Coach Arleen
HOT YOGA
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"Hot" Yoga (Similar to Bikram Yoga) is a series of  26 hatha yoga postures or asanas and two breathing exercises done in a specific order designed to systematically cleanse every part of the body and provide a complete mind/body workout. The series of postures are considered the most medicinal of all the hatha yoga postures. Heat plays a very important role in the Hot Yoga series. The room is heated to 90+ degrees,  which warms and relaxes the entire body, promoting suppleness and the release of toxins. Practicing yoga in the heat leads to a deeper stretch and helps avoid injuries. Regular practice of Hot Yoga will improve muscle tone, normalize weight, and help you enjoy vibrant good health and well-being. No previous experience required for beginning hot yoga.  All levels of students will benefit from postures that burn fat, tone the muscles, improve circulation, and strengthen the immune system.           

Hot Yoga Flow is a free style Hot Yoga classes...Flowing in a mix of yoga poses and transitions. 

Yoga/Pilates Flow a combination of challenging power flow yoga and the core focus of Pilates. Maybe one or both. For those that would rather practice without the heat but still want to sweat. /Pilates:  a little less yoga flow a little more core.    

·        Drink lots of water hours prior to class

·        Bring a small and large towel

·        Proper workout clothing. Because of the heat, we recommend clothing be as light as possible. Sweatpants and other baggy clothing are not recommended.

·        An empty stomach. We recommend not eating for at least 3 hours before your yoga class.


 

CLICK HERE TO ENJOY HOT YOGA Video of Hot Yoga Postures....

 STANDING/BALANCING  HOT  YOGA ASANAS             

Standing Deep Breathing
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half moon pose
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standing forward bend
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awkward pose
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eagle pose
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standing knee to head pose
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standing bow pulling pose
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balancing stick pose
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standing separate leg stretching pose
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triangle pose
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standing separate leg head to knee
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tree pose
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toe stand pose
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standing deep breathing /pranayama
 good for mental relaxation

    helps with sleep disorders, irritability

helps maintain good blood pressure

fresh oxygenated blood
half moon pose/ardhachandrasana
abdominal muscles releases

frozen shoulders 

helps trim the stomach

aids in recovery of slipped or ruptured discs

standing forward bend / pada hastasana 
                   Calms the brain and helps relieve stress and mild depression
 . 
             Stretches the hamstrings, calves, and hips 
         
Strengthens the thighs and knees  

Improves digestion

standing forward bend / pada hastasana 
                   Calms the brain and helps relieve stress and mild depression
 . 
             Stretches the hamstrings, calves, and hips 
         
Strengthens the thighs and knees  

Improves digestion

Helps relieve the symptoms of menopause

Reduces fatigue and anxiety

Relieves headache and insomnia

Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

awkward pose / utkatasana
-part one

       relieves sciatica

              opens chest and pelvic area

part two

aligns skeletal system

helps with arthritis of the knees

strengthens quadriceps

part three

strengthens quadriceps

helps in alleviating joint pain

eagle pose / garurasana

compression posture

working all 12 major joints of the body

creating pressure in the joints then releasing, allows fresh blood supply to flow in

allows control of your sexual energies

improves your balance and grace of your body


standing knee to head pose / dandayamana janushirasana
improves concentration

reduces diabetes

avoids sciatica by improving circulation and flexibility

strengthens quadriceps

muscle strengthens around the knee

standing bow pulling pose / dandayamana dhanurasana

                        increases circulation to the heart and lungs

improves elasticity of the spine

creates marriage between strength and balance

regulates menstrual cycle

helps with lower back pain

balancing stick pose / tuladandasana

increases blood flow over the body at same time

keeps the stomach trim or helps get it trim

with shoulders up and chest down, all arteries of the heart receive blood flow

clears blockage of the arteries for prevention of cardiac problems


standing separate leg strentching pose /
 dandayamana bibhaktapada paschimotthanasana

helps relieve depression

increases circulation to the brain and adrenal glands

stretches the spine and back of the legs


triangle pose / trikanasana

marriage between the heart and the lungs

changes chemical imbalances in the system

helps with menstrual disorders

the whole body is affected; muscles, nerves & tissues

good for hip and back pain

standing separate leg head to knee /
dandayamana bibhaktapada janushirasana


helps maintain good blood sugar balance

compression of the pancreas and kidney

helps with colds, sinus problems, migraines

muscular, skeletal, endocrine, digestive and reproductive systems all benefit
 

tree pose / tadasana

creates hip and knee mobility

excellent for posture and balance

the only pose which creates total body traction

releases abdominal tension

aids in rheumatism and circulatoy disorders


toe stand pose / padangustasana

creates balance in body and mind

strengthens stomach muscles

helps to avoid gout, arthritis of the knee, leg

strengthens weak joints

challenges your mental concentration

good for mental relaxation

good for mental relaxation

    helps with sleep disorders, irritability

 helps maintain good blood pressure

fresh oxygenate blood

good for low back pain

   aids in recovery of slipped or rupture disc

LYING/SITTING ASANAS

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corpse pose / savasana

  • returns the body's circulation to normal
  • complete relaxation

wind removing pose / pavanamuktasana

  • prevents flatulence, low back pain, constipation, anorexia
  • abdominal pressure on ascending, descending and tranverse colon regulates digestion
  • stretches tight hips
  • straightens the spine


sit-up pose

  • strengthens and tightens abdomen
  • releases toxins from the lungs


cobra pose / bhujangasana

  • upper 1/3
  • prevention of osteoporosis
  • cervical, thoracic, dorsal, lumbar, sacrum, coccyx


locust pose / salabhasana

  • middle 1/3
  • more lumbar both legs
  • isometric pressure
  • promotes muscle power in to and all over the spine


full locust pose / poorna salabhasana

  • lower 1/3
  • more cervical
  • high blood pressure
  • back extension


bow pose / dhanurasana

  • works entire spine
  • helps with back pain
  • scoleosis
  • holds vertebrae in position


reclining hero pose / supta vajrasana

  • stretches and strengthens the psoas muscles
  • stretches knee and ankle joints
  • relieves lower back pain
  • slims thighs, firms abdomen and calves
  • helps cure sciatica, gout, vericose veins
  • helps prevent hernia
  • increases blood flow to spleen and liver


half tortoise pose / ardha kurmasana

  • provides maximum relaxation
  • cures indigestion, constipation, flatulence
  • good for emphysema and asthma
  • increases blood flow to the brain bringing mental clarity, good memory
  • helps treat insomnia



camel pose / ustrasana

  • opens the chest
  • strengthens muscles of the back & shoulders
  • produces maximum compression of the spine
  • often an emotional release happens in this pose
  • the nervous system is stimulated
  • improves flexibility of the neck and spine


rabbit pose / sanangasana

  • tries to get maximum spine extension
  • spine may be lengthened
  • helps maintain mobility and elasticity of the spine and back muscles
  • nurtures the nervous system
  • brings blood to the brain


separate leg stretching pose / janushirasana paschimotthanasana

  • increases flexibility of the shoulder muscles, hip joint, and the spine
  • increases circulation to the liver, spleen, pancreas, thyroid, thymus, intestines, legs and brain.
  • stretches the back of the legs and sciatic nerve

spine twisting pose / ardha matsyendrasana

  • only posture that twists the spine from top to bottom at the same time
  • helps prevent slipped discs, scoliosis, arthritis, rheumatism
  • increases circulation and nutrition to the spinal nerves, veins and tissues
  • relieves lethargy, releases tension
  • helps cure vertigo and dizziness
  • maintains youth by improving flexibility of the spine

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