Hot Yoga Posture Guide

Pranayama Breathing

• Good for the lungs and respiratory system
• Helps lungs reach their maximum expansion capacity
• Alleviates and prevents asthma, shortness of breath and nervousness
• Oxygenates the blood, to increase the efficacy of all the following postures

Ardha-Chandrasana

Half-Moon Pose

• Heats up the body and starts the cardiovascular work
• Stretches the spine in all four directions, waking up the central nervous system and loosening muscles throughout the body
• Builds muscles that support the spine and opens the hips and shoulders, improving posture and skeletal alignment and relieving chronic back pain
• Trims and shapes the waist-line

Pada-Hastasana

Hands to Feet

• Improves flexibility and restores elasticity of the spine
• Aids in the flow of blood to the brain
• Stretches entire backside of body, especially muscles and ligaments of the legs (hamstrings) and lower back

Dandayamana-Janushirasana

Standing Head to Knee Pose

• Develops concentration, determination, patience and balance
• Strengthens legs and abdomen
• Increases the flexibility of the hamstrings, sciatic nerves and lower back

Utkatasana

Awkward Pose

• Strengthens major muscle groups in the body: arms, legs, stomach, back and heart
• Builds proper alignment in the knees, ankles, hips, and shoulders
• Develops tremendous concentration and strength of will

Garurasana

Eagle Pose

• Improves mobility in the pelvic girdle and all 14 major joints (ankles, knees, hips, shoulders, scapulae, elbows and wrists)
• Increases circulation to the heart and lungs, digestive system and sexual organs
• Flushes the lymph nodes, boosting the immune system
• Stimulates the transfer of serum calcium into the bones, preventing osteoperosis

Dandayamana-Dhanurasana

Standing Bow Pulling Pose

• Increases circulation to the heart and lungs
• Improves elasticity of the spine, hips and legs
• Promotes grace and willpower and cultivates a strong mind-body connection

Tuladandasana

Balancing Stick Pose

Dandayamana-Bibhaktapada Paschimotthanasana

Standing Separate Leg Stretching Pose

• Releases tension in the lower back muscles and stretches the backs of the legs
• Strengthens the diaphragm, biceps, triceps, and quadriceps
• Improves overall brain function and creates emotional stability by increasing circulation to the brain

Trikanasana

Triangle Pose

• Stretches and aligns the hips
• Promotes focus and balance
• Trains the body to stand correctly

Dandayamana-Bibhaktapada Janushirasana

Standing Separate Leg Head to Knee Pose

• Balances the metabolism by increasing para-thyroid function
• Flushes the lymph nodes in the throat
• Compresses the pancreas and stretches the kidneys, balancing hormone production in the body
• Improves spinal flexibility

Tadasana

Tree Pose

• Stretches and aligns the hips
• Promotes focus and balance
• Trains the body to stand correctly

Padangustasana

Toe Stand Pose

• Builds concentration, patience, balance and focus
• Stretches and aligns the hips and feet
• Promotes strength in the abdomen and back

Savasana

Dead Body Pose

• Optimizes the circulation of freshly oxygenated blood to the entire body
• Cultivates relaxation in the whole body
• Calms and centers the mind
• Brings the body into a natural state of balance – including blood pressure, respiratory rate and brain waves

Sit Up

• Creates abdominal strength
• Increases flexibility in the legs and back
• Expels metabolic wastes that accumulate in the lungs during exercise

Pavanamuktasana

Wind Removing Pose

• Regulates and normalizes hydrochloric acid levels in the stomach
• Improves and may cure conditions of constipation, flatulence and hyperacidity
• Relieves lower back pain
• Improves flexibility of the hip joints
• Firms and tones muscles of the abdominal wall, thighs and hips
• Will help to maintain regular digestion when combined with a healthy diet

Bhujangasana

Cobra Pose

• Strengthens the lower back
• Promotes circulation and proper alignment in the back and abdomen, alleviating symptoms of PMS and aiding digestion
• Develops precise body awareness
• Prevents and cures back pain and herniated vertebral discs

Salabasana

Locust Pose

• Reverses common issues related to repetitive stress in the forearms, hands and elbows
• Increases circulation in the legs, preventing and curing varicose veins
• Prevents and cures back pain
• Increases back strength, especially around the upper spine

Poorna-Salabasana

Full Locust Pose

• Tones and strengthens the entire back, with an emphasis in the thoracic region
• Builds will and determination
• Increases circulation to the spine and improves functioning of the nervous system
• Prevents and cures back pain

Dhanurasana

Bow Pose

• Creates mobility in the spine, hips and shoulders
• Balances digestive enzymes, curing appetite problems (over-eating and under-eating)
• Improves circulation to the uterus, preventing and curing menstrual problems and improving fertility
• Prevents and cures back pain

Supta-Vajrasana

Fixed Firm Pose

• Increases circulation to the hips, knees and feet, eliminating tight areas and healing injuries
• Improves functioning of the spleen, boosting the immune system
• Creates flexibility in the chest and shoulders

Ardha-Kurmasana

Half Tortoise Pose

• Increases blood flow to the brain improving memory and mental clarity
• Increases flexibility of the hip joints and muscles of the shoulder joints
• Relieves neck and shoulder tension, lower back pain, and firms abdomen

Ustrasana

Camel Pose

• Creates maximum compression of the spine, which stimulates the nervous system
• Stretches the entire front side of the body, including the heart and throat
• Prevents and cures back pain
• Creates flexibility in the chest and shoulders, preventing and curing kyphosis

Sasangasana

Rabbit Pose

• Creates space between vertebrae, improving function of the nervous system
• Increases circulation to the brain, preventing and curing mood disorders, sleep disorders and some respiratory problems
• Relieves tension in neck, shoulder and back muscles

Janushirasana

Head to Knee

• Stretches the whole back of the body, including the hips, hamstrings, achilles tendons and the lower back
• Promotes the circulation of lymph, boosting the immune system
• Increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines

Paschimotthanasana

Stretching Pose

• Increases flexibility in the hamstrings, alleviating and preventing lower back pain
• Creates space between vertebrae, preventing and rehabilitating herniated discs
• Strengthens the biceps and quadriceps

Ardha-Matsyendrasana

Spine Twisting Pose

• Realigns the vertebral column, alleviating problems like scoliosis, kyphosis, and lordosis
• Increases circulation to the spinal nerves, veins and tissues
• Calms the nervous system

Vajrasana

Firm Pose

• Creates flexibility and helps alignment of the knees and ankles
• Promotes good posture in the spine
• Prepares the body and mind for a meditative state