If you want better flexibility, strength, and a calmer mind, try hot yoga—especially Bikram yoga. Bikram is a form of hatha yoga practiced in a heated room, usually around 105°F with about 40% humidity. The heat helps loosen muscles and encourages a deep, detoxifying sweat. Classes follow a fixed sequence of 26 postures done in order to warm the body gradually and prepare it for more intense stretches. Sessions are typically 90 minutes; drink plenty of water before and after and take breaks when you need them.
Standing deep breathing (Pranayama)
This simple breathing exercise calms the mind and relaxes the body. Stand with feet together and arms at your sides. Inhale deeply through the nose, then exhale slowly through the mouth, fully emptying the lungs. Repeat several times with steady, deep breaths.
Half Moon Pose
This side-bending stretch strengthens the core, increases spinal flexibility, and tones hips, thighs, and abdomen. Stand with feet together, inhale, then exhale as you bend to one side at the waist. Repeat on the other side.
Awkward Pose (Utkatasana)
This squat-like pose stretches the legs and back while building balance and core strength. Stand with feet hip-width apart, arms extended forward, then bend the knees and lower the hips as if sitting in an invisible chair.
Eagle Pose
Eagle pose strengthens the legs, hips, and core and increases flexibility in the shoulders and spine. Start standing, wrap one leg around the other and hook the foot if you can. Bend the elbows, interlock the arms, and lift the elbows to shoulder height. Repeat on the other side.
Standing Head to Knee Pose
This balancing pose builds strength from the ankles to the crown of the head and can help digestion and balance. From standing, bend forward at the hips, place your hands on your knees, lift one foot and bring it toward your hand, holding the ankle while extending the other arm overhead. Hold, then switch sides.
Standing Bow Pose
This back-and-leg stretch improves posture, strengthens the core, and challenges balance. Stand, reach back to grab one ankle, and lift that leg behind you. Use a wall or chair for support if needed. Repeat on the other side.
Balancing Stick Pose
Great for balance and coordination, this pose strengthens the core and stretches the spine. From standing, hinge forward at the hips, stretch your arms forward, and lift one leg straight back so your body forms a “T.” Hold, then switch legs.
Standing Separate Leg Stretching Pose
A forward bend that stretches hamstrings and lower back while improving concentration. Stand with legs wide, hinge forward from the hips with a straight spine, and place your hands by your feet or on your shins. Breathe deeply and hold up to a minute.
Triangle Pose
Triangle improves flexibility, eases lower back pain, and tones thighs and hips. Stand with legs apart, reach one hand down near the front foot and the other hand up, keeping hips facing forward and gazing toward the top hand. Hold, then switch sides.
Standing Separate Head to Knee Pose
This pose works flexibility and strength in the legs, back, and shoulders. Step one foot forward, hinge from the waist keeping the back straight, reach for the ankle or calf, and hold. Repeat on the other side.
Tree Pose
Tree pose builds balance and focus. Shift weight to one foot, place the other foot against your standing leg (ankle, calf, or thigh), press firmly into the ground, and raise your arms overhead. Hold, then switch sides.
Toe Stand
A challenging balance pose that stretches the hamstrings, calves, and ankles. Stand, lift one foot and place it against the opposite knee, then slowly squat down on the standing leg until your buttocks touch the heel. Practice on both sides.
Dead Body Pose (Corpse Pose)
A restorative pose for releasing tension and calming the nervous system. Lie on your back with arms and legs extended, close your eyes, breathe slowly, and relax. When ready, roll to one side and sit up slowly.
Wind-Relieving Pose
Good for easing gas and gently stretching the spine. Lie on your back with knees bent, hug one knee to your chest, hold, then switch. You can pull both knees in together if you prefer.
Sit Up (Head-to-Knee variant)
Sitting forward folds center the mind and stretch the legs. Sit with legs straight, keep your back straight, then hinge at the hips and reach for your toes. Hold the stretch and breathe evenly.
Cobra Pose
Cobra stretches the back and shoulders, strengthens the spine, and opens the chest. Lie on your stomach with hands near your shoulders, press up using your back muscles to lift the chest while keeping elbows close to your sides. Lower back down after a few breaths.
Locust Pose (and Full Locust)
Locust strengthens the back and improves posture. Lie on your stomach with arms at your sides, lift one leg at a time at first, then work up to lifting both legs together while keeping the neck aligned with the spine. Hold for several breaths and lower slowly.
Bow Pose (Dhanurasana)
This backbend stretches the front body and strengthens the back. Lie on your stomach, bend the knees, grab your ankles, and lift your chest and legs off the floor, drawing the heels toward the glutes. Hold briefly, then release.
Fixed Firm Pose
A seated forward fold that stretches the hips and groin and can open the chest and shoulders. Sit with legs bent and feet near the pelvis, press palms together at the chest, then fold forward from the hips. Hold and breathe steadily.
Half Tortoise Pose (Child’s Pose)
A gentle, restorative pose that helps digestion, reduces stress, and stretches the shoulders and spine. Sit back on your heels, walk your arms forward, and rest your forehead on the mat. Breathe slowly and relax.
Camel Pose
A deep backbend that opens the front of the body, stretches quads and chest, and strengthens the back. Kneel with knees hip-width apart, place hands on your heels, and arch back while keeping the chest open. Hold, then come back up carefully.
Rabbit Pose
A spine-stretching inversion that opens the chest and boosts circulation. From kneeling, grab your heels with fingertips pointing back, round your spine, and tuck your head toward the floor while lifting the hips.
Sitting Head to Knee Stretching Pose
Sit with legs extended, bend one knee and place the foot inside the opposite thigh, then wrap your arms around the extended leg and hold. Use a strap if needed. Repeat on the other side.
Spine Twisting Pose
This seated twist relieves tension in the spine, neck, and shoulders and stimulates digestion. Sit with legs extended, bend one knee and place the foot beside the opposite thigh, place the opposite hand behind you, and twist toward the bent knee. Hold, then switch sides.
Skull Shining Breath (Kapalabhati)
A cleansing breathing technique that increases alertness and can strengthen the abdomen. Sit comfortably, inhale deeply, then exhale sharply through the nose while pulling the belly in. Repeat rapidly for 10–15 breaths, then relax with a few deep breaths.
Hot yoga and Bikram offer many benefits: increased flexibility, better circulation, stress relief, and a sense of detoxification through sweating. If you’re new, go slowly, stay hydrated, and listen to your body. You may be surprised how much you enjoy it. Namaste.
