Hot Yoga Pose Timings

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Hot Yoga Class Flow And Timing Sheet Sanskrit English First set Second set 1. Pranayama Breath Of Life 6 second inhale 10 breath cycles 6 second exhale 10 breath cycles 2. Arda Chandrasana Half Moon 45-60 sec 25-35 sec Backbend 10-20 sec 10-20 sec 3. Padahastasana Hands to Feet 30 sec 20 sec 4. Utktasana Awkward 10 sec per part 10 sec per part 5. Garurasana Eagle 10-20 sec 10-20 sec Water break 6. Dandayamana Standing Head To 60 sec 30 sec Janushirasana Knee 7. Dandayamana Standing Bow 60 sec 30 sec Dhanurasana 8. Tuladandasana Balancing Stick 10 sec 10 sec 9. Dandayamana Standing Separate Leg 30-40 sec 30-40 sec Bibhaktapada Intense Stretching Paschimottanasana 10. Trikanasana Triangle 20 sec 20 sec 11. Dandayamana Standing Separate Leg 20-30 sec 20-30 sec Bibhaktapada Head To Knee Janushirasana 12. Tadasana Tree 30 sec 13. Padangustasana Toe Stand 30 sec 14. Savasana (2 min) Dead Body/Corpse 120 sec 15. Pavanamuktasana Wind Removing Pose 20 secs all parts 10-20 secs each part 16. Sit-up Sit-up (! – no Sanskrit) 17. Bhujangasana Cobra 10 sec 10 sec 18. Salabhasana Half Locust 10 sec 10 sec 19. Poornasalabhasana Full Locust 10 sec 10 sec 20. Dhanurasana Bow (or Floor Bow) 20 sec 20 sec 21. Supta Vajrasana Fixed Firm 40 sec 40 sec 22. Ardha Kurmasana Half Tortoise 20 sec 20 sec 23. Ustrasana Camel 30-45 sec 20-30 sec 24. Sasangasana Rabbit 20-25 sec 20-25 sec 25. Janushirasana Head To Knee 20-40 sec 20-30 sec 26. Paschimottanasana Intense Stretching 20-40 sec 20-40 sec 27. Arda Matsyendrasana Half Spine Twist 20-40 sec 28. Kapalbhati Breath Of Fire 60 counts (usually 60 counts a little around 2 exhales faster (usually per second) around 3 exhales per second The Hot Yoga Doctor, Gabrielle Raiz, Colete Pty Ltd and their associated websites, products and services are in no way endorsed by, sponsored by or affiliated with Bikram Yoga™. For more information about Bikram Yoga please visit www.BikramYoga.com © 2008-13, Hot Yoga Doctor. All rights reserved. www.HotYogaDoctor.com .

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