14 Hot Yoga Positions For Beginners

14 Hot Yoga Positions For Beginners (easy and comfortable to try)

Traditional yoga poses are used in the practice of “hot yoga,” which also incorporates the heat and humidity of a room heated to a high temperature. This type of yoga is meant to help people get more flexible, feel less stressed, and feel better about their health and well-being as a whole.

When you are just starting out, it can be intimidating to go to your very first hot yoga class. It’s possible that you’re unsure of your ability to get into the poses or worried that you won’t be able to keep up with the pace of the class. Both of these feelings are completely normal. On the other hand, it is essential to keep in mind that everyone must begin their practice at some point, and that hot yoga is a form of exercise that requires time and patience to perfect.

The good news is that hot yoga teachers are easy to talk to, helpful, and dedicated to helping their students reach their goals. They will work with you to help you get into the poses and provide guidance and encouragement along the way, regardless of whether or not you have any prior experience with yoga. This applies whether you are a complete beginner or have some prior experience with yoga.

Do not let your anxiety or self-doubt prevent you from giving hot yoga a shot if you are ready to try it out. Keep in mind that everyone started out as a beginner and that with enough time, practice, and commitment, you too can become an expert in the various positions of hot yoga and reap the many benefits of this transformative and dynamic practice.

In the following article, we will provide an explanation of the 14 different hot yoga poses that a beginner might encounter during their first few classes in our hot yoga studio in Bristol.

Remember, we have a fantastic offer for new members of our yoga studio.

1. Corpse Pose (Shavasana)

Hot Yoga Corpse Pose (Shavasana) is a restorative yoga posture that is practiced at the end of a yoga session to promote relaxation and calmness. It is a passive pose that requires you to lie down on your back and let go of any tension in your body.

Benefits of this pose include:

● Reducing stress and promoting relaxation
● Improving sleep and reducing fatigue
● Calming the mind and reducing anxiety
● Restoring energy and rejuvenating the body

1. Start by lying down on your back on a yoga mat or blanket.

2. Place your arms by your sides, with your palms facing up.
3. Let your legs fall open, with your feet relaxed and slightly apart.
4. Close your eyes, and focus on your breath.
5. Allow your whole body to relax and release any tension.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your breathing deep and relaxed, and allow your body to sink into the mat or blanket. Stay in the pose for several minutes, focusing on your breath and letting go of any stress or tension. This pose can be very restorative and rejuvenating and is an excellent way to end a yoga practice or to take a break in your day.

2. Child’s Pose (Balasana)

Hot Yoga Child’s Pose (Balasana) is a restorative yoga posture that is performed to relieve stress, stretch the spine and hips, and calm the mind. It is a gentle and grounding pose that is easy to perform and accessible to people of all levels.

Benefits of this pose include:

● Stretching the spine and hips
● Calming the mind and reducing stress
● Relieving tension in the back and neck
● Improving digestion and reducing fatigue

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
2. Lower your hips back towards your heels, keeping your arms extended in front of you.
3. Rest your forehead on the ground, and let your whole body relax and release any tension.
4. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your breathing deep and relaxed, and allow your body to sink into the ground. Stay in the pose for several breaths, focusing on your breath and letting go of any stress or tension. This pose is a great way to transition from an active to a more restorative practice and can help you release tension and calm your mind.

3. Tree Pose (Vriksasana)

Hot Yoga Tree Pose (Vrksasana) is a balancing yoga posture that strengthens the legs, improves balance and stability, and stretches the hips and inner thighs. It is a challenging pose that requires focus, concentration, and balance, but with practice, it can be a fun and rewarding pose to perform.

Benefits of this pose include:

● Improving balance and stability
● Strengthening the legs, ankles, and core
● Stretching the hips and inner thighs
● Calming the mind and reducing stress
To get into the pose:

1. Start in a standing position, with your feet hip-width apart.
2. Shift your weight onto your left foot, and place the sole of your right foot on your left thigh.
3. Press the right foot into the left thigh, and press the left thigh into the right foot, to create a stable base.
4. Bring your hands together in front of your heart, and hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your gaze forward, and focus on maintaining your balance and stability throughout the pose. Stay in the pose for several breaths, breathing deeply and steadily, and then repeat on the other side. This pose can be a fun and challenging way to improve your balance and stability and is a great way to prepare for more advanced balancing poses.

4. Cat and Cow (Marjaiasana / Bitilasana)

Hot Yoga Cat and Cow is a yoga pose that involves moving the spine from a rounded position to an arched position, and vice versa, in a slow, fluid manner. The movement is performed on the hands and knees, creating a flowing and dynamic stretch for the entire spine.

Benefits of this pose include:

● Stretching and massaging the spine and surrounding muscles
● Improving posture
● Relieving tension and stiffness in the neck, back, and hips
● Increasing mobility in the spine
To get into the pose:

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips
2. Inhale and lift your head and tailbone towards the ceiling, while rounding your spine and dropping your head down. This is the Cow position.
3. Exhale and reverse the movement, bringing your chin to your chest, and rounding your spine towards the ceiling. This is the Cat position.
4. Repeat this movement, flowing smoothly between Cow and Cat positions, for several breaths.

It’s important to move slowly and smoothly and to avoid any sudden or jerky movements that may cause injury. Also, avoid straining or over-extending your neck and make sure to keep your movements controlled and fluid.

5. Easy Pose (Sukasana)

Hot Yoga Easy Pose (Sukhasana) is a seated yoga posture that is considered a beginner-friendly pose. It is a comfortable and relaxed pose that can be held for several breaths.

Benefits of this pose include:

● Improving posture and strengthening the back and spine
● Calming the mind and reducing stress and anxiety
● Stretching the knees and hips
● Improving flexibility in the hips and groins
To get into the pose:

1. Start by sitting on the floor with your legs crossed and your back straight.
2. Cross your right ankle over your left knee, and place your hands on your knees or on the floor beside you.
3. Maintain a tall, straight spine and breathe deeply and steadily.
4. Hold the pose for several breaths, then release and switch legs, crossing your left ankle over your right knee.

It’s important to maintain a tall, straight spine and to not slouch forward or round your back. You can also use props such as a block or blanket to support your hips and maintain proper alignment. Keep your breathing slow and steady, and avoid straining or pushing yourself too hard in the pose.

6. Mountain Pose (Tadasana)

Hot Yoga Mountain Pose (Tadasana) is a standing yoga posture that is considered the foundation of all standing poses. It requires balance, focus, and stability, and is an excellent pose for improving posture and overall balance.

Benefits of this pose include:

● Strengthening the legs, ankles, and feet
● Improving posture and balance
● Aligning the spine and reducing back pain
● Increasing confidence and focus
To get into the pose:

1. Stand with your feet hip-width apart and your arms by your sides.
2. Distribute your weight evenly between both feet and ground down through your feet.
3. Draw your shoulders back and down, engage your core, and lift the crown of your head towards the ceiling.
4. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to maintain a tall, straight spine and not lean forward or backwards. Keep your gaze forward, and avoid collapsing in your chest or hunching your shoulders. Make sure to breathe deeply and steadily, and engage your core and legs to maintain stability in the pose.

7. Downward Facing Dog (Adho Mukha Svanasana)

Hot Yoga Downward-Facing Dog (Adho Mukha Svanasana) is a classic yoga posture that is both a stretch and a strengthening pose. It is commonly performed as a transition pose between other poses and is known for its rejuvenating effects.

Benefits of this pose include:

Benefits of this pose include:
● Stretching the hamstrings, calves, and spine
● Strengthening the arms, legs, and core
● Relieving stress and fatigue
● Improving circulation
To get into the pose:

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Lift your hips up and back, straightening your arms and legs and coming into an inverted “V” shape.
3. Keep your hands shoulder-width apart and your feet hip-width apart.
4. Press your hands and feet into the ground, lengthening your spine and keeping your head and neck relaxed.
5. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your hands and feet shoulder-width and hip-width apart, respectively, to maintain proper alignment and balance in the pose. Keep your gaze towards your knees and

avoid straining your neck. Make sure to keep your movements slow and steady, and to breathe deeply and fully throughout the pose.

8. Cobra Pose (Bhujangasana)

Hot Yoga Cobra Pose (Bhujangasana) is a yoga posture that strengthens the back muscles and stretches the chest, abs, and hips. It is performed lying on the belly, and is an excellent pose for improving posture and spinal mobility.
Benefits of this pose include:

● Strengthening the muscles of the back and arms
● Stretching the chest, abs, and hips
● Improving posture and reducing back pain
● Increasing energy and revitalization
To get into the pose:

1. Start lying on your belly, with your hands under your shoulders and your elbows close to your sides.
2. Inhale, and press into your hands to lift your chest and head off the ground.
3. Keep your elbows close to your sides and avoid flaring them out to the sides.
4. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid pushing yourself too hard or straining your back. Keep your gaze forward and keep your elbows close to your sides. Also, make sure to engage your core to support your lower back. Breathe deeply and fully throughout the pose.

9. Bound Angle Pose (Baddha Konasana)

Hot Yoga Bound Angle Pose (Baddha Konasana) is a seated yoga posture that opens the hips and groins and stretches the inner thighs and lower back. It is often used as a preparatory pose for deeper hip openers and is also known for its calming and grounding effects.

Benefits of this pose include:

● Stretching the inner thighs, groins, and lower back
● Opening the hips and hips
● Calming the mind and reducing stress
● Improving circulation and digestion
To get into the pose:

1. Start seated with your legs bent and the soles of your feet together in front of your pelvis.
2. Hold your feet with your hands, and gently press your knees down towards the ground.
3. Sit up straight, keeping your spine tall and elongated.
4. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid forcing your legs together or straining your knees. Keep your spine tall and straight, and make sure to engage your core and sit bones to maintain stability in the pose. Breathe deeply and fully throughout the pose, and allow your hips and groins to relax and release.

10. Crescent Lunge Pose (Utthita Ashwa Sanchalanasana)

Hot Yoga Crescent Lunge Pose (Anjaneyasana) is a dynamic yoga posture that strengthens the legs and hips, while also stretching the hip flexors and quadriceps. It is a popular pose in vinyasa yoga, and is often performed as part of a flowing sequence of poses.

Benefits of this pose include:

● Strengthening the legs and hips
● Stretching the hip flexors and quadriceps
● Improving balance and stability
● Increasing energy and focus
To get into the pose:

1. Start in a lunge position, with your front knee bent and your back leg extended behind you.
2. Bring your arms overhead, reaching towards the sky and stretching through your fingertips.
3. Keep your front knee directly above your ankle, and avoid letting it move forward beyond your toes.
4. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining your knee or overextending your back leg. Keep your front knee directly above your ankle, and make sure to engage your core and core to maintain stability in the pose. Keep your gaze forward and breathe deeply and fully throughout the pose.

11. Triangle Pose (Utthita Trikonasana)

Hot Yoga Triangle Pose (Trikonasana) is a standing yoga posture that stretches the hamstrings, hips, and spine, and strengthens the legs and core. It is a versatile and dynamic pose that can help improve flexibility, balance, and stability.

Benefits of this pose include:
● Stretching the hamstrings, hips, and spine
● Strengthening the legs and core
● Improving balance and stability
● Relieving stress and tension
To get into the pose:

1. Start in a standing position, with your feet hip-width apart.
2. Step your right foot out to the side, about 3-4 feet from your left foot.
3. Turn your right foot out 90 degrees, and your left foot inward slightly.
4. Bend your right knee, and reach your right hand down to your right ankle or shin.
5. Reach your left hand up towards the ceiling, and hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your gaze forward, and focus on maintaining your balance and stability throughout the pose. Stay in the pose for several breaths, breathing deeply and steadily, and then repeat on the other side. This pose is a great way to stretch and strengthen your body, and can help relieve stress and tension in your hips and spine.

12. Plank Pose (Kumbhakasana)

Hot Yoga Plank Pose is a strength-building posture that engages the core, arms, and legs, while also improving balance and stability. It is a challenging pose that requires focus and concentration, but with practice, it can help to build strength, stability, and endurance.

Benefits of this pose include:

● Building core strength
● Improving arm and leg strength
● Improving balance and stability
● Strengthening the back and shoulders
To get into the pose:

1. Start on all fours, with your hands directly under your shoulders, and your knees directly under your hips.
2. Walk your hands forward, and extend your legs behind you, until you are in a straight line from your head to your heels.
3. Keep your core engaged, and your arms straight and strong.
4. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your gaze forward, and focus on maintaining your balance and stability throughout the pose. Stay in the pose for several breaths, breathing deeply and steadily, and

then release. This pose can be a challenging and effective way to build strength, stability, and endurance and is a great preparation for more advanced strength-building postures.

13. Warrior 1 (Virabhadrasana I)

Hot Yoga Warrior 1 Pose (Virabhadrasana I) is a standing yoga posture that strengthens the legs, hips, and core, while also stretching the chest, hips, and legs. It is a powerful and dynamic pose that can help improve balance, stability, and focus.

Benefits of this pose include:

● Strengthening the legs, hips, and core
● Stretching the chest, hips, and legs
● Improving balance and stability
● Enhancing focus and concentration
To get into the pose:

1. Start in a standing position, with your feet hip-width apart.
2. Step your left foot back about 4 feet, and turn your left foot out 90 degrees.
3. Bend your right knee, and reach your arms overhead, with your palms facing each other.
4. Keep your core engaged, and your gaze forward.
5. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your gaze forward, and focus on maintaining your balance and stability throughout the pose. Stay in the pose for several breaths, breathing deeply and steadily, and then repeat on the other side. This pose is a great way to build strength, stability, and focus, and can be an effective way to prepare for more advanced standing postures.

14. Warrior 2 (Virabhadrasana II)

Hot Yoga Warrior 2 Pose (Virabhadrasana II) is a standing yoga posture that strengthens the legs, hips, and core, while also stretching the hips, groin, and chest. It is a dynamic and grounding pose that can help improve balance, stability, and focus.
Benefits of this pose include:

● Strengthening the legs, hips, and core
● Stretching the hips, groin, and chest
● Improving balance and stability
● Enhancing focus and concentration
To get into the pose:

1. Start in a standing position, with your feet hip-width apart.
2. Step your left foot out to the left, and turn your left foot out 90 degrees.
3. Bend your left knee, and reach your arms out to the sides, with your right arm in front of you, and your left arm behind you.
4. Keep your core engaged, and your gaze forward.
5. Hold the pose for several breaths, breathing deeply and steadily.

It’s important to keep your movements slow and controlled and to avoid straining or overexerting yourself. Keep your gaze forward, and focus on maintaining your balance and stability throughout the pose. Stay in the pose for several breaths, breathing deeply and steadily, and then repeat on the other side. This pose is a great way to build strength, stability, and focus, and can be an effective way to prepare for more advanced standing postures.

Summary

Traditional yoga postures are combined with the heat and humidity of a warm environment to create the practice of “hot yoga,” which is both a dynamic and transformative form of yoga. Hot yoga can be intimidating for those just starting out, but it’s important to keep in mind that everyone has to begin somewhere and that with enough time, practice, and commitment, you can become an expert in all of the different hot yoga positions.

You are becoming a member of a welcoming community that is comprised of people who share your values and who are all there to encourage you on your journey. Your fellow students will probably remember their own first few lessons, and they will have an understanding of the difficulties you might experience as a beginner because of this.

The instructors of the hot yoga classes are extremely hospitable, helpful, and encouraging, and they are committed to assisting you in accomplishing your objectives. They will work with you to help you get into the poses and provide guidance and encouragement along the way, regardless of whether or not you have any prior experience with yoga. This applies whether you are a complete beginner or have some prior experience with yoga.

Try out our new member offer of unlimited hot yoga classes for a really low cost if you are interested in giving hot yoga a shot, becoming a part of a welcoming community of people who share your interests, and experiencing the many advantages that come with engaging in a practice that is both dynamic and transformative.