Hot Yoga in Your Home Sauna

1. Standing Poses

• Warrior I (Virabhadrasana I) 

Strengthens the legs, opens the hips, and stretches the arms and upper body.

• Warrior II (Virabhadrasana II)

Enhances balance, builds lower body strength, and increases flexibility in the hips and shoulders.

• Triangle Pose (Trikonasana) 

Stretches the hamstrings, opens the chest and shoulders, and improves overall stability.

2. Seated Poses

• Forward Fold (Uttanasana) 

Relieves tension in the back and hamstrings while promoting relaxation.

• Seated Twist (Ardha Matsyendrasana)

Detoxifies the body, increases spinal mobility, and stimulates digestion.

• Butterfly Pose (Baddha Konasana) 

Opens the hips and stretches the inner thighs, promoting relaxation and flexibility.

3. Inversions

• Supported Shoulder Stand (Salamba Sarvangasana)

Improves circulation, strengthens the upper body, and calms the nervous system.

• Legs-Up-the-Wall Pose (Viparita Karani)

Relieves tired legs, reduces swelling, and promotes relaxation.

4. Balancing Poses

• Tree Pose (Vrikshasana) 

Enhances balance, strengthens the legs, and improves focus and concentration.

• Eagle Pose (Garudasana)

Challenges balance, opens the shoulders, and stretches the legs and hips.

5. Backbends

• Cobra Pose (Bhujangasana) 

Strengthens the back muscles, opens the chest, and increases spinal flexibility.

• Camel Pose (Ustrasana) 

Stretches the front of the body, opens the chest and shoulders, and improves posture.

Remember, when practicing hot yoga in an outdoor sauna, it's important to listen to your body, stay hydrated, and respect your limits. Modify poses as needed and take breaks when necessary. Enjoy the unique experience of combining hot yoga with the warmth of the outdoor sauna to enhance your practice and promote overall well-being.