Top 12 Poses Bikram Hot Yoga: You Can Do At Home
Have you been wanting to become a yogi but don’t really have the time to go to classes? You don’t have to! Here are – easy yoga poses you can do at home to keep fit.
Yoga is now one of the most popular forms of exercises out there. It seems like practically everybody does it and all the celebrities rave about it. It’s becoming the choice of exercise most people go with instead of doing your typical gym workouts. Why is that? Well, yoga is just really good for your body. One 15-minute session can target almost all of the muscles in your body. It tones your muscles and improves flexibility. Doing it regularly and mastering it will lead you to have increased strength. I mean, we’ve all seen the crazy yoga poses that master yogis can do out there. You need to have substantial muscle strength and flexibility to do them. It’s also really popular with celebrities and just overall busy bodies because it’s relaxing. If you already have a hectic life, you want to take advantage of your free time to just relax. With yoga, you get a good workout in while in a relaxed, meditative state. Bikram Hot Yoga has been one form of yoga that’s been very popular lately. It’s called “hot” yoga for a reason. You will be sweating a lot because it’s a very intense workout that can help burn a ton of calories, not to mention tone you up all over. So, if you’re thinking about starting a yoga routine at home, here are a few beginners’ hot yoga poses for beginner yogis:
Stand Deep Breathing
With yoga, you always begin in a simple meditative pose to start off the session. Stand with your legs together and your hands clasped right under your chin. Do deep breathing while in this pose. To do proper deep breathing, you have to inhale for 3 beats, hold it in for 3 beats, and exhale for 4 beats. Remember this and continue to breathe like this for the other poses until the end of the session. Hold this pose for 20 seconds and then move on to the next one.
Half Moon Pose
Raise your hands above your head and sweep them side-ward while you do this. Put your hands together and then bend to the side in half moon position. For beginners, you may hold the pose for 20 seconds, however, you can hold it up to a minute or five minutes to improve flexibility. Continue your deep breathing and move on to the other side.
Put your hands straight out in front of you and bend your knees. Make sure they don’t extend farther than your toes. Then start pushing your heel off of the floor and stand on your tiptoes with your knees bent, back straight, and arms extended in front of you. Continue your deep breathing and hold this pose for 20 seconds. For improved flexibility and muscle strength, you may hold it up to a minute or 5 minutes. Then get ready for the next pose.
Standing Separate Leg Stretching Pose
Stand straight and slowly move your feet apart until they form a wide triangle. Then, bend your torso down as best as you can and reach out and touch the sides of your feet with your arms stretched to the side. Continue deep breathing and hold this pose for 20 seconds for beginners or 1 to 5 minutes for improved flexibility. And then get ready for the next pose.
Stand straight and slowly move your legs apart to form a wide triangle. Then bend one knee out to the side with your toes pointing to the side. Bend your torso to one side and stretch your arm in front of the bent knee to touch your toes. Then look to the ceiling and stretch your other arm out as if reaching out for the ceiling. Continue deep breathing and hold the pose for 20 seconds for beginners or 1 to 5 minutes for flexibility improvement. Then move on to do the pose on the other side.
Standing Separate Leg Head to Knee Pose
Stand straight and slowly move your feet apart to form a wide triangle. Put one foot facing out to the side while keeping your knees straight, then bend your torso to the side of the leg facing out and touch your forehead to your knee, if you can. Stretch your arms above your head to touch your toes. Hold this pose for 20 seconds or 1 to 5 minutes for flexibility. Continue deep breathing and move on to the other side.
Stand straight, then take one foot and rest it in front of your thigh. Keep your balance and put your hands together under your chin. Hold this pose for 20 seconds or 1 to 5 minutes. Continue deep breathing and then do the other side.
Dead Body Pose
Lie down with your back to the floor and your hands resting by your sides with the palms up. Look up to the ceiling and continue deep breathing. Feel yourself relax. Hold this pose for 20 seconds then get ready for the next one.
While lying down with your back to the floor, bend your knee and hug your leg to your chest. Continue deep breathing, hold this pose for 20 seconds or 1 to 5 minutes for flexibility, then do the same with the other side.
Lie down with your stomach to the floor. Then place your palms down to the floor and push up your torso from the floor. Look up to the ceiling, keep your back arched, and feel the stretch. Continue deep breathing, hold this pose for 20 seconds or 1 to 5 minutes for flexibility, then move on to the next one.
Kneel down on the floor and press the heels of your feet to your buttocks. Then bend your torso forward with your forehead pressed to the floor and stretch your arms above your head. Continue deep breathing and feel yourself relax. Hold this pose for 20 seconds and then move on to the next one.
Blowing In Firm Pose
Kneel down on the floor and press your heels to your buttocks. Keep your back straight and place your hands on top of your thighs. Take deep breaths and relax. Hold this pose for as long as you want as you calm yourself down.
Doing Yoga At Home
Bikram Yoga has so many great benefits as a workout for your mind and body. It’s extremely effective at toning your body, burning calories, and improving your flexibility and strength. It also puts your mind into a meditative state that calms your mind and body and reduces stress. Start doing yoga at home and incorporate a routine during your free time or even before you go to bed. Your body will thank you for it.
Bikram Yoga. (n.d.). 26 Postures. Retrieved from Bikram Yoga: https://www.bikramyoga.com/26-postures/