bikram Yoga

Bikram Yoga is a therapeutic hatha yoga method that engages the entire body during every session. This is the yoga series is for anyone looking to lose weight, get stronger, heal an injury, eliminate back pain, stay active, lower blood pressure, recover from trauma, the list goes on. No previous yoga experience is required. Bikram Yoga is a series of 26 postures and 2 breathing exercises. It is designed for the beginner student, but also challenges the most veteran practitioners. The postures work systematically to bring your body into optimal balance. Class is 90 minutes and the room is heated to 105 degrees.

about the postures

First time to the studio?

Inferno Hot Pilates

Using Pilates and HIIT (High Intensity Interval Training) principles, Inferno Hot Pilates is a challenging, full body, low impact, high intensity work¬out. Inferno Hot Pilates strengthens muscles and burns fat — all without the pounding of a high impact work¬out. It is designed for all fitness levels. Classes are high energy, and done to music. Expect to work hard, have fun, and see results very quickly! Class is 60 minutes and the room is heated to 95 degrees.

The Intermediate yoga class

The Intermediate class is a bridge between the Bikram Beginners class and the Advanced series of the same lineage. This class is recommended for students who love the Bikram method and have the desire to further develop their practice and explore new postures. We rely on familiarity with the postures that are practiced in the Beginners sequence. Students who join us in the Intermediate class currently practice three or more times a week, and have at least one solid year of practicing Bikram Yoga. Class is 90 minutes and the room is heated to 100 degrees.

Yin Yoga

Yin Yoga is an all levels 60 minute class. Similar to the Bikram Yoga series this class is accessible to all bodies and ability levels. It differs from Bikram Yoga in that Yin is not an ancient practice, it does not have a lineage or specific series. Yin postures are held for a longer period of time, two to five minutes and are done on the floor. Similar to Bikram Yoga, Yin Yoga has a strong emphasis on anatomy and proper alignment. It works to promote flexibility in areas often considered non-malleable - the hips, pelvis, and lower spine. The energy pathways of the body known as meridians are stimulated allowing the energy of the body flow with freedom and ease. Class is 60 minutes and the room is warm.

the yoga postures

*click each photo to enlarge

Deep Breathing
pranayama 

Hello oxygen! Pranayama improves your lung capacity, while relaxing your mind, warming up your body, and setting the tone for your entire practice. A few other benefits: opens cervical vertebrae, loosens shoulder girdle, helps regulate blood pressure, and counteracts emphysema, asthma, and other breathing problems.

Half Moon with Hands to Feet
Arda Chandrasana with Padahastasana

This posture warms up, strengthens, realigns, and improves flexibility of the spine. It helps alleviate lower back pain, indigestion and constipation, and bad posture. Please note: the warm up to Padahastasana is the only time during class when booty shaking is not only allowed, but encouraged.

Awkward
Utkatasana

A tremendous strengthening posture for the upper arms, abdominal muscles, hips, thighs, and calves. Awkward improves flexibility of the hip joints and circulation in the knees and ankles. It also may provide relief to those suffering lower back pain and rheumatism or arthritis in the legs. And for you yoginis, Awkward pose strengthens all the muscles that allow you to hover while using a public restroom.

Eagle
Garurasana

It’s simple: just twist your arms and legs like ropes while sitting in an imaginary chair, sucking your stomach in, bending backward, and balancing on one foot. Well, maybe it’s not that simple. But the payoff is big. Eagle opens and improves the mobility of all the major joints in your body—hips, ankles, knees, shoulders, elbows, wrists—while firming your legs, arms, and abdomen. Added bonus, it also improves your sexual vitality and control.

Standing Head to Knee
Dandayamana Janushirasana

Standing Head to Knee is probably one of the most intimidating postures for beginners. Always remember, it’s mind over matter, and, if you try the right way, you’ll get 100% benefit. Standing Head to Knee strengthens the muscles around the knee joint and in the abdomen and arms. It improves circulation, digestion, and flexibility in hamstrings, shoulders, and entire back. It also improves concentration, determination, memory, and patience while relieving nervousness.

Standing Bow
Dandayamana Dhanurasana

Who says your yoga can’t also be your cardio routine? The first set alone delivers 120 seconds of heart-pounding goodness. Standing Bow improves the health and function of your cardiovascular system, helps remove plaque from your arterial walls, revitalizes your endocrine system, promotes elasticity of your rib cage and lungs, and strengthens your spine. In addition to those physical benefits, Standing Bow develops your mental concentration, determination, and patience.

Balancing Stick
Tuladandasana

In just 10 seconds, Balancing Stick strengthens your heart muscle, improves your lung capacity, helps develop balance, and reduces symptoms of asthma. It also stretches and strengthens the spine and shoulders and firms the arms, hips, abdomen, buttocks, and upper thighs. It is also good mental conditioning, boosting your focus and control.

Standing Separate Leg Stretching
Dandayamana Bibhaktapada Paschimotthanasana

After Standing Bow and Balancing Stick, it feels good to just hang upside down and take a little break, right? Wrong! You’ve got to lock your knees and then pull, as hard as possible, to stretch your body straight down from the lower spine toward the floor. Do that, and you’ll be rewarded with improved flexibility in the hips, hamstrings, calves, pelvis, ankles, and lower spine. Your abdominal organs and sciatic nerve will also thank you. This posture also brings blood to the brain, stimulates the hypothalamus, and helps combat depression.

Triangle
Trikanasana

Triangle is a total body workout, requiring you to engage every muscle in your body. It will work your circulatory, cardiovascular, digestive, immune, and reproductive systems all at once. Triangle pose opens the hips, firms the thighs, strengthens the arms and shoulders, straightens the spine, and relieves lower back pain. It can also help you achieve and maintain a healthy weight.

Standing Separate Leg Head to Knee
Dandayamana Bibhaktapada Janushirasana

This posture improves the flexibility of the shoulder, hips, and spine, relieving sciatica. It stretches and strengthens the legs, shoulders, arms, back, and abdomen. It also boosts blood flow to the brain, improving mental clarity and memory and reducing depression and headaches. This posture massages the pancreas, liver, gall-bladder, kidneys, spleen, intestines, gonads, and bladder. It is good for diabetes and digestive problems, including constipation and dyspepsia.

Tree
Tadasana

Tree pose will improve your posture, balance, and grace. Tree pose strengthens the oblique muscles, helping prevent hernia. It also serves as natural traction for the spine, relieving tension in the neck and shoulders, and increasing the cushioning function of the intervertebral discs. Like Triangle pose, Tree pose improves hip mobility.

Toe Stand
Pandangustasana

To master Toe Stand, you’ll need to learn not only to how to balance your body, but your mind. This posture strengthens the stomach and joints while combating arthritis and rheumatism in the knees, ankles, and feet. It also helps develop the mental balance between determination and patience.

Wind Removing
Pavanamuktasana

Wind Removing pose improves all aspects of digestion by massaging the colon, normalizing production of stomach acid, reducing production of excess gas, and stimulating the liver, small and large intestines, and spleen. This posture can provide relief to those suffering from constipation and irritable bowel syndrome. It also alleviates lower back pain and improves flexibility in the hip joints and neck.

Cobra
Bhujangasana

Like all of the spine strengtheners, Cobra pose relieves back pain (and spinal disorders, including arthritis) by improving spinal strength and flexibility. Cobra pose targets the lower back, in particular, while improving functioning of the large and small intestines, liver, kidneys, and spleen. Cobra pose may also give relief to women suffering menstrual problems. If you keep a tight cobra tail, you will also strengthen your legs and hips.

Locust
Salabhasana

Locust pose targets the upper back, building strength and improving flexibility. Like Cobra pose, Locust pose improves functioning of digestive organs. It also restores flexibility in the hip and shoulder joints and firms the abdomen, hips, legs, buttocks, and arms. The positioning of the arms also relieves tennis elbow and carpal tunnel syndrome. At first, this posture may seem impossible, but, remember, you can do anything for 10 seconds!

Full Locust
Poorna-Salabhasana

Ever have dreams that you’re flying? Now’s your chance to try it out with your eyes wide open. Full locust pose targets the middle of the spine, improving strength and flexibility. Like Locust pose, it improves digestive functioning. This posture helps to open the rib cage, allowing the lungs to expand and take in more oxygen.

Bow
Dhanurasana

Bow pose is a 360-degree backward bend against gravity. It works the entire spine, improving strength and flexibility. Like all of the spine strengtheners, it improves digestive functioning, relieves menstrual problems, and opens the chest to boost lung capacity. Bow pose is also great for opening the shoulder and pelvic girdles.

Fixed Firm
Supta Vajrasana

Fixed firm pose strengthens and improves flexibility of the lower spine, knees, and ankles. It helps restore the full range of motion to the knee joints. It also firms and strengthens the thighs, calf muscles, and abdomen, boosts immune functioning, relieves sciatica, and combats symptoms of rheumatism, edema, arthritis in the legs. This posture is an excellent reminder that, whether you do 1% or 100% of the posture, you get 100% of the benefit as long as you try the right way.

Camel
Ustrasana

Camel pose is the deepest backward bend of the series. It stretches the entire front side of the body, improving digestive functioning and opening the rib cage to allow expansion of the lungs. It compresses the spine, improving flexibility of the neck and spine. Camel pose can also provide mental and psychological benefits, combatting anxiety and depression.

Rabbit
Sasangasana

Rabbit pose is the deepest forward bend of the series. It extends the entire spine, removing tension from the back and neck and improving posture and mobility. Rabbit pose is also a deep front side compression, improving digestion and strengthening and firming the abdomen. In addition to physical benefits, Rabbit pose may help nurture the nervous system and relieve depression.

Head to Knee with Stretching
Janushirasana with Paschimotthanasana

By compressing the front side of the body and extending and lengthening the back side of the body, Head to Knee pose improves digestion and kidney function and helps to balance blood sugar levels. It also relieves sciatic nerve pain and improves flexibility of the ankles. Stretching pose is a deep hamstring stretch.

Spine Twist
Ardha Matsyendrasana

Spine Twist is your final chance to wring out the spine from top to bottom. This posture improves spinal elasticity and flexibility while increasing circulation and nutrition to spinal nerves, veins, and tissues. Spine twist pose relieves a number of back problems, including rheumatism, sciatica, and lower back pain.  The benefits also extend past the spine to the hip and shoulder joints, where flexibility will improve.

Inferno Hot Pilates
Correction/cues

*click each photo to enlarge

Spinal Articulation

Warm up for the spine, knees and hips. This starts you moving with your breath - every movement is initiated with an inhale/exhale

Ankles directly under the knees
Feet hip width apart, weight distributed evenly
Exhale and peel the back off the floor
Press the hip bones to the ceiling
Exhale, slowly lower down

Roll the Marble

Creates the hip-to-rib connection
Breathing from the rib cage

Ankles directly under the knees
Feet hip width apart
Hands in a triangle shape on top of the pelvis
Roll the imaginary between the index fingers and thumbs
Big inhale, the imaginary marble rolls to the fingers
Big exhale, the imaginary marble rolls to the thumbs

Bridges

Ankles directly below your knees,
Feet hip width apart, weight distributed evenly
Square hips, equal distance from the ceiling
Neutral spine
Full range of motion of the hips

Connect your rib cage to your hip bones    
Hips never touch the floor - hover ¼ inch above the mat

First part - feet FLAT on the floor
Second part - heels move up and down. Hips stay up.
Third part - Hips UP, heels UP - pulse

Wide Leg Bridges

Ankles directly below your knees,
Feet as far apart as possible, keep knees over ankles
Square hips, equal distance from the ceiling
Neutral spine
Full range of motion of the hips

Connect your rib cage to your hip bones    
Hips never touch the floor - hover ¼ inch above the mat

First part - feet FLAT on the floor
Second part - heels move up and down. Hips stay up.
Third part - Hips UP, heels UP - pulse

Pigeon Toe Bridges

Ankles directly below your knees,
Knees touching, toes touching, heels apart
Square hips, equal distance from the ceiling
Neutral spine
Squeeze knees together
Full range of motion of the hips

Connect your rib cage to your hip bones    
Hips never touch the floor - hover ¼ inch above the mat

First part - feet FLAT on the floor
Second part - heels move up and down. Hips stay up.
Third part - Hips UP, heels UP - pulse

ABS
Pilates Bicycles

Targets abdominis obliques    
Lay on the back
Legs 90 degree angle, knees over the hips
Neutral spine
Lower back never touches the floor
Do not overarch your lower back
Chin tucked, look at toes
Pull the belly in
Exhale pull your leg back to a 90 degree angle, inhale opposite leg stretches Knee stops over the hip
Shoulder to opposite knee, NOT ELBOW
Keep your elbows wide
Use your breath, exhale pull your stomach in
Fingertips light behind head, elbows wide

Seal Kick Crunches

Targets rectus abdominis, front of the body, inner thighs, glutes. Stretches the hamstring.

Legs straight up in the air
Lower back presses into the mat
Lower back never comes off the floor
Toes pointed, legs turned out slightly in “Pilates’ first”
Straighten your legs, pull your knee toward your chest by grabbing the ankle or behind knee, double exhale
Upper body lifts off the floor
Tuck the chin

Neck issues: Keep head and shoulders on the floor

Sideline Plank

Strengthens the arms, shoulders, core and legs.

Elbow bent and directly below your shoulder, double check, stack the shoulders
Both feet flexed, lined up one in front of the other (protects knee joint)
Stack the hips, top hip wants to wobble, don’t let it
Head in line with spine
Squeeze butt, belly and legs
Extend top arm toward the ceiling

Forearm Plank

Activates the transverse abdominis and glutes. Activates all the muscles to create good posture.

Elbows directly below your shoulders
Palms flat or fingers interlaced
Legs together, squeeze your inner thighs
Squeeze the butt
Neutral spine - pull your stomach in, if you can’t find/access your stomach bend your knees, place them on the floor and then try again
Heels back
Lead with the sternum

Superman

Strengthens the lower back

Lying on the stomach arms and legs extended
Toes pointed
Lock the knees
Squeeze the butt
Pull belly in
Shoulders back and down
Tuck chin slightly

Swimming

Strengthens the lower back

Lying on the stomach arms and legs extended
Toes pointed
Lock the knees
Squeeze the butt
Pull belly in
Shoulders back and down
Tuck chin slightly
Lightly flutter/kick legs

Frog Squats

Strengthens the lower back, activates the glutes. Knee mobility, hip mobility.

Full range of motion squat
Feet slightly wider than hip width distance, toes turned out
Knees over ankles
Belly button pulled in tight
Spine neutral, head up
Inhale down, exhale up, squeeze the butt, pull the belly in, extend hips
Only go as low you can with spine neutral

Mountain Climbers

Elevates heart rate. Engages lower abs and front of the body.

From high plank position
Pull the knee toward the chest, alternate legs, keep one leg suspended
Exhale as the knee comes forward
Head and chest up, neutral spine
Wrists under the shoulders

Sumo Squats

Targets inner thighs, glutes and core muscles.

Feet wider than hip width
Toes turned out
Knees over ankle
Sit down hips slightly higher than knee
Neutral spine
Shoulder blades back and down
Head and chest up
Fingertips on the mat or elbows on inner part of knee cap
Hips move up and down with slow controlled pumps.

Tricep pushups

Activates triceps and chest

Pushup position
Tuck the tailbone
Pull the belly button in
Elbows by the rib cage
Shoulders away from the ears
Hands under the shoulders or by the chest
Head up
Inhale down, exhale, pushup

All fours (variations)

Develops compact muscles, shaping of the glutes. Small pumps or full range of motion.

On all fours, elbows down
Flex foot
Knees under hips
Hips square to mat
Hips stationary
Pull belly in
Neutral spine, hand and chest up