Hot and Normal Temperature Yoga Protocol
| Pose name | Posture | Movement | Length of time |
|---|---|---|---|
| Standing deep breathing pose (Pranayama) | Standing with hands placed under chin and elbows extended to side | Inhalation while raising elbows, exhalation with elbows falling | 3-min |
| Half-moon pose (Ardha Chandrasana) | Standing with arms overhead (hands together) | Moving hips to right while tilting to the left (then opposite side) | 2x each side (hold 15s) |
| Awkward pose (Utkatasana) | Slight squatting position while on toes | Lower to comfortable position and then rise | 2x (hold 30s) |
| Sun salutations (Surya Namaskar) | A series of poses that move from standing to lunge, to plank, to downward dog | From standing, forward bend, move feet back and into a plank position, lower to ground, upward dog, then downward dog, then back to standing | Perform 5x |
| Eagle pose (Garurasana) | Standing on one foot with opposite foot curled over top of standing leg. Arms are crossed | Slight bend in standing leg, while holding pose | 2x with each leg (hold 30s) |
| Standing head-to knee-pose (Dandayamana-Janushirasana) | Standing on one foot with other leg extended in front | Hold extended foot while bending forward. Modified version is extending knee only | 2x each leg (hold 30s) |
| Balancing stick pose (Tuladandasana) | Standing on one foot | Bend forward with arms moving parallel to floor and nonstanding foot extending behind | 2x each leg (hold 30s) |
| Standing bow (Dandayamana-Dhanurasana) | While in balancing stick pose | Bend back leg and attempt to reach back to hold leg (various modifications to this pose) | 1x each leg (30s) |
| Standing separate leg stretch (Dandayamana-bibhaktapada-paschimotthanasana) | Feet spread wider than hip distance | Forward bend with grabbing outside of feet | 2x (hold 30s) |
| Triangle pose (Trikanasana) | Lunge position with back foot sideways (parallel to back of mat) | Left foot forward, extend left hand down to foot while reaching right arm up to ceiling. Slight twist in trunk | 1x each side (hold 30-60s) |
| Standing separate leg-head to knee pose (Dandayamana-bibhaktapada-janushirasana) | Standing with one foot about 2.5 feet back from front leg | Forward bend over the front leg while keeping back straight | 1x with each leg (30-60s) |
| Tree pose (Vrksasana) | Standing on one leg with hands together at chest | Bend non standing leg and place against shin or thigh and hold balance | 1x each leg (30-60s) |
| Corpse pose (Savasana) | Laying on back with arms at side and feet at mat width | Laying still while breathing | 3 min |
| Wind removing pose (Pavanamuktasana) | Laying on back | Bring right knee to chest and hug knees with arms, then left knee, then both knees | 1-2 min total |
| Seated forward bend pose (Paschimottanasana) | Sitting with feet in front | Forward bend and grab toes (modifications) | 2x (hold 30s) |
| Cobra pose (Bhujangasana) | Laying on stomach with hands under arm pits | Push down with hands while raising trunk | 2x (hold 30s) |
| Locust pose (Ardha Shalabhasana) | Laying on stomach with arms tucked under chest | Raise one leg at a time | 2x each leg (hold 15-30s) |
| Full locust (Salabhasana) | Laying on stomach with arms extended at sides | Raise feet and arms together | 2x (hold 15-30s) |
| Floor bow pose (Dhanurasana) | Laying on stomach arms at side and legs extended | Flex legs at knees and reach arms back to grab ankles | 2x (hold 15-30 s) |
| Camel pose (Ustrasana) | Kneeling upright | Place hands on buttocks or lower back while bending backwards. Some may be able to reach feet | 2x hold 15s |
| Childs pose (Balasana) | Kneeling upright | Curling head to knees while reaching hands back to feet | 2x hold 15s |
| Head to knee pose (Janu Sirsasana) | Sitting upright, one leg extended with other foot placed against inner thigh | Reach for extended leg with forward fold | 2x each leg (hold 30s) |
| Spine twist pose (Parivrtta Sukhasana) | One leg extended with other crossed over top | Twist trunk while placing elbow on other side of crossed leg | 1x each side (hold 30s) |
| Blowing in firm (Kapalbhati Pranayama) | Kneeling upright with hands on knees | Kneeling all while breathing | 2x 15s |