Although hot yoga is a complicated process, it can also be done with some precautions. You will not need a big room to do hot yoga at home. You need as much space as your big mat on which you can stretch your legs properly.
Because the smaller room you choose for hot yoga, the less time and energy the room will get heated quickly.
Drinking water before starting and ending hot yoga is very important. You must include electrolytes in your python
There will be thousands of people who will not have time to go to the studio and in the current situation when COVID 19 is at its peak then there are many restrictions on going out in such conditions. Now the question arises that how can hot yoga be done at home in such a time of restrictions.
Hot yoga is a collection of asanas and a link to pranayama to be done at a hot place. When doing hot yoga, the temperature is kept from 98 to 105 degrees and it takes from 30 mint to 90 mint to do all these poses.
Hot yoga is also called Bikram Yoga because it was first started by Bikram Chaudhary in 1974.
How many poses are there in Bikram yoga?
There are total 26 poses in hot yoga, which are done in rooms with temperatures ranging from 98 degrees to 105 degrees and this room humidity is kept up to 40%.
What is the difference between Regular Yoga and Hot Yoga?
Here the difference between hot yoga and regular yoga is that, in hot yoga it takes 90 minutes to complete 24 poses and 2 Pranayam, but in regular yoga there is no such time or pose limit. You can do regular yoga at any temperature and for any lengthy duration and how easy you can do it. Hot yoga may be sweated mainly through which we release the toxic substances of our body.
How to Start Hot Yoga at Home?
Such a difficult time like COVID 19 or when there are no studios around, doing yoga at home in such a time would be a very sensible decision. Doing hot yoga at home is not a very big rocket science. Just choose a small room which takes less time to heat. If you want, you can decorate the room with some pictures or paints.
There are some precautions that need to be taken before starting hot yoga, such as drinking some water before starting yoga and after the yoga is over so that our body can be shaken, but try to drink water in sip- sip instead of drinking all the water at once.
When you start hot yoga at home or studio then you should start sweating. If you are not sweating even after starting yoga in a hot room, then you have to assume that you are getting overheated. If you are not sweating even after feeling more heat than stop yoga for some time.
Avoid eating anything until 2 hours before starting and after finishing hot yoga.
Avoid talking to anyone else in the hot yoga room and should not speak at all till the end of yoga class.
While doing hot yoga, sweating comes a lot and due to sweat, your mat can get wet and may become slippery, so you should also keep a towel with, which you can spread on the mat.
While doing hot yoga, you should wear minimum clothes so that these clothes do not get wet with sweat and do not bother you.
Now you have learned a lot about hot yoga and how yoga can be done here at home and what precautions should be taken.
After this, it is time to explain about 26 poses and hot benefits of hot yoga one by one so that you can start this yoga as soon as possible.
Pranayama is the first step to hot yoga class. Let’s learn how to start 1st Pranayama.
Stand the center of yoga mat. Keep your feet together touching your toes and heels?
Now interlace all ten fingers underneath your chin so that your fingers and chin are glued together
Take a moment to pull up on your thighs Keep the body weight into your heels and squeeze your hands. Now let’s begin to inhale long and deep by the nose.
Lift your elbows all the way up towards the ceiling. Take long deep inhale and then exhale.
Drop your heads all the way back squeeze your hands palms wrists and touch your elbow tips together away from your chest and inhale. While doing this chin goes down parallel to the floor.
Now take elbows up and exhale and Drop your heads all the way back and
open up your mouth. Exhale by your mouth and touch your elbows and inhale. Repeat this process for 10 to 12 times
Benefits of Pranayam
- Works into the whole skeletal and circulatory systems Opens shoulder joints
- Good for frozen shoulder
- Reduces or eliminates pain in the lower back
- Good for abdominal obesity
- Improves and strengthens every muscle in the central part of the body
- Increase the flexibility of the spine
- Tones the spinal nerves and abdominal organs improving the working of the bowels
- Increases flexibility and strength of rectus abdominals, gluteus maximums, oblique, deltoid and trapezius muscles
- Helps with sciatic problems
- Alleviates anxiety and reduces mental stress
- Stimulates pituitary gland
- Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and Glandular systems
- Firms and trims waistline, hips, abdomen, buttocks and thighs
First pose (Halfmoon pose ) Ardha Chandrasana with Pada Hastasana
Inhale and take your arms up over your head sideways. Interlace all ten fingers, release your index finger and cross your thumbs. Keep your feet, toes and heel together touch your arms. Now inhale and stretch up the body. Next step is bend your body right and then bend it left, repeat the process for 10 to 12 times.
Now lock out your elbows, squeeze your arms against your ears and bring your chin away from your chest and pull your arms back a little bit more. Get your arms behind your ears. Keeps the breath moving in and out by your nose? Now use your left arm to pull on your right arm right side of your body and stretch the body little bit up. Do the same process for left side. Repeat the process for 7 to 8 times.
Now stop yourself in the center and take a moment and start backward bend squeeze. Push your hips forward and inhale. Lift your chest up to the ceiling and drop your head back, Try to look behind.
Awkward Pose ( Utkatasana)
Stand with your feet directly under your hips in Mountain. Arms and hands are held straight out in front at shoulder level. Keep your shoulders relaxed, back, and down. Inhale. On an exhalation, slowly begin lowering your body into a squat position as though you were about to sit in an imaginary chair. Do not go beyond 90° at the knees.
Keep your feet flat on the floor, hip-width apart, with your knees over your ankles. Breathe slowly as you gaze beyond your arms. Keep your neck relaxed and extended. Raise your toes off the floor, rocking back on your heels. Hold for a count of 5 breaths. Return to a standing position with arms remaining at shoulder level.
Eagle Pose ( Garurasana)
Stand with your feet together and your back straight and spine elongated. Stretch your arms out to both sides. Bring your left arm under the right, crossing both arms at the elbow. Place your hands together, palms facing each other. Pull your upper arms to your chest and bring your hands toward your face;
if possible, allow your fingers to touch your nose and place your thumbs under your chin.
Bend both knees slightly. To assist with balance, gaze at a spot in front of you and breathe deeply. Slowly cross your left leg over your right thigh. If you can, wrap your left foot around the right ankle or calf.
Bend your right leg a little further. Your spine remains straight, and your hips are forward. Breathe deeply and hold for 10 to 15 seconds.
If your balance falters, try to concentrate on your breathing and focus on the spot in front of you.
Release your arms first and then uncross and straighten your legs. Repeat once more.
Head to Knee Pose (Dandayamana Janushirasana)
First you stand in the mountain pose and place your weight on your left foot, then four-point in the middle of your toes, heels mounds and make contact on the floor. Attach the upper muscles of your left leg by pressing the thigh bone backward. Now feel the knee lift
Inhale and raise your right knee towards your chest; Keep both hands down. Interlacing your knees, your fingers. Make sure you feel stable first. Place both hands under the ball of your right foot. Continue lifting your knee. Lift your right thigh up to your chest
Maintain your body weight on the left knee. Stare at a place in front of you. Bring your right thigh towards your Chest. Refresh your gaze and try to straighten your right leg until it is parallel to it.
Bend at the elbow and pull back on the ball of your foot. With each. Exhale, try to lower your upper leg slightly closer to your extended leg. Hold for a few breaths. Release by bending your knee and returning to an upright position. Then release Your hands. Repeat on the other side. Make another round on each side.
Balancing Stick Pose ( Tuladandasana)
Spread your legs a fair distance and stand in the mountain pose. Keeping your feet and thumbs properly pressed to the ground, collect both feet properly so that when standing on one leg, you can collect the right amount of weight.
Tilt your body forward, leaving the breath.
Keeping your left foot on the ground, raise the right leg straight backwards at a 90 degree angle. Move both hands directly above the head.
While getting thumb-to-ring, ring the ring finger with ring finger and intertwine the remaining three fingers.
Keep your body weight controlled parallel to the earth. In the same way, try to keep your left foot backwards parallel to the earth at 90 degrees.
At this stage, keep yourself folded for at least 30 to 40 seconds. Then fill the breath and bring the right leg back. Now straighten the body and bend it again at 60 degree and repeat the same process with the left leg. Repeat this process at least 5 to 6 times for each legs.
Standing Separate leg Stretching Pose ( Dandayamana-Bibhaktapada-Paschimotthanasana)
Bring the arms forward from the front and bend your body down while exhaling breath and keeping the arms close to the ears. Concentrate on the spine behind the root of the navel
While bending go on stretching the arms towards the ground and place them on the left and the right side of feet, the forehead touching the knees which should remain straight. Please note the knees should not bend in any case in doing this asan.
Repeat the process for 5 to 6 times.
Triangle Pose ( Trikonasana)
Stand up on the feet apart at a distance of two feet . Raise the right hand up, keeping it close to the right ear & while inhailing, stretch it towards the sky. The left hand should be stretched downwards. Exhaling, stretch the left hand slowly towards the ground till the palm touches the earth and rests comfortably it.
The palm of the right hand should be pointed downwards and parallel to the earth.
Stay in this pose as per the capacity. Inhaling, return to the original position with ease. Now repeat the same process on the other side also.
Standing Head to Knee Pose ( Dandayamana-Janushirasana)
Have to balance your body properly on both legs. After that one leg has to bend slightly from the knee and lift it up. The fingers of both the hands are intertwined and then have to be brought under the feet. After that slowly, with the help of both hands, the feet have to be pulled upwards and the knee has to be straightened. Have to lock your knee and straighten the leg.
In this way, one leg has to stand upright and the body has to bend slightly over the hips
and bend forward with both hands and hold the other leg with the claw. In this way, the muscles of your body will be stretched and they will become strong.
Tree Pose (Tadasana pose)
While inhaling the breath fold your left knee and hold the foot with one hand. Push the foot a little up word and bring it near right leg thigh. Now bend one hand from the elbow and make the thumb, fingers straight near the chest in prayer position. Exhale and leave the left foot. Now stand on the left foot and repeat the same process with right foot.
Toe Stand Pose (Padangushthasan)
Sit on the toes in such a way that the heel of the left foot is placed on the seminal nerve in between the anus and the generative organ. Now place the right foot on thigh of the left leg in such a way that the weight of the entire body is balanced on the forefingers of the left foot and particularly on its toes. Now put the right hand on the right knee and left hand on the right ankle in the pose of Gyan Mudra. Breath should be normal. Repeat this by the other foot also .
Shavasan (Relaxing Posture)
Lie down flat on the back. Keep a distance of one foot between the two feet. Rest the hands a little away from the body. Palms should lie facing the sky. Keep the neck straight. The whole body should also be straight and symmetrical, but relaxed. Keep the eyes gently closed.
There are three parts of the body – feet, trunk and head. Shake slowly the toes and relax them.
This will relax the nerves of the feet. Shake the shoulders and this will relax the trunk. Now shake the neck and that will relax the nerves of the brain. Imagine the entire body is relaxed. This way each and every organ of the body will get relaxed.
Pawanmuktasana (Wind Releasing Pose)
Lie down on the back and straighten the legs. Put together the heels and toes of both of the feet and stretch them forward. Stretch also the arms on respective sides with palms turned down. Fold the right leg from the knee. Interlock the fingers of both the hands and inhaling place them on the right knee and press it on the abdomen. Stay in this position for a few moments
Now start exhaling, lift the head and try to touch the nose with bent knee. Inhale and bring the head back in the normal position. Relax the body. Repeat this practice with the left knee and thereafter with both the knees. Return back and relax completely
Sit Up (Bikram Yoga)
Sit on the asan. Joining the heels and toes together, stretch the legs forward. Also stretch the back upward. Inhale; raise the hands up towards the sky. Exhaling start bending forward from the lower part of the waist till the forehead touches the knees. Now rest it on the knee and catch hold of the toes with the hands.
Normalizing the breath and pulling the toes place the elbows on the ground. Stretching the back and forefeet forward. While inhaling, come back to the original position. Stay on in this pose according to the capacity. Keep the hands behind the waist and keeping the feet apart but relax.
Bhujangsana (Cobra Posture)
Lie down on the abdomen. Bring the heels and toes together and stretch them to the maximum from behind. Now bend the elbows and place the palms on either side of the chin. The gap between the palms may be equal to the gap between the shoulders. Pull back the elbows as much as possible touching the body, and resting on the ground.
The position of arms should not change.
The forehead should touch the ground, inhaling, bring the chin forward and start raising the head as far back as possible, so much so that it may touch the spine. Now inhaling raise the chest and abdomen up to the naval. Breathe normally and stay in this posture. While exhaling lower the trunk very slowly but not the head. When trunk comes down conpletly, rest forehead on the ground.
Shalabhasan (Locust Posture)
Lie flat on the abdomen. Bring both the palms of the hands under thigh in such a way that the palms should stick to the thighs and be nearer to each other. Moreover the palms should be facing towards thighs. Stretch the heels and toes of both of the feet together. Rest the chin on the ground.
While inhaling and without bending the knees raise the legs and the hind part of the body upto the waist.
Normalizing the breath, stay in this posture as long as possible. Exhaling return slowly and relax in Shithalasan.
Pooranslabhasana (Full Locust Pose)
Lie flat on the abdomen. The chin should be on the ground and the hands should be placed parallel to both the solders on the ground from the palms side. Now raise the upper part of the neck from the front. Raise both arms up and both legs from the back, lift the part upwards from the thigh.
Now raise your head backwards and try to bring both hands backwards in the air.
Both of your legs will be stretched towards the ceiling, both hands will be stretched towards the feet and the part above the neck will be stretched towards the back.
Dhanurasan (Bow Posture)
Lie down on the abdomen. Fold both the knees and grasp the ankles with the hands. All the forefingers should be on one side only. Bring the knees close touch other. Exhale and raise the knees first as high as possible. Then inhaling raises the neck and the hind part of the body and normalize the breath. Stay on in this position for some time. Return slowly and take rest in Shithilasan.
Fixed Firm Pose (Supta Vajrasana)
First sit in Vajrasan. Keep the feet apart on the left and right side. The feet will be lying down and toes touching the ground. Now stand up on knees a little so that it may be possible to sit down on the ground between the legs.
Catch hold of the ankles. Bend backward and let the right elbow rest on the ground first and thereafter the left elbow. Now lower the whole of the backbone the ground keep the knees together. While inhaling stretch the hands backwards beyond the head. Stay in this pose for a couple of moments.
Now bring back both the palms under the head. Relax in this pose for a while. Breath should be normal. Now catch hold of the ankles and with the support of the right elbow return to the starting position.
Half Tortoise Pose (Ardha Kurmasana)
Sit down in Vajarsan. Keep the waist and neck erect. Inhale slowly but deeply and while inhaling, raise the arms together over the head as high as possible, stretched and close to the ears. Exhaling slowly, stretching the hands, bend forward without raising the buttocks. Now relax the arms till the elbows rest on the floor.
The forehead may also touch the ground. Breathe normally.
Maintain the posture for a while. While inhaling stretch the arms and return slowly to the Vajrasan position.
Camel Pose (Ustrasana)
Sit in Vajrasan posture and stand up on the knees. Keep apart the knees equal to the width of the shoulders. Booth feet behind the back should be parallel to each other. Place the feet on the ground with soles upturned. Now bring both the hands on the waist in such a manner that thumbs may touch each other on the spine.
All the four finders of the hands should point towards the navel.
Inhaling slowly, bend the neck backward, and when that bend is complete, take the hands off the waist and put them on the soles of the feet. Breath should be normalizing. Stay in this pose as long as possible. Come back to original position slowly and take rest.
Rabbit Pose (Sasangasana)
Sit down in Vajrasana on a yoga pose. Slowly try to stand on your knees. Try to hold both ankles with both hands. Hold the toe and soles firmly and apply the chin to the chest
Now slowly leaving the breath, bring the torso towards the bottom and touch your knees with the head and forehead tilted inward.
In this way, your head will be on the ground, the knee will also be on the ground,
try to match your forehead with your knees while pulling the legs backwards and holding the feet of the feet with both hands. And if there is space in your forehead and knees, then move the knees slightly towards the forehead.
Inhale and, get straight and repeat the procedure here, leaving the breath once again.
Janushirasana with Paschimottanasana
Sit on the asan. Joining the heels and toes together, stretch the legs forward. Also stretch the back upward. Inhaling, raise the hands up towards the sky. Exhaling start bending forward from the lower part of the waist till the forehead touches the knees. Now rest it on the knee and catch hold of the toes with the hands.
Normalizing breath and pulling the toes place the elbows on the ground. Stretching the back and forefeet forward. While inhaling, come back to the original position. Stay on in this pose according to the capacity. Keep the hands behind the waist and keeping the feet apart but relax .
Spine Twisting Pose (Arda Matsyendrasana)
Sit down on the asan. Bend the right leg at the knee in such a manner that the heel is set tightly against the left buttock. Now lift the left foot and crossing over the right knee, place its sole on the ground on the outer side. Keep the right knee close to the chest. Exhale and press the left knee with the upper part of the right arm and catch hold of the sole of the left foot.
Keep the left hand, behind the back.
Turn round the neck with the trunk to the maximum towards the left. Stay for a while in this position. Breathe in the normal way. Repeat this on the other side also. Duration of time for both sides should be equal. Revert to the original position. Take rest in Vajrasan.
Blowing in Firm (Kapalbhati)
Sit in Padmasan. Hold the knees firmly with the hands. Close the eyes gently. Keep the spine and neck erect. Look cheerful. First inhale completely through the nostrils and apply Mool Bandh. Now make a short and sudden expulsion of breath through the nostrils with force and repeat it a number of times in quick succession.
In the beginning let there be a little pause between the successive expulsions,
so that normal breath is automatically inhaled inside and the capacity for successive forceful expulsions is regained every time.
Simultaneously with the forceful exhalations, contract repeatedly the lower abdomen towards the spine by a vigorous inward stroke or thrust of the abdominal muscles. Perform this according to the capacity. After completing the last round, let there be a complete expiration of breath. Practise external kumbhak along with Uddiyan and Jalandhar Bandh. Hold out the breath so long as possible and with ease . On returning to the original position, first release the Uddiyan Bandh, next the Jalandhar Bandh and thereafter the Mool Bandh. Now breathe freely until respiration returns to normal and watch the mind for some time. Inhale deeply, letting the air filled from stomach to throat.