror.

Youryogaspaceissafeanddependableso
shiftyourselfandshiftyourenergy.

Alright!Thatsthebasicgeneralitiesofpracticingathome.Readonforthedetails.

Evenasmallwallmountedmirrorworks well
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ANOTEABOUTMATPLACEMENTINTHISGUIDE
Allthephotosinthisguidehavebeentakenwiththestudenthavingmaximumcontact
onthemat.Howyoustandonyourmatandwhichdirectionyoufaceislargely
determinedbythespaceyourein,thefloorcoverings,themirrorplacementandsize
andotherfactors.Apublicstudiowillhavetheirownritualsthatbyandlargeyouhave
torespect.Iwillcoverallofthisinthisguidetoclearitallupforyousoyoucanmake
thebestchoicesforyou.

Sometimesinthephotoyouwillseethemodelturningaroundtofacetheopposite
directionbetweensetsorsidesofapose(forexampleinStandingHeadtoKneeorTree
pose).Thisissoyoucanseethemostdetailedsideofthebodyandposeclosesttothe
camera.Youarenotsupposedtoturntofacetheotherwallinyourownpractice.

Yourgeneralruleofthumbinyourownpracticeis:
Totrytostayfacingthesamewayforyourposesinordertomaketheleastnumberof
nonessentialmovements.Whereveryoupractice,thewayyoustandisgoingtodepend
onhowyourpracticespaceissetup.

Bytheendofthesectiononsettingupyourspaceyoullknowtheinsandoutsofwhat
todo.

THEDETAILSOFSETTINGUPYOUROWNHOMESPACE
YOGAEQUIPMENTBASICS:YOURYOGASPACE
Inthissectionwelllookatallthewaystosetupyouractualphysicalspace.Illeven
havesomesuggestionsforyouifyoupracticeatapublicstudio.Imgoingtocoverwhat
todoifyouhavehardfloors,carpetedfloors,examinethedifferentmats,heaters,
insulationandthatHotYogastaple,yourmirrors.
YOURYOGAMAT
Letsstartwiththeessentials.Itistruethatyou
candoyogaanywherebutthereisasinglepiece
ofequipmentthatwillmakeyourpracticemore
possible,elegantandeasyforyouandthatis
youryogamat.

IhavebeenknowntojustpracticewhereIfind
myselfwhenIwanttopracticeaposeor3(!)to
refreshorgroundandfocusmyself.ButIdo
alwaysrecommendamatforyourregular
practice.

Yourmathelpsdefineyouryogaspace
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Ifyoudonthaveamatthengoandbuyonebecausetherearemanymoreadvantages
tousingoneoverjustpracticingwithout.

YourmatisaHotYogaessential.Itwill:

Defineyourspace,nomatterwhereyoudoyouryoga,atastudioorathome.In
astudioitdefinestheextentofyourpersonalplaceinapublicspace.Athomeit
helpstoinstantlytransformtheuseofyourhousespacetoyogaretreat.
Keepyourspacehygienicbyprotectingyourfloor.Hotyogacanbeaverysweaty
business!Itsmucheasiertocleanyourmatratherthanwashyourcarpetor
mopthefloor.Youllbeabletoeasilykeepyourspaceclean,smellingfreshand
lookinggreat.
Helpcreateyourpracticemindset.Yourmatsapowerfulanchor.Simplylaying
yourmatdownwillanchoryoutoyouryogaframeofmindfromwhichyoucan
gainthatpeaceandinnercalm.
Providecomfort.
Provideyouwithanonslipsurfaceforimprovedsafety.
Beagroundingfoundationforyourposesandhelpyoucreatetraction.
Keepyourtowelfrommovingaround,orslippingifyouhaveapolishedfloor.
CHOOSINGYOURMAT
Thereareamyriadofmatsavailableonthemarket.Therearemanytypesofmat
materialswhichincludethosemadeoutofnaturalrubber,PVC,jute,cottonandsoon.
Thankfully,forthemostpart,thechoiceisalittlemoresimpleforanysweatinducing
yoga.Wecanprettymuchruleoutcottonandwovenmats.Itissimplynotpractical.
Youreallyneedawaterproofbase.

Yourmatsapowerfulanchor.Simplylayingyourmat
downwillanchoryoutoyouryogaframeofmindfrom
whichyoucangainthatpeaceandinnercalm.
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MATSFORHOTYOGIS
Stickymatsthematsofchoiceforhotyogisareusuallymadeofecofriendlyrubber
orPVCorsomehybridmaterial.Theystopyoursweatmakingitswayontoyourflooror
intoyourcarpet(andwhatahorriblesmellthatcreates).

Ifyoureallergictonaturalrubber(latex)thenyouwillhavetochooseaPVCmat.PVCis
moredurable,morestickyandalsotendstobemorespongy.Thesecanlastyears.

YOULLNEEDATOWELTOO
Mosthotyogisactuallypracticeonatowel.Becauseyouarelikelytosweatalot,the
interveningtowelabsorbsandcontainsyoursweat.Itwillalsostopyouslippingandalso
providesalayerofcomfortandpaddingontopofyourmat.

Chooseatowelthatisatleast5footlong(or1.5metres)andaswideasyour
mat(24inchesor61cm).
Useatowelthatisnottoothick,orthecombinedthicknessofyourmatand
towelwillbearealbalancechallenge!Avoidtowelsthathaveavelourorsmooth
surfacetheyllbealittletooslippery!Thintowels,worntowelsorevenlower
qualitytowelscertainlyseemtoworkbest.
Washyourtowelaftereachclasstomaximizehygiene.

Hotyogisgenerallychooserubber/PVCmats
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MATDIMENSIONS
Itsgoodtoknowthatyourchoicesareprettymuchtolimited
latexorPVCorotherrubberyproducts.Generallyyoucanbuy
matsthatareprecut.Mostofthetimetheyare68incheslong
and24incheswide(172cmby61cm).Onlyifyourewellover6ft
talldoyouneedalongermat.Youcanresearchlongermats
online,orgotoarubbershopandbuymatsbytheyard/meter.

RECOMMENDEDMATTHICKNESS
Thespongierandthickeryourmatthemorecomfortable.The
downsideisthatifyourmatistoothick(likeaPilatesmat)you
willdefinitelyfindchallengeinyourbalancingposes.

Youcanfindmatsthatvaryinthicknessfrom1/16
th
inchto
inchor1.5mmto12mm.Thiscouldgetconfusingifyoudont
knowhowtochooseamat.Findingtherightcomfortleveldoes
dependonwhatyouplaceyourmaton.Yourmatwillfeel
differentifyouplaceitonacarpetedfloororahardfloor.So,go
forcomfortbutnottoothick!

Whilethisinch(6mm)matisthickandcomfortable,
itwillbetoospongyovercarpet
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Ifyoupracticeonahardfloorthen46mm(uptoinch)isprobablythebestforyouto
providealittlecushioningandstillnotbesothickthatitadverselyaffectsyourbalance.
Dontuseanythingthickerthan6mmorinch.

Ifyoupracticeonacarpetedfloorthenyoucanuseamatasthinas1/16inchor1.5mm
andgotoamaximumof4mm.
CHOOSEONEWITHTEXTURE
Amatwhichhasalittletextureorbumpsisgoingtoprovidemoresurfaceareafor
contact.Thismeansyouwillbemuchlesslikelytoslip,youllhavebetterconnection,
betterstabilityandbettertraction.

DOYOUTRAVEL?
Ifyoutravelalotandwanttotakeyourmatwithyouwithoutitweighingyoudownso
much,thentherearefantastictravelmatsofabout1/16inch(1.5mm)thatwillfold
awayeasilyinyourluggage.Youcanevenfindexamplesthatabsorbsweat,aretextured
andareofanatural/manmadematerialblend.

Texturehelpskeepyoufromslipping
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MATCHOICESUMMARYTABLE

Easeof
balance
Enhancesground
connection?
Comfortable
againsthardfloor?
Comfortable
againstcarpet?
Thinmat
1.53mm
(1/161/8)
Yes Yes Minimal Yes
Regularmat
34mm
(1/81/4)
Yes Average AverageGood Average
Thickmats
6mm+above
No No Yes Toospongyfor
yogacomfortable,
butlittletraction+
hardtobalance
MYRECOMMENDATIONS
Thebestallrounderforastudioorhomepracticeisainchthickor4mmstickymat.It
willgiveyouenoughversatilitytoallowyourpracticetoprogressonahardorcarpeted
floor.Iusemy1/16inch/1.5mmmatatourhomestudiobecausetheflooriscarpeted.
OnahardfloorItakemyc.4mmmat.

Ultrathin1/16inch(1.5mm)matgreatforcarpetedfloorsandtraveling
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CLEANINGOFYOURMAT
Youwillobviouslywashyourtowel,butdontforgetthatyourmatisgoing
toabsorbsweatandodors.Somematscangointhewashingmachine.We
liketousealittlespraybottlewithwaterandafewdropsofteatreeand
eucalyptusoils.

Wesprayourmatslightlyandthenwipethemcleananddry.Theotherthing
wedoisplacethematsoutinthesunafteralightwashorwipedown.Spray
yourmateveryclassor2.Washthemwelleverydozenclassesorasrequired.
NOYOGAMAT?
Whilepracticingwithoutamatonanonslipsurfaceisacceptableitisnotideal.Itis
certainlyeasiertoliedownandrelaxmorefullywhenyouhavesomedegreeof
cushioningratherthanlyingdirectlyonhardfloor.

Rememberthatamatisprotectiveofyourfloorcoveringifnothingelse.Sopracticing
withoutamatoncarpetmaynotbethebestthingifyouaresweating.Keepyourspace
hygienicandsmellfree.
MATPLACEMENTUSUALLYDETERMINEDBYMIRRORCONFIGURATION
Yourfloorcoveringtypemayaffectyoursafetyandhowyouwillsetupyourmator
mats.Howeveritisyourmirrorsizeandnumberofmirrorswhichwilldeterminehow
youuseyourspace.

Atastudiousuallytheonlythingstoppingyouseeingyourselfinthemirroristhe
presenceofotherstudents!Howeverathome,mostpeopledonthavelargeexpanses
ofmirror.ButthatisOK.Youactuallyneedalotlessmirrorareathanyouthinkandcan
getbywithquiteanarrowmirror.

Ofcourseifyoucanmanagemirrorsof23footor1meterandmorethenthisisvery
acceptable.Youdowanttohavemaximumcontactonyourmatandortowelforyour
class.SobelowIwillshowyouallthebestwaystosetupyourspacewithrespectto
mirrors,matsandtowelsappropriatetoyourconstraints.

Youmaynotbeabletoseeyourwholebodyallthetime,butyoullbesurprisedhow
muchyouactuallycansee.Whatsmoreimportantisthatyourrelianceonyourselfto
creategreatalignmentwillimprovewithtime.Therearemanystylesofyogaforwhich
nomirrorsareeverused.Sodontgettoohunguponit.Justmakeitagoaltowork
towards.

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LEARNFROMTHESMELLYPROBLEMINCLASSICHOTYOGASTUDIOS
Studentsareaskedtosettheirmatsupsothattheystandfacingthemainstudiomirror
(thenarrowendofthematclosesttothemirror).Onethirdofthewaythroughclassthe
studentisaskedtostraddletheirmatforthewarriorposes.This,inmymind,has
alwaysbeenabigproblem.

Thestudentsarenolongerontheirmatsandusuallyoncarpet.Theysweatdirectlyon
tothecarpetorthefloor.Thiscausesthesweattostaybehindaftertheclass.Theroom
canreallyendupsmellingvery,verybadbecausethesweatisnotbeingremovedfrom
theroom.
THETRENDISCHANGING
Thankfully,andnotbeforetime,thetrendischanginginstudiosaroundtheworld.
Thesedaysstudentsareaskedtochangedirectionandfaceasidewallfortheposes
wheretheyneedtostepout.Theyhavemoregripandtraction.Theyaresaferandthe
posesaremuchmoreriskfree.

Sowhyisthisimportantifyouaregoingtopracticeathome?Becauseyoucantake
theselessonsandmakesureyouhaveasafeandsatisfyingpractice.
MIRRORSONONEANDTWOWALLS
UsingamirrorisoneofthegreatbenefitsinyourHotYogapractice.Yourposeswillbe
better,moreeasilycorrectedandyourmeditationandselfconnectionwilldeepen.Ina
studio,youwillusuallyeitherfindmirrorsonamainwall(thelongestwall)oryouwill
findthemalsoonanadditionalsidewall.Theaimisforyoutostandsquaretoamirror
andbeabletolookatyourselfintheeyewherepossible(posedependentofcourse)
andalsotobeabletolearntheskillofselfcorrectingyourposes.
ONEMIRRORSPACES
Whenwefirsthadstudentsatourhomeitwasonlyafter2classesthatourhouse
startedtostinkofsweat.Rememberthatyouplaceatowelonyourmat.Well,we
discoveredthatturningyourtowelonyourmatinaTformationisusuallyallittakesto
soakupallthesweatoftheaverageyogastudent.

Toimproveonthisyoucanevencrosstwomatsinatformation.Inthiswayyoucan
stepoutsafelyonyourmatwithoutslippingandstillseeyourselfinyoursinglemirror.
Whenyoustartyourfloorposesyousimplyrealignyourtowelonthecentralmatifyou
needto.

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Whenyouinitiallysetupyourspace,makedowithwhatevermirroryoucanand
maximizeyourviewbycleverpositioning.Youdbesurprisedhowmuchofyourselfyou
canseeinthemirrorduringthefrontfacingstandingposes.Trytiltingthemirrordown
alittleforevenmorebodyvisibility.

Yourmirrordoesntneedtobeverywidebecausethereareonlyveryfewposeswhere
youstepouttotheside.

IfitisnotwideenoughtoseeyourselfinposessuchasTrianglePoseforexamplethen
dontfret,youcanchangeyourpositionfromclasstoclass,orstepoutfromthenarrow
endalongthelengthofyourmat(bychangingdirectionforanywarriorpose)anduse
yourdevelopinginnereye,orproprioception.

2matsandatowelinaT 1matandatowelinaT
Yourmirrordoesntneedtobeverywidebecausethere
areonlyveryfewposeswhereyoustepouttotheside.
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THELEASTEFFECTIVEMATPLACEMENTANDPRACTICESOLUTION:
Theleasteffectivesolutionistophysicallymoveyourmatat90degreesforthewarrior
poses.Thisisagreatdisruptiontoyourpracticeasitmarkedlydisturbsyourfocusand
concentration,soisnotrecommended.Aimtokeepyourmatorbothmatsinone
positionfortheentireclass.IthinkitsOKtomoveyourtowelonceduringyourclass
whenyouaremovingfromStandingtoFloorposes.Butthats
it.Dontfuss,justsetandforget.
INSUMMARY:
ONEMIRROR?HEREAREYOURCHOICES:

YoumayormaynotsliponcarpetbutIstronglyadviseyouneversweatonyourcarpet.
Ifurtheradvisethatyouneveruseyourcarpetinsteadofyourmatwhenyoucansimply
changeyourownorientation.

Turntothesideforyourwarriorposes,orfacethemirrorwithatowelacross
yourmatinaTformationsothatyoucanalwaysfacethemirrorinallstanding
posesandchangethetowelalongthematforthefloorposes.
Forextrafloorprotection:2matsinaTandatowelacrosstheTandchange
thetowelorientationforthefloorposes.
Ifspaceislimited,youmaysimplyturnonyourmatforsomeposes
Istronglyadviseyounever
sweatonyourcarpet!
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TWOMIRRORSONWALLSATRIGHTANGLES?HEREAREYOURCHOICES:
Facethemirrorwithatowelalongthelengthofyourmat.
Turntothesidewallmirrorduringyourwarriorposes.TurnbackforTreeand
ToeStandandforallyourfloorposes.

HEATINGYOUROWNHOMESPACE
WHATTEMPERATURE?
Itisgenerallyacceptedasthenorminpublicstudiosthatthetargettemperatureis
105For41C.Asaresultmoststudentsliketoreplicatethatathome.My
recommendationsarebelow.Iliketoaimforbodytemperature(98.6For37C)and
createtherightmoistureconditionstogiveoptimalresultsaswellasanattainable
heatinggoal.Asyoulldiscover,creatingtherightconditionsisnotjustabouttheheat
andyoucanplaywithyourmoisturelevelstomakeheatingeasierandlessexpensive.
Soreadon!
INSULATION
Youmaybeabletoheatyourroomtoyourdesired
temperaturelevelbutyoureallydontwantittotaketoo
long.InfactinIthinkitsreasonablethatittakes2030
minstoheatinsummerand45minutesinwinter.

Onceyouturnontheheatyouwantittostayintheroomandnotbelosttothe
outside!Yourheatingcostswillbevastlyreducedifyoucancontaintheheatwithinyour
practicespace.Sohereareafewpointerstobuildingamoreenergyefficientspaceover
time.

Insulationisprobablyoneofyourhighestconsiderationsandwillgreatlydetermineyour
heatingsuccess.Takeextracaretoinsulatetheceilingverywell.Ifyouliveinacold
winterclimatethenyouprobablyalreadyhavethiscoveredandyourwindowswill
probablybedoubleglazed.

Ithelpstoinsulateyourwallswelltoo.Ourpartoftheworldisnotverycoldanditsnot
commontofinddoubleglazingsoweplaceinsulationfilmonthewindowsanduse
thickerpanes.

Regardlessofyourweatherconditionsifyoucan,alwaysaimtooverinsulate;thatis
aimforahigherthanregularRvalue.

YouroptimumRvaluewilldependonwhereyoulivesofindoutwhataregularhome
needsandthengoupanotch!

Insulationisprobablyoneofyour
highestconsiderationsandwillgreatly
determineyourheatingsuccess.
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Firstlyhowever,seehowyougowithwhatyouvegot.Itdoesnthavetocosttheearth.
Itcouldbeassimpleaseliminatingdraftsandliningyourwindows.Infact,whenyou
taketheplunge,thelittleextrayoudospendoninsulationisgoingtosaveyouapacket
evenintheshortterm.

USETHERIGHTHEATERFORTHEJOB!
Notallheatersarecreatedequal!Mostdomesticheatershaveathermostatthatcuts
offthepowerlongbeforeyourroomisheatedtobodytemperature.Youmayfindit
difficulttoheatyourroompast90Fahrenheit(3032Celsius).

Thismeansthatitdoesntmatterhowmanyheatersyouhaveonintheroomyouwill
behardpressedtogettheroomsuperheated.Youwillhavetoresearchthebestheater
foryourspace.

Checkoutthisdiscussionaboutheatersinourforum:
http://www.hotyogadoctor.com/index.php/site/forum/viewthread/35/
AlistofheaterbrandsandmodelsisintheFAQsection.

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ATRICKIDONOTRECOMMEND
Manystudioownersusethisnexttrick,butitisoneIdonotrecommend.Theybuya
heatingsystemandplacethethermostatoutsideoftheroom.

Theytrytotrickthesystemintosuperheatingtheroom.Theheaterthinksitisnever
gettingtotemperaturesokeepsworking.

Theproblemwiththissystemisthatyouhavenocontrol.Thetemperaturecouldrise
abovesafelevelsandyoumaynotknowit.Moisturelevelscanalteryourperceptionof
howhotaroomreallyis.

If,forexample,theroomtemperaturegetstoabove107For42C,thenyouare
enteringdangerousterritorywhereyourbodymaynotbeabletocoolitscore
temperaturesufficiently.
HOWHOTISSAFE?HOWSAFEISHOT?
Thereisaveryusefularticleonthisverysubjectatoursistersitehttp://www.bikram
yoganoosaaustralia.com/hotyogafacts.htm

YoumayalsowishtoreadHowHotIsHotYoga?availableforfreedownloadat:
http://www.hotyogadoctor.com/index.php/site/poses/

Youmaywishtoresearchusingaradiantspaceheater.Theyremovetheneedfor
completelyclosingoffthespace.Ensurethatyouryogaspaceisremovedfromdrafts.
WHATKINDOFSURFACESINYOURROOM?
Rememberthatinsulationisaprimeconsideration.Andalsotakeintoaccountwhat
surfacesarepresent.Weconvertedagarageonce,thehardcoldfloorpreventedthe
temperaturerisingsufficientlyandnecessitatedfullcarpetcoverage.

Carpetinghadahugeeffectimmediatelygivingustheresultswewereafter.(Yes,we
hadacustomcutandedgedportionofthecarpetthatwerolleduptoparkthecar.But
yogatookpreferenceandwedidntusethegarageforayear!)

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HEATINGANONCARPETEDROOM:
Theroomcouldtakelongertoheatduetolessenedinsulation.
Thefloorwillbemoreslipperyifyoursweatlandsonthefloor.
Itiseasiertokeepcleanandsmellingfresh.
Youwillprobablyhavetofaceoneofthesidewallsandstepoutfromthe
narrowendofyourmatforyourwarriorandtriangleposes.Thisisanimportant
nonslipsafetyconsideration.
Youmaychoosetohavetwomatsplacedat90soyoucancontinuallyfacethe
mirroredwall.

HEATINGACARPETEDROOM:
Thickplushpilecarpetorcarpetwiththickunderlaymaychallengeyour
balance.
Ensuretheroomcanbewellventilatedafteryouryogasessiontogetridofthe
smellofsweatandtodryupanymoisture.
Makesureyousweatonyourtowelandnotonthecarpet.Thesmellcanbevery
persistentandneedsprofessionalcleaning.Welearnedthisthehardway.Our
housestankafteronly2classes.Tryourtrickofplacingyourtowelat90degrees
acrossyourmat(evenconsiderbuyingasecondthinnermattoplaceunderyour
towel)intheshapeofaTorttostartyourclass.Youcanrealignyourtowelif
youincludefloorposesinyourpractice.Plus,theaddedbenefitisthatyousoak
upthesweatandyougetridofitinyourclotheswash.

Thisnoncarpetedspacewillfeelcolderandtakelongertoheat
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Ifyoucan,thenindoor/outdoormarinestylecarpetisbestbecauseitisfully
washableandmuchmorehygienic.Why?Becausethebackingofregularcarpet
soaksupodorsandisabreedinggroundformicroorganisms.
Domesticallylaidcarpetusuallyhasunderlay.Theextralayersandthedifficulty
indryingitoutfully,makesitahealthhazard.Somakesureyoumakeatwitha
towelorextramat.
Inourfirsthomestudioweusedanedgedpieceofcarpetthatweliftedand
aired.
KNOWTHECONDITIONS
Havemoistureandtemperaturegaugesvisibleatalltimes.Youcanbuytheseonone
neatlittleunitthatalsoshowsthetime.Positionitabouthalfwayupintheroom,not
onthefloor,becauseheatrisesandafloorreadingisconsiderablylower.Youwantan
averagereading,soexperimenttodiscovertheextremesandplacetheunitwhereit
readsclosetotheaverage.

Acarpetedspacewillbeeasiertoheat
Justmakesureyoukeepitsmellingfresh!
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Useelectricratherthangasheatingbecauseofventilationproblemswithgasinasmall
enclosedspace.Circulatingoilheatersarealsofine.Ipreferfanheatersbecausethey
aremoreresponsiveandyoucanalterconditionsquickly.

Theyalsohelpcirculateairwhichaids
evaporativecoolingofthebody.Dontpoint
themdirectlytowardyourselfastheydotend
todryyououttoomuchplusitisgenerally
distractingtoameditativepracticetohave
hotairblastingawayatyou!Radiantheaters
canbeaverysuccessfuloption.

Youwantareliableheatthatiscontrollable
becauseyoudontwantyourattentionon
frequentlymonitoringthetemperature.You
wantyogawithminimaldistraction.Ifyour
heaterispowerfulenoughitshouldonlytake
2045minutestogetuptotemperature.

Youmayneedtointroduceavaporizerto
controlthemoistureintheroom.Youare
aimingforbetween45and80%humidity
(optimalhumidityis6070%).Lessthan30%
andyouwillneverfeelthatthetemperature
isquitehighenough,evenwhenitrises
beyond105F(41C).

Converselyifthehumidityis75%andhigheryoumayfindthatheatingtobetween90
95F(3335C)isallyouneedtosweatsatisfactorily.ThisisaGREATreasontomake
sureyouhaveenoughmoistureintheroom.Youwillsavemoneyonheatingbillsand
stillhaveafabulousworkoutwithoutriskofheatexhaustion.

AnexampleoftheXpelairheaterswehaveused
withgreatsuccess.Thehotairblowsinall
directions(eventhoughitlookslikeitdoesnt!)
Avaporizerorhumidifiercanbehelpful
Googlebothtermsforlocalchoices!
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YOGACLOTHING
WEARSKINFITTINGGEAR
Whenyousweat,looseclothingstickstoyourbody.Thisfeelsunpleasant.Irecommend
athleticorgymgear:Sportsbras,singletsorbikeshortsorcapris.Itisagoodideato
wearpantsthatallowyoutoseeownkneesinthemirror(especiallyasabeginner).You
mayfindthishelpsyoulockyourkneesmoreeffectively.

Choosegoodqualitywearthatwicksmoistureawayfromtheskin.IalwayswearLorna
JaneActivewear.EveryyogiandyoginiintheHotYogaMasterClass Manual,DVDs
(seewww.HotYogaMasterClass.com)andinthisguideispicturedwearingLornaJane.

MODESTYCHECKS?
Modestychecksarewhathappenswhenyoufeelcompelledtofixandadjustyour
clothingforANYreason.Ifyoueverhavetoadjustyourclothingtomakesureyourbits
arecoveredthenyouarewearingthewronggear.

Findsomethingwithmorecoveragethatstaysput.Andanoteonpublicmodesty:The
yogaroomisnotaplacetowearstringbikinis,tinypants,plungingnecklinesortobe
spillingoutofyourbraorpants.Samegoesformen:Pleasewearpantsthatcover
yourself.ManytimesIhaveseenalotmorethanIcaretosee,inallmannerofposes.

Ifyoueverhavetoadjustyourclothing
tomakesureyourbitsarecovered
thenyouarewearingthewronggear!
Hereareafewdifferentclothingcombinationstoconsider
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HOWOFTENSHOULDYOUPRACTICE?

Areyouoneofthoseyogiswhosaythatyouhavealovehaterelationshipwiththis
yoga?Itsfunnyhowmanypeoplesaytheyhateitbutwhattheyreallyloveandcant
getenoughofisthesupremelysatisfyingfeelingafterclass.IguessIamluckybecauseI
loveitbothinandoutoftheroom.Thequestionstillremainshowever,howmany
timesperweekshouldyoupractice?

Thisisaquestionaskedbyjustabouteverynewstudentanditisadifficultquestionto
answer.Yourpracticescheduleisgoingtobedeterminedbyyourlifestylecommitments
andhowfaruponyourlistofyourprioritiesyouryogapracticesits!Perhapsyouraimis
tobalanceyourpracticewithahecticlifestyleorafullactivetimetable.

Workoutwhatyouwantandhowquicklyyouwanttoachieveyouroutcome.Willyou
bewantinggradualorquickchange?Thisstyleofyogacanbringyouanincredibleand
remarkablyfastmakeover.
WHATDOBUTTERANDHOTYOGAHAVEIN
COMMON?
Myhusbandusesanexcellentanalogy.Likebutterkept
inthefridge,themoreoftenyoutakeitoutofthe
fridge,theeasieritistospreadbecausethelesstimeit
hastosetbacksolid.ThemoreyouattendHotYogaper
weekthemoreeffective,moreprofoundandmorelong
lastingthechangewillbe.

SOLEFORMOFEXERCISEORSUPPLEMENTATION?
Maybeyouloverunningorswimmingorwalkingorexerciseatthegym(weightliftingor
aerobicclasses).Perhapsyouwanttocrosstrainandsupplementyourexistingroutine.

Maybeyouwantyouryogapracticetosupplementyourtrainingordanceschedulein
ordertogetthestretchthatyoudontgetelsewhere.Highlevelathletestriathletes,
Olympicathletes,professionalfootballers,basketballers,swimmersandsurfersalluse
HotYogatogivethemaphysicalandpsychologicaledge.

IhavemanystudentsforwhichHotYogaistheironlyformofexercise.Theybasetheir
otheractivitiesaroundittothevirtualexclusionofotherformalexercise.Partlybecause
itissoincrediblysatisfyingandpartlybecausetheyfeelitscomprehensivenaturea
wholebodyandmindworkout.

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SOMERECOMMENDATIONSANDSUGGESTIONS
Sohowshouldyouapproachyourpractice?Dependingonhowseriousyouare(andof
courseyourtimetable)Ihaveputtogethersomeideasforyoubelow.
DEVELOPAMOTIVATINGPRACTICESCHEDULE;ONETHATDELIVERSYOU
RESULTS
Areyoutimepoor?Itcanbesodifficulttostaymotivatedifyourscheduleisalready
veryfull.Topracticea90minuteclassyoureallyhavetoputatleast2hoursaside.You
wanttofeelgreataboutfrontinguptoclass.So,hereareafewideastogetstartedso
thatyoufeelinspiredbyyourchangesANDkeepupapracticethatcontinuestosurprise
anddelightyouwithbenefits.

Ialwaysgetaskedbynewstudentsifonesessionaweekissufficient.Well,practicing
onceaweekisfineifyouaredoingsomethingelseasyourmainexerciseregime.But,as
asoleformofexerciseonceaweekisnotenough.

There!Ivesaidit!

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Thisistrueespeciallyifyouhaveagoaltoshapeup,getfit,loseweightandsoon.Every
humanbeingneedsmorethanminutesofexerciseperweek.Youneedattheveryleast
another12classesperweektokeepworkingtowardoptimumhealthandtokeepup
thatmomentum.

Inmyexperiencestudentsrarelystickwithalongtermpracticeiftheyonlydooneyoga
classandNOTHINGelse.Hereswhy:

Youmaygettoknowwhattoexpectfromtheclassandtheposes,butmost
bodiesfeeltightandevensoreafteraonceweeklyclass.
Yourmindthinksyourbodyshouldbeabletoprogressbutyourbodywontlet
youbecauseitstight.
Ifyouarentdoinganythingelsehowever,itcanbehardtodragyourselftoclass.
Itwillfeelasifyouarestartingagaineveryweek.

Soruleofthumb:IfyouonlydoHotYogaforexercise,plantogoatleasttwiceaweek.
Moreifyoucan.
CROSSTRAINING
Youmaysimplychoosetopracticeonceaweek(ormore)tosupportyourother
exercise.Thisisabsolutelyfineandyouwilldefinitelyenjoymanybenefits.Youwillgeta
goodstretch,providinggoodcrosstraining.Theworkyoudointhehotroomwillhelp
countertightmusclesfromrunningandcyclingandsoon.Becareful!Manypeople
havereplacedtheirotheraddictionswithHotYoga!

Mon Tues Weds Thurs Fri Sat Sun

X

X

GASSTATION
Youmayhaveheardthisanalogybefore:Yogahelpsrefuelyourenergy.Itsasifyouare
fillingupatagasstation.Soalthoughyoumayevenfeelwipedoutduringclassoreven
afterwardyouwillfindthatyourenergyismoreavailabletoyouforallyourother
activities.
MORETIMEFORYOU
Whatmoststudentsfindisthateventhoughtheygiveupalotoftimetopracticeyoga,
thetimetheygivetothemselvesservestoground,calmandfocusthemselves.Withthis
peaceintheirheartsandmindstheyfindtheyarealotmoreresponsivetotheir
families,friendsandcoworkers,ratherthanreactive.Inshort,takingthetimefor
yourselfwillparadoxicallyallowyoutospendMOREtimewiththepeoplethatmatterto
you,inamoresatisfyingway.
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SUGGESTIONFORSTARTINGYOURPRACTICE

Thefirsttwomonths:
Takeyourpainearly.Wellitdoesnthavetobepainful.
Thatisjustanexpression.ButwhatIamsayinghereis
this:Make(appropriate)sacrifices.Committoyourself
forafinitetimetostartyourpractice.Isuggestacouple
ofmonths.

GotoclassasMANYtimesperweekthatyoucan
manage.Try4,5,or6timesperweekforthose2
months.

Cutoutothercommitmentsforthese2months,evenyourotherexerciseuntilyoupass
thisinitialphase.Ifyoudothis,youwillonlyhavetodoitthisonetime.Justlikethe
butterinthefridgeanalogy,youwanttomakechangestoyourphysicalbeing,andyour
mentalandemotionalstate.Thismeansfrequency.

Fourtimesperweekiswherethemagicstartstohappen
Thebenefitsofthisbrilliantholisticseries,theeffectsofthecontrolledheated
environment(ifyouareabletocreateone!)makesthisinmyopinionanunprecedented
wayofcreatingchangeinyourlife,yourphysicalbody,mentally,emotionallyand
spiritually.

NootheryogaIhaveeverpracticed(asanasorposesthatis)cangiveyouwhatHotYoga
can.FormeandthousandsthatIhavemetandortaught,thisisthemostlifechanging
andsatisfyingyogaworkout,barnone.
YOURCOMMITMENTWILLPAYOFFMANYTIMESOVER
Soifyouwanttochangeanypartofyourlife,committotwomonthsofatleast4times
perweek(moreifyoucan,5or6orsometimeseven7).Fortwomonthsyoucanletthe
otherthingsslide.Missthattelevisionprogram(recordit),giveupsomeorallofyour
othersportingpursuitstogettotheseclasses.

AftertwomonthsifyoucantseeandfeelchangesthenIwouldbeextremelysurprised.
Withyourcommitmentandyourintentionyouwillfeelandlookandactdifferently.

Afterthesetwo(minimum)months,settlebackintoamaintenanceprogramofyour
choosing.Togiveyouanidea,Istartedthisyogaandwaspracticingbetween68times
perweek.Andafterfivemonths,Isettledintoa45timesaweekpractice.NowthatI
haveayoungchildandhaveallmyotheryogaandbusinesscommitmentsImaynot
alwaysmanagetopracticefourtimes,butIhavelotsofcumulativebenefitsthattideme
over.
FormeandthousandsthatIhave
metandortaught,thisisthemost
lifechangingandsatisfyingyoga
workout,barnone.
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YOURHOTYOGAMAINTENANCEPLAN
Threetimesaweek,ifyoucan,isafantasticmaintenanceregime,especiallyifyoure
onlyexercisingwithHotYoga.Themajorityofstudentsactuallypracticethreetimes.
Youwillfeellimberandstrongandalsofeelasifyouarebuildingonyoursuccesses
fromclasstoclassandweektoweek.
WHENYOUPROCRASTINATEABOUTPRACTICING...
OftenthereasonsthatkeepusawayfromourpracticeareTHEexactsamereasonswhy
weshouldbegettingthere:

Astressfullifestyle
Difficultieswithcopingwithajob
Troublecopingwiththekids...
...canmakeithardtogettoyoga.Butparadoxically,giventhetwohoursorsothatit
takesoutofyourday,ourstudentsfindthattheyhavemoretogivetotheirfamily,
friends,workmatesandtheirjobsandlives.Yourpracticebecomesmoreofan
investmentinyourselfthanjustanothertimedrainingactivity.

Oneofmyregularstudentsisabuildingcontractorandaspecialistinlayingofconcrete
slabs.Decadesofplayingfootballhastightenedhisbodyintoacoilofmuscles.Stuart
findsphysicaldifficultywithmuchoftheclassjusthaulinghismuscularbodyinto
position.

Aregularpracticehasagreatpayoff.Whathedoesloveisthefocushedevelops.
Previouslystressfulsituationsareabreeze.Overtheyearshehascontinuedtopractice
regularly,withafewbreakshereandthere.Sometimesthebreaksareduetooverseas
buildingjobs.

Andsometimesthebreaksinhisyogaextendfurther.Youmaybefamiliarwithwhat
happens.Yougetintoaroutineandsomehowafterabreakitishardertogetyourself
backintotheswingofthings.

Dotheyogamoreintensivelyifyouaresearchingforclarity;ifyouare
workingonaproblem;ifyouneedspaceinyourhead,ifyouhaveaches
andpains.Itistheclosestthingtoapanacea.Theyogawillnotfix
everythingbutitcomesclose.

Ifyouhaveanyquestionsgototheforumatwww.HotYogaDoctor.com.
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WhatbringsStuartback?Believeitornothisemployeeshaveapproachedhimona
numberofoccasionsandtoldhimheisafarbetterboss,morebalanced,calmandfair
whenhedoeshisyoga.

Nomatterwhattheexcuseis,onething
isforsure,wheneverastudentreturns
afterapracticeinterruptionwehearthe
samesongagainandagain:

Ifeelsogreat.
WhywasIsoscaredofreturning?
Iwillneverdothatagain.
IwishIhadneverstoppedcoming.

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FAQSFORYOURHOMEPRACTICE

CANIREALLYLOSEWEIGHTBYPRACTICINGATHOME?
Yesmostdefinitely.Losingweightorrather,changingshapewilldependonyour
commitmentandyourregularityofpractice.Herearethe3mainareastofocuson:

1 Youmusthavetheintentionandcommitment
toloseweight.Iprefertofocusonchanging
shapeandFEELINGbetterinmyskinandinmy
clothesohandjustfeelinghappyforno
reason.Iprefertonoticethechangesinthe
toneofmyskinandmymuscles.Doyourselfa
favorandputyourscalesaway.IKNOWwhat
itsliketofocustoomuchonthenumber.
Focusonyourfeeling.

2 Haveafrequentandregularpractice.Practicethefull90minuteclass3times
aweekandmoreifyoucanmanageit.Themorethebetter,especiallyif
youwantsustainablechange.

3 Youneedahighlevelofintensityinyourpracticethatgoeshandinhand
withyourprecisiontechniques.Thisguideisdesignedtosteeryouinthe
rightdirectionandkeepyoufocusedonthekeythings.

WHAT,IFANY,ARETHERULESAROUNDEATINGBEFOREANDAFTERCLASS?
Generallyspeakingyoushouldavoidpracticingyogaonafullstomach.Trytoleave
between2and3hoursfoodfreebeforeclassespeciallyasabeginner,because
somehowthemoreexperienceyouhavewillshortenthetimethatyouneedwithan
emptytummy.

Youcanhoweverhavealightmealwithin1.52hours.AsIsaidabove,thisisnot
recommendedandparticularlynotforbeginners.Ihavebeenknowntohaveafresh
organicfruitandveggiejuicewithinanhourofclass.Sometimesyouarejustravenous
andyourchoicesarelimited.

Experiment!Idontliketoeatbeforeamorningclass.Youmayneedafruit,somenuts
orevenasmallamountofsomethinglight.

Afterclass,well...thatsuptoyou.Justlistentowhatyouneed.Seetheanswerbelow
abouttheneedtomodifyyourfood.
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DOIHAVETOMODIFYWHATIEAT?
Weusuallyfind(95%ofthetime)thatstudentswitharegularandfrequentpractice
makebeneficialandunconsciouschangestotheirfoodchoices.Modificationswill
dependonwhatyourregulardietisinthefirstplace.Wedontpreachanyparticular
styleofeatingdespitebeingvegetarian.

Ahintistoeatmoreregularlyandinsmalleramounts.Ifyouarespecificallywantingto
changeshapethenenforcingadietcouldbecounterproductive.Irecommendthat
youuseyouryogatoincreaseyourawarenessofwhatyouputintoyourbodyandits
effects.Inthelongrunthisisthemostpowerfulandsustainablewaytomakechanges
foryourself.

Iwouldliketorecommend2thingsthatworksformeandthoseIrecommenditto!One
istostopcountingcalories.Theamountofcaloriesislessimportantthanthevitalityand
nutritionyouareabletoextractfromyourfood.

Theotheristoswitchyourfocusfromyoursupermarkettoyourfarmersmarketfrom
processedtofreshandunadulteratedfoods.Yourenergywillincreaseandyourintake
willprobablydecreasebecauseyourbodywillhavethenutritionithasliterallybeen
craving.

Losingweightorchangingshape(asweliketocallit)maybemorethanjustfoodand
exerciserelated.Wehighlyrecommendafantasticresource.Itsnotadietbook.Its
morelikeyouryogapracticeasitgivesyouanholisticapproachtocreatingthemind
thatwillsupportthebodyofyourdreams,plusthehelpingyoushapeyourhabits.

Checkitouthere:TheGabrielMethod(JonGabriel)
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HOWMUCHWATERSHOULDIDRINK?
Withoutayogaclassyoushouldbedrinkingbetween5070oz(1.5and2liters)perday.
Theamountofwateryoudrinkishighlydependentontheconditions.Thehigherthe
ambienttemperature,themoreactiveyouareandthemoreyousweat,themorefluid
youneedtoreplenish.

Ifyoureworkingupagoodsweatinahot
environmentthenyoullneedtohydratereally
wellbydrinkingplentyofwaterbeforeand
afterclass(andyes,pleasehaveawaterbottle
onhandduringclasstosiponwhenrequired).

Sowhatisplenty?Thatagaindependsonyour
body,yourhydrationhabits,theheated
environment,andyourambienttemperature.It
evendependsonwhatyoueat.

Youprobablyrealizethatwhileyousleepyou
arelosingfluid.Whenyouwakeupevery
morningyouneedtorehydrate.Thisshouldbe
oneoftheveryfirstthingsyoudoeverysingle
day.

Ifyoudontalreadyhaveahabittoreplenish
waterfirstthingupongettingup,thenthisisa
habittostartnow!Iwouldgosofarastosay
thatthissimplehabitispossiblyoneofthekey
missingfactorsinmanyhotyogilifestyles.

Drink3verylargeglassesofwatereverydaywhenyougetup.Iliketofinishmyfirst3
drinkswithin60minutesofwakingup.Thisshouldalreadyprovideyouwithabout30%
ofyourintakeandthegreatthingisitsatasknowoutoftheway.Donteat
immediately.Wait2030minutesifyouregoingtoeatbreakfast.

Aimfor70100+oz(23+liters)ofwaterondaysyoupracticeyoga.Drinkwhenyoure
thirstybutavoiddrinkingduringmealtimes.Donteatwithin20minutesoffinishing
yourdrink,andthendontdrinkuntilabout1hourafteryourmeal.Yourfoodwilldigest
muchmoreeasily.

CAUTION:Dontdrinktoomuchwater.Thiscancauseterribleproblemsandputyouat
greatrisk.Seethenextquestionaboutsupplementationwithelectrolytes.

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SHOULDIINCORPORATEELECTROLYTESANDSUPPLEMENTSINTOMYDIET?
Yes!Therearenotmanypeopleinthisworldwhogetalltheirrequirementsfromtheir
dietalone.Ifyouredietisorganicandmainlyfreshfruitandvegetablesandithasbeen
acleanorganicdietformanyyears,thenyoumaybeanexception.Youmaywanttoget
yourcurrentsituationcheckedoutbyaprofessionaltoseewhatyoumaybelacking.

PracticingHotYogaregularlyputsdemandsonyourbody.Manyofyourstores(forsay,
VitaminBandproteinjusttoname2)getdepleted.Youcouldexperienceasudden
changewhenyoursystemisacclimatingtoyourpracticeorifyouareundergoinga
stressfultime.

Rememberwhenwetalkaboutstress,thebodyrespondsinthesameway
physiologicallyregardlessofthestresstrigger.Physical,mentalandemotionalstresscan
thereforeallputextrademandsonthebody.Ifyoufeelroutinelyexhaustedoryour
recoverytimeislongthenyoucouldneedanyoneofthefollowing:

Takeadayor2or3toletyoursystemscomebackintobalance.
Sleepregularhours.
Takeelectrolytes.
Increaseyourraw,vitalfoodintakeinpreferenceovercookedfoods.
Seeyourphysicianforafullbloodtesttocheckforanydeficiencies.

ItishighlyrecommendedtotakesomeelectrolyteswithafrequentandregularHot
Yogapractice.Themoreyougo,themoreyouneed.Youdonthavetobuyfancy
sachetsandpowders(althoughtherearemanygoodones)youcangotoyourdrug
storeorpharmacyandbuysimpleinexpensivetablets.

Heresasimpleandinexpensivewaytogetalotofyourrequirements.Takeateaspoon
ofHimalayanorCelticsaltseveryday.Theseareunrefinedpuremountainandseasalts.
Youcanaddittoyourfoodandyoucanevenaddsometoyourwater.

ThereisaHotYogaspecializedsupplementthatyoucantakeonadailybasisthathelps
youwithyourstretching.Itisanalkalinesupplementthatcontains6specificand
naturalsupplementsdesignedtoaidthebodyineffectiverecoveryfromstretching.

Thisisapersonalrecommendationbecauseweuseiteveryday!

Checkitouthere:YogaBodyStretchSupplements

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HOWESSENTIALISTHEHEAT?
Yogaisyoga!Soaregularyogapracticeisgoingtobenefityounomatterwhat.This
yogasequencehelpscreategreatstrengthandflexibilityinyourbodywithorwithout
theheat.

Havingsaidthat,whenthisyogaispracticedinappropriateheat(nottoohigh!)then
yourbodyandmindischallengedwithanextradimensiontocreatewhathundredsof
thousandsofpeopleintheworldconsidertobeamostsatisfyingandsoulful
experience.

PhysiologicallyIbelievetheheathelpskickstartyourcardiovascularsystemand
providessaferconditionsforoptimalstretchingandstrengthdevelopmentinanholistic
workout.

So,althoughtheheatsnotessentialforyoga,itsdefinitelybeneficial.Iliketosaythat
theheatandtheyogacreateanalchemyofconditionsthatreallymakeyoubenefiteven
more.Perhapsitmakesmoreofadifferencethanyoucanimagine.

ICANTGETMYROOMHEATEDTO105F(41C).AMIGETTINGALLTHE
BENEFITS?
Pleaseseetheanswerabovetothequestion:Howessentialistheheat?

Heatisonlyapartoftheequationwhenitcomestoextractingthebenefitsfromyour
practice.Inconsideringtheconditionsintheroomwehavetoconsiderthetemperature
plusthehumidityormoisture.Bothheatandmoisturecombinetocreateameasure
calledtheHeatIndex.TheHeatIndexisgoingtodetermineyourperceptionofthe
conditionsintheroom.

Letmeexplain.Ifyouhaveaveryhighheat(even110For43C)butaverylow
percentageofhumidityofsay20%,theroomcanactuallyfeelquitecool.Thebodymay
notbesweatingmuchatallbutitwillstilldehydrateandyoucanstilloverheat.Thisis
potentiallyadangeroussituation.

Ontheflipside,ifthehumidityishigh,say80%youmaybedrippingwithsweat.When
yousweatprofuselytheimpressionisthatthetemperatureisveryhightoo.

Howeverifyouweretocheckthetemperatureyouwouldbequitelikelytofindthatyou
createdthisperceptionofhighheatwithonly9095F(3235C)temperature.

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Thegoodnewsis,thatifyouraisethemoistureandlowerthetemperature:

1. Yourperceptionwillbeoneofexercisinginhighheat.
2. Therewillbemoreeaseandlesslikelihoodofstruggleinyourpractice.
3. Notonlythat:Yourbodywilltriggerallthecardiovascularandothersystemic
benefitsthatarisefromexercisingintheheat.
4. Plusyouhavetheaddedadvantageofsavingonheatingbills!

So,areyougettingallthebenefitsifyoupracticeatlowertemperatures?Wellasyou
canseefromthelastfewparagraphsthatyouneedsomeattentiontothe2sidesofthe
heatindexequation.

Evenifyoucantcreatetheoptimumconditionsinyourspaceandyourarentdripping
withsweatinthewaythatyoumaywish,themostimportantthingisthatyoupractice
youryogainthemostpreciseandaccurateway.Thisisfarbetterthanjustheatingto
hightemperatures.Toputitsimply:Precisionpracticeatroomtemperatureisfarmore
beneficialthanmediocrepracticeinhighheat.

Hereshowtolightyourinternalfire:TheworkyoudoinPranayamaandHalfMooncan
activateyourcoretemperatureandincreasethebloodpressureinyourlungsatlower
temperatures.Sodontbeconcernedifyoucantget
theheatuphigh.Therearesomanyotherwonderful
benefitsthatarehappeninginyourwholebodyand
mind!

Andfinallypleasechecktheearliersectionoftheguide
aboutheaterchoice,insulation,floorcoveringsandthe
affectstheyhaveonroomtemperature.Perhapsthere
issomethingyouhaveneglectedinsettingupyour
space.

SHOULDIWAITUNTILMYROOMISATTEMPERATUREBEFOREISTART?
No,itsnotentirelynecessary.Startingwithinafewdegreesofthetargettemperatureis
fine.Yourbodywillwarmupquitequicklywiththeactivitywhiletheheatersarestill
reachingyouroptimumsetting.Ifyoureluckyenoughtobepracticingwithothersthe
effectofwarmbodiesexercisinginawarmroomtogetherwillalsogeneratelotsof
heat.Sometimesitjusthelpstogetinthereandstartpracticing.

Duetovariationsinhumidityandoutsidetemperatures,youmayfindthatconditions
maynotbeconsistent.However,aprofessionalstudioownersresponsibilityistomake
sureconditionsarerightatthestartofclass.
Toputitsimply:Precisionpractice
atroomtemperatureisfarmore
beneficialthanmediocrepractice
inhighheat.
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HOWDOIKEEPMYROOMWARM?
InsulationiskeytocreatingandMAINTAININGbestconditionsintheroom.Outside
temperaturesareabigdeterminant.Youwillalwaysloseheatfromyourspacewhen
thetemperatureishigherintheroom.Thatsjustphysics!

Ifyourroomisopenandcantbeclosedoffthenyoumaywanttoconsideraninfrared
heater.Theseworktoheatyoudirectlyratherthantheentirespace.Ipersonallyprefer
radiantheatratherthaninfraredbecauseIfeelmoreincontroloftheconditions.

Closeoffdraftsunderdoorsandaroundwindows.Ifyourelosingalotofheatfrom
aroundwindowsthenconsiderclosingtheblindsorcurtains.Duringthedaythesuns
heatmayassistyoudependingonyourwindowconstructionandthetimeofyear.

Ifyouhavedoubleglazingthenyoumayfindthatleavingblindsopenhelps.Ifyouonly
haveonelayerofglassthenyouwillneedtoreduceheatlossthroughthewindowby
coveringitwithwindowfurnishingsorevenalayerofvinylorplastictocreateyourown
insulativelayer.

Herearethe3areasyouneedtolookat:

1 Sortoutinsulation
2 Sufficientheatingpower
3 Thermostaticcontrol(rememberthatmostdomesticheaterswillhavea
lowsettingandmaynotbeabletoheattheroomtohightemperatures)

Minimumguide:Ifyouareusingasmallbedroomasyouryogaspace,thena3kW
heaterisessential.
CANYOURECOMMENDAHEATERFORME?
Yesandno!Yourheaterchoicedependson:
Yourlocalyearlyweatherconditions
Yourambienttemperature
Yourinsulation
Thesurfacesinyourspace(concrete,timber,carpet?)
Thewindowinsulation(singleordoubleglazed)
Ifyouwantatimertostartandfinishtheheatingatyourbehest
Andsoon
Checkoutwhatothershaveusedonpages42and43.YoucanalsogototheForumto
askquestionsabouthowtheyareworking,orpostyourownrecommendations:

HotYogaDoctorForum:Heaters

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OneoftheheatersweuseistheXpelair3kWheater.
Theseareplacedaboveheadonthewallandyoucanpoint
theminwhateverdirectionyoulike.Theparticularmodel
wehavedoesnothaveathermostat.Thereisoneavailable
withathermostat.Ihaveaskedthecompanydirectlyand
theysayitheatsto40C/104F.

Theseheatersaresoldallovertheworld.Ilovethese
heatersbecauseevenifyoustandinfrontofour3kW
heaters(andwehave3inourprivatehomestudioand9in
ourpublicstudio)theheatissodiffusethatthereisreally
nosensationthattheyaredryingthesweatfromyourskin.
Theyhaveboth3and6kWheaterswithoutthermostats.

Anotherheaterthatisgoodforstudentswith240VpowerconnectionsistheBelmont
PUREHEAT.Ourssitsonthewallabout8inches(20cm)fromthegroundisslimlineand
attractive.Wehavethe6kWmodelthatisveryeffective,hasahightemperaturesetting
thatiscapableofheatingtowayabovebodytemperature(!)andhasatimer.

ThisistheBelmontPUREHEAT

Followingareafewrecommendationsfromstudentsontheforum.Iofcoursecant
vouchforthesepersonally.Butyoucouldgetintouchwiththeforumposteryourself
andalsodoyourownresearch:

HerestheXpelairheateragain
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HolmesCeramicHeater.Twooftheseusedbyastudentintheirbathroomtoheatto
105F(41C).Thermostaticallycontrolled.Switchesoffat100F.

HolmesInfraredQuartzHeater.Thisonefeltlikeahotlamp.Inthisstudentssituation
theyneededtosupplementwithanotherheater.Seenextheater!

PatronE3Heaterwasarecommendedsuggestion.Itisaportableheavydutyfanheater
thatwouldeasilyheataroom.

VornadoElectricHeater.Capableofheatingto105Fandwasusedinconjunctionwith
theabove.Rememberweknowlittleaboutthispersonsroomsituationsoyoullhave
tomakeyourowninvestigation.

HoneywellQuickSteamHumidifier.Digitalcontrols.Reaches65%moisture.OK,itsnot
aheater!Butitwillincreasetheefficiencyofyourheatingability.
Electricoilfilledheaterswerealsorecommended.Brands:KenwoodandHolmes.Both
modelswere1500Wandbothstatecutoutthermostatsof95F.Howeveroneforum
regularreportstemperaturereachingover100F.
ABionaireheaterwaspurchasedintheNetherlandswhichhasacontinuousheating
settingsowillnotcutoutandiscapableofheatingastudiowiththerightconditions.

Youcouldalsoinvestigate:
ShaeferHotzoneRadiantHeaters
BerkoWRLPortableTowerHeaters
Reflectiveinsulationwasalsohighlyrecommended.Thisisextremelyeffectivein
preventingheatloss.Forexampleinourstudioswehavecoveredglasswithreflective
insulativefilmsby3M.Itreduceslossthroughthewindows.Thatanddoubleglazing
wouldworkatreat!
CheckoutFoilBubbleMylarInsulationandLowEInsulationwhichisthinandhasanR
valueof9(veryhigh).
Pleasenote:InfraredHeatersmayputyoureyesatgreatriskofdamage.Iwouldavoid
infraredheatersbasedonthisfactalone.

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HOWDOIKNOWTHATIMNOTDOINGITWRONG?
Evenifyouplantopracticeathome,youmayfinditusefulifyourecloseenoughtoa
studio,toattendoneor2classessimplyforfamiliarity.Goingtoastudiocanbe
expensivebutmoststudioshaveanintroductorypass.

IhaveputtogetheranumberoffreevideosontheHotYogaDoctorwebsitewhichwill
helpyouwithsomebasicyogaprinciplestohelpyounavigatethroughclass.They
incorporatesomeoftheprinciplesofmySystemsApproachThinkingtoHotYogaand
coversubjectssuchasposture,resolvingstressintheupperbody,breathingand
alignment.Ifyourquestionrelatestohowtodospecificposescorrectlythenthereare
severalplacesforyoutoreference.

Ifyouneedtoseeapictureofthefinishedposethen:

VisitHotYogaDoctorResourceCenterforhighqualityposephotos
Visitquickfityogaforphotosofposesandthesequence
RefertoorpurchasetheHotYogaMasterClassposter
RefertotheHotYogaMasterClassmanual*
UsetheHotYogaMasterClassDVDVolume1andreviewtheposeinquestion
Refertothetranscriptoftheclass(thisguide)whichmaypossiblyfillinthegaps
inyourunderstanding

Ifyouneedtodiagnosemistakesthen:

UseDVD1forposespecificinformationfromthatparticularrecordedclass
ForacomprehensivelistofCommonMistakesandHowtoFixThemthenthe
HotYogaMasterClassmanualisyouranswer.Ithashundredsofcommonand
notsocommonerrorswithfullcolorphotosofmostandinstructionsonhowto
avoidorfixtheproblem
GototheHotYogaDoctorForumandsearchforthatproblem.Itslikelytohave
beencoveredbefore.Youcanalsoaskyourquestion!

Ifyourestillstrugglingafterreviewingthatinformationthenyoumaysimplyneed
somehandsonattentioneitherinapublicorprivateclass(orsomeonlinewebhelp
withme!).

*Youmaybelikehundredsofthousandsofstudentsintheworldwhodevelopan
addictiontoyourHotYoga.Ifthatsthecasethenyoumayfindyourselfdrawntothe
HotYogaMasterClassmanual.Thissinglereferenceguidehasmoreinformationthan
anyotherHotYogasourceontheplanet.

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WHATDOIDOWHENIMTRAVELING?
Agreatplacetostartisbymakingsureyoutakealightweighttravelmatwithyou!
Youremorelikelytopracticeifyouhaveyourveryowndemountableyogaspace.

Ifyouwanttopracticethentheresnothingstoppingyoufromenjoyingthebenefitsof
yourpractice:Youcanpracticeatlowertemperatures.Youdontalwayshavetofinda
purposebuiltspace.Whereyoufindyourselfwilldojustfine!

Yogaisbeneficialevenwithouttheheateronandpracticingatlowertempsisstillfine.If
youfindyourselfinahotelroom,trysimplyturningofftheairconditioning(orseeing
howhightheheatinggoesto).Youllbesurprisedhowhotyoullactuallyget.

Infact,ifyoudonthaveamatwithyou,dontworry.Youcanuseahoteltowelonthe
floor.Youprobablywontsweatasmuchaswithoutpurposebuiltheatingsystems,the
roomwilljustneedairingandyouareveryunlikelytocauseapuddleonthecarpet!

Ifyoudonthave90minstopractice,justtrytoppingupyouryogacreditwithmini
sequences.Theideaofyourawayfromhomepracticeistodoenoughtomaintain
flexibilityandstaminaandpracticemomentum.

Youcoulddoa1setclasswithshortSavasanasandlongishposes.
Ora1setclasswithnoSavasanasexceptforbetweentheStandingandFloor
seriesandattheendofclass.
Oryoucoulddo20minutesofpracticeeveryotherday.
Practice2setsofPranayamaandHalfMoonandaddinafewotherposesthat
buildyourstaminaandcardiovasculareffort.
Oryoucouldsimplypracticesomestretchingposes.Doingsomethingisbetter
thannothing.
Forposesuggestionscometotheforum.
YoucanseetwosuggestedshorterTravelClassesattheendofthisGuide,
convenientlylaidoutinapictorialsequencetomakeiteasytoprintoutandtake
awaywithyou!
Finally,rememberifyoureonvacation,sometimesitsfinetohaveaholiday!

WHATSTHEBESTTIMEOFDAYTOPRACTICE?
Youchoose!Everybodyisnaturallylessflexibleinthemorninguponwaking.Ittakes
movementandactivitytophysicallybringwarmthandeasetoyourday.Asaresultyou
willgenerallyfeelmoreflexibleintheafternoonbecauseyouwillhavelimberedupafter
havingusedyourmusclesallday.

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Historically,yogawasdesignedasanearlymorningactivitytoprepareyourselffora
motionlessmeditationsession.Whatmattersmoreisthatyoupracticeandnotwhat
timeyoudoyouryoga.Whatyouwillnoticeisthatyouprobablywontgoasdeeplyin
yourmorningpracticeposesasyoudolaterintheday.Ultimatelyitdoesntmatter.The
prizeisintheprocessnottheachievementofaperfectpose.

DOIALWAYSHAVETODOALL26POSESINTHESAMESEQUENCE?
Ifyouarepracticingforafull90minutesthengoaheadandpracticealltheposesand
dothemtwice.Youmayaswell!Thisisthebestwaytogetyourholisticpractice
benefits.Youwillfindthatifyouhavethetimethentheclassicsetofposesflowsvery
well.TakealookatthePoseSequenceGuidefrompage59forsomesuggestions.

Youcanaltertheposesifyouwant,becauseitisyourpractice.Ihavecreatedadifferent
mixofposesonmyDVDsVolume1and2becausenoteveryonehasafull90minutesto
devotetotheirpracticeandpeopleliketheopportunitytoaddvarietytotheirroutine.
IDONTALWAYSHAVE90MINUTES.WHATDOYOURECOMMENDIDO?
Ifyoudonthave90minutesthenpractice:

TheStandingSeriesonitsown
OrtheFloorSeriesonitsown
TakealookattheclassvariationsonmyDVDs.DVDVolume1comprisesdouble
setclassesandDVDVolume2singlesetclassesonly
Youwillfindthesesequencessetoutinpictureformwithhelpfulthumbnailimagesat
theendofthisGuide.Alsoseetheanswertothequestionabouttravelingonpage45.

Whateveryoudecidemakessureyourpracticeallowssufficientwarmingupofyour
bodybeforeattemptingyourposes.

Youcanpickandchoosecertainposestosuitdifferentneeds.Forexample:

AlwaystaketimetostartyourpracticewithatleastonesetofPranayamaandif
youcanonesetofHalfMoon
Ifyoufeelstressedtakechildspose
Ifyouhaveinsomnia(cantfallorstayasleep)andyouknowwhatyouredoing,
thentakeanextendedCamelpose
IfyoufeellikeaPickMeUpbutdontwantcaffeineandsugarthentry
Pranayamabreathing
Rememberthatwhatyoudointheposesthemselvesistheasana.However,howyou
areintheposesisyouryoga.Italldependsonyourapproach.
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CANIUSEANOILORAGASHEATER?
Safetyisaprioritynotjustinpracticingyourposesbuthowyousetupyourspace.
Neveruseabareflameoilorgasheater.Anynakedflameburnsoxygentoprovideheat
andispotentiallyproblematicespeciallyinawellinsulatedroom.

Youmayuseanoilfilledradiator.Thereisnocompetitionforoxygenwithinfraredor
radiantheatorconvectionheatersandsotheyareamuchsaferoption.
IMLOSINGALOTOFHEATTHROUGHTHEWINDOWS.WHATDOIDO?
Thereareafewapproaches.Youcan:

Coverthewindowsbyclosingblindsandcurtains
Placeaninsulationadhesivefilmonthewindow(weusedonefrom3M)
Doubleortripleglazeyourwindows
Oneofmyforumregularsconstructedatimberframewithatautpieceofplastic
whichheplacesoverthewindowtofashionhisveryowndoubleglazing
Tryliningyourwindowwithclearvinylsheeting(evenwithcardboardduring
class,itsnotprettybutitwouldworkandyoucanremoveitafterward)
Replaceyourwindowswiththickerpanes
DOINEEDCARPETONTHEFLOOR?
Carpetisnotanecessity.Itdoeshoweverhelpwithinsulationandprovidessome
physicalcomfort.Ifyourehavingtroublegettingtotemperature(perhapsyouhavea
concretefloor)thenitmayhelptocoverthefloor.

Ifyoudohavearoomthatgetstotemperature,hascarpetandyouareaprofuse
sweaterthenyouwillwanttoaddressthematandtowelsituation.Takealookatthe
suggestionsabovetoplace2matsinaTorientationwithyourtowelontop.Oryou
couldturnonyourmatsothatyoualwayssweatonaneasilywashablesurface.You
maywanttoputamirroroneachof2walls.
IVEONLYGOTTIMBERORTILEDFLOORS.ISTHATOK?
Yes,itsjustthatcarpetwillprovideextrainsulation.Tiledfloorsorconcretetendto
provideyouwiththemostchallengingsituationforheatingandcomfort.Inthat
scenarioathinmatcanbeveryuncomfortablesoconsiderchoosinga6mmmat.See
theMatChoiceTableonPage17.

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ICANONLYHEATTO90FOR32C.ISTHATENOUGH?
IntheanswertoaboveFAQquestionIcantgetmyroom
heatedto105FIintroducedthescientificconceptofthe
HeatIndex.Itispossibletofeelthattheroomishot
enoughforyouwhenthehumidityisveryhigh(probably
over70%).Youwillfindhoweverthattheheatyou
generatebyexercisinginaroomheatedto90For32C
maystillbeverysatisfying.

Ifyoufindthatyouarenotabletogetpast90For32Cpleasecheck:
Yourheater.Doesithaveathermostatthatshutstheheateroffatthis
temperature?Isitdesignedtoheattogreattemperatures?Youmayneeda
differentheater.
Yourinsulation.Isthereadraft?Areyoulosingmuchofyourenergytooutside
yourstudio?Doyouneedtocoveryourwindows?
Yourfloorcoveringsandwalls.Doyouneedtoputamatdownorcoverbare
bricks?
Yourhumidity.Maybeaddavaporizertoincreasethemoistureintheroomand
increaseyourHeatIndexsotheperceptionofheatisthatofahigher
temperature.

IHAVEATHICKPILATESMAT.ISTHATOK?
GenerallyaPilatesmatisthickerthanayogamat.Theystartatinchor6mmandgo
rightuptohalfaninchor12mm.Havingathickerrubbermatwilllikelyposebalance
problemsanddefinitelychallengeyourpractice.Thatsprobablyagoodthingreally!

Takealookatthematrecommendationsintheguideabove.Normallyahotyogiwould
chooseamatfrom1.5to6mmthick.Ifallyouhaveisathickermat,startwiththatand
justobservewhathappens.Youcanonlyimproveyourbalanceandenjoytheextra
comfort.Seehowyougo!
ICANTSEEMTOBALANCEONMYMAT.WHATSHOULDIDO?
Severalthingscouldbehappeninghere.Perhapsyoursupportistoothickandspongy
andisthereforenotstableenough.Thisiseitherbecauseyourmatistoothickoryou
arepracticingoncarpetandunderlaythatalsoaddtothethicknessofyourmat.

OR,yourtechniqueintheposesneedsaddressing.Itispossiblethatyouneedtimeto
learnbalance.IwouldsuggesttakingalookatmyfreevideocalledGreatPostureFrom
TheGroundUpforsomehintsandtechnicaltips.

Youronlytrueconcernforsafetyis
ifyouoverheattheroom.
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Inthefirstcase,simplyuseathinnermatorevenconsidermovingyourpracticelocation
(ifpossible)tobaseyourselfonafirmerfloor.Thelattercaseisatechniqueissuethat
eithermeansyouneedmorepractice(morehoursonthemat)oratweakinyour
technique.Ifyouneedextrahelpuse:

TheHotYogaDoctorForum
HotYogaMasterClassmanual
DVDVolume1forposespecificchapters

HOWIMPORTANTISITTOHAVEAMIRROR?
Usingamirrorisveryhelpfultocorrectyourownposes.Manystylesofyogadonotuse
mirrorsatallsosomewoulddefinitelyarguethatmirrorsarenotentirelyessential.

Mirrorscanhelpyouforgeaselfconnectionbylearningtobecomfortablewithwhat
youseeinthemirrorwartsandall!Itisawonderfulwaytolearntobeless
judgmental.

Ontheflipsideonecangetquitedistractedbybelievingthattheonlywaytoself
connectiswiththemirror.Indoingsoyoucanlosealotofbenefitsfromawellrounded
practice.

Ilovetouseamirror.Itisextremelyhelpful.Ifyoucanmanagetohaveevenasmallish
oneinfrontofyouforyourpracticeitsagreattool.ItsnotessentialbutIwouldalways
recommendone.
ICANTSEEMYWHOLEBODYINTHEMIRROR?WHATCANIDO?
Justpracticeatadistancefromthemirrorwhereyoucanseeatleastyourhead
andupperbodytostart.
Tiltthemirrordown.Thishelpsenormously.
Youcanshiftyourselffromclasstoclasstoseedifferentaspectsofyourbody.
Dontmovetoomuchduringclassoritwillbetoodisruptive.

Remember,themirrorisnotessential.Itsawonderfullyusefultool.

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IDONTHAVEAMIRRORCANISTILLPRACTICEHOTYOGA?
Ifyoudonthaveamirrorthenperhapsyoucanpracticeinfrontofyourscreenwhile
watchingtheclassonDVDVolume1.Havingthevisualsofthewayyoushouldlookin
frontofyouwillgiveyourmindgoodreferencestructureonwhichtobaseyourown
poses.

IVENEVERDONEANYYOGABEFORE.ISTHISGUIDEGOINGTOHELPME?
Thereismuchinthewayofsupportforyou!

Iwouldsuggest:

GotoHotYogaDoctortocheckoutthefreevideos.Thesewillgiveyousomegreatyoga
principlesthatyoucanuseinandoutsideoftheyogastudio.Inparticularwatchthe
videosonBreathing,theTransformationalTechnique,andGreatPostureFromThe
Groundup.

SpendafewminuteslookingattheposegalleryattheHotYogaDoctortofamiliarize
yourselfwiththelookoftheposes.Therearesomeexamplesoftheimagesinthis
HomePracticeGuide.

IfyouonlyhavetheaudioversionoftheHomePracticeGuidethenyoumaywantto
lookthroughtheguidewhilelisteningtotheaudio.
YoudontnecessarilyneedaHUGEmirrortoenjoyasatisfyingpractice!
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NewcomerstoHotYogawouldbebetteradvisedtopurchasethevideoversionofthis
guide(theDVD,theCDsandthispdf).IfyouhaveDVDvolume1,thenyoucaneither
watchtheclassbeforedoingit.Howeveritcanbealittleboringjustwatchingany
exercisevideo!

Sotrythis:Watchthefirstsetoftheposeandthenjoininforthesecondset.Buildyour
wayupfromthere.

Dontbeconcernedifyoudontgetthroughthewholeclassatfirstbecauseofthe
aboveformat.YoucouldtrytheStandingPosesandthentheFloorPosesin2different
sessions.Whateverworkstokeepyoumotivated.
SHOULDIALWAYSPRACTICEFACINGTHESAMEDIRECTIONORTURNONMY
MAT?
Ihavealreadycoveredthisextensivelyelsewhereinthisguide,soheresaquick
summary.

Inthisguidesometimesyouwillseethestudentturnsontheirmatbetweensidesof
setsofthepose.Thisissimplytodemonstratemoredetailintheimage.Whenyouare
practicingpleasetrytostayfacingthesamedirectionforyourpractice.

TheexceptionsintheStandingPosesisfor:

StandingSeparateLegIntenseStretchingPose
Triangle
StandingSeparateLegHeadtoKneePose
Youwilleitherturnyourselftothesideandstepoutalongthelengthofyourmat.Or
youwillsetasecondmatorjustyourtowelacrossyourmatinaTformation.Thisisa
safetyandhygienemeasurementionedanumberoftimesinthisguide.
ITDOESNTFEELASIFIMWORKINGASHARDASIWORKINTHESTUDIO?
Thereareseveralreasonsforthis.Whenyougotoastudiotherearetimeswhenthe
groupenergyandthepresenceofaliveteachercanspuryouontoworkharder.

Sometimesintheabsenceofotherstudentsyoucantakeitalittleeasier.Thisisnota
badthing.Thiscouldmeanthatyouareworkingashardbutwithoutthestruggleand
thisisamajoraiminyoga.

Thecombinationofheatandmoisturemaybedifferentathomesothatyoucouldbe
sweatingless.Theresabalancethatneedstobestruckbetweenthephysicalconditions
andtheworkyouareabletodo.Therearemanystudiosthatoverheattheirspaces.You
dontneedtobewipedoutafterclasstoknowyouveworkedhard.
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Ifyouarenotworkingashardinyourownspacethenyourclassfocuscanberenewed
everytimeyoupractice.Findaspecificfocusforeachclassthatwillkeepyougrounded
inthepresentmomentandallowyoutoworkwithoutdriftingawaymentally.For
exampleyoucouldfocusonjustoneofthefollowing:

Yourbreath
Lockingtheknee
Shoulderalignment
Smilingatyourselfinthemirror
Liftingupthroughthearchofyourfoot
Startingandfinishingyourposesexactlyastimedonyouraudioclass
Followingliteraldirections(thiscanbealotoffuninsomeclasses)
Therearehundredsifnotthousandsofthingsyoucando(oneatatime,oneclassata
time)torenewyourfocusandtokeepyourpracticefreshandexciting.

WHATCANIDOTOMAKESUREIAMWORKINGHARD?
Checkthephysicalconditionsintheroomintermsofheat,moistureandinsulationto
makesureyouarepracticinginoptimalconditions.

Listencarefullytotheinstructionsbeingdelivered.Perhapsyouknowaparticularclass
sowellthatyouareallowingyourselftorunonautopilotandyouarenolongerhearing
whatsbeingsaid.Thismeansyouarelikelytobegoinginlate(sometimes)anticipating
theendofposesandreleasingevenmomentsbeforethecommand.

Thisiswhenyourpracticebecomespoisonedbyanticipation,dreadandprocrastination.
Whenyourpracticebecomesunconsciousthenthesatisfactionislessenedandyoumay
notbeabletoworkashard.Somakesurethatbecausetheonlypersondrivingyouis
you,thatyoupayextraattentiontofollowingdirections.

Anothersuggestionistocreateadailyfocusforyourclass.Herearesomeideas:

Lockyourkneewheneveryourlegisstraight
Engageyourcore
Thatoldybutgoody:Focusonyourbreath(itsharderthanyouthink)
Reciteamotivatingmantra:
everydayIamfeelstronger,
Iamgratefultobehere,
IamgratefulforallIhaveinmylife.
Heresabeautifulonefromtheforum:
Lookatme!Ideservetoshine.WherecanIgonow?
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Smileatyourself
Makeeyecontacteveryappropriatemoment
Practicetoadifferentsequence;ortryasilentclasscountingyourbreathsfor
timing
Pretendeverytimeyoupracticeaposethatitisthelasttimeyoueverhaveto
doit!

Youknow,youdonthavetopracticealone.Ifyouarefindingyouvelostyouryoga
mojoandyouneedsomeinspiration,then,ifyoucansqueezeanothermatandbody
intoyourspacethenIamsureyoulldiscoverhowpracticingwithafriendcanreally
makeyouselfaccountable.

Withanextrayogior2intheroom,youmayjustfindthat,unconsciouslyyouraisethe
baronyourabilitytobeprecise.Youwillprobablyfindthatyoulearnotherpractice
elementsandtechniquesbynoticingwhatothersdowithyourdirectorperipheral
vision.

Youwillbecomeattunedtowhatservesasadistraction.Youwillbemoreawareofany
habitualpatternssuchasreachingforyourwaterbottleatcertaintimesorposesthat
haveyouprocrastinatingoranticipatingentriesandexits.Ifnothingelseitwillprovidea
differencetoyouthatcouldrenewelementsofyourpracticeorjustdissolveexcuses
nottodoyouryoga.

MYMUSCLESARESORE&IMFEELINGSTIFFAFTERPRACTICE,WHENSHOULDI
TAKEANOTHERCLASS?
Sorenessisoftenduetolacticacidbuildupinmuscles.Trynevertousethatasthe
reasontoskipaclass.

Hereswhy:Themovementofyourbody(andespeciallybecauseyoureintheheat)will
ensurethatyougetridofthelacticacidbuildup.Plusyouwillmakeprogressonyour
holisticfitnessandshapeoutcomes.

Soruleofthumb:Gobacktoclassespeciallyifyourmusclesaresorethroughhigh
residualmuscularlacticacidlevels.Ifyouhaveacutepainduetostrainingordamaginga
musclethenyouneedtostopaggravatingtheinjurythroughmovementandyou
definitelyneedrest.

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Asyoubecomeamore
experiencedpractitionerand
yourfitnessgrows,youwill
noticethatyourbreathwill
deepenandlengthen.
HOWDOYOURECOMMENDTIMINGTHEPOSESIFIMNOTLISTENINGTOTHE
CDS?
Ifyoudonthaveanaudiooraudiovisualguidethenpleasegotothetimingsheeton
Page62.EventhoughIincludethetimesinsecondsandyoucantimewithawatchor
clock,Imuchprefertocountbreathsthansecondsbecauseitallowsgreaterfocuson
thebody.

Hereswhy:Itisactuallyveryeasytoholdyourbreathwhilecountingthepassing
secondsbecauseyoucaneasilylosetrackofwhereyoureatwithyourbreathcycle.But
converselyyoucantholdyourbreathwhilecountingthenumberofyourbreaths.

Youllalsonoticeonthetablethatinsomeposesa20secondposewillberecorded
differentlyintermsofbreathcountfromoneposetoanother.Thisisbecausethe
breathtendstovaryaccordingtoyourstresslevels,yourphysical,mentalandemotional
wellbeing.

Asyoubecomeamoreexperiencedpractitionerandyourfitnessgrows,youwillnotice
thatyourbreathwilldeepenandlengthen.Still,thelengthanddepthofyourbreathin
say,inStandingHeadtoKneeandHalfTortoisemaybedifferent.

Itisuptoyoutocalibrateyourbreathandvarythecountaccordingly.Thisiswhythere
arerangesofbreathlengths.Aimforsmooth,fluidandcontinuousbreathflow.

Aboveall,usethetimingsheetsbreathcountasaguideandthebreathcountisjustan
approximation.

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HOWTOUSETHEPOSESEQUENCEGUIDESBELOW

Aswithallyogaonlyattempttheposesyoucandowithgoodalignment.Picturesof
advancedposesareincludedforthosewhoarereadyforthem.

IfyouwantfulldetailsofhowtoenteradvancedposesthenpleaseconsulttheHotYoga
MasterClassManualandPoseTutorialresourcesavailableatTheHotYogaDoctorStore.

IhaveincludedimagesofallpartsofPranayama,HalfMoon,Awkward,Tree,ToeStand,
WindRemoving,SitUp,andLocusttomakethisguidemoreeasytouse!InSanskrit
thoseposenamesarePranayama,ArdhaChandrasana,Utkatasana,Tadasana,
Padangustasasana,PavanaMuktasana,SitUpandSalabhasana.

NeverattemptToeStandifyourkneesarenotsufficientlystrongtosupportyouinthis
pose.PleaseseetheHotYogaMasterClassManualformoredetails.Theforumisalso
availableforextrahelp!

Takeasmanybreaksasyouneedbystandingorlyingstillandbreathing.Yourabilityto
practiceawholeclasswillimproveinfairlyquicktime.Practicingtotherecordingofa
classwillmakeiteasiertobuildyourstaminaandmomentum.

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POSESEQUENCEGUIDES

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90MINUTEDOUBLESETCLASS
(AllposestwiceexceptSpinalTwist;2setsofTreeifyouareunabletoattemptToe
Stand;anyadvancedposestobeattemptedonlyonsecondset)

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60MINUTEDOUBLESETCLASS
(Allposestwice)

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PICKMEUPORTRAVELCLASSSUGGESTIONS(2EXAMPLES)

Dependingontimeavailability:
Practiceeither1or2setsofPranayamaandHalfMoon/Backbend/Pada
Hastasana.
Allotherposes,onesetorasdesired.
Seetablefornumberofbreathsforposeholdingtimes.

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Thisparticularseriestakes20minsifonesetispracticedandyoutakeshortSavasanas.

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HOTYOGACLASSFLOWANDTYPICALTIMINGS

Sanskrit English Firstset Secondset

1.Pranayama BreathOfLife 10breathcycles
6secondinhale
6secondexhale
10breathcycles
2.ArdhaChandrasana HalfMoon
Backbend
4560sec/15breaths
1020sec/7breaths
2535sec/12breaths
1020sec/7breaths
3.PadaHastasana HandstoFeet 30sec/12breaths 20sec/1012breaths
4.Utktasana Awkward 10secperpart/5B 10secperpart/5B
5.Garudasana Eagle 1020sec/7B 1020sec/7B
Waterbreak 10B
6.Dandayamana
Janushirasana
StandingHeadToKnee 60sec/15B 30sec/10B
7.Dandayamana
Dhanurasana
StandingBow 60sec/15B 30sec/10B
8.Tuladandasana BalancingStick 10sec/5B 10sec/5B
9.Dandayamana
Bibhaktapada
Paschimottanasana
StandingSeparateLeg
IntenseStretching
3040sec/1215B 3040sec/1215B
10.Trikonasana Triangle 20sec/7B 20sec/7B
11.Dandayamana
BibhaktapadaJanushirasana
StandingSeparateLeg
HeadToKnee
2030sec/710B 2030sec/710B
12.Tadasana Tree 30sec/10B
13.Padangustasana ToeStand 30sec/10B
14.Savasana(2min) DeadBody/Corpse 120sec
15.PavanaMuktasana WindRemovingPose 20secsallparts/7B 1020secseach
part/7B
16.Situp Situp noSanskrit
17.Bhujangasana Cobra 10sec/4B 10sec/4B
18.Salabhasana HalfLocust 10sec/4B 10sec/4B
19.PoornaSalabhasana FullLocust 10sec/4B 10sec/4B
20.Dhanurasana Bow(orFloorBow) 20sec/8B 20sec/8B
21.SuptaVajrasana FixedFirm 40sec/15B 40sec/15B
22.ArdhaKurmasana HalfTortoise 25 sec/8B 25sec/8B
23.Ustrasana Camel 3045sec/1215B 2030sec/712B
24.Sasangasana Rabbit 2025sec/8B 2025sec/8B
25.Janushirasana HeadToKnee

2040sec/1015B 2030sec/812B
26.Paschimottanasana IntenseStretching 2040sec/1015B 2040sec/812B
27.ArdaMatsyendrasana HalfSpineTwist 3040sec/1215B
28.Kapalbhati BreathOfFire 60counts(usually
around2exhalesper
second)
60countsalittle
faster(usually
around3exhalesper
second

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FULL90MINUTECLASSTEXTDIALOG

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STANDINGSAVASANA[SAMASTHITI]

Goodmorningeverybody!

Alrightonyourfeettoesandheelstogether.Welcometoyour90minutemoving
meditationwelcometoyourYoga.Welcomebacktosomeofyouwhohaventbeen
forawhile!Okaystandthere,feelyourgroundingofyourfeetintotheflooryour
heelsandtoesaretogether.Droptheshouldersdownandbackyoulengthenthe
lowerspinebytuckingthetailboneunder.

Palmsforwardsothatyoucanfeeltheshoulders,theneck,thebackalreadystartto
relaxrightnow.

Bringtheenergyupthroughthecrownoftheheadyouregoingtofocustodayon
distractionfreepractice,minimizingyourmovements,minimizingalltheextraneous
thoughtsthatcomeintoyourhead.

Justbringyourattentionrightbacktoyourbreathatanygivenmoment.Ifyoufind
yourselfbeingdistractedthatsthekey!
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STANDINGDEEPBREATHING[PRANAYAMA]FIRSTSET

ClickheretodiscussPranayamaStandingDeepBreathingintheforum

Benefits

Goodforlungsandrespiratorysystem
Helpswithmentalrelaxation
Helpshighbloodpressure
Relievesirritability
Goodfordetoxification
Exercisesnervous,respiratoryandcirculatorysystems

WeregoingtostartstraightawaywithPranayamabreathing,soeveryoneinterlockthe
fingersunderneaththechinpleasetrytogettheelbowstogetherifyoucan.But
withouthunchingforward,sothatyoucankeeptheshouldersdownandback.

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Nowtuckthetailboneunderandexhaletoemptyoutthelungs,andnowinhalethrough
thenosebringtheelbowsupniceandtall.Asyoubringtheelbowsup,yourefeeling
yourlungsyouseetheribcageseparateinthemirrorandthenexhale.Mouthopen,
eyesopenmakeahasoundlikeahairdryerasyoubringtheelbowstogether,andyou
squeezethemliftingthemuphigh

andtheninhale.Elbowsoutasyoupushthechinintothefingerstolevertheelbows
up.Nowgetsomefocusonyourshoulderstorelaxthemdownandbackawayfrom
theears,asyouraisetheelbowsupandthenexhale.Walkyoureyesbackacrossthe
ceilingasyouroundtheshoulderbladesforward,andlifttheelbowsup,looktothe
backwallemptyingthelungs

andtheninhale.Keepthoseelbowshighasyoupushthejawintothefingers
keepingthatbreathmovingfluid.Keepitmoving,inhalelungsfull,takeanothersip
andthensnapthebellyinandexhale.Makethathasoundlikeahairdryer.Asyouwalk
theeyesbackyoukeeptheelbowsupniceandhigh.Getthoseelbowstogether,
squeezethebottom,lockthelegs

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andtheninhaleclosethemouth,andtakethatnicedeepinhale.Andtheyregetting
deeperallthetime.Nowletthediaphragmmovedownintoyourbelly.Gettheelbows
up,nowshouldersdownandbackandthenexhale.Pushtheheadbackslowly.Now
squeezethebottomwithoutpushingthehipsforwardtuckingthetailboneunder,get
theelbowstogether,looktothebackwalluseyoureyes,thatsit!

Andtheninhaleelbowsapart,chindown.Dontletthoseelbowsdropjustkeep
liftingthemupasyoubringthechindownlookingforwardinthemirror.Shoulders
down,andthenexhalemouthopen!Hasoundasyouwalktheeyesbackacrossthe
ceilingyoubringthefingers,thewrists,theelbowstogether,andsqueezethem

andtheninhale.Elbowsoutasyoupushthejawintothefingers,youllleverthe
elbowsup!Youreusingthearmsasbellows,asyoustretchupfromthewaisttothe
elbows,andthenexhalemouthopen.Slowingthebreathdown,keepingtheeyes
openwalkingtheeyesback.Nowlockoutthoselegssothatyoucankeepanice
strongfoundation,withaperfectlystraightback

andtheninhalepushingthejawintothefingers,walkingtheeyesbackacrossthe
ceilingsoyoumeetyourowneyesinthemirror.Youredroppingtheshouldersdown
andback,yougettheelbowsuptallandthenexhalemouthopen,eyesopen.Lookto
thebackwallsqueezingthoseelbowstogether.Nowshifttheweightbackintothe
heelsasyousqueezethebottomandlockoutthelegs

ndtheninhaleelbowsapart,chindown.Good!Nicebiglongcycleofbreathasyou
gettheelbowsupyourlungsarefull!Andthenexhalemouthopen,eyesopen
walkingtheeyesback.NowopenthemouththereJenny,andsqueezetheelbows
togetherasyouliftupthetoes

andtheninhaleforthelasttwointhefirstset.Keeponinhalingclosethemouth,
gettheelbowsup.Shouldersdown,lungsfullthatsitKitty!Exhalemouthopenwalk
theeyesback.Gettingreadyforyourlastbreathnowyourelookingtothebackwall,
takingtheweightbackintotheheelsasyoulockthelegs

andtheninhaleforthelastbreathgood!Keeponinhalinguntilthelungsarenice
andfullthisisyourdeepestbreathinthefirstset.Gettheelbowsup,takeanothersip
ofair,squeezethebottom,lockthelegsandnow,exhaleslowlyemptyingthelungs.
Nowtrynottodothatbackbendthere,justlettheheadgoback,tuckthetailbone
under,lifttheelbows.

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Makesureyouemptythelungscompletely,andthenwhentheyreemptyjustrelease
thearmsdownbytheside.Inonemovementtheshouldersgoback,thepalmsforward
andthenyoufocusonstillnessdistractionfreetimethatswhatyourSavasanais
aboutslowingthemindandbodyatthesametime.

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STANDINGDEEPBREATHING[PRANAYAMA]SECONDSET

Interlockthefingerstheotherwayletsdoitagain.Crossthethumbselbows
together.Exhalesuckinthestomach,emptythelungs

andnowinhalefor123456lungsfull.Andnowexhalewalkingthe
eyesbackagain,makethathasound,getthoseelbowstogetherandliftsothe
shouldersmoveawayfromtheears,squeezetheelbows

andtheninhale.Justletthoseelbowscomeoutdontletthemdropatall.Pushthe
jawintothefingersuseyourarmsasbellowstofillupthelungswithair,andthen
exhalemouthopen.Completethatcycleofbreathbyexhalingcompletely.Squeezing
thebottomwillhelpyoutightenallthelowerbodymuscles,andemptythelungs
completely

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andtheninhale.Letthoseelbowscomeoutagain,andthechincomesdown.Ifyou
walkyoureyesbackacrosstheceilingtomeetyourowneyesinthemirroryoullfind
themovementisniceandsmooth.Andthenexhaleonceagainwalktheeyesbackto
smoothoutthatmovement,soyourenotjustdroppingtheheadback.Squeezethose
elbows,nowuseyoureyeslookbacksothat,whereyougowithyoureyesyourneck
willopenupsoftly

andtheninhaleelbowsapart,chindownkeeponinhalinguntilthelungsarefull.
Youcanseeyourribcageseparateinthemirror,youcanfeelyourlungsexpandinginall
dimensions,andthenexhale.Pushtheheadbackeyesopen,walktheeyesbackits
reallyimportant;youreusingthatenergyinthebaseofyourbellytosqueezeyourbelly
andgetalltheairout.

Andnowinhale123456lungsfull,nowexhale.Makethathasound
againwalktheeyesbackacrosstheceiling.Squeezetheelbows,lockoutthelegs
shifttheweightback,squeezethebottom

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andtheninhale.Elbowsoutwithoutmovingthemdowntowardsthesternum,
youreslowlybringingyoureyesdowntoyourownfocusinthemirror.Keeponinhaling
untilthelungsarefull,andthenexhalemouthopen.Yourshoulderbladesnoware
broadeningforward,towardsthemirrorasyoubringtheelbowstogetheryousqueeze
themlovelythereAnita!

Andtheninhale,beautifulstraightbacktherelovelyVicky.Keeponinhalinguntilthose
lungsareniceandfullandthentakeanothersiprelaxyourshouldersthereKaren,and
nowexhalemouthopen,eyesopen.Nowwithoutpushingyourhipsforwardtowards
themirror,shifttheweightbackintotheheels,liftthetoes,squeezetheelbows

andtheninhale.Breathinginandmaybeitsachallengetokeepthebreathmoving
inthewholetime,andthatsthewayyouregoingtoexpandyourlungs.Lungsfulland
nowexhalemouthopen.Thediaphragmmovesbackupintoplacenow,asyoumeter
thebreathoutthroughthebackofthethroat,sosqueezethoseelbows,lockoutthe
legs

andtheninhale.Diaphragmmovesdownintothatnicesoftbellyitmovesout,the
diaphragmmovesdown.Yourestrengtheningthediaphragmtobuildyourbeautiful
stronglungs,andnowexhalemouthopen.Pushtheheadbackslowlylockoutthe
legs.Bringtheweightbackkeepthatwholebackniceandstraightasyoutuckthe
tailboneunder

andnowinhaleforthelasttwo,inthesecondset.Bigdeepbreaths,openingupthe
lungs,openingupyourshoulders,lookingforwardinthemirrornowlungsfull.Take
anothersipexhale,pushtheheadback.Getreadyforyourlastbreathhere,byreally
lookingtothebackwall,squeezingthebottom,bringingtheweightbackintotheheelsa
bitandliftingthoseelbows.

Andourlastbreathinhaleforthelastandbiggestbreathyouvetakentoday,maybe
thebiggestbreathyouveever,evertaken.Feelthestretchfromtheheelsallthewayto
theelbows,gettheshouldersdownandback.Nowtakeanothercoupleofsipslungs
full,andthenexhale.

Takeaslongasyoucantoemptyoutthelungsandlockoutthelegs,suckinthe
stomach,gettheelbowstaller.Shifttheweightback,andwhenyouresatisfiedthatthe
lungsarecompletelyemptythatswhenyoudropthearmsdownbytheside,and
standperfectlystill.Yourshouldersareback,yourpalmsareforwardandyoureready
foryourwarmupsession.

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HALFMOONPOSE[ARDHACHANDRASANA]WARMUP

ClickheretodiscussArdhaChandrasanaHalfMoonPoseintheforum

ClickheretodiscussPadaHastasanaHandsToFeetPoseintheforum

Benefits

Worksintothewholeskeletalandcirculatorysystems
Opensshoulderjoints
Goodforfrozenshoulder
Reducesoreliminatespaininthelowerback
Goodforabdominalobesity
ImprovesandstrengthenseverymuscleinthecentralpartofthebodyIncrease
theflexibilityofthespine
Tonesthespinalnervesandabdominalorgansinprovingtheworkingofthe
bowels
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Increasesflexibilityandstrengthofrectusabdominis,gluteusmaximus,oblique,
deltoidandtrapeziusmuscles
Helpswithsciaticproblems
Alleviatesanxietyandreducesmentalstress
Stimulatespituitarygland
Exercisescolon,pancreas,kidneys,muscular,skeletal,respiratoryandglandular
systems
Firmsandtrimswaistline,hips,abdomen,buttocksandthighs

Inhale,bringthearmsupovertheheadinterlockthefingers,releasetheindexfinger,
squeezetheheadwiththearms,crossthethumbs,andtrytogetthosepalms
completelygluedtogether.

PointthefingersbackalittlebitsotheyrenotcomingforwardalittlebitJan,point
themback,thatsit!OKsqueezethebottom,lockthelegs,pushthehipsstrongly
towardsthemirrorandbringtheweightbackbybringingthearmsback,toliftthechin
soyoucanseeyourthroat.

Inhalestretchuptallandthenmoveintoyourwarmup.Gototheright,thencomeup
tothecenter,andgototheleft.Weregoingtodothisacoupleoftimesyouregoing
totryandkeepyourhipsandyourshouldersparalleltothemirrorthewholetime.

Asyoujusteaseintotheselovelysidewaysstretchesanincrediblewarmup,justto
almosttakeaphysicalinventory.Keepyourattentiononyourbreathverynice
adjustments,good!Andnowcomebackonaninhale,andwellstartthisposture.
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SIDE

Nowsqueezethebottom,lockthelegspushthehipsstronglytowardsthemirror.
Nowbringthearmsback,squeezetheheadwiththearms.Liftthechinsoyoucansee
thethroat.Inhale,stretchuptall,andasyouexhalestretchup,reachoutandbring
yourbodyovertotherighthandsideandpushthehipstothelefthandside,lockout
thelegsLancethatsabsolutelybeautifulalignment.

Nowonthissidethereisapotentialorpropensityforthatheeltocomeupoffthe
floor.Pushthoseheelsbackintothefloorsotheresanevenfootprint,andpullthat
lefthandup,outandoverwiththehelpoftherighthand,andcheckonthatalignment
theresalotoffantasticalignmentinthisroomtoday.

Checkonyouralignment,andmaybeLee,therightshouldercomingforwardabit,thats
itJanbringtheleftshoulderback.Nowlockoutthoselegsbecauseyouvegotto
haveastrongfoundation,andforthelastfewseconds,everybodyinhalelength
exhalepulloverpushthehipstotheleftandtheninhalecomebackupagain.
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HALFMOONPOSE[ARDHACHANDRASANA]FIRSTSET;
SECONDSIDE

Nowsqueezethebottom,lockthelegs,pushthehipsforwardandnowarmsback,lift
thechinsoyoucanseethethroat.

Inhale,stretchupandthenasyouexhalebringyourbodyup,outandovertotheleft
hipsovertotherighthandside,sothatyoucanstraightawaycheckonyourhipsand
yourshoulders,andyourlegsarecompletelylockedout.Sopushthehipsoverstrongly
thatwillhelpopenupthehipsevenmoreandopenupthatspineyoucanfeelthat
beautifulstretch,alldowntherighthandsideofthebody.Jeffthatisabsolutely
beautiful.

Liftyourchineverybody,andbringtheweightbackintotheheelsthisisonebeautiful
wayoftoningthefrontsideandthebacksideofthebody,whenyoucanliftthetoesup
offthefloorbeautiful!Bringthathipforwardthatsit.Nowforthelastfewseconds
pullthatrighthandoverwiththehelpofthelefttrytopointtothebackleftcornerof
theroomandnowinhale,comebackup.
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BACKBENDFIRSTSET

Weregoingtodoourfirstbackbendofthedayalways,verystrongsetupinaback
bend.Takeabigbreathandthenjustdropyourheadbackcompletelyandlooktothe
backwall,anddontholdyourheadupforanything.Justdropyourheadback,likethat,
andthenyoujustrelaxittherebeautiful,alwayslookback.

Nowsqueezethebottom,lockthelegs,pushthehipsstronglyforwardtowardsthe
mirror.Nowinhale,stretchupandgetoutofthelowerwaisthere,andthenexhale,go
backintoyourbackbend.Gobackandlookback,andpushthehipsforward.

Thisisaperfectcounterbalancehere.Asyoupushthehipsforwardyoucanbringthe
weightbackintotheheels,looktothebackwall.Nowbringyourarmsbacklookback,
gobackallthewayback,andnowinhalecomebackup.ThatwasincredibleWynne
howmuchfurtheryouwentinthat.

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HANDSTOFEETPOSE[PADAHASTASANA]WARMUP

Nowexhale,suckinthestomachandcomeforward,andbringyourhandstothefloor
andwalkoutyourhips.Left,right,left,rightlikearunnerswarmup,yesbeautiful.

NowyourequiteflexiblethereHayley,soIwouldleaveyourheelsonthegroundand
justlockuponelegandtheother.Canyoufeelmoreofastretch?Lockoutoneleg
thatsit,reallygetagoodstretchrightupthrougheachhip.

Andyourequiteflexibletootheresoyoumightwanttotrydeepeningthatbyjust
leaningintoeachhip,butoneleglockedoutandthentheotherfeelthat?Thatsgood.

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HANDSTOFEETPOSE[PADAHASTASANA]FIRSTSET

OKtoesandheelstogetherheelsonthegroundandbenddownsothatyourstomach
isonyourthighs,andyourchestisonyourknees.Youwraptheelbowsaroundtheback
ofthecalfmusclesandaimtostandonthelengthofyourfingertips,facingforward
fingersparallel,andmaybeevenifyoureveryflexible,tryoverlappingyourbaby
fingers.

Nowkeepthebodysquashedonthelegsbecausethisisthemostimportantpartofthis
posture.Droptheheadonaninhaleandasyouexhale,pullontheheels,liftthehipsup
andkeepthechestonthelegs.

Sobendthelegssothebodycomesawayfromthelegs,andthenkeepwrappingthe
elbowsaround.Nowitsreallycommonforpeopletopullwiththeirshoulders,but
thatsnotwhereyouregoingtogetthebenefit.Thebenefitcomeswithpullingwith
yourbiceps,sogetthoseelbowsaroundfurther.Trytogetthosefingersparallelsome
more,andthenpullwiththosebicepssotheshouldersliftupawayfromtheears.
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Nowdropyourheadandrelaxitmaybeshakeityesandno,sothatyoucanreallybe
surethatyouvegotnotensioninyourneckAndpull;youvegottousethosestrong
musclesinyourarmsandyoureallywillgetsomebeautifultoningliftingthosehipsup,
andsquashthebodyontothelegs.

Nowbreatheoutthroughthebackofthelegsasyouliftup,rollingupalittlebitmore
weightintothetoesandthenrelease.Comebackup,armsupovertheheadyousuck
inthestomachasyoudoso,andthatwayyoucanprotectthelowerspinewiththe
hydraulicpressureofyourorgansexhalearmsdown.

Nowstandperfectlystillpalmsforwardshouldersback,andremembertolimityour
distractions.Andasyouknowwedontdrinkuntiltheendofthewarmupseries
whichisinafewminutes,sothatyoucankeepthefireinthebellyhappening
warmingupthewholebody.

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HALFMOONPOSE[ARDHACHANDRASANA]SECONDSET;
FIRSTSIDE

Inhalebringthearmsupoverthehead,interlockthefingerstheotherwayacrossthe
thumbs,squeezethehead,liftthechin.Inhalestretchuptallasyoupushthehips
forward,andthenasyouexhale,bringyourbodyovertotherightpushthehipstothe
lefthandside.

Checkintothatincrediblestretchthatishappeningovertheleftsideofthebody.Now
someofyouhaveyourweightpushingintoyourtoessomaybeyouneedtobringyour
weightbackintoyourheelsbeautifulalignment.

Keeponbringingthatlefthandoverwiththehelpoftherighthand(thereisnotmuch
longertogo,itsonlyhalfwayinthisposture;halfthetime).Keeponbreathing.

Nowbringtheweightbackintotheheels(woopsIsaidtoesintheclass!)squeezethe
headwiththearms,exhaleandnowinhale,comebackupagain.
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HALFMOONPOSE[ARDHACHANDRASANA]SECONDSET;
SECONDSIDE

Pushthehipsforward,lockthelegs,armsback,inhalestretchuptall,andasyouexhale
stretchup,out,overtotheleftthistime.Pushthehipstotherightandlockoutthelegs;
beautifulstretchontherightsideofthebody.

Usethemirroranduseyourownproprioceptionheretoworkoutwhereyourbodyis.
YoucouldprobablybringyourrightshoulderbackabitthereGraham,andsqueezethe
headwiththearmsgreat!

Lockoutthoselegs,shifttheweightback,liftupthetoes.ExhaleInhale,comebackup
againtakeabigbreath.

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BACKBENDSECONDSET

Secondbackbend,droptheheadbackletitgocompletely.Ifyoufindyourselfgetting
caughtinthisbackbendnotbeingabletogobackveryfarrememberyoureyesgo
andthenyourbodyfollows,somakesureyoukeeplookingback.

Squeezethebottom,lockthelegs,hipsforward,inhale,stretchupoutofthelower
spine.Exhalegoback,lookbackallthewayback.Isyourbottomstillsqueezed
tightly?Isalltheweightbackintotheheels?Haveyoubroughtyourarmsback?Tryto
seehowmuchfurtherbackyoucanseedownthewall.

Armsback,lookback,goback,weightback,alltheway.Inhale,comebackup.

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Exhale,suckinthestomachandcomeforward.Handstothefloor,walkoutyourhips;
left,right,left,right.

Notsomuchwarmupinthissecondpartbecauseyourealreadyquitewarmedup.
Movingthespineinalldirectionsinthisposture.Hereyouretryingtoreleasethehips,
thehamstrings,andthesacroiliacjoints.

OKeverybodytogether:Heelsontheground,benddown,stomachonthethighs,chest
ontheknees.Wraptheelbowsaround.Trytogetthosefingersparallelfacingforward.
Benddownsomemoreifyoucant,elbowsbehind.Inhale,andasyouexhalepulllift
andbreathe.

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Keepbreathing.Relaxthathead,remembertheneckisrelaxed.Letthefullweightof
yourheadfall.Letgravitytakeover,andnowlettheelbowscomebehind.Nowthoseof
youveryflexible,andhaveyourbodyfirmlythereonyourlegsarealmoststraight,try
gettingyourelbowsaroundevenfurther.LovelyManyia!

Andthentrytogetthemtotouchandthenclimbtheinsideofyourupperarms,upyour
legstogetyourelbowsaroundevenfurther.

Pullontheheelsliftingupthehips.NowWynnebenddownatinybitmore,getthe
elbowsandthenpull,thenliftagain;good,beautiful!Nowbreathethroughthebackof
thelegs,exhalerollingtheweightforwardintothetoes,liftthehipsandthenrelease.

Comebackup,armsupoverthehead.Exhale,armsdown!Standingperfectlystill,
nothingelsetodobetweentheposturesbutbreathing.Andwenowwarmupthebig
musclesinthelegsandthearms.
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AWKWARDPOSE[UTKATASANA]FIRSTSET,PARTI

ClickheretodiscussUtkatasanaAwkwardPoseintheforum

Benefits

Improvesoverallbodystrength
Openspelvis
Strengthensandtoneslegmuscles
Relievesmenstrualcramping
Reducesfatpocketunderbuttocks
Alignsskeletalsystem
Goodforarthritisconditions
Goodfordigestion
Relievesjointpain
Relievessciatica
Improvesflexibilityintoesandankles
Exercisesliver,intestines,andpancreas
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Sojustpickuptherightfoot,stepouttotherighthandside;hipwidth.Sotheleftfoot
stayswhereitis,andnowyouwanttomoveyourfeetsothattheyfeelalittlebit
pigeontoed.Itslikeyourestandingonrails,thetoesareinabit,theheelsareout;so
thefeetareexactlyparallel.Soyourrightheelhastocomeoutalittle.

Armsupinfrontofyou,sotheyreparalleltothefloorandparalleltoeachother.Now
droptheshouldersdownandbackawayfromtheears,butkeeptheenergyextending
throughtothefingers.Exhale,suckinthestomachandnowsitdown,weightbackinto
theheels,pokeyourbottomoutandgetthethighsparalleltothefloor.

Ifyoureallywantthosequadricepstobuildstrengthandtone;youvegottogetthose
thighsdown.Youvealsogottokeepyourfeetparallel.Soifyourheelshavemovedin,
movethembackoutagain.Ifyourkneeshavemoved,getthemback,sothatthearms
aredirectlyoverthelegs,directlyoverthefeet.Andinhale,pushupthroughtheheels.

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AWKWARDPOSE[UTKATASANA]FIRSTSET,PARTII

Andnowcomeupontothetoeslikeaballerina.Remembertokeepthearmsniceand
lockedout,sojustdropthemabitifyoucantseeyourforearmsinthemirror.

Nowkeepthoseanklesupbecausethisistheaim.Exhale,suckinthestomachandnow,
sitdownontopofthehighesttoe.Keepthearmsniceandlockedoutandstopright
there,thatsverynice.

Justkeeptheheelsup,andthekneesup,andtheheelsup,andthekneesup.Thehips
arejustalittlebithigherthantheknees;youvegottomovetheheelsupsothatyoure
standingonthetoes.TrytoputalltheweightonthetoesbeautifulJohn!

Andpushupthroughthetoesagain.Andthenbringtheheelsbackdownontothe
ground.

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Ifyoucankeepyourarmsupthereniceandstrong,trytokeepthemthere,andbring
thekneestogetherandlettheheelscomeupoffthefloor,justalittlebit.Nowsuckin
thestomach,energizethearms,squeezethekneesAndnowexhale,asyouslidethe
backperfectlystraight,downanimaginarywall.

Asyoubringthehipsdowntowardstheheelswithoutsittingonthem,andtheheels
comeuptowardsthehips.Nowtheregoesyour10seconds,andyouresittingthere
lookinglikeyoureholdingaboxfromtheside.

Takeabigbreath,suckinthestomach,andthenslowlycomebackup;asslowasyou
can,asfastasyouneedto,keepingonsqueezingthekneessothatyoucanmaintain
thatbeautifulstrength.

Andbringthearmsbackdownbytheside,bringthelegstogetherandthenjuststand
there;toesandheelstogether.

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Andthenwelldosecondset.Theresanimpressioninyourtowel:Justpickuptheright
foot,andstepoutintoit.Checkonyourheelsthere.Thankyou!

Heelsout,toesinjustatouchsoyourfeetareexactlyparallel.Inhale,armsupinfront
ofyou,lockthemout.Droptheshouldersdownandback,suckinthestomachandnow
go:Sitdownweightbackintotheheels.Trytogetthosehipsdown;Iknowyoucan!I
knowyoucan.

Trypushingyourkneesforwardintothemirrorandthenbringingtheweightbackinto
theheels:Thatwillactuallyhelpyoulikearatchet,comedown.Soliftthechinupoff
thechest,thechestupofftheknees,bringtheweightbackintotheheels,andthen
inhale;pushupthroughtheheels.Beautiful!

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AWKWARDPOSE[UTKATASANA]SECONDSET,PARTII

Andthencomeupontothetoesashighasyoucan.Daretoputalltheweightintoyour
toeskeepingtheheelsup.Suckinthestomachin,energizethearms,andnowcome
down,ontopofthetoes.Heelsupandkneesup,heelsupandkneesup.Stopright
there,justworkonyourheels;thatsit.

Assoonasyourheelsstarttodrop,thenyoujuststopwhereyourbottomisandkeep
movingtheheelsupandthekneesup.Chinup,chestup,bottomdownandrelease.
Comingbackupagain.Nowbringtheheelsdownontothefloor.
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AWKWARDPOSE[UTKATASANA]SECONDSET,PARTIII

Keepthearmsupifyoucan,andenergizeandsqueezingtheknees,bringtheheelsup
offthefloor.

Exhale,suckinthestomach,andslowlyslidethebackdownthebackwall.Its10
secondsyoureaimingfor,andItellyouwhat,itdoestakesometime.Lettheheels
comeupoffthefloorthereGraham,sothatyourbackcancomedownstraight.Good.

Thebackisstraight.Lawrencethatsbeautiful;suchstrengthisbuilding,good!Ifyour
kneesarestrong,youcanbounceacoupleoftimes.Stopatthetopofthebounce;
inhaleandnowexhale,pushupasslowasyoucan,asfastasyouneedto.

Andthenbringthelegstogether,armsdownbythesideandstandperfectlystill.

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EAGLEPOSE[GARUDASANA]FIRSTSET,FIRSTSIDE

ClickheretodiscussGarudasanaEaglePoseintheforum

Benefits

Worksintotwelvemajorjointsofthebody
Goodforcentralnervoussystem
Facilitateslymphaticfunction,improvingimmunesystem
Improvesmobilityofhipjoint
Improvesbalance
Strengthenslegs
Goodforvaricoseveins

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ToesandheelstogetherthisiscalledGarudasana.Inhale,bringthearmsupoverthe
head.Andnowexhale,swingtherightarmunderneaththeleft;crossthemabovethe
elbowsbelowthewrists,crossthethumbsandifyoucan,youbringthepalmstogether
infrontoftheface.

Pulldownontheelbows,butkeeptheshouldersdownandback.Bendyourlegswith
theheelsflatonthefloor,andliftthechinandthechest;keeptheweighteveninboth
legs.Andnowpickuptherightlegandwrapitovertheleft,andtrytogetthetoesback
behindthebackofthecalfmuscle.Beautifulwrap.

Nowwhatyouretryingtodoheretogetthealignment,isgetthehipsparalleltothe
mirror.BeautifulLaura.Nowarchthespine,dropthebottom,pullontheelbowsand
release.Comebackup,armsupovertheheadontheinhale.

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EAGLEPOSE[GARUDASANA]FIRSTSET,SECONDSIDE

Ontheexhaleswingtheleftarmunderneaththeright;abovetheelbows,crossthem
belowthewrists,crossthethumbs,pullontheelbows,suckinthestomachandsit
down,hipstothebackwall.Pullontheelbowsandnowpickuptheleftlegoverthe
right.

Now,squarethosehipsuptowardsthemirrorandtrytobetheshortestpersoninthe
room.Soarchthespineupsothechestisofftheknees.BeautifulJen.Nowpullon
thoseelbows,suckinthestomach,sitdownandinhale.

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Wegostraightintothesecondset.Thisisthewayitalwayshappens.

Armsupandexhale,rightarmcomesunderneaththeleft;swing,cross,twist,pull,suck
inthestomach,sitdownarchingthespine,chestup.Pickuptherightleg;overitgoes.
Toesbehindandmakesurethosehipsaresquaretothemirror,andthisisthebestway
togetyouralignmentright.

Nowpullonthoseelbows,suckinthestomach,liftthechinup,chestup,bottomdown.
3moresecondsbetheshortestpersonintheroomandrelease.
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Armsupovertheheadexhale;swing,cross,twistandpulltheleftarmunderneaththe
right,crossthem,thatsit!Theotheronetheotherway;youwererightthefirsttime.

Suckinthestomachandsitdownlow,chestuphigh,leftlegupovertheright;go!Toes
behind,hipssquare,sitdownlow.Feelthatanklestarttogetmoreflexible,andyoucan
feelitdownthebackofthatcalfmusclestretching.

Liftthechin,liftthechest,dropthebottom2,1inhale,comebackup.Armsup,exhale,
armsdown,andstandingthere;toesandheelstogetherwithoutmovingamuscle,work
outwhetheryouneedasipofwaternow,orwhetheritsjustgoingtodistractyoufrom
yourfocus.

Andyoucomebackrighttoyourfocusinthemirror.Weregoingtostartourstanding
balancingseries.Thereaquiteafewpostureswhichareabitlonger,andwhatyoure
goingtotrytodoislockoutthatleg,whichisengagingyourquadricepsmuscletolock
outtheknee,soitwontbend.

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STANDINGHEADTOKNEEPOSE[DANDAYAMANA
JANUSHIRASANA]FIRSTSET,FIRSTSIDE

ClickheretodiscussDandayamanaJanushirasanaStandingHeadToKneePoseinthe
forum

Benefits

Buildsmentalstrength
Improvesconcentration
Unifiesmindandbody
Usesallmajormusclegroups
Exercisesdigestiveandreproductiveorgans
Goodfordiabetes
Strengthensbackmuscles

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OKlockouttheleftlegsolid,strong;likeaconcretepost.Benduptherightlegsothat
thethighisparalleltothefloor;theshinisvertical,andyouflexthetoesbacktowards
tonosestrongly.Nowexhalesuckinthestomachandroundovertointerlockthe
fingersunderneaththeballoftherightfoot.All10fingersincludingthethumbs.

Trynottodoitatthearch;trythetoesinstead.Flexthetoescontinuallyandkeep
breathing.Suckinginthestomachwillhelpactuallygiveyouthathydraulicpressureto
protectthelowerspine.

Rikabringyourheelinalittlebitsothatyourshinisvertical;thatsit,nottoofar,thats
itflexthetoes.Suckinthestomach.Continuallycomebacktolockingoutthatleg.

SoHayleyseewhatyoucandotopushthebackofthekneetowardsthebackwall,keep
breathing.Andyouregoingtostayinhereforawholesixtyseconds.Itsthehardest
thingtodoistostayinonepositionfor60seconds.

Grahamtrylockingouttheleg.Pushthebigtoeintothefloor.Breathing.Good!

NowlockoutthatlegthereJohn.5moreseconds432and1andrelease.

Toesandheelstogether.
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Standingupstill;absolutelynomovement,lockouttherightleg.Benduptheleftleg
nowsothatthethighisparallel,theshinisvertical,flexthetoes.

Suckinthestomach,exhaleandnowroundover,tointerlockthefingersunderneath
theballofthefoot;includethethumbsinthegrip.Nowifyoucan,bringyourheela
littlebitclosertothemirrorsotheshinisvertical,getthethumbsunderneath,flexthe
toesandroundoveralittlebitmore.

Icanseeyourequitestrong;soroundover,andyoullhavelessstrainonthelower
spine.Keepsuckinginthestomachandstayhereforawhole60seconds.Itsmuch
easiertomovetooneotherpartoftheposturebeforetimeitactuallyservesasabit
ofadistraction.

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Unlessyouregoingintoitrightaway;tothepointwhereyougotoocomfortably,where
yourepushingyourlimits,thenperhapsyoullfindmorechallenge,standingintheone
positionforthewhole60seconds.

Lookforward,lockouttheleg.Pushthebigtoeontothefloor,andkeeplockingthatleg
bypushingthebackofthekneetowardsthebackwall.Verygoodforyourfirstclass.
Lockingoutthatlegforthelast5432and1andrelease.Toesandheels
together;standingstill.Handsoffyourlowerbackandjuststandtherestill;no
movement.Offnoton!

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STANDINGHEADTOKNEEPOSE[DANDAYAMANA
JANUSHIRASANA]SECONDSET,FIRSTSIDE

Nextlockouttheleftleg.OKjustalittlewordtoournewpersonandtonewpeoplein
theroom.Ifyoucantlockoutyourlegforawhole30seconds,thenkeepdoingexactly
whatyoudidinthefirstset:Justbendingupthelegdoingthesamething.

Ifyoucanlockouttheleg,thenyouregoingtoseesomepeoplekickingforward.So
makesurethatyoukeeptheleglockedoutifyouregoingtodotheextension.

Lockouttheleftleg,benduptherightlegandflexthetoes.Keeptherightangleinthe
knee.Keepthatlegflexed,suckinthestomachandnowroundovertointerlockthe
fingersunderneaththeballofthefoot.

Ifyouregoingtodotheextension,makesurethelegislockedoutandgo!Kick,liftthe
chestandpullthetoesback.Rikaholdunderneaththetoes;itsmucheasierthere.
Good!Liftingupandnowifbothlegsarelockedout,thenyoubendtheelbows.

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Nowlockoutthatstandinglegandthatsyourposturefortoday.Trytogetthethumbs
underneath.Welldone.

NowliftthatheeltothesameheightasyourhippleaseGraham,andnowflexthetoes
andgetthatbackniceandstraightforthelast321release.Goodverynice.

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STANDINGHEADTOKNEEPOSE[DANDAYAMANA
JANUSHIRASANA]SECONDSET,SECONDSIDE

Lockoutthatrightleg,benduptheleftleg,flexthetoes,suckinthestomachandnow
roundovertointerlockthefingersunderneaththeballofthefoot.Yourtimestarts
whenthelastpersonisinit;sodontprocrastinate.

Good,ifyourlegislockedout(thanksLauraforthelaugh)andkicktheheelforward.
Nowflexthetoesback,andgostraightintothenextpartofthepostureifthatswhere
yougo,sothatyoucantakeasmuchtimeatyourlimitasyoucan,soyoucangetthe
mostbenefit.

Flexthetoes.Goodwork!Breathing.ockoutthatstandinglegpushthebigtoeintothe
floor.Pushthebackofthelegtowardsthebackwall.Rikathatisperfect!Lockoutthat
legLaura,pushthebackofthekneetothebackwallforthelast32and1andrelease.
Welldone!Lovely.

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STANDINGBOWPOSE[DANDAYAMANADHANURASANA]
FIRSTSET,FIRSTSIDE

ClickheretodiscussDandayamanaDhanurasanaStandingBowintheforum

Benefits

Stimulatescardiovascularsystem
Increasescirculationtoheartandlungs
Opensdiaphragm
Opensshoulderjoint
Helpsfrozenshoulderconditions
Improvesspineelasticity
Improvesstrengthandbalance
Reducesabdominalfat
Helpsregulateovariesandprostategland

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ToesandheelstogetherthatwasHeadtoKnee,weregoingtodothecomplementary
postureStandingBow.Lockouttheleftlegandbendtherightelbowin,withthepalm
up,anddropthehanddownnearthebottom.

Withoutmovingthepositionofthehand,pickuptherightfootintherighthandfrom
underneath.Youcanholdwithoutthethumboverthetop,thatllchangetheposture
withthethumbunderneathaswell.

Nowsomeofyoumoreflexiblepeopleshouldbeholdingattheankle;thatsreallywhat
youresupposedtodo.

Bringthekneestogethertorealignthehips,andnowinhalebringtheleftarmup
towardstheceiling,andtrytotouchtheceiling.

Liftup,stretchuptall,andasyouexhalejustkickthefootback,kickthekneeup
towardstheceiling.Kickthefootbacktowardsthebackwall,kickthekneeuptowards
theceiling.

Keeptryingtostretchuptowardstheceilingbecausethiswillreallyhelpyouopenup
thoseshoulders.Lee?Liftyourchestupagainandlockoutthatleg.Trytofeel
compressioninthelowerspine,becausethisisabackbend.

Liftup.Jeff,thatisgorgeous!Keepbreathingandlockoutthatleg.Grahamtrytolift
thearmupevenhigherandbreathe.Haveyougotagrimaceonyourface?Perhapsyou
canrelaxyourfacenow?Becauseitsgotnothingtodowiththeposture.Youjustwant
tostandthereandfocusonthebreath.

10moreseconds,lockouttheleg,liftupthechin,stretchthefingersuptowardsthe
ceiling,lockoutthelegandkick21andrelease.Toesandheelstogether.Nowifyou
felloutofthatpostureearly,justgobackintoitasifyouvegotawholeother60
secondstodoit.

Evenifyouveonlygot2secondstodoit;youmayfindthatisthewayyouaregoingto
breakthroughandworkouthowthispostureactuallyworks.

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FIRSTSET,SECONDSIDE

Nowlockoutthatrightlegandbendtheleftelbowinwiththepalmup.Dropthehand
downtoyourbottomandpickuptheleftfootandthelefthandfromunderneathwith
thethumbnexttoyourfingers.Imjustgoingtochangethatforyou.Holdthere.
Alright?Beautiful.

Nowinhaletherightarmupbytheear,stretchuptall,liftuptalltrytotouchtheceiling.
PalmforwardpleaseHayley.Andnowexhaleasyoukickthefootback,kickthekneeup
towardstheceilingbutkeepthechestup.Trytoresistyourchestcomingforward,so
thatyoucanfocusonthebestpossiblebackbendyoucouldpossiblyhave.

Ideallywhatyouretryingtodoiskickthatlegupstraightbehindyou,butwhats
stoppingyouisthatarm.Itsstoppingyoufromkickingthelegupstraight.Youlockout
thatstandinglegandyoupushthebigtoeintothefloor.Squeezethosequadriceps
muscles.ThatislovelyHayleygood!

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Nowliftupandtrytotouchtheceiling.Andnoweverybodycanbringthebellyabit
closertothefloorbutmakesurethatlegislockedoutandthatyoudontlosethat
lovelycompressioninthelowerspine.

Asyourekickingbackyoucanfeeltheleftshouldergetpulledbackbehindyouwiththe
forceofthekickingleg,andnowkickupthelegforthelast3secondsstretchup,liftup
andrelease.Toesandheelstogether.

Nowstandthere,dontdistractyourselfbylookinganywhereelsebutforwardinthe
mirrorandthatcansometimesbethehardestthingofyourpractice;confronting
yourselfinthemirror.Butthatswhatwereallherefor.

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STANDINGBOWPOSE[DANDAYAMANADHANURASANA]
SECONDSET,FIRSTSIDE

Lockouttheleftlegandbendtherightelbowinwiththepalmup.Andnowpickupthe
footinthehand.Pickuptheankle,thumbsunderneathaswell.

Kneestogether,alignthehips.Inhaletheleftarmup,stretchuptallandthenasyou
exhalekickthefootback,liftingupandtrytoresistthechestcomingforward.Andkick
thelegupashighasyoucan,anddroppingthathipsoyougetthatbeautifulalignment
andliftthechest.Gobackintoit.

Lockoutthatlegandstretchuptall,good.Keeponbreathingandkickashardasyou
can.Letthatrightshouldercomebackbehindyouandkickthekneeuptowardsthe
ceiling.ForthelastfewsecondsIwanttodropyourbellyandkickthelegup,good.
Pivotaroundthathip321andrelease.Toesandheelstogether.

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SECONDSET,SECONDSIDE

CanIcomeoverthistimeanddosomething?OK.Lockrightlegout.Bendtheleftarm
up,pickthefootupinthehandfromunderneath.OtherwaythereJeff,thatsit.Inhale
therightarmgoesupbytheearstretchuptall,liftuptall,trytotouchtheceiling.

Nowwithoutmovingthechestjustkickthefootback,kickthekneeup.Kickthefoot
back,kickthekneeup,thatsit.Nowdropthathipandkeepkicking(Imgoingtodo
somethinghere.Right,now.)Justkeepkickingandstretch,keepkicking.Nowdropyour
bellyabitclosertothefloor.Getthatlegup.Niceflexibleshoulders,good!Good
breath.

Lockoutthatleg.VeryniceLaura,pushthatbigtoeintothefloor.Pushthebackofthe
legtowardsthebackwall,nowdropthebellyforthelastfewseconds,kickup,breathe
andrelease.Feelsgoodhuh?

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BALANCINGSTICKPOSE[TULANDANDASANA]FIRSTSET,
FIRSTSIDE

ClickheretodiscussTuladandasanaBalancingStickPoseintheforum

Benefits

Increasescardiovascularcirculation,especiallytoheartbloodvessels
Mayhelpclearblockedarteries
Mayhelppreventfuturecardiacproblems
CreatesatotalspinestretchRelievesstressfromspine
Goodforvaricoseveins
Buildsstrengthinlegs
Exercisespancreas,spleen,liver,nervousandcirculatorysystem

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OK,standatthebackofthetowel.Thisisa10secondposture.Itsanincredibleposture
becauseitreallydoesgetyourheartbeatingverystronglyandyouretryingtobeas
strongasyoucanrightfromthefingertipstothetoes.Solockoutthebodysoitcanbe
lightandmuchmorepliableinthisposition.

Inhalebringthearmsupoverthehead,interlockthefingers,releasetheindexfingers
squeezetheheadwiththearms,crossthethumbsandstepforwardontotherightfoot.

Nowpickupthebacktoesforamomentsothatalltheweightsinthefrontleg.Liftup
andstandinabitofabackbend,squeezetheheadandnowexhale;godown,body
downandlegup.Pivotaroundthatrighthiptryingtogetthebodystraight,lockedout.

Emiliabeautiful.Nowliftthosearmsup,squeezetheheadwiththearms,pointthetoes.
3secondsmoreandreleasecomingbackup.

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Andnowkeepyourarmsupifyoucan,andstepforwardontotheleftleg.Pickupthe
backtoesjustforamoment,sothatyoucangetyourhipssquaretothemirror.

Inhalestretchuptallandnowexhale.Go!Bodydown,legup.Nowstretchthatwhole
bodyapart.Nowlookforwardonthefloorafewmetersinfrontofyou.Squeezethe
head,lockoutbothlegsandrelease.

Andnowexhalearmsdownbythesideandstandperfectlystill.10secondsgetsthe
heartmoving,alsogetsthosecoronaryvesselsflushing.

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FIRSTSIDE

Nowinhalebringthearmsupoverthehead.Remember:Alightbody,astrongbodyis
goingtobeeasiertomoveintothisposture.

Nowexhalestepforwardontotherightleg.Pickupthebacktoesjustforamoment,
squarethosehipstothemirrorrightnow!Andnowgo!Bodydown,legup,asfastas
youcanbutasslowasyouneedto,tokeepthebalance.

Nowlookforwardonthefloorinfrontofyou,andsqueezetheheadwiththearms.
Dropthechest,liftthearmsandrelease.BeautifulLaura.

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SECONDSIDE

Andnowkeepthearmsupifyoucanandstepforwardontotheleftleg.

Pickupthebacktoesjustforamoment,nowsquarethehipsup;thisisonethingthat
reallyworkssowell.Andnowgo!Bodydown,legup,asfastasyoucan,asslowasyou
needto.Good!

Nowbreathing,lookonthefloorafewmetersinfrontofyou.Liftupthatbackleg,drop
thechest,liftthearms,squeezetheheadandreleasecomingbackupagain.Exhale
armsdown.Yesitsabeautifuldaytoday,breathethroughthenose,greatdaytobe
aliveandstandtotheleftofyourmatortowel.

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STANDINGSEPARATELEGINTENSESTRETCHINGPOSE
[DANDAYAMANABIBHAKTAPADAPASCHIMOTTANASANA]
FIRSTSET

ClickheretodiscussDandayamanaBibhaktapadaPaschimottanasanaStanding
SeparateLegIntenseStretchingPoseintheforum

Benefits

Increasescirculationtothebrainandadrenalglands
Centresnervoussystem
Maybegoodfordepression
Goodforconstipation
Helpsreduceabdominalobesity
Helpswithdiabetesandhyperacidity
Releaseslowerback
Exercisesmuscular,adrenalandreproductivesystems
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Weregoingtodothefirstofourwarriorpostures.Heywevejustgottothatmagic
pointinthehumidity;whereitsabout60%.Whichmeansyouregoingtogetbeautiful
deepbreathsmoreeasily,humidifiedairsoallowthatbreathtofillyourwholebody.

Sometimesthatcanbeanuncomfortableexperienceifyourenotusedtobreathingso
deeply,sojustembraceit.Inhalebringthearmsupoverthehead,andthenexhale;step
outtotherighthandside,armsdownparalleltothefloor,palmsdown.

Nowitsawarriorposture:Yourarmsareoutniceandstrong,droptheshouldersdown
andbackawayfromtheears,fingertipssameheightastheshoulders.Ifyouvegot
sciatica,keepthefeetparallel,otherwiseeverybodyelsetoesinandheelsout.

Armsback,chinup,exhale,suckinthestomach,andliftyourchinanddoaswandiveas
youcomedownwithlockedoutlegs.Nowwhenyougetdownhere,youbendthelegs
Illshowyou,bendthelegs,slidethehandsdownthebackofthecalfmusclesget
somefingertipsunderneaththeheelsfrombehindifyoucan.

BendtheelbowsoutthereifyoucanEmilia.Liftthechinandthenpullontheheels.Lift
upthehips,lettheshoulderscomeawayfromtheears,theotherwaythereHayley,
fromtheoutside,thisway.Thatwaynotfromhere,fromtheoutside.Outside,good!

Pullontheheels,liftupandfaceparalleltothefloorforthatbeautifulopeninginthe
spine.Bendthoseelbowsouttothesidesoyoucanstraightenyourspine.Liftthehips
up,rollweightintothetoes,exhaleandreleasecomingbackupagain.

Armsupovertheheadasyousteptogether,exhalearmsdown.Ifyouvecomeoutof
theposturethewayyouwentintoit,youactuallygetsomebeautifulbenefitsonthe
wayoutaswell.SorememberthatYogaisaboutthewholepostureandthewhole90
minutesintheroom.

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[DANDAYAMANABIBHAKTAPADAPASCHIMOTTANASANA]
SECONDSET

OKsecondset.Ifyoudidntgetyourheadtothefloor,takeawiderstepout.Inhale,
bringthearmsupoverthehead.AreyougoingtojoinusWynne?Andstepouttheright
handside.Goodforyou!

Toesin,heelsout,unlessyouvegotsciatica.Armsback,lockoutthosearms,energyto
thefingertips,suckinthestomach,exhaleandthencomeforward.Chinupasyou
extendthelowerspineforwardtowardsthefloor.

Bendthelegs,slideyourhandsdownthebackofthecalfmuscles,bendtheelbowsand
pullwiththosestrong,strongbiceps,ratherthanyourshoulders.Thatsit,good!Can
youfeelhowtheshouldersrotateupandback?Andyoustarttoreleasealotmoreof
thespine.Youcanfeelthelowerspinestretchingdowntowardsthefloor,andthatfeels
sogood.
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Liftingthechinawayfromthechest,androllingalittlebitofweightintothetoes.
Keepingtheshinsandtheelbowstouching,pullingwiththosebiceps.

Reallybeautifulposturewhenyougetit,itfeelsgreattopullthechestthroughthe
shouldersandliftthehipsup.Rollforward,liftup,exhaleandreleasecomingbackup
again.

Inhalearmsupoverthehead.Steptogetheronaninhale,exhale,armsdown,and
theresnothingelsetodobetweentheposturesbutbreathe.Sobreatheitinandthink
aboutnothingelse.

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TRIANGLEPOSE[TRIKONASANA]FIRSTSET,FIRSTSIDE

ClickheretodiscussTrikonasanaTrianglePoseintheforum

Benefits

Anexcellentcardiovascularworkout
Intenselystretcheseachsideofthebody
Opensandincreasesflexibilityofhipjoints
Reducessaddlebags
Goodforkidneys,thyroidandadrenalglands
Opensshoulderjoint,goodforfrozenshoulder
Strengthenandtoneslegsandbuttocks
Helpsregulatehormonelevels
Worksallmusculargroupssimultaneously
Helpsconditionsofconstipation,colitis,lowbloodpressure,appendicitis,
spondylitis,menstrualdisorders
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Alright!Heyeveryoneup!ComeonIknowyoucandoit.Inhale,bringthearmsupover
thehead.Jeffrememberyoureusingthewall,Lawrenceifyougetupyouusethewall
tootohelpyousupportyourleg.

OK.Andnowexhale,stepouttherighthandside,armsdownparalleltothefloor,palms
down.Asmallthingbutquitesignificantforyou;isgetyourheelsparalleltothemirror,
youvegotoneafewcentimetersback.

OKpickupthetoesandpivotontheheelstotherighthandside.Theleftfootcomes
roundalittlebit,anditsaheeltoheelposturehere,notheeltoarch.Thankyou,well
done!

OKnowkeepthearmsstrong,lockouttheleftlegandlungedownintotherightlegall
thewaydown.Theshinhastobevertical,tryingtogetthethighparallel.

Nowgetthespinebacktovertical,palmstowardsthemirrorandnowtiltthearms.Just
bringtheelbowtotheknee,keepthearmslockedoutandstrong.

Trynottotouchthefloorsomuchasgettheelbowtotheknee,sothatyourenot
leaningonthefloor.Nowtrytostretchuptowardstheceilingwiththechinonthe
shoulder,andthenyoullfindalotmorestabilityinthisposture.

Lungeabitmoreintotherightleg,stretchupandbreatheandrelease,comebackup
again.

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Nowbringtherighttoesaround,andthelefttoesaroundaswell.Nowlockouttheright
leg,swingthosehipsupsotheyreparallel.Trytogetthemparalleltothemirror.Hard
todowithonelegtotheside,buttrytodoit.

Lungeintotheleftlegallthewaydown,lockouttherightleg.Shinvertical,good!Palms
towardsthemirror,andnowjusttiltthearms;elbowtotheknee,nolower.Thatsit
already,nowjustlungeabitmorewithoutgoinganylowerandpushthekneebackwith
thehelpoftheelbowtoopenupthosehips.

Lookuptowardstheceilingwiththechinontheshoulder.Keepbreathing,liftinguptry
totouchtheceiling,andthenbreatheintothatbellyandthenrelease.Comingbackup;
armsupoverthehead,steptogetherexhalearmsdown.

Breathethroughthenose.Someofyouarebreathingthroughthemouth.Ipromise
youllgetmoreoxygenifyoubreathethroughthenose.Itsjustanatomical.

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Inhalearmsupovertheheadforthesecondset.Stepouttotherighthandside,arms
downparalleltothefloor,palmsdown.

Energizethosearms,pickupthetoesandpivotontheheelstotheright.Leftfootinand
heelsparallel.Trytogetthemparallelthereifyoucan.Nowlungeintotherightlegall
thewaydown.Nowmaybebounceacoupleoftimes,butthenstaydownthereand
keepthosehipssolid.Tiltthearmsandbringtheelbowtotheknee,nolower.Keep
thosearmsstrong.Trytostretchitdownthere,Janthatsit!

Nowpushtheelbowintotheknee,pushthekneeback,openupthepelvis.Chinonthe
shoulder,stretchupandtrytolookthroughthethumbtowardstheceiling,andthen
release.

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Bringthearmsupstillandnowbringthetoesaroundtothelefthandside.Lockoutthe
rightleg,lungeintotheleftlegallthewaydown;bounceacoupleoftimesandthen
solidifythosehipsinthatposition.Palmstowardsthemirror,tiltthearms.

NowJanstraightenthatarm,straightenit!Straightenit!Thatsitpushthekneeback
youllfindmorethatsit!Nowlookuptowardstheceiling;chinontheshoulder.Now
everybody,justbringyourattentiontoyourbreath;steadyitforthelastfewseconds,
justbreathedeeplyintoyourbellyandrelease.

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STANDINGSEPARATELEGHEADTOKNEEPOSE
[DANDAYAMANABIBHAKTAPADAJANUSHIRASANA]FIRST
SET,FIRSTSIDE

ClickheretodiscussDandayamanaBibhaktapadaJanushirasanaStandingSeparateLeg
HeadToKneePoseintheforum

Benefits

Maybegoodfordepressionandmemoryloss
Reducesabdominalobesity
Goodfordiabeticconditions
Balancesbloodsugarlevels
Assistsinregulatingpancreasandkidneys
Worksendocrine,digestiveandreproductivesystems

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Bringingthearmsupovertheheadasyousteptogether,exhalearmsdown.And
standingjustsotherightsideofyourfootisontheleftsideofyourmat.Weregoingto
usethematasamarker.Thisonesnotsoenergeticforthoseofyouwhohavebeen
havingalittlerest;somaybeyouwanttojoinusatthatstage?Wheneveryoureready.

Standtotheleftofyourmat.Inhalebringthearmsupoverthehead.Palmstogether
crossthethumbsyoudonthavetointerlockyourfingersthistimeandnowstepout
totherighthandsideofthemat.Yourejuststraddlingthemat;itsjustunderameter.
Good!

Nowwiththeheelsparalleltothemirror,justpickupthetoesandpivotontheheelsto
therighthandside,sothebackfootisata45degreeangle.Everybodytrytobringthat
lefthiproundsoitsparalleltothewalltowhichyouface.

Nowstretchuptall.Inhale,tuckthechin,keepthechinthere,suckinthestomachand
nowcurlingdown,squeezetheheadwiththearmsallthewaydown,sothatyoureally
satisfyallthebenefitsinthisposture;yougetthem.

Foreheadonthekneemusthappeninthisposture,sotuckthechinandgetthe
foreheadontheknee,evenifyouhavetobendtheleg.Youcanbringthehandsright
nexttoyourfootandpushupfromthefloorwithyourhandsoneitherside.Thatway
youcanreallyroundupthespine.

Nowpalmstogether,crossthethumbsandcurlingbackupasslowlyasyoucanorneed
to,toreallymakesureyoukeeptheintegrityofthisposture.

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[DANDAYAMANABIBHAKTAPADAJANUSHIRASANA]FIRST
SET,SECONDSIDE

Pickupthetoesandpivotontheheelstothefront,andnowpickupthetoesandpivot
ontheheelstothelefthandside.Makesureyourheelsareinonelineandnowbring
therighthipround.

Tuckthechin,suckinthestomach,exhaleandcurl.Squeezetheheadwiththearmson
thewaydown,andpulltherighthipforwardthewholetimesothatyourhipswillbein
nicealignment.MayI?

Lockoutthebackleg.Thereyougothatsit!Pushthefloorawayandreallyroundup
thatspine,lockoutthatbackleg.

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Theforeheadonthekneesoyoucangetallthebenefits.Suckinthestomachandthen
release,comingbackup;keeptherighthipforwardasyoucomeup.

Pickupthetoesandpivotontheheelstothefront,exhalearmsdown,andthenstand
stillbecausethereisnothingelsetodobetweentheposturesbutbreathe.And
sometimesitshardtolookinyourowneyes,sometimesitshardtobreathe.

Butjustbreathethroughwhateverintensefeelingsthatcomeupforyou,andwhenyou
dothatwithoutdistractingyourselffromwhatitreallyisyoullfindthatalotof
thosethingsfloatawaylikebubblesandburst,andyoudonthavetotakethemaway
withyou.

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[DANDAYAMANABIBHAKTAPADAJANUSHIRASANA]SECOND
SET,FIRSTSIDE

Nowinhalethearmsupoverthehead,palmstogether,crossthethumbstheotherway,
andsteptotherightagain;totheothersideofyourmat.

Nowpickupthetoesandpivotontheheelstotherighthandside.Weregoingtoreally
focusonthisposturehereonkeepingthehipssquare,sothattheyreinalignmentthe
wholetimeandyougetallthebenefits.Nowstretchuptalllegsabitclosertogether
actuallyLee,littlebitclosertuckthechin,suckinthestomachkeepthelefthip
forwardallthewaydown.

OhthatwasmuchbetterLaura;thatwasgorgeous!Nowthatsit.Beautiful!Ifyoure
keepingthelegforwardallthewaydown,guaranteedyoureinamuchbetterposition
rightnow,sousetheleverageonthefloortopushtheflooraway.

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Suckinthestomach,foreheadonthekneebecausethatswheretheposturebenefits
begin.Swingtheweightforwardintothefrontlegifyoufeelyourhipsarenteven,push
thebackheelintothefloor.Andnowrelease,comebackupagain,Illholdyousothat
youvegotyourbalance.Good.

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[DANDAYAMANABIBHAKTAPADAJANUSHIRASANA]SECOND
SET,SECONDSIDE

Pickupthetoesandpivotontheheelstothefront.Pickupthetoesandpivotonthe
heelstotheleft.Nowbringthatrightheelround,tuckthechin,suckinthestomachand
nowcurl.Keepthechinonthechest,squeezethehead,keeptherighthipforward,right
hipforward,righthipforward.

Handsonthefloor.Thatseasieronthisside.Foreheadontheknee,nowImjustgoing
togiveyouabitofatilthere,lockoutthatbacklegandfeelthestretch,rightfromthe
hipdownthroughtheheel.

Foreheadontheknee,suckinthestomach,pushtheflooraway.3moresecondsasyou
pushtheweightintothefrontlegtoeventhehips,andthenrelease.Comingbackup
withtherighthipforward.Chinup,pickupthetoespivotontheheelstothefront,legs
together,armsdown.
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TREEPOSE[TADASANA]FIRSTSET,FIRSTSIDE

ClickheretodiscussTadasanaTreePoseintheforum

Benefits

Assistsincorrectingbadposture
Increaseshipandkneeflexibilityandmobility
Stretchesspine
Releasesabdominaltension
Relieveslowerbackpain
Tightensglutealmuscles
Goodforcirculatoryproblems,arthritisandrheumatism

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Nowtrynottohaveadrink;weregoingtobeonthefloorinafewmoments.Lockout
theleftleg,standinthemiddleofthetowel,pickuptherightlegandholdtherightfoot
inthelefthandfromunderneath.ThisiscalledTadasana.

Youretryingtogettheheelasclosetoyourbellybuttonandyourhipasyoupossibly
can,andwhenyoureupthere,youretryingtoevenoutthehipsintwodimensions;
paralleltothefloor,paralleltothemirror.

Youholdthefootfrombehindwiththatlefthand,sothatyoucanalsomakesureyoure
nottakingtheshouldersforward.Soyoubendtheelbowalittlebitback.Itbringsthe
shoulderdownandback.Youinhalelengththroughthespine,trytotouchtheceiling
withthecrown.

Andthenexhale,pushthefloorawayfromyou,andseeyourwholespinewillliftup,
andthenrelease.Therightlegcomesdown,youletthebloodflowthroughthekneefor
asecond.

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Thenlockoutthatrightleg,andthenpickupthatleftlegbyslidingthelefthanddown
theleg,andthenholdingthefootintherighthand,fromunderneath.Kneecomesdown
andback,tuckthetailboneunder.

Rememberthisisonetimewhenwerestandingononeleg,whereyoureallydosee
howmuchyouleanintooneleg.Sotrytolifttheweightup.Letyourconnectivetissue
andtherestofyourskeleton,andtherestofyourmusclesholdyouup.

Sothehipsareparalleltothefloor,hipsareparalleltothemirror.Letthekneecome
downandback.Breatheinthroughthenose,stretchupthroughtheceiling,exhalepush
theflooraway,andthenrelease.Toesandheelstogether.

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TOESTAND[PADANGUSTASANA]FIRSTSET,FIRSTSIDE

ClickheretodiscussPadangustasanaToeStandintheforum

Benefits

Createsbalanceandfocusinbodyandmind
Strengthensstomachmuscles
Strengthensjoints(hips,knees,anklesandtoes)
Helpsrelievearthritisinalllegjointsincludinghips

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NextonePadangustasana;thesecondsetofthesesamepostures,soyoullgetsimilar
benefitsforbothparts,whetheryougoanyfurther.Lockouttheleftlegandthenbend
uptherightlegandholdthefootinthehandfromunderneath.Kneedownandback.

Right,thoseofyougoingintotoestandyoumaybringyourhandsinprayerposition.If
youreverystrongcomedownwithoutyourhands.Ifyourestillworkingonthat,bring
yourhandsinprayer;comedownwithyourhandstothefloor.

Andnowbendthelegandthenbringtheelbowbehind.Thatsit.Andnowifyoure
findingithardtofocus(getthebalance)justlookinfrontofyouonthefloor,andthen
justslowlybringyourhandsuplikethis.Verynice.Stretchingup,relaxtheshoulders3
2onehandGrahamjustbringonehandupGraham,thatsit.

Andrelease.Andcomeoutthesamewayyouwentintoitifyoucan.Welldone.Push
up!

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Lockoutthatrightleg,benduptheleftlegandholdthefootinthehandfrom
underneath.

Andnowasweregoingintotoestand:Handsinprayer,handtothefloor,bendtheleg.
Breathethroughthenose.Stretchupthroughthespinebecauseinboththesetypesof
posturewhetheryourestandingoryoureontheflooryourestilltryingtokeepthe
spineperfectlystraight,yourestilltryingtokeepthesymmetryofthehipsandyoure
stilltryingtogetthosekneesparallel.

321andcomeupthesamewayyouwentin,standforamomentinthemirror,
lookingatyourselfinthemirror.

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CORPSEPOSE[SAVASANA]

ClickheretodiscussSavasanaCorpsePoseintheforum

Benefits

Returnscardiovascularcirculationtonormal
Slowsheartrate,reducesbloodpressure
Teachescompleterelaxation
Stillsandfocusesthemind

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Thankyourselvesforthefirstpartofclassandwhenyoureready,turnaroundandlie
downandrelaxinSavasana.

Ifyouneedadrinkonthewaydown,byallmeanstakeit.Imgettingthoselooks.What
wasthat?OhthankyouIloveyoualltoo.

Nowyourheelsshouldbetogether,yourtoesaremovingapart.Tryshimmyingyour
shoulderbladesunderneathyou.Feelhowmuchyourchestseemstoriseupoutofthe
flooreffortlessly,andthenhowmuchpositiveeffectthathasonyourbreath.Asyour
bellyrisesoneveryinhaleandfallsoneveryexhale.

Yourchinistuckedandyoureyesareopenlookingdowntowardsthebackwall,rather
thanuptowardstheceiling.Itsanopeneyemeditation,soyoureallywanttokeep
yourattentiononyourbreathwheneveryoucan.

OhlookIlltellyouwhat,thisisfantastic.Ihadtheopportunitytodothreeclasses
between5oclockonSundayand6oclockonMonday,anditwasfantastic.Illtellyou
what;transformational,themoreyoucomethemoreyougetoutofit.Itsincredible.

Soyoudowhatyoucanofcourseatanygivenmoment,andthatsreallythewayyou
needtoliveyourlife:Doingthebestyoucan.

AreallynicethingtothinkaboutisamoderndayphilosophercalledMaturana:Hetalks
aboutchange.Andchangeissomethinghetalksaboutasconservingwhatworks,as
opposedtotryingtogetridofwhatdoesntwork.Becauseyoucanalwaysbefocusing
onwhatworksandtheotherstuffwillfallaway.Thatsaverynicewaytorunyourlife
aswell.

Youmayattimeshavethoughtsthatcomeintoyourhead.Letthemgo,andjustcome
rightbacktoyourbreath.Takeyourattentionrightbacktoyourbreath.

Andasyouliehere,youretryingtotriggerastateofrelaxation,sothateverytimeyou
comebackbetweenpostures,youcomeintothisphysicalpositionandittriggersa
mentalandphysicalrelaxationonthefloor.

Soinhalethroughthenose;bellyrises.Exhalethroughthenose;bellyfalls.
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WINDREMOVINGPOSE[PAVANAMUKTASANA],FIRSTSET,
SINGLELEGFIRSTSIDE

ClickheretodiscussPavanaMuktasanaWindRemovingPoseintheforum

Benefits

Massagesascending,descendingandtransversecolon
Regulatesandnormaliseshydrochloricacidlevelsinstomach
Improvesandmaycureconditionsofconstipation,flatulenceandhyperacidity
Relieveslowerbackpain
Improvesflexibilityofthehipjoints
Firmsandtonesmusclesoftheabdominalwall,thighsandhips
Increasesperistalsisinthegut

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Itstimeforourfloorseriesnow,soinhaleandasyoudo,benduptherightlegandpull
thekneedown,interlockingthefingersjustbelowtheknee.

Pullthekneeoutalittlebittotherighthandsidesothatyoureavoidingtheribcage.
Nowtuckthechinsothatyoucanlengthenthespineandyourelookingforward.Down
thecenterlineofthebody.Keepbreathing.

Yourefeelingcompressionthere,andyourefeelingahippinchandrelease.Theright
legcomesdown.Thatsanascendingcoloncompression.

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WINDREMOVINGPOSE[PAVANAMUKTASANA],FIRSTSET,
SINGLELEGSECONDSIDE

Nowonyournextinhale,benduptheleftlegandpullthekneedown.Interlockthe
fingersandpullavoidingtheribcage.Youmayjustwanttobringitoutalittlebittothe
lefthandside,andthenpull.Youreusingyourbicepshereandyourerelaxingyour
rightleg.Youretuckingthechindownstronglysothatyouhavegotthethyroid
parathyroidcompressionagainandrelease.Theleftlegcomesdown.

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WINDREMOVINGPOSE[PAVANAMUKTASANA],FIRSTSET,
DOUBLELEG

Nowwithyourpalmsflatonthefloor,bendupbothlegsatthesametime,sothat
yourenotstressinganypartofyourlowerspine.Wraptherightarmupovertheleft,
andtrytograbontoyourelbows.Thatsit.Asbigabearhugasyoupossiblycan.

Nowtuckthechinandbreathe.NowIhavebeenthinkingaboutswappingarms.Imean,
somepeoplethinkitsaboutchangingthewholeeffectonyourbody,butIdonotice
thatwhenIdowrapmyrightarmupfirst,thenmyrightkneecomesclosertomychest.

AndthenwhenIwraptheotherarmuptheotherway,thenIvegotmoreleverageon
eachone,soitdoessortofevenitoutabit.Andnowreleasetheheelsdowntoyour
bottom,andthenslidetheheelsaway.

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Andthenlietherestillagain.Palmsup,shouldersshimmiedunderandbreathing.
Tuckingthechin,eyesopen.ArmsdownbyyoursidethereLee,thatsitcomplete
relaxation.

Thisisatriggerpointforrelaxing:YourSavasana.Youvedoneiteverymomentwhen
youvebeenstandinglookinginthemirror.Hereitseemstobeabiteasierbecause
youreonthefloor.Relinquishcontroltothefloor:Letitholdyouupletgravitypullyou
in.

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SINGLELEGFIRSTSIDE

Nowinhaleforsecondset.Pulluptherightlegandbringitdown.(Advanced
instruction:Youdotheotherone?Pullitacross?Nicehuh?)

OKPullthekneein.Relaxacrossthepelvicgirdle,andtrytogetthoseshouldersflat
downonthegroundandtheelbowsniceandtightandthenrelease.

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WINDREMOVINGPOSE[PAVANAMUKTASANA],SECONDSET,
SINGLELEGSECONDSIDE

Andnowinhale.(Advancedinstruction:Benduptheleftleg,bringthisoneupstabilize
firstandthendothat.)

Trytogetthosehipsevenonthefloor.Trytopullthatkneeinclose.Tuckthechinso
thatyouvegotthatthyroid/parathyroidcompressionthere.

Itsnotaboutspeedingupyourmetabolismitsaboutpressingaresetbuttonforyour
metabolismandthenreleasetheleftlegdown.

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WINDREMOVINGPOSE[PAVANAMUKTASANA],SECONDSET,
DOUBLELEG

Nowpalmsonthefloor,bendupbothlegsatthesametimeandnowwraptheleftarm
overtheright.Justevenlookandseehowmuchcloseronekneeis.Itmightbeonlya
coupleofmillimetersbutthereisadifference.Youllhaveabitmorestrengthinthat
elbowthatscloserthantheonethatgrabsoverthetop,perhaps.

Pullthekneesin,tuckthechin,eyesopen.Keepbreathingdeeplyintoasuckedin
stomachandnowrelease.Heelsdowntoyourbottom;slidetheheelsawayandthere
weare.

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SITUP

ClickheretodiscussSitUpintheforum

Benefits

Strengthensandtightenstheabdomen
Openmouthexhalationstimulatesdiaphragmandeliminateswastefromlungs

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IamgoingtoshowHayleythesitupsthatweregoingtodo.FirstclassIalwaysliketo
showwhatyouneedtodoforasitup.Everyoneelseknowswhatyouredoing:Youcan
keeprelaxinginSavasana.

OKgetupontoyourelbowssoyoucansee.Ifyouvegotaweakortenderlowerback
andyouwanttoskipthesitup:Youbendthelegsup,rolltotheside,pushyourhands
intothefloor,lookatyourhandsasyoupushawaysoyoudontstressanything.
Justmaybeyoumightfeeltiredatonetimeandyouwanttoskipasitup;youstillneed
toknowhowtodothat.

Alright,otherwiseyouflexthetoesstrongly,inhalethearmsupoverthehead,suckin
thestomachandwithtwoexhales;reachoneuptotheceilingandonetoyourlegs.

OKifyouneedtoskipthesitup,rolltothesideotherwiseflexthetoesbacktothe
nose,suckinthestomach,inhalethearmsupanddoubleexhalesitup.

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COBRAPOSE[BHUJANGASANA],FIRSTSET

ClickheretodiscussBhujangasanaCobraPoseintheforum

Benefits

Thearchingofthespineincreasesflexibilityandstrength
Rejuvenatesspinalnervesenrichingthemwitharichbloodsupply
Improvesflexibilityandtoneofspinalmuscles,massages,worksandtonesback
muscles
Helpsrelieveandpreventlowerbackache
Helpscureorrelievelumbago,rheumatism,arthritisandmenstrualproblems
Helpscurelossofappetite
Stretchesthethoracicregionandexpandstheribcagebringingrelieffrom
asthma
Gentlepressureontheabdomenmassagesallorgansandimprovestheir
function
Strengthensdeltoids,trapeziusandtriceps
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Compressesandopensspine
Relievescervicalspondylosis
Improvesconcentration
Helpstorelievemanyuteroovarineandmenstrualproblems
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AndthenturnaroundforBhujangasanaCobraPose.NowInoticedyoumusthave
donesomeIyengar.Wedoadifferentcobraheresojustpayattention,andwerenot
usingthehands.Theyrestayingonthefloorbutyouregoingtousethelowerspineto
lifteverythingup.

OKthehandsareflatdownonthefloor,theelbowsareup,trygettingthemalittlebit
behindyourshoulders.Thatwillreallyreducethepressurethatyouhaveonthemin
thisposture,sobringthembackbehindtheshouldersthereHayley.

Nowfusethelegstogethersoyouvegotonelongstrongcobratail.Exhale,squeezethe
bottom,locktheknees,pointthetoesandnowinhale;onlyusingthelowerspine,lifting
up,lookinguptowardstheceiling.

Youcanrestthehandsonthefloorbutlookuptowardstheceilingandsqueezethe
bottom.Liftup,lookupandthenexhale.Comedownwiththechintothefloorfirst
andthenlooktotherightwiththeleftearonthetowel.Good.

HereyouareonthefloorinyournicebellydownSavasana.Andyoucanfeelwithyour
toestogetherandyourheelsaparthowthelowerspinereleases,andhowyourbelly
risesandfallswitheverybreath;itmassagestheinsideofyourspineaswell.

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COBRAPOSE[BHUJANGASANA],SECONDSET

OKsecondset:Chinforward,palmsunderneaththebodyagainbehindtheshoulders.
Squeezethebottomcomeon,squeezethebottomlocktheknees,pointthetoes
exhale

andnowinhale.Lookuptowardstheceilingandliftup.Squeezethebottomandthe
toesarepointed,thelegsarelockedout.Nowlookup,liftup,3moreseconds,2more
seconds,1andrelease.Comebackdownagainandlooktotheleft,withtherightearon
thetowel.
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LOCUSTPOSE[SALABHASANA],FIRSTSET,SINGLELEGFIRST
SIDE

ClickheretodiscussSalabhasanaLocustPoseintheforum

Benefits

SamebenefitsasCobraposeandevenmoreeffectiveinhelpingconditionsof
slippeddiscandsciatica
Firmsbuttocksandhips
Increasesspinalstrength,flexibilityandcirculation
Improvesflexibilityandtoneofspinalmuscles
Helpsrelieveandpreventbackache
Helpscureorrelievelumbago,rheumatism,arthritisandmenstrualproblems
Helpscurelossofappetite
Improvessluggishdigestion
Increasesabdominalpressureandregulatesintestinalfunction

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Strengthenstheabdominalwall
Helpscorrectbadposture
Improvesfunctionofliverandspleen
Strengthensshoulder,armandbackmuscles
Compressesandopensspine
Relievescervicalspondylosisandbackpain
Encouragesconcentrationandperseverance

OKSalabhasana:Armsunderneaththebody,palmsdown,babyfingerstouching.Soif
youwanttolookforward:WouldyoushowLaurahowto?Yesjustliftyourbodythere
justlikethat.Armsunderneath,chinforward.

Relaxyourleftleg,lockouttherightleg.ChinforwardifyoucanEmilia,Ithinkyoucan
doit.Pushthehandsintothefloorandnowliftupthatlockedoutrightleg.Keepthat
leftlegrelaxed,anddropthehipfirmlydownontothatforearmsothatyoucanextend
fromthehipbackthroughthetoe.Youcanseeitinthemirror.Useyourshouldersand
thenreleasetherightlegdown.Relaxit;releaseit.

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LOCUSTPOSE[SALABHASANA],FIRSTSET,SINGLELEGSECOND
SIDE

Lockouttheleftleg.Pushthehandsintothefloor,chinforwardandnowinhale.Liftup
thatlockedoutextendedleftleg.

Pivotaroundthehipssothehipisfirmlyonthatforearm.Dropitsothatyoucanseethe
buttocksareeven.Pushthoseshouldersintothefloorandrelease.

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LOCUSTPOSE[SALABHASANA],FIRSTSET,DOUBLELEG

Andnowmouthonthetowel.Thisisadoubleleglift,sopleasetokeepsafe,theresno
lookingaround.Kissthetoweldropthechin.OKsodoublelegliftandyouvegotto
keepeverythinglockeddown.Gettheelbowstogetherastightlyasyoucan.Squeeze
thebottom,locktheknees,pointthetoes,inhale

Andnowonanexhalebothlegscomeupoffthefloor,good!Pushthehandsintothe
floor.Trytogetabedofshouldersonthefloor,soyoucanliftthoselegsupwith
strengthandthenrelease.Thoselegscomebackdown,andbringthearmsoutfrom
underneathyou.Looktotherightwiththeleftearonthetowel.

Toestogether,heelsapart.Trytostayperfectlystillandthatswhatyoushouldbe
doingrightnowinSavasanajustlyingstill.JeffIcanseeyouvegotsometensioninthat
rightarmjustrelaxitthatsit.Sowereallyneedtorelaxthebodysoyoucan
relinquishyourselftothefloor;surrendertothefloor.Andthensurrendertothat
healingSavasanaandtheflushingeffectofthebloodthroughthebodyafteraposture.
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LOCUSTPOSE[SALABHASANA],SECONDSET,SINGLELEGFIRST
SIDE

Nowbringthechinforward.Bringthearmsunderneaththebodyagain;palmsdown.
Secondset.Relaxtheleftleg,lockouttherightlegpointthetoes,stretchitbackand
pushthehandsintothefloorasyoupivotthathiparoundthatforearmthere;sothat
yourebringingitup.Thelegispointingback,itsniceandstrong,andreleasetheright
legcomesdown.
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SECONDSIDE

Nowrelaxitlockouttheleftleg,pointthetoes,stretchitbackandinhale.Liftupthat
lockedoutleftlegverynicegood!

NowdropthathipbackdownontotheforearmthereLanceandyouvegotit.Beautiful
hipalignment.Hipsaresquaretothefloor,keepbreathing.Lookforwardsoyoucanget
anextensionintheneckhere,andreleasetheleftlegdown.

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LOCUSTPOSE[SALABHASANA],SECONDSET,DOUBLELEG

Mouthonthetowel,nolookingaround,elbowscloserinunderneathyouifyoucan.Go
onyoucandoit!OKkissthetowel,squeezethebottom,locktheknees,pointthetoes.
Inhale,andnowexhalebothlegscomeupoffthefloor,sotight,solong,sostrongthey
feellight.

Nowdonttakelittlesipsofair.Trydeeperbreathssothatyoucanfocusonthebreath
andliftthelegsup,andthenrelease.Thelegscomedown.

Andnowbringthearmsoutfromunderneathyou.Lookingtotheleft,rightearonthe
towel.

Nowratherthanlookinganyfurtherthanyourtowel,justlooktotheedgeofthetowel,
sothatyoucanjustkeepthefocusofyoureyessoft.Thegazeissoft.

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FULLLOCUSTPOSE[POORNASALABHASANA],FIRSTSET

ClickheretodiscussPoornaSalabhasanaFullLocustPoseintheforum

Benefits

Firmsmusclesoftheabdomen,upperarms,hipsandthighs
Increasesspinalstrengthandflexibility
Improvesflexibilityandtoneofspinalmuscles
Helpsrelieveandpreventlowerbackache
Helpscureorrelievelumbago,rheumatism,arthritisandmenstrualproblems
Helpscurelossofappetite
Helpscorrectbadposture
Improvesfunctionofliverandspleen
Strengthensdeltoids,trapeziusandtriceps
Compressesandopensspine
Relievescervicalspondylosis
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ArmsouttothesidenowPoornaSalabhasanachinforwardlookinginthemirror.

Stretchthosefingertipsfurthertowardseachsidesothatyoucancomeupoffthefloor
light,longandstrong.Lockthelegs,pointthetoes,exhale,energizethearms,andnow
inhale.Liftingupandlookinguptowardstheceiling.Beautifulheight.

LiftupandbringthoselegsupoffthefloorthereLee,good!Squeezethebottom,liftthe
legsup,armsbackinaVandreleasecomingbackdown.Chintothefloorfirstandthen
looktotheright,leftearonthetowel.

Areyourelaxingasmuchasyoucan?Maybeyoucanscanthebodyandjustworkoutif
thereareanyareasyoucanbreatheintomorestrongly.Andreleaseanyareasof
tensionanddiscomfort.

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FULLLOCUSTPOSE[POORNASALABHASANA],SECONDSET

Andnowwelldosecondset.Bringthosearmsouttotheside,walkthosefingersasfar
awayfromyourshouldersasyoucan;palmsdown,squeezethebottom,locktheknees,
pointthetoes,exhale.

Andinhaleeverythingcomesup,lookupoverthetopoftheheadeveryone
together,andnowbringthearmsback.Yourpalmsarefacingthemirror.Lookupand
breathe.Liftup,squeezethebottom,breathingin,andreleasecomingbackdown.OK
chintothefloorfirst,looktotheleft,rightearonthetowel.

Nowyourtoesaretogetheryourheelsareapart.Wevefocusedonposturesonthe
floorherebellydown.Whatyouvefocusedon:Lowerspine,upperspine,midspineand
nowweregoingtodothewholespinetogether,justintime.

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BOWPOSE[DHANURASANA],FIRSTSET

ClickheretodiscussDhanurasanaFloorBowintheforum

Benefits

Increasescirculationtoheartandlungs,improvesoxygenintake
Opensdiaphragmandexpandsthechestregionimprovesrespiratory
conditions
Opensshoulderjointandhelpsfrozenshoulderconditions
Increasesspinalstrengthandflexibilityandtoneofspinalmuscles
Revitalisesspinalnervesbyincreasingcirculationtospine
Strengthens,compressesandopenslower,midandupperspine
ImprovesstrengthandbalanceReducesabdominalfatandstrengthens
abdominalmuscles
Helpsregulateovariesandprostategland
Helpscureorrelievelumbago,rheumatism,arthritisandmenstrualproblems
Improvesdigestion
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Helpscorrectbadposture
Strengthensconcentrationandmentaldetermination
Developsinternalbalanceandharmony
Improvesfunctionofkidneys,liverandspleen
Strengthensdeltoids,trapezius,rhomboids,latissimusdorsiandtriceps
Relievescervicalspondylosis

Andnowbendupthelegs,andgrabontoeachfootafewcentimetersbelowyourtoes.
Good.Yourkneescometogetherifyoucan,lookuptowardstheceiling,squeezethe
bottomandnowliftupasyoukickthefeetbackintothehands.Kickthekneesupoff
thefloortowardstheceiling.

Nowslowthebreathdownasmuchasyoucansothatyourenotpanting,lookup
towardstheceilingandliftup.Rollforwardintothesoftpartofthebelly,kickupashigh
asyoucan,forthelasttwosecondsandreleasecomebackdown.

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BOWPOSE[DHANURASANA],SECONDSET

Looktotheright,leftearonthetowelandsecondset,bendupthelegs.Lookup
towardstheceiling,squeezethebottom,andnowasyouexhalekickthefeetbackinto
thehands,kickthekneesuptowardstheceiling,andnowrolltothesoftpartofthe
belly.

Justbreathe.Makesureyourenotpanting,lookuptowardstheceilingandkick.Kick
thefeetback,rolltothesoftpartofthebelly,lookup,breathingandreleasecoming
backdown.

Toestogether,heelsapart,looktotheleft,rightearonthetowel.

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FIXEDFIRMPOSE[SUPTAVAJRASANA],FIRSTSET

ClickheretodiscussSuptavajrasanaFixedFirmPoseintheforum

Benefits

Helpsconditionsofsciatica,gout,varicoseveinsandrheumatisminthelegs
Slimsandtonesthighs,firmscalfmusclesandstrengthenstheabdomen
Strengthensandimprovesflexibilityoflowerspine,kneesandanklejoints
Lubricatesandincreasescirculationtojoints
Strengthensandlengthensabdominalmuscles
Createsagreatstretchintohipjointsanddiaphragm
Relieveslowerbackpain

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Weregoingtocomeupoffthefloornow.Soyoubringyourhandsunderneathyour
chestandliftthechestupoffthefloorandwalktothetopofthetowelonyourknees.
AndthensitonthefloorbetweenyourheelsforSuptaVajrasanafixedfirmpose.

Nowyourhipsandheelshavetotouch.Yourkneescanbeasfarapartastheyneedto,
andyourfeethavetobefacingtowardsthebackwall;feetparallel.

Thiswayyourenotgoingtohaveunduetwistingonyourknees.Soifyourbottom
doesnttouchonthefloorinthisposture,wellthenthatsyourposturefortoday.
Youregoingtosituplikethis,andletgravityandpatiencebringyourbottomtothe
floor.

OKifyourbottomisonthefloor,putbothhandsonyourfeetwithyourfingersfacing
forward.Comebackonyourrightelbow,andthenyourleftelbowandthenthetopof
yourheadonthefloorandthenyourshoulderstothefloor,andthenthearmsupover
thetopofthehead.Tooeasy!

Andthengrabthoseelbowsandthentrytogetthoseshouldersclosertowardsthehips.
Nowifyoucouldgetyourelbowsclosertoyourshoulders,youdtrytodothat,andthat
givesyoutheideaofgettingthatbeautifularchinthespine.

Trytobringthekneestogether.Good!Nowweregoingtostayinthisfortwosets.
Thoseofyouwhoaresittingup,andthoseofyouwhowishtositupanddoaSavasana:
Goaheadanddothatoryoucanstayinitforthewholetwosets.

OKsothoseofyousittingup,turnaround,liedownandrelaxinSavasana.Getthe
healingeffectofSavasana,gettheflushingandbreathe.

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FIXEDFIRMPOSE[SUPTAVAJRASANA],SECONDSET

Alrightthoseofyouonthefloor:Flexthetoesbacktowardsthenose,lockoutthelegs,
armsupovertheheads,suckinthestomachdoubleexhaleandsitup.

Alrightandnowturnaroundandgointothesecondset.Nowthoseofyouonthefloor
swapyourarmsovergood!Andnowjustthoseofyouwhodonthaveyourbottoms
onthefloorisyourbottomonthefloorthereGraham?Itis?Good!Canyour
shoulderscomeonthefloorifyoubringyourarmsoveryourhead?Thatslovelythen,
exactlywhatyouredoing.

Afewmoresecondsandcomeup.Headcomesuplastplease.Trybringingyourknees
apartifyourefindingithardtocomeup.Turnaroundandliedownandrelaxin
Savasana.

Beautifullongholding.Ifyouvegotlotsofrestrictionsinthatposturethenyoushould
comeupanddotwosetswithyourSavasanas.Ifitscomfortableforyoulikeitisfor
mostpeopleintheroomtodaythenstayforalongholdingandthatslovely.
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HALFTORTOISEPOSE[ARDHAKURMASANA],FIRSTSET

ClickheretodiscussArdhaKhurmasanaHalfTortoisePoseintheforum

Benefits

Arejuvenationposeprovidingmaximumrelaxation
Assistsinrelievingdigestionproblemsandconstipation
Stretcheslowerpartofthelungs,increaseslungcapacity
Excellentforrespiratoryconditions
Increasescirculationtothebrain
Firmstheabdomenandthighs
Increasesflexibilityofhipjoints
Improvesmobilityofshouldergirdleandassociatedmuscles(scapula,deltoids,
triceps,latissimusdorsi)
Relievesstressandmigraines
Helpswithinsomnia
Increasesflexibilityinhips
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Alrightnextposture,flexthetoeslockthelegs,armsup,suckinthestomachanddouble
exhale.Reachforthesky,reachforthefeet,straightback,liftthechin,pullthechest
throughtheshouldersandthenturnaroundwiththekneesandtheheelstogether;
sittingonyourheels.

Alrightinhalebringthearmsupoverthehead.Palmstogethercrossthethumbs,point
thefingersbackalittlebit.Squeezetheheadwiththearms,liftthechin.Andnowas
youexhale,suckinthestomachandextendyourbodyforwardtowardsthemirror,
tryingtogettheforeheadasfarawayfromthekneesasyoupossiblycan,andtryingto
getyourforeheadtothefloorbeforeyourhands.

Yourfacehastobeparalleltothefloor,sousuallythatmeansyourforeheadflatonthe
floor,chinawayfromthechest.Andnowfocusontheextensionhere:Everyinhale,
walkyourhandsforwardtowardsthemirror,butdropyourshouldersawayfromthe
ears.Liftthewristsandelbowsupofftheground.

OKonemoreextensioninhalelength,exhalepushthehipsbackandnowsuckinthe
stomachasyouinhale,andliftingupyourbodystrongandstraight,exhale,armsdown,
lookatyourselfinthemirror.Finishthepostureandthenspinaround,liedown,relaxin
Savasana.Breathethroughthenose.

Thisisanincredibleposture.Itsquitesimpleinwhatyouneedtodo,forthoseofus
thatdonthavereallytightshoulders.Youmightfindyouvegottightlatsaswell,and
whenyouvegottightlatsthisisaveryhardposturetodobecauseyouneedtoliftup
thosearmsasmuchasyoucan,sothatyoucangetthatextension;getthatstretch
throughthelatissimusdorsi.

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Flexthetoes,lockthelegs,armsup,suckinthestomach,doubleexhaleandsitup.Turn
aroundforasecondset.Heelsandkneesandtoestogether.Inhalebringthearmsup
overthehead,crossthethumbs,palmstogether,inhalestretchuptall

Andasyouexhale,liftupoutfromthehipsandgetthattractionhappeningalready
onthewaydown,tryingtogettheforeheadtothefloorbeforethehands.Andthat
mightneverhappenforyouandthatsOK,butjustfocusonthatextensionwiththe
foreheadtothefloor,asfarawayfromtheknees.

OKnowliftthewristsandelbowsupoffthegroundandgetthoseshouldersawayfrom
theears.Gettheextensionthroughthelatissimusdorsi,pushthehipsbackonthe
exhale.Nowinhalewalkthehandsforward,exhalepushthehipsbackandrelease,
comebackupagain.Exhalearmsdown,andthenturnaroundliedownandrelaxin
Savasana.Finishtheposture.Dontbeinahurrytogetanywhere,matcheverybreath
withamovement,everymovementwithabreath.
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CAMELPOSE[USTRASANA],FIRSTSET

ClickheretodiscussUstrasanaCamelPoseintheforum

Benefits

Compressesspine,relievingbackproblems
Opensribcage,lungsanddigestivesystem
Stimulatesnervoussystem
Greatforlungsandmanybronchialproblems
Strengthensbackandshouldermuscles
Improvesflexionofneck
Stretchesthroat
Flushesfreshbloodthroughkidneys
Helpseliminatetoxins
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Wevewarmedupallclasstogettothispoint:Itsourcamelposture.Flexthetoes,lock
thelegs,armsup,suckinthestomach,doubleexhaleandsitup.Grabontothosefeet,
pullthetoes,liftthechestandthenturnaround.Standupontheknees.

Kneesathipwidth,feetathipwidth.Nowbringthehandsinatthebaseofthespine;
withthebabyfingerstouchingtoopenupthechest.Itsanotherbigbackbend.Youre
goingtolooktothebackwall;dropthehead.

Sotakeadeepbreath,squeezethebottom,pushthehipsforwardanddropthehead
back,andlookbacktothebackwall.Nowifyoucanseewherethewallandthefloor
meet,thenyoucangrabontoeachheelThereyougolovely!

Ifyoucant,thatsyourposturefortodaythatsmuchbettersoreallypushthosehips
forward.

NowImjustgoingtoinviteeverybody:Ifyouwanttostayinitfortwosets,onelong
sethereLaura,thenyoustayintheposture,otherwiseinafewsecondseverybody
comeup,withyourhandsonyourhipsandthenturnaround,liedownandrelaxin
Savasana.

Turnaround,gostraightaway,liedown.VeryniceHayleygoodforyou,firstclass
stayinginitexcellent!Keepthere,keepstaying.

Nowifyourefeelingsomeopeningupinthechest;throughthesolarplexus,maybe
someuncomfortablefeelings,itsnormalinthisposturetofeelthat.Itsalsonormalto
feelnothingatall,itsnormaltofeelsomething.Whateveritis,itdoesntmatter.

Justkeepyoureyesopenandlooktothebackwallthatsit.Noweverybodyflexthe
toes,lockthelegs,armsupovertheheadHayleystayinit!Andnowdoubleexhale
andsitup!

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Sotheyregoingtojoinyounowjustkeeptheeyesopen,nowpullonyourheels
pleasethereHayley,soyourenotleaningonyourheels.Andnoweverybodyelseknees
alittlebitfurtherapart.

Pushthehipsforwardwiththefingersparallelfacingthemirror.Nowtakeasqueezeof
thebottom,pushthehipsforward,takeabigbreath,droptheheadbackandlookback.
Trytogobackasfarasyoucan.

Ifyoucanseewherethefloorandthewallmeetgrabontoyourheels.Keeppushingthe
hipsforward,squeezethebottomandliftupthroughthechest,sothatyouregettinga
beautifulspineopeninggood!Pullonthoseheels,pushthehipsforward,squeezethe
bottom.Weveonlygot10moreseconds.Trytogetthosehipsclosertothemirrorthan
thosekneesforthelast54pullonthoseheelsLee321.

Onehandoneachhipasyoucomeupandturnaroundandliedownandrelaxin
Savasana.Verybrave,turnaroundandliedown.
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RABBITPOSE[SASANGASANA],FIRSTSET

ClickheretodiscussSasangasanaRabbitPoseintheforum

Benefits

Providesmaximumlongitudinalextensionofthespine
Stretchesthespinetoincreasepropernutritiontothenervoussystem
Improvesthemobilityandelasticityofthespineandbackmuscles
Stimulatesthyroidandparathyroidglandsthroughcompression,helpsbalance
andregulatemetabolism
Balanceshormones
Improvesflexibilityofscapulaandtrapezius
Improvesdigestion,glandularproblemsandhelpsimproveconditionsofthe
sinus,commoncoldandchronictonsillitis
Helpsinsomnia,depression

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Rabbitposture.Onebigbackbend,nowonebigforwardbendtocomplementit.
BreathethroughthenoseifyoucanthereJohn.

Flexthetoes,lockthelegsarmsup,suckinthestomach,doubleexhaleandsitup,
grabontothosefeet.Nowturnaroundandsitonthetowel,justaboutathirdofthe
wayupfromthebacksothatyoucanwrapthetowelup,overeachheel.

SoHayleyIlljustinviteyoutohavealookatwhattheyredoinghere.Thisisone
posturewhereyoucantlookaround,soonceyourchinisonyourchest,youlljusthave
touseyourears.

Bringyourhandsandgrabontotheheelswiththethumbsontheoutside,thatsit.OK
soherewego.Inhale,stretchuptall.Nowtuckthechin,thisiswhereyouregoingtobe
lookingnow,intoyourheart.

Suckinthestomachandcurl.Roundingupasmuchasyoucantogettheforeheadon
thekneesandthetopoftheheadtothefloor.Trytogettheforeheadasclosetothe
kneesasyoucan.

Nowinhale,andasyouexhale,pullontheheels,liftthehipsupandrollforwardlikea
wheel.Straightenthearms:Oneofthemostimportantpartsofthisposture,soWynne
youmuststraightenyourarms.Rollupsomemoreandpull.

Nowratherthanpushinganypressureonyourfeet,justpushyourkneesintothefloor
andpushtheshinsintothefloor,andliftuptryingtogettheheelstogether.Roll
forwardandrelease.

Rollbackupagain.Chinuplast,turnaroundliedownandrelaxinSavasana.Ifyouhave
yourarmsbenttheweightgoesforwardandthenyouhavecompressionthroughthe
spine.

Somakesurethatyourepushingthekneesandtheshinsintothefloorandyoullget
thatliftinthehips.Thefeethavetoberelaxedaswell.Soitsallhappeningthrough
thatspine:Liftingupasopposedtorollingforward.

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Flexthetoesandlockthelegs,armsup,suckinthestomach,doubleexhaleandnowsit
up.Grabontothosefeet,pullthechestthroughtheshouldersandreallyfeellikeyoure
gettingapracticeofyourPaschimottanasana,whichhappensattheend.

Andthenturnaroundandgrabontotheheelsagain.Wrapthetowelupovertheheels;
itsniceandsweatytoday,youllprobablyneedto.Thumbsontheoutside.Inhale,
lengthenthespine,tuckthechin,bendtheelbowsandcurldown.

Foreheadtotheknees;topoftheheadtothefloor.Thatsbetteryeahyouvegotit!
OKforeheadtotheknees,topoftheheadtothefloor,inhale,andasyouexhaleliftup,
rollforward,pullontheheels.

SoanicestronggriptherepleaseGraham;reallystrong,thatsit!Nowgettheknees
walkinguptowardstheforeheadabit,andnowpushthekneesintothefloor,andpush
theshinsintothefloor,andsuckinthestomachandrollup.

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8moreseconds:Pullhard,bringtheheelstogether,liftup,rollforwardandrelease.
Comeback.Thereyougo.Turnaround,liedownrelaxinSavasana.

Soyoullknowyouredoingitrightwhenitslessofanefforttogeteverythingstaying
onthefloor.Andyoullknowyouredoingitrightwhenyoucanfeelthestretch
primarilyfromthemidtolowerback,ratherthanacrosstheshouldersandtheneck.

AndinthetruespiritofYoga,welljustletthatonego.

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HEADTOKNEEPOSE[JANUSHIRASANA],FIRSTSET,FIRSTSIDE

ClickheretodiscussJanushirasanaHeadToKneePoseintheforum

Benefits

Headtokneeposehelpsbalancebloodsugarlevelsandthemetabolism
Improvesflexibilityofsciaticnerveandankle,kneeandhipjoints
Enhanceskidneyfunction
Theintensestretchingposeincreasescirculationtoliver,spleenandpancreas
Stimulatesthymusgland,digestionandimmunesystem
Increasesflexibilityofthetrapezius,deltoid,erectusfemorisandbicepsmuscles,
sciaticnerveandlastfivevertebraeofthespine
Stretchesandstrengthenspelvicgirdle,hipjoints,shoulderjointsandspine
Powerfullymassagesalltheabdominalorgans
Stimulatesandtonesthedigestiveorgans,increasesperistalsis,relieves
constipationandotherproblems
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Regulatesfunctionofthepancreas,assistingthosewithdiabetesor
hypoglycaemia
Mobilisesjointsandincreaseselasticityinthelumbarspine
Relievescompressionofthespineandsciatica
Strengthensandstretchesthehamstrings
Improvesconcentrationandmentalendurance

Flexthetoes,lockthelegs,armsup,suckinthestomach,doubleexhaleandsitup!Ooh
aswecometothedownwardstretchofourclass,theresalittlebitlesseffortinvolved
inthesepostures.

Soturnaroundandbringtherightlegoutandtheleftlegin:Thesoleoftheleftfooton
therightinnerthigh.Areyoustillbreathingthroughyournose?Yourhips:Squarethem
offtothemirrorsothatyouknowwhereyouareinspace.

Soyourlegsareactuallygoingtobeatrightanglessobringthemlikethatandthen
youllhavetherightalignment.OKinhale,bringthearmsupoverthehead,interlockall
10fingerstogether.

Nowtuckthechinandnowlookintotheheartasyoucurldowntogettheforeheadto
theknee.Nowbendupthelegifyouhaveto,togetfingersinterlockedunderneaththe
ballofthefootyouvegotit,perfectLee.

Bendtheelbowsinanddown,butusethestrengthinyourhandsthumbsonthe
undersidetopullthetoesbackandpushtheheelaway.Verygood!Keeppullingthe
toesbackkeeppushingtheheelawayandbendthoseelbowsintorelaxtheshoulders.

Good.Nowsomeofyouhaveanextendedleg;andifitsstraightlockoutthelegandlift
theheelup.Exhaleandnowinhale,rollbackupagainbeautifulextension.

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SIDE

Andnowliftupandoutsothattheleftlegisout,therightlegisin,soleofthefooton
theleftinnerthigh.

Liftupstretchup,turntotheleft,tuckthechin,suckinthestomachandthencurl
down.Chinonthechest,lookintotheheart,foreheadtotheknee,sothatyougetthe
benefitsofthisposture.

Pushtheheelsaway,pullthetoesback,bendtheelbowsdown,releasetheshoulders,
yeahyouvegotit.Andyoumightwanttojustdropthatinnershouldersothatboth
shouldersareeven.Youcanfeelyourbicepsworkingratherthanusingyourshoulders
toroundover,andkeeppushingthekneedownwiththehelpoftheforehead.

Ifthelegisstraightlockitoutwiththeheelupandrelease,rollbackupagain.
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Nowliebackanddoaquicksitupinyourowntime.ThisisPaschimottanasana:Itsan
intensestretchwithastraightback.Andnowbendupthelegs.Fingersonthebigtoes,
walkthehipsback.BendupthelegsthereLance,yourbackisroundedthere.

Inhale,lengthen,pullthechestthroughtheshouldersasyoupullthetoesbackand
extend.Assoonasthebackstartstoround,rollbackupagain,keepthebackstraight
andpull.Eventhoughyoureflexiblejusteaseintoitandreallygetabeautifulstretch.

Soyourarmsandyourbackarestraightbeforeyourlegs,thatsfine.Whenthelegs
straightenout,thatswhenyoubendtheelbowsout,pullthechestthroughthe
shouldersandkeepbreathing.Thatsit,good!

Liftingupthechest,pullingitthroughtheshoulders.Liftingitupandgetthechinup
overthetoes.Liftthechestup,5moreseconds4liftupthatchin32and1
andrelease.(Whispering:Whentheyrestraight,thatswhenyoubend.Canyoufeel
howmuchmoreyoullgetoutofthatwhenyouliftthechestup?Turnaround.Lie
down.)
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SIDE

Flexthetoes,lockthelegs,armsup,suckinthestomachandrolltotheside,anddouble
exhale,situp.Secondset,swingaroundthistime.Rightlegout,leftlegin,thesoleof
thefootontherightinnerthigh.

Inhalearmsupoverthehead,turntotherighthandside,tuckthechinandsuckinthe
stomachandcurldown.LookforyourchestratherthanlookingforyourfootbecauseI
knowitsstillinthesamespotyoufounditwhenyoucametoclass.

Bendtheelbowsdownandpullthetoesback.PushtheheelawayveryniceLaura.
Droppingthatleftshoulderdown.KeepbreathingLancethatslovely!Trytogetthatleft
kneeincontactwiththefloor.PushtheheelawaythereJohnIthinkyouvegotsome
morespacetogo.Getthatankleworkingforthelast321andrelease.
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SIDE

Leftlegout,rightlegin,soleofthefootontheinnerthigh,stretchuptallturntothe
left,tuckthechinandcurldown.

Nowinterlockall10fingersunderneaththeballofthefoot.Pullunderneath,youdont
wanttodoitdoyou?Thumbsunderneath!Pullthetoesbackandpushtheheelaway.
Climbtheforeheadupevenhigheronthekneeandextendtheheelawayfromyou.

Ifyourtoesarefacingthemirror,bringthembacksothatyougetanextension.3
bendtheelbows2extendtheheel1inhalecomebackup.Andlieback.Legs
outinfrontofyouanddoaquicksitup.

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SET

OK.Bendupthoselegsagainandliftthechinandthechest.Bendupevenhigherthere
Lance.Startstraight.Backstraightandthatswherethebackstays.Inhalelength
throughthespine,exhale,pushtheheelsawaybutkeepthetoesback.

Keeppullingthechestthroughtheshouldersandkeeptheextension,youllfindyouget
muchmorethrough.Nowjustkeeppushingtheheelsaway;assoonasthebackbends,
rockbackupontothefrontpartofthosesitbonesandpull.

Usethestrengthinthosebicepstopullthechinawayfromthechestandthechestup.
Pull.Liftup,inhalelength,chinupthereJohn,exhalepullforthelast3seconds1
inhale,exhaleandpullandturnaround,liedownandrelaxinSavasana.

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ThatsoneposturewhereIfindeveryonewantstogettheirheadovertheirtoesbefore
theyvegottheirbackstraight.

Focusonthestrengtheningandthestraighteningoftheback;thelengtheningofthose
muscles,becauseyourealwaysinaforwardbendeveryothertimeoftheday,except
whenyouredoingyourbackbendsinYoga.Notmanyjobsrequireustodobackbends.

SoreallycapitalizeonthesemomentsthatyouhaveintheYogaroom.Focusmoreon
anopenstraightened,strengthened,lengthenedbackandwelldothatinthesitup.

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HALFSPINETWIST[ARDHAMATSYENDRASANA],FIRSTSET,
FIRSTSIDE

ClickheretodiscussArdhaMatsyendrasanaHalfSpineTwistintheforum

Benefits

Compressesandstretchesspinefromthebottomtothetop
Increaseshipandbackflexibility
Improvesdigestion
Firmsthebuttocks,thighsandabdomen
Improveselasticity,flexibility,circulationandnutritiontospinalnerves,vessels
andtissues
Increasessynovialfluidofthejoints
Removesadhesionsinthejointscausedbyrheumatism
Tonestherootsofthespinalnervesandsympatheticnervoussystem
Detoxifying
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Opensbronchialmusclesandribcage
Helpspreventslippeddisc
Relieveslowerbackpain
Helpssciaticaandarthritisoftheknee
Massageskidneys,liver,gallbladder,spleenandbowels

Soflexthetoes,lockthelegs,armsup,suckinthestomach,doubleexhale;reachupfor
theceiling,grabontothefeet,pullthechestthroughtheshoulders.LovelyLaurence.
Andthenturntotherightsoyourefacingtheleftwall.

Bendtheleftlegunderneaththerightandthentherightlegupandover,overthetop,
sothattheheelandkneearetouching.

Squarethehipsuptothefrontwalltheresothatyouvegotanideaofwhereyouarein
spaceandyouknowhowwellyouretwistingthen.

Bringtherighthandinthebaseofthespineandpropupthespinestrongly.Inhalebring
theleftarmupandbringthebackoftheelbowtothekneeandpushthekneeback,and
thengrabontothekneeyouvegotit.

Nowlookforwardonaninhale,andasyouexhalepushthefloorawaywithyourright
handandthenturnandlookoveryourrightshoulder.Good!Inhalelengthen,exhale
turnandtwist.

Inhalelengthen.Useyoureyes,turnasyouexhaleandtwistandtryandseetheback
wall.Inhale,lengthen,pushthefloorawayfromyou,exhaleturn,twist.Trytopushthat
otherkneebackdownontothefloor.Squarethatrighthipbackdownandtheninhale
asyouinflatethelungs,youreuntwisting.

Andthenswapthelegsaround.

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SECONDSIDE

Alright,rightlegunderneaththeleft.Leftlegupandover,heelandkneetogether.Left
handinatthebaseofthespine.Rightarmupinhale,backoftheelbowtotheknee,
pushthekneebackandthengrabontothatknee.Lookforwardonaninhaleandthen
asyouexhale,pushthefloorawaywithyourlefthandandthenturnandlookandlift.
Trytouseyourintraocularmuscleshere.

Sopushtheflooraway.Trytopushthatlefthipbackdownintothefloornow,andyoull
feelhowyourspinestraightensupsomemore.Inhale,lengthen,exhaleturnandtwist.
Onemoretime.Inhale,lengthen,exhale,tryandseeyourowneyesinthemirrorasyou
trytopushthatkneebackdownontothefloorandreleaseanduntwist.

LiedownandrelaxinSavasana.Weveonlygotonemoresituptodoandthefinal
breathingexercise,sowhetheryouneedtorolltothesideorcomeupoffthefloorwith
asitup,justdowhatyoucanandmakeitstrongtoenergizethebody.
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BLOWINGINFIRMPOSE[KAPALBHATI],FIRSTSET

ClickheretodiscussKapalbhatiBreathinginVajrasanaBlowinginFirmPoseinthe
forum

Benefits

Detoxifiesandcleansesbodybyremovingstaleairandtoxinsfromlungs
Bringsmentalclarity
Strengthensabdominalorgansandwall
Normalisesbowels
Energisesbody
Improvesoxygenationtothebody
Improvescardiovascularandrespiratorysystems
Goodforhighbloodpressure

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Flexthetoes,lockthelegs,armsup,suckinthestomach,doubleexhaleandsitup.Pull
thechestthroughtheshoulders,andthenturnaround,sitonthekneesandtheheels.

AlrightthisisourfinalbreathingpostureitscalledbreathoffireKapalbhatibreathing,
andyouusethebelly,theexhales,toexhaletheairlikeyoureblowingoutacandleat
armsdistance.

Trytoavoidtoomuchnoisethroughthemouthbecausethenitsreallycomingfrom
here(topofchest).Trytomakeitcomeallthewayfromthere(abdomen).Ifyouhave
anytroubleanybody:Justlookatyourbelly,thatcanhelp,ormaybeevenputyourhand
onyourstomachaswell,thatcanalsohelpyoufocusonthatarea.

Sotakeabreath.Bringthehandsdownontotheknees,butlettheshoulderscome
downandbackandrelaxthem.Tuckthetailboneundertogetalittlebitmorespacein
thebelly.

Inhale.Openthemouthandgo!(clappingto60breaths)Usingthatstrongexhale
breathtoenergizethebody.Thisisbreathoffireandyourealsogettingridofdeadair
inthelungs54321.
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Andonemoreset.Welljustpickupthepacealittlebit.

Sotuckthetailboneunderagain.Justgetalittlebitmorerelaxationinthatbellysoyou
canreallyfocusonthatstrength.Relaxtheshoulders,takeabigbreath,openthemouth
andgo!

(clappingto60breaths)

10987654321.

Welldone!Greatcouragetoday,beautifulclass.Bringyourhandstoheartcenterand
lookatyourselfinthemirrorandthankyourselvesforbeinghere,maybeyourown
Namaste.Meetyourowneyes.

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CORPSEPOSE[FINALSAVASANA]

Right.Ifyouveusedoneofourbluematstoday,pleaseleaveitwhereitisandweclean
themrighthere.Theressomenicewarmteawaitingforyououtside,sonowthatallthe
housekeepingdetailsaretakencareof,thenextthingtotakecareofisyourself.

Youneedtostayintheroomandliedownfor5minutesminimum.Ifyoueverleavethe
floorandyourestillclamoringforagoodsteadybreath,thenyouknowyouvecome
outtoofast.

Soliedown.Beathinginthroughthenose,outthroughthenose,youreyescanbeopen,
theycanbeclosed,yourheelsmightevenbetogetherandyourtoesapart.Yourejust
lyinginthemostrelaxedpositionyoucanfind.CapitalizeonthiswonderfulYogaclass,
beautifullydesignedworkingrightthroughthebody.

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70trillioncells.Hey,Ireadsomeoneelsetoldmeitwas100trillion.Whatever,mega
trillionsofcells,everysingleoneofthemreoxygenated,rejuvenated.Itslikepressinga
resetbuttononyourbodyforbetterhealing,betteroperation.

Everymuscle,everynerve,everyligament,everytendon:Everysysteminthebody.Let
thebreathcomeinthroughthenoseandgooutthroughthenose.Thebellyrisesand
falls.

Andworkthebreathrightthroughthebodyandrelaxeverypartofthebodyinturn.
Maybeyoucanstartatyourfeet.Takethebreathrightbackdownintoyourfeet.Inhale,
exhaleandjustrelaxandletallthattensiongooutthroughyourtoes.

Inhale,bringyourattentionandrelaxyourankles,yourshinsandyourcalves.Your
knees,yourthighs,hamstringsandyourhips.Yourbellyandallthoseinternalorgans.
Yourchest,yourheart,yourlungsandthenagainthroughyourshoulders,yourarms
yourwrists,yourfingertips.Rightthroughyourneck,yourmouth.Letyourlipsjust
cometogetherandyourtonguefallswhereitdoes.Yourteetharealwaysapart.

Relaxeverypartofthebody.Rightupthroughthelastcellandeveryhairstrand.
Breatheinpeaceandrelaxationwitheverybreath:Takeitwithyouwhenyouleave.

Gabrielle:Namaste.

Class:Namaste.

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Ifyouvebeenenjoyinglearningmoredetailedtechniquestohelpyoudramatically
IMPROVEyourHotYogapracticethenyoudeservetotakealookattheHotYoga
MasterClass304PageManualand2xDVDPackage!

Ipurchasedtheentirepackageandhavenotstoppedreadingandrereadingyet!I
chooseoneposetocritiqueinmy90minuteBikramsessionandmaketheadjustments
suggestedinthetext.Mybackbendhasneverbeenthisdeep!HowdoIknow,the
instructorcommentedthatitlookedgood!
FayeJ,FL,USA
Wow...Gabrielle,youandyourteam,havedevelopedafabulousresourceIlovethe
wholeset.EventhoughIamnewtoBikramyoga,IpracticeattwostudiosbecauseI
valuethedifferentperspectivesofferedbyeachteacher.Yourgorgeousbookisfilled
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Mayyourjourneycontinuetodelightyou
Namaste

gabrielle