Hello 30 Minute Hot 26 Yoga Class
Greetings from second Slide
Routine
| Pose # | English Name | Positions | Deviations | |
|---|---|---|---|---|
| 0 | Butterfly-Chin Breathing | Standing, kneeling, or splits | ||
| 1 | Half Moon Pose | Standing, kneeling, or splits | Back Bend after | |
| 2 | Hands-to-Feet Pose | Standing or splits | ||
| 3 | Awkward Pose | Standing | ||
| 4 | Eagle Pose | Skip | ||
| 5 | Standing Head-to-Knee Pose | Skip | ||
| 6 | Standing Bow-Pulling Pose | Skip | ||
| 7 | Balancing Stick Pose | Skip | ||
| 8 | Standing Separate Leg Stretching Pose | Standing or splits | ||
| 9 | Triangle Pose | Standing or splits | ||
| 10 | Standing Separate Leg Head-to-Knee Pose | Skip | ||
| 11 | Tree Pose | Skip | ||
| 12 | Toe Stand Pose | Skip | ||
| 13 | Dead Body Pose | Skip | ||
| 14 | Wind-Removing Pose | Lay on Back | ||
| 15 | Sit-Up | Lay on Back | ||
| 16 | Cobra Pose | Lay on Stomach | ||
| 17 | Locust Pose | Lay on Stomach | ||
| 18 | Full Locust Pose | Lay on Stomach | ||
| 19 | Bow Pose | Lay on Stomach | ||
| 20 | Fixed Firm Pose | Kneel on Back | Savansana | |
| 21 | Half Tortoise Pose | Kneel Arms Forward | ||
| 22 | Camel Pose | Kneel Arms Backward | ||
| 23 | Rabbit Pose | Kneel Back Bend | Void if bulging disk | |
| 24 | Head-to-Knee Pose | Sitting | ||
| 25 | Spine Twist | Sitting | ||
| 26 | Corpse Pose | Lay on Back |
- 3 Rounds of Energy Breathing
- Revision of the Hot 26 Yoga Study
| 0 | Butterfly-Chin Breathing |
|---|---|
| 1 | Half Moon Pose |
| 2 | Hands-to-Feet Pose |
| 3 | Awkward Pose |
| 4 | Eagle Pose |
| 5 | Standing Head-to-Knee Pose |
| 6 | Standing Bow-Pulling Pose |
| 7 | Balancing Stick Pose |
| 8 | Standing Separate Leg Stretching Pose |
| 9 | Triangle Pose |
| 10 | Standing Separate Leg Head-to-Knee Pose |
| 11 | Tree Pose |
| 12 | Toe Stand Pose |
| 13 | Dead Body Pose |
| 14 | Wind-Removing Pose |
| 15 | Sit-Up |
| 16 | Cobra Pose |
| 17 | Locust Pose |
| 18 | Full Locust Pose |
| 19 | Bow Pose |
| 20 | Fixed Firm Pose |
| 21 | Half Tortoise Pose |
| 22 | Camel Pose |
| 23 | Rabbit Pose |
| 24 | Head-to-Knee Pose |
| 25 | Spine Twist |
| 26 | Corpse Pose |
GPT-4 Turbo Annotated
The Hot 26 yoga sequence, also known as the Bikram yoga sequence, consists of 26 postures (asanas) and 2 breathing exercises (pranayamas), performed in a specific order in a room heated to about 105°F (40°C) with 40% humidity. This sequence is designed to systematically move fresh, oxygenated blood to 100% of your body, to each organ and fiber, restoring all systems to healthy working order, just as nature intended. The sequence is designed to be performed in 90 minutes. Here’s a brief overview of the sequence:
1. Pranayama Series (Standing Deep Breathing)
Helps prevent respiratory problems and improves concentration.
2. Ardha-Chandrasana with Pada-Hastasana (Half Moon Pose with Hands to Feet)
Strengthens and trims the waistline, hips, abdomen, buttocks, and thighs.
3. Utkatasana (Awkward Pose)
Strengthens and tones the legs, improves posture, and increases circulation.
4. Garurasana (Eagle Pose)
Enhances joint mobility, especially in the hips, knees, and ankles, and improves balance and concentration.
5. Dandayamana-Janushirasana (Standing Head to Knee Pose)
Improves mental strength, concentration, and the muscles of the back, thigh, and abdomen.
6. Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
Increases circulation to the heart and lungs, improves the elasticity of the spine, and strengthens the back and abdominal muscles.
7. Tuladandasana (Balancing Stick Pose)
Promotes cardiovascular health, tones the muscles, and improves balance and concentration.
8. Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
Improves flexibility in the spine and hamstrings, tones the muscles of the thighs, and stimulates the abdominal organs.
9. Trikonasana (Triangle Pose)
Strengthens and stretches the legs, hips, and spine, and improves flexibility.
10. Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)
Improves digestion, stretches the spine, and tones the abdominal organs.
11. Tadasana (Tree Pose)
Improves posture, balance, and concentration, and strengthens the legs.
12. Padangustasana (Toe Stand Pose)
Strengthens the muscles of the legs and feet, improves balance, and increases mental focus.
13. Savasana (Dead Body Pose)
Promotes relaxation and recovery, reducing stress and calming the mind.
14. Pavanamuktasana (Wind Removing Pose)
Improves digestion and alleviates gastrointestinal problems, and strengthens the arms and abdominal muscles.
15. Sit-up
Strengthens the abdominal muscles, improves flexibility, and stimulates the organs.
16. Bhujangasana (Cobra Pose)
Strengthens the spine, opens the chest, and improves spinal flexibility.
17. Salabhasana (Locust Pose)
Strengthens the muscles of the spine, buttocks, and arms, and improves posture.
18. Poorna-Salabhasana (Full Locust Pose)
Increases strength throughout the middle of the body, especially the back muscles.
19. Dhanurasana (Bow Pose)
Increases spinal strength and flexibility, and opens the chest and shoulders.
20. Supta-Vajrasana (Fixed Firm Pose)
Improves flexibility of the spine, hips, and knees, and strengthens the lower back muscles.
21. Ardha-Kurmasana (Half Tortoise Pose)
Promotes relaxation, reduces stress, and stretches the spine.
22. Ustrasana (Camel Pose)
Opens up the chest and improves spinal flexibility, and strengthens the back muscles.
23. Sasangasana (Rabbit Pose)
Stretches the spine, relieves tension in the neck and shoulders, and stimulates the thyroid gland.
24. Janushirasana with Paschimotthanasana (Head to Knee Pose with Stretching Pose)
Improves digestion, stretches the spine, and stimulates the internal organs.
25. Ardha-Matsyendrasana (Spine Twisting Pose)
Increases spinal flexibility, improves digestion, and tones the abdominal muscles.
26. Kapalbhati in Vajrasana (Blowing in Firm Solarplex Pose)
Detoxifies the body, improves digestion, and enhances lung capacity.
This sequence is designed to be practiced in the order given, as each posture prepares the body for the next, ensuring a balanced and comprehensive workout for the entire body.
Fun 15
1. Pranayama Series (Standing Deep Breathing)
![[CleanShot 2024-06-05 at 19.53.03@2x.png]] ![[CleanShot 2024-06-05 at 19.52.31@2x.png]]
2. Ardha-Chandrasana with Pada-Hastasana (Half Moon Pose with Hands to Feet)
![[CleanShot 2024-06-05 at 19.54.15@2x.png]] ![[CleanShot 2024-06-05 at 19.54.07@2x.png]] ![[CleanShot 2024-06-05 at 19.54.22@2x.png]] ![[CleanShot 2024-06-05 at 19.54.33@2x.png]] ![[CleanShot 2024-06-05 at 19.55.27@2x.png]]
3..9. Trikonasana (Triangle Pose)
Strengthens and stretches the legs, hips, and spine, and improves flexibility. ![[CleanShot 2024-06-05 at 19.56.40@2x.png]]
4..14. Pavanamuktasana (Wind Removing Pose)
Improves digestion and alleviates gastrointestinal problems, and strengthens the arms and abdominal muscles.
5..16. Bhujangasana (Cobra Pose)
Strengthens the spine, opens the chest, and improves spinal flexibility.
6..17. Salabhasana (Locust Pose)
Strengthens the muscles of the spine, buttocks, and arms, and improves posture.
7..18. Poorna-Salabhasana (Full Locust Pose)
Increases strength throughout the middle of the body, especially the back muscles.
8..19. Dhanurasana (Bow Pose)
Increases spinal strength and flexibility, and opens the chest and shoulders.
9..20. Supta-Vajrasana (Fixed Firm Pose)
Improves flexibility of the spine, hips, and knees, and strengthens the lower back muscles.
10..21. Ardha-Kurmasana (Half Tortoise Pose)
Promotes relaxation, reduces stress, and stretches the spine.
11..22. Ustrasana (Camel Pose)
Opens up the chest and improves spinal flexibility, and strengthens the back muscles.
12..24. Janushirasana with Paschimotthanasana (Head to Knee Pose with Stretching Pose)
Improves digestion, stretches the spine, and stimulates the internal organs.
13..25. Ardha-Matsyendrasana (Spine Twisting Pose)
Increases spinal flexibility, improves digestion, and tones the abdominal muscles.
14..26. Kapalbhati in Vajrasana (Blowing in Firm Solarplex Pose)
15. Corpse Pose
Hot-26-Yoga-Study#^framew2njz-kmnp3hqs4stoflc