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People enjoy hot yoga for its ability to provide a full-body workout, increase flexibility, and detoxify the body. The combination of heat and movement also creates a sense of relaxation and stress relief, making it a therapeutic practice for both the body and mind. Whether you’re a seasoned yogi or a newcomer to the yoga practice, trying hot yoga can be a transformative experience, giving you a break from the usual routine and an opportunity to challenge yourself physically and mentally. Keep reading for poses you can incorporate into your yoga sessions.

What Is Hot Yoga

Hot yoga is a practice performed in a heated room, typically around 95-105°F (35-40°C) with elevated humidity levels. It often involves a series of yoga poses and breathing exercises. The elevated temperature is believed to enhance flexibility, promote detoxification through sweating, and intensify the overall yoga experience. Popular variations of hot yoga are Bikram, where a specific sequence of 26 poses is followed, and Vinyasa, which incorporates a flowing sequence of poses in the heat.

Benefits of Hot Yoga

1. Heat enables deep stretches, enhancing flexibility.
2. Profuse sweating supports detox, expelling toxins for optimal health benefits.
3. Increased blood flow nourishes tissues, optimizing overall circulation benefits.
4. Mindful hot yoga reduces stress, providing mental relaxation and rejuvenation.
5. Calorie burn and heightened metabolism aid effective weight management in practice.

Tips For Trying Hot Yoga at Home

• Adjust room temperature to 90-105°F. (Use space heaters if needed, but ensure safety precautions.)
• Choose a non-slip, moisture-wicking mat for stability during practice.
• Wear breathable clothing to regulate your body temperature effectively.
• Designate a clear space at home for a more focused and safe practice.
• Enhance practice with props like blocks or straps for support.
• Incorporate post-practice cool down poses for gradual return to normal temperature.
• Explore online classes or videos for guided home hot yoga.
• Stay hydrated with water nearby.

24 Hot Yoga Poses For You To Try

Warm-Up Poses for Hot Yoga

Mountain Pose (Tadasana): To perform Mountain Pose, stand with feet together, arms relaxed. Inhale, lift your arms over your head and engage your thighs, aligning the spine. Ground your feet, feel a straight line from head to toes, and focus on breathing. Hold for 30 seconds to a minute, then release your arms and stand mindfully.

Sun Salutation (Surya Namaskar): The Sun Salutation is a series of yoga poses seamlessly connected in a flowing sequence. It includes poses like Mountain Pose, Forward Bend, Plank Pose, Chaturanga Dandasana, and Downward-Facing Dog. These poses are commonly used as a warm-up or as a standalone practice to enhance flexibility and strength. This sequence is versatile and can be adapted to different skill levels.

More hot yoga poses for you to warm-up: 

• Cat-Cow Stretch (Marjaryasana-Bitilasana)
• Forward Fold (Uttanasana)
• Low Lunge (Anjaneyasana)

Core Poses for Hot Yoga

Warrior Series (Virabhadrasana I, II, III): This series consists of 3 distinct yoga poses: Warrior I, Warrior II, and Warrior III. These poses are often practiced in sequence, creating a flow that builds strength, improves flexibility, and enhances overall stability. Each Warrior pose has its unique set of benefits, contributing to a well-rounded and empowering yoga practice.

Chair Pose (Utkatasana): In a Chair Pose, stand tall and raise your arms over your head, keeping them parallel with palms facing each other. Exhale, bending your knees and simulating the act of sitting into an imaginary chair. Make sure your core is engaged to maintain stability and prevent your spine from rounding. Lower your hips until your thighs are parallel to the ground, aligning your knees directly over your ankles. Hold the pose, focusing on controlled breathing, and exit by straightening your legs and lowering your arms. Regular practice of Chair Pose can strengthen your legs, engage the core, and helps to improve posture.

More core poses for hot yoga:

• Revolved Chair Pose (Parivrtta Utkatasana)
• Plank Pose (Phalakasana)
• Boat Pose (Navasana)
• Side Plank (Vasisthasana)

Easy to Do Hot Yoga Poses

Child’s Pose (Balasana): If you’re new to hot yoga or need a moment to catch your breath, Child’s Pose should be your go-to. It’s a restorative pose that helps release tension in the back and shoulders while allowing you to stay connected with your breath. Begin on your hands and knees, widening your knees and resting your hips back towards your heels. Extend your arms forward or place them by your sides, allowing your forehead to rest on the mat. Focus on deep, steady breaths, feeling a gentle stretch in your back and shoulders.

Downward-Facing Dog (Adho Mukha Svanasana): Downward-Facing Dog stretches the entire body, promoting flexibility in the spine and hamstrings. Try this pose when transitioning between more challenging sequences. Start on your hands and knees, lifting your hips toward the ceiling while straightening your legs. Aim to bring your heels towards the mat, feeling a stretch through your hamstrings and calves. Keep your hands shoulder-width apart and spread your fingers for stability. This pose builds strength in the arms and legs while also lengthening the spine.

More easy to do hot yoga poses:

• Tree Pose (Vrikshasana)
• Seated Forward Bend (Paschimottanasana)

Intense Hot Yoga Poses

Crow Pose (Bakasana): Ready to challenge your balance and build arm strength? Crow Pose is a powerful arm balance that demands focus and determination. Heat adds an extra layer of intensity to this advanced pose. Begin in a deep squat, placing your hands on the mat shoulder-width apart with fingers spread wide. Bend your elbows slightly, bringing your knees to rest on the backs of your upper arms. Shift your weight forward, engaging your core, and lift your feet off the mat. Balancing on your hands, this pose strengthens the arms and wrists while also challenging your core muscles.

Wheel Pose (Urdhva Dhanurasana): Start this pose by laying on your back, bend your knees, and place your feet hip-width apart. Plant your palms beside your head, fingers pointing towards your shoulders. Press through your hands and feet, lifting your hips towards the ceiling and straightening your arms. Allow your head to drop back if comfortable, creating a full-body arch. This pose opens the chest, strengthens the arms, and stretches the entire front side of the body, promoting flexibility and vitality.

More intense hot yoga poses:

• Handstand (Adho Mukha Vrksasana)
• Revolved Triangle Pose (Parivrtta Trikonasana)
• One Legged King Pigeon Pose (Eka Pada Rajakapotasana)

Post-Yoga Recovery Poses

Legs Up the Wall Pose (Viparita Karani): Sit sideways against a wall, swing your legs up, and scoot your hips close to the wall. Extend your legs, allowing them to rest against the wall while keeping your upper body relaxed on the floor. This gentle pose promotes relaxation, improves circulation, and relieves fatigue. You can choose to place your arms by your sides or on your belly, focusing on deep breathing and letting go of tension.

Corpse Pose (Savasana): Allow your body to cool down and absorb the benefits of your practice with this final relaxation pose. Lie on your back, extending your legs and arms comfortably by your sides with palms facing upward. Close your eyes, allowing your feet to fall outward naturally. This final relaxation pose is an opportunity to let go of any physical and mental tension. Focus on deep, mindful breathing, and let each exhale release any remaining stress.

More poses for post-recovery yoga:

• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Thread the Needle Pose (Parsva Balasana)

Share your hot yoga journey with us in the comments below. I’d love to hear your experiences and see how these poses elevate your practice. Don’t forget to share with your circle of people <3