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Yoga flows

Hot yoga sequence without the heat (26-posture style)

Many hot yoga classes teach a fixed series of 26 postures and 2 breathing exercises in a room heated to about 40°C. In a 12-week trial, the same postures at 23°C improved blood-vessel function as well as in the heat, and the heat doesn't add calories, so this version keeps the order but not the heat. The posture list comes from one school in that lineage, and our matches to poses with 3D demos are by shape, our editorial choice. We leave out eagle, toe stand, sit-up and rabbit, and swap the quick, forceful breathing at the end, which beginners are advised to avoid, for slow breathing. No trial has tested this sequence as a whole.

50 minIntermediate23 movesNo equipmentQuads · Glutes · Hamstrings · Adductors · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Standing series

  1. Breath reach5 breaths
    Beginner · 3D demoFor standing deep breathing
  2. Overhead side bend3 slow bends each side
    Beginner · 3D demoFor the half moon side bendHarder: Overhead lat stretch at a bench
  3. Hip hinge fold5 slow folds
    Beginner · 3D demoFor hands to feet: soft knees, and stop where your back starts to roundHarder: Seated forward fold (Paschimottanasana)
  4. Chair pose (Utkatasana)2 holds of 20 to 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoFor awkward poseHarder: Revolved chair pose (Parivrtta Utkatasana)
  5. Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)20 s each side
    Advanced · Hamstrings, Glutes, Hip flexors · 3D demoFor standing head to knee: hold under the knee or use a strap. One roundEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)
  6. Dancer pose (Natarajasana)20 s each side
    Advanced · Quads, Glutes, Hip flexors · 3D demoFor standing bow: a hand on a wall. One roundEasier: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)Harder: King Dancer Pose (full Natarajasana, both hands overhead)
  7. Warrior III (Virabhadrasana III)15 s each side
    Advanced · Glutes, Hamstrings, Back · 3D demoFor balancing stick: hands on a wall. One roundEasier: High lunge (crescent lunge, Ashta Chandrasana)
  8. Wide-legged standing forward fold (Prasarita Padottanasana)2 holds of 30 s
    Beginner · Hamstrings, Adductors, Back · 3D demoFor standing separate legs stretching: hands on blocks, and come up slowlyHarder: Pyramid pose (Parsvottanasana)
  9. Extended side angle (Utthita Parsvakonasana)30 s each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFor triangle, which this series takes with the front knee bentEasier: Warrior II (Virabhadrasana II)Harder: Half moon pose (Ardha Chandrasana)
  10. Pyramid pose (Parsvottanasana)30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoFor standing separate legs head to kneeEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  11. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFor tree: fingertips on a wall if you need themHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Rest

  1. Corpse Pose (Savasana)2 min
    Beginner · 3D demoLying on your back between the standing and floor series

Floor series

Rest 20 s lying on your back between poses, as in class

  1. Double knee-to-chest stretch2 holds of 20 to 30 s
    Beginner · Back, Glutes · 3D demoFor wind removingHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Cobra pose (Bhujangasana)2 holds of 20 s
    Intermediate · Back, Abs, Chest · 3D demoOr the low cobra if your back complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Upward-facing dog (Urdhva Mukha Svanasana)
  3. Locust pose (Salabhasana)2 holds of 15 s
    Beginner · Back, Glutes, Hamstrings · 3D demoFor half locust, locust and full locustHarder: One-legged bow (half locust)
  4. Bow pose (Dhanurasana)2 holds of 10 to 15 s
    Intermediate · Back, Glutes, Quads · 3D demoSkip with back, neck or shoulder injuriesEasier: One-legged bow (half locust)Harder: Dancer pose (Natarajasana)
  5. Hero Pose (Virasana)30 s
    Intermediate · 3D demoFor fixed firm: sit upright on a block rather than reclining, and skip after knee surgeryHarder: Reclining Hero (Supta Virasana)
  6. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoFor half tortoiseHarder: Extended puppy pose (Uttana Shishosana)
  7. Camel pose (Ustrasana)2 holds of 20 s
    Intermediate · Back, Hip flexors, Quads · 3D demoHands on your pelvis, and come up slowlyEasier: Cobra pose (Bhujangasana)Harder: Plow pose (Halasana)
  8. Head-to-knee pose (Janu Sirsasana)45 s each side
    Beginner · Hamstrings, Back, Adductors · 3D demoFor forehead to knee: fold from the hipsHarder: Seated forward fold (Paschimottanasana)
  9. Seated forward fold (Paschimottanasana)60 s
    Intermediate · Hamstrings, Back, Calves · 3D demoFor the stretching pose: a long spine. Shorter than the pose's own pageEasier: Head-to-knee pose (Janu Sirsasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  10. Half lord of the fishes (Ardha Matsyendrasana)30 s each side
    Intermediate · Back, Abs, Glutes · 3D demoFor the spinal twistEasier: Seated twist, bottom leg straightHarder: Half moon pose (Ardha Chandrasana)

Breathing and rest

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn place of the closing quick, forceful breathingEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
  2. Corpse Pose (Savasana)3 min
    Beginner · 3D demoFinal rest

Tips

  • You don't need the heat: in a 12-week trial, the same postures at 23°C improved blood-vessel function as well as at 40.5°C.
  • The posture list comes from one school in this lineage, and our matches are by shape, an editorial choice. Eagle and toe stand are left out because we can't demonstrate them yet, and the sit-up and rabbit because they round the spine or put weight on the head.
  • With osteoporosis, keep the folds to a flat back, hug your knees in gently, and skip deep rounding: a UK consensus advises avoiding postures with a lot of spinal rounding.
  • Glaucoma, or high blood pressure that isn't under control: keep the wide-legged fold brief or skip it, and come up slowly from every fold.
  • Neck or back problems: skip the bow and camel, and keep the cobra low.
  • Pregnant? This sequence includes lying face down, deep backbends and twists, so see our yoga in pregnancy guide instead.
  • Thinking of a heated class? Read our hot yoga guide first: who should avoid it, the signs of heat illness and how much to drink.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the hot yoga sequence without the heat (26-posture style) take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for me?

It is written at intermediate level. 11 of its 23 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.