Hot 26 Yoga Study

30 Minute Hot 26 Yoga Class - Hot Yoga Asheville - 12 Days of Sweat Mas

Prerequisite:: Hot 26 Yoga Class Youtube URL:: https://www.youtube.com/watch?v=tQjuoLAjUPc

Hot 26 Poses

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• Asheville Butterfly-Chin™ Breathing

  Hot 26 Poses

  Pose #	English Name	Sanskrit Name	Deviations
  1 & 2	Half Moon Pose with Hands-to-Feet Pose	Ardha Chandrasana with Pada Hastasana	Back Bend
  3	Awkward Pose	Utkatasana
  4	Eagle Pose	Garudasana
  5	Standing Head-to-Knee Pose	Dandayamana-Janushirasana
  6	Standing Bow-Pulling Pose	Dandayamana-Dhanurasana
  7	Balancing Stick Pose	Tuladandasana
  8	Standing Separate Leg Stretching Pose	Dandayamana-Bibhaktapada-Paschimotthanasana
  9	Triangle Pose	Trikanasana
  10	Standing Separate Leg Head-to-Knee Pose	Dandayamana-Bibhaktapada-Janushirasana
  11	Tree Pose	Tadasana
  12	Toe Stand Pose	Padangusthasana
  13	Dead Body Pose	Savasana
  14	Wind-Removing Pose	Pavanamuktasana
  15	Sit-Up Pose	Utkatasana
  16	Cobra Pose	Bhujangasana
  17	Locust Pose	Salabhasana
  18	Full Locust Pose	Poorna-Salabhasana
  19	Bow Pose	Dhanurasana
  20	Fixed Firm Pose	Supta-Vajrasana	Savansana
  21	Half Tortoise Pose	Ardha-Kurmasana
  22	Camel Pose	Ustrasana
  23	Rabbit Pose	Sasangasana	Void if bulging disk
  24 & 25	Head-to-Knee Pose and Standing Separate Leg Stretching Pose	Janushirasana and Dandayamana-Bibhaktapada-Paschimotthanasana	Ashville Spine Twist
  26	Corpse Pose	Savasana

  Link to original

The “Hot 26” poses refer to the sequence of 26 postures and 2 breathing exercises that make up Bikram Yoga, a style of hot yoga developed by Bikram Choudhury in the 1970s. This sequence is designed to systematically work every part of the body, promoting strength, flexibility, and overall health. The practice is typically performed in a room heated to approximately 105 degrees Fahrenheit with 40% humidity, which helps to deepen stretches and detoxify the body through sweating.

Here is a detailed list of the 26 poses and their benefits:

1. Standing Deep Breathing (Pranayama)

   • Benefits: Improves lung capacity, oxygenates the body, and reduces stress[1][2][7].

2. Half Moon Pose (Ardha Chandrasana)

   • Benefits: Strengthens the core, increases spine flexibility, and tones the waistline[1][2][7].

3. Hands to Feet Pose (Pada Hastasana)

   • Benefits: Stretches the spine, improves flexibility, and enhances circulation in the legs[2][7].

4. Awkward Pose (Utkatasana)

   • Benefits: Tones and shapes the legs, relieves arthritis, and improves posture[2][7].

5. Eagle Pose (Garudasana)

   • Benefits: Opens the 14 largest joints, improves flexibility, and increases blood flow to reproductive organs[2][7].

6. Standing Head to Knee Pose (Dandayamana Janushirasana)

   • Benefits: Improves flexibility of the sciatic nerves, strengthens leg muscles, and enhances concentration[2][7].

7. Standing Bow Pose (Dandayamana Dhanurasana)

   • Benefits: Increases balance, strengthens the lower spine, and firms the abdominal wall[2][7].

8. Balancing Stick Pose (Tuladandasana)

   • Benefits: Strengthens the heart muscle, improves concentration, and enhances blood flow to the brain[2][7].

9. Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana)

   • Benefits: Stretches the sciatic nerves, massages internal organs, and increases leg flexibility[2][7].

10. Triangle Pose (Trikanasana)

    • Benefits: Improves flexibility, strengthens the legs, and benefits the heart and lungs[2][7].

11. Standing Separate Leg Head to Knee Pose (Dandayamana Bibhaktapada Janushirasana)

    • Benefits: Trims the waistline, massages the thyroid gland, and improves metabolism[2][7].

12. Tree Pose (Tadasana)

    • Benefits: Improves posture and balance, increases flexibility of the ankles and knees[2][7].

13. Toe Stand Pose (Padangustasana)

    • Benefits: Strengthens the knees, opens the hip joints, and develops mental strength[2][7].

14. Dead Body Pose (Savasana)

    • Benefits: Facilitates relaxation, normalizes circulation, and enhances the benefits of preceding postures[2][7].

15. Wind-Removing Pose (Pavanamuktasana)

    • Benefits: Massages the digestive system, relieves gas, and improves hip flexibility[1][2][7].

16. Sit-Up Pose (Padahastasana)

    • Benefits: Stretches the hamstrings, back, and shoulders, and calms the mind[1][2][7].

17. Cobra Pose (Bhujangasana)

    • Benefits: Strengthens the back, opens the chest, and improves digestion[1][2][7].

18. Locust Pose (Shalabhasana)

    • Benefits: Strengthens the upper back, improves posture, and relieves lower back pain[1][2][7].

19. Full Locust Pose (Poorna Shalabhasana)

    • Benefits: Strengthens the spine, improves flexibility, and enhances lung capacity[1][2][7].

20. Bow Pose (Dhanurasana)

    • Benefits: Strengthens the spine, opens the chest, and improves flexibility[1][2][7].

21. Fixed Firm Pose (Supta Vajrasana)

    • Benefits: Stretches the legs, knees, and ankles, and improves lower back flexibility[1][2][7].

22. Half Tortoise Pose (Ardha Kurmasana)

    • Benefits: Stretches the spine, shoulders, and hips, and promotes relaxation[1][2][7].

23. Camel Pose (Ustrasana)

    • Benefits: Opens the chest, strengthens the back, and improves flexibility[1][2][7].

24. Rabbit Pose (Sasangasana)

    • Benefits: Stretches the spine, relieves tension in the neck and shoulders, and improves digestion[1][2][7].

25. Head to Knee Pose with Stretching Pose (Janushirasana with Paschimottanasana)

    • Benefits: Stretches the hamstrings, spine, and shoulders, and improves digestion[1][2][7].

26. Spine Twisting Pose (Ardha Matsyendrasana)

    • Benefits: Realigns the spine, improves flexibility, and enhances digestion[1][2][7].

27. Blowing in Firm (Kapalbhati)

    • Benefits: Detoxifies the body, strengthens the abdominal muscles, and improves lung capacity[1][2][7].

These poses are designed to be performed in a specific sequence to maximize their benefits, ensuring a comprehensive workout for the entire body.

Citations: [1] https://betterme.world/articles/bikram-yoga-poses/ [2] https://hotyogacork.ie/about-us/what-is-hot-yoga/postures/ [3] https://www.youtube.com/watch?v=1e2pDKZHNaI [4] https://www.tummee.com/yoga-sequences/hot-yoga-sequence [5] https://www.ghoshyoga.org/store/p62/26_2_Modifications.html [6] https://www.youtube.com/watch?v=EWJiT1zBpU0 [7] https://www.hotyogaplus-sm.com/bikram-hot-yoga-san-mateo-postures/ [8] https://thearcherhotyogatowel.com/pages/the-26-postures-of-bikram-yoga [9] https://www.youtube.com/watch?v=Ocg3InAEZMU [10] https://www.wellnesshotyoga.com/the-hotyogapostures [11] https://avaana.com.au/blog/benefits-of-26-bikram-yoga-poses/ [12] https://www.youtube.com/watch?v=5tIGrEdjwYw [13] https://www.doyou.com/the-26-poses-of-bikram-yoga-64644/ [14] https://www.youtube.com/watch?v=n9v55pPi-HE [15] https://ohyp.com.au/bikram-yoga-26-2/ [16] https://www.youtube.com/watch?v=lP_urJDz9Ro [17] https://en.wikipedia.org/wiki/Postures_of_Bikram_Yoga [18] https://www.youtube.com/watch?v=K91VAiqnQiw [19] https://www.bikramnl.com/en/bikram-yoga/the-bikram-yoga-postures/ [20] https://www.youtube.com/watch?v=XYLBkLQa2cA

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