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HOT

HEALTH.HAPPY.LIFE.SWEAT.LOVE.YOU.

WHAT IS HOT YOGA?

It is practicing a structured sequence of 26 postures (asanas) and 2 breathing exercises within a hot room is a heart thumping sweat fest that rewards regular practice with glowing health. In addition to the stretching and toning of your muscles, you may also notice enhanced physical performance, the healing of old injuries, and the preventing of future wear and tear. Thanks to hot yoga’s inherent detoxifying and cleansing qualities, valued wellness goals such as weight loss, deeper sleep, and relief of chronic discomfort are just a handful of the typical results we have seen in our students!

WHAT IS HOT PILATES?

Hot Pilates is a challenging, full body, low impact, high intensity workout, using Pilate’s principles. The class is sequenced to curated music and the room is heated to 95 degrees with 40% humidity. It is designed for all fitness levels. It helps tone and strengthen muscles without the pounding of a high impact workout. Additionally it is an excellent class to achieve if you are recovering from an injury.

Our state-of-the-art the hot room has Anti-Microbial Rubber Flooring. A Hydronic Heating System both ergonomically engineered and designed to maintain a consistent 95-105F degree temperature with 40-45% humidity and 50% Fresh Air filtered throughout the room. The temperature is key to how and why this yoga works. Sound intense? Don’t worry! Students of all levels, especially beginners, thrive within this optimal environment. The heat safely softens muscles for a deep and meditative stretch throughout the postures, perfect for the stiffest of novices and the most supple of hot clients.

TAKE YOUR CLASS

At Fluid Yoga we believe that you are worthy of accomplishing any level of health and fitness and it can be transformative. We breath, we warm up, we set our intention, and we break through boundaries. The best part? We do it together, as a community.

HOT YOGA AND HOT PILATES SAFETY

Fluid hot classes are a full-body workouts and like any new fitness routine, you may want to chat with your doctor before your first class. Also, if you’re new to Fluid Yoga or to a particular instructor, please let us know — we are happy to answer any questions. We were all new students at one time — everyone remembers their first Hot Yoga and Hot Pilates class!

THE 26 CLASSIC YOGA POSES AND THEIR BENEFITS

a

A. PRANAYAMA SERIES

STANDING DEEP BREATHING

Teaches you to use 100 percent of your lungs. Most people use only a small percentage of their lung capacity, never allowing the lungs to reach the maximum expansion that nature intended. Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise. Good for mental relaxation and detoxification. Helps with sleep disorders, irritability. Helps maintain good blood pressure.

Exercises nervous, respiratory, and circulatory systems

1

1. ARDHA CHANDRASANA

HALF-MOON POSE WITH HANDS TO FEET POSE

Firms and trims the waistline, hips, abdomen, buttocks, and thighs. Improves and strengthens every muscle in the central part of the body, especially the abdomen. Increases flexibility of the spine, corrects bad posture, promotes proper kidney function, and helps to cure enlargement of the liver and spleen, dyspepsia, and constipation. Strengthens abdominal muscles. Increases flexibility and strength of the rectus abdominis, latisimus dorsi, oblique, deltoid, and trapezius muscles. Opens shoulder joints, releases frozen shoulders. Relives bronchi distress. Good for sciatic joint deformities.

Improves cell division. Stimulates pituitary gland.

Relieves lower back pain and aids in recovery of slipped or ruptured disc.

Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory systems, and glandular.

2

2. PADA HASTASANA

HANDS TO FEET

Firms and trims the waistline, hips, abdomen, buttocks, and thighs. Increases the flexibility of the spine as well as the gluts, hamstrings, calves. Greatly improves blood circulation to the legs and brain, and strengthens the rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles. Relieves sciatica, arthritis, rheumatism, and gout in the legs. Helps to relieve slipped disc and lumbago in the lower spine. Firms all muscles of thighs, calves, and hips.

3

3. UTKATASANA

AWKWARD POSE

Strengthens and firms overall body especially the muscles of upper and lower legs, and hips, also improves hip mobility. Strengthens and tones the upper arms, shoulders and abdomen. Increases blood circulation in the knees and ankle joints and relieves rheumatism, arthritis, and gout in the legs. Helps to relieve slipped disc and lumbago in the lower spine. Opens pelvis. Relieves menstrual cramping. Cuts fat pocket under buttocks.

Aligns skeletal system. Good for digestion, joint pain, immune disorders, arthritis of hips, knees and feet. Improves flexibility in toes and ankles.

Helps relieve sciatica joint issues.

Exercises liver, intestines and pancreas.

4

4. GARURASANA

EAGLE

Stimulates and stretches the central nervous system. Creates pressure on lymphatic glands. Good for varicose veins. Strengthens lower extremities. Helps joint mobility at hip girdle. Improves balance.

Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control. Firms the calves, thighs, hips, abdomen, and upper arms. Improves the flexibility of the major bones and joints of the body especially the wrists, elbows, shoulders, hips, knees, and ankle joints. Strengthens the latisimus dorsi, trapezius, and deltoid muscles.

5

5. DANDAYAMANA JANUSHIRASANA

STANDING HEAD TO KNEE POSE

Helps develop mental strength, concentration, patience, and determination. Improves balance. Tightens abdominal and thigh muscles. Improves hamstring and hip flexibility. Uses all major muscle groups and internal organs (pimary-digestive, and reproductive)

Improves circulation and flexibility.

Good for diabetes. Improves pancreatic functions

Strengthens all the leg muscles, in addition to the back muscles, deltoid, trapezius, latisimus dorsi, scapula.

6

6. DANDAYAMANA DHANURAIANA

STANDING BOW PULLING POSE

The most cardiovascular pose in the standing series increases blood flow over the body at same time. Eliminates abdominal fat.

Clears blockage of the arteries for prevention of cardiac problems. Improves mental determination and develops balance. Tightens abdominal and thigh muscles. Tightens arms, hips, and buttocks. Improves posture, while increasing elasticity of the rib cage and the lungs. Improves flexibility and strength of the spine, legs, hips and shoulders.

Opens diaphragm. Good for frozen shoulders.

Improves elasticity of spine (compression)

Creates marriage between strength and balance.

Activates digestive system. Stimulates the reproductive organs helping infertility to balance the ovaries. Stimulates the prostate gland.

7

7. TULADANDASANA

BALANCING STICK POSE

Perfects core control and balance. Firms hips, buttocks, and upper thighs, as well as providing many of the same benefits for the legs as in Standing Head to Knee. Increases circulation and strengthens the cardiovascular system, this is an excellent exercise for poor posture. Improves flexibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints. Helps relieve depression, loss of memory and constipation. Increases circulation to the brain and adrenal glands. Creates marriage between core strength and balance. Stretches the spine and back of the legs.

Exercises pancreas, liver, spleen, nervous and circulatory systems

8

8. DANDYTAMANA BIBHAKTAEADA PASCHIMOTTANASANA

STANDING SEPARATE LEG STRETCHING POSE

Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs. Helps the functioning of most of the internal organs, especially the small and large intestine. Changes chemical imbalances in the system. Helps with menstrual disorders. The whole body is affected; muscles, nerves and tissues. Good for hip and lower back pain. Good for brain problems (aneurysms & tumors) by increasing circulation to brain. Good for psychotic depressions-centering & stretching spine-nervous system. Good for constipation, abdominal obesity, diabetes and hyperacidity. Increases circulation to adrenal glands.

Exercises muscular and reproductive systems and adrenal glands.

9

9. TRIKANASANA

TRIANGLE POSE

Works almost every muscles, joint, tendon, and internal organ in the body. Revitalizes nerves, veins, and tissues. Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae. Improves posture. Most important pose to increase the strength and flexibility of the hip and side of the torso. Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latisimus muscles. Helps maintain good blood sugar balance. Compression of the pancreas and kidney. Marriage between pineal and thyroid glands. Helps with colds, sinus problems, and migraines. Muscular, skeletal, endocrine, digestive and reproductive systems all benefit.

Helps chemical imbalances. Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis, and menstrual discomfort.

10

10. DANDAYAMANA BIBHAKTAPADA JANUSHIRASANA

STANDING SEPARATE LEG HEAD TO KNEE POSE

Many of the same benefits as Hands to Feet Pose. Helps develop concentration, patience, and determination. Improves balance. Tightens abdominal and thigh muscles. Improves hamstring and hip flexibility. Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and biceps. Helps with depression and loss of memory. Helps abdominal obesity

Helps Diabetes and balances blood sugar levels.

Compresses pancreas and kidneys.

Exercises endocrine digestive and reproductive systems.

11

11. TADASANA

TREE POSE

Improves posture, patience and balance. Increases the flexibility of the ankles, knees, and hip joints. By strengthening the internal oblique muscles, it helps prevent hernia. Creates balance in body and mind. Strengthens stomach muscles. Helps to avoid gout, arthritis of the knee, leg. Strengthens weak joints. Challenges your mental concentration. Releases abdominal tension and inflammation of low back.

Good for circulatory disorders, arthritis and rheumatism.

12

12. PADANGUSTASANA

TOE STAND POSE

Develops excellent balance, concentration and patience. Helps to relieve gout and rheumatism of the knees, ankles, and feet. Helps cure hemorrhoid problems. Improves posture patience and balance. Increases the flexibility of the ankles, knees, and hip joints. By strengthening the internal oblique muscles, it helps prevent hernia. Creates balance in body and mind. Strengthens stomach muscles. Helps to avoid gout, arthritis of the knee, leg. Strengthens weak joints. Challenges your mental concentration.

13

13. SAVASANA

DEAD BODY POSE

Dead body pose returns blood circulation to normal. Teaches complete relaxation. Returns the body to its normal slate. Preparation for floor series.

14

14. PAVANAMUKTASANA

WIND REMOVING POSE

Wind Removing Pose

Good for constipation, flatulence & hyperacidity.

Puts abdominal pressure on ascending, descending and transverse colon to regulate digestion. Alleviates and reduces flatulence, the source of most chronic abdominal discomforts. Helps prevent hard stool from peristaltic stomach activity. Helps Normalize HCL acid.

Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips. Relieves low back pain. Stretches tight hips. Straightens the spine.

15

15. SIT-UP

SIT-UP

Strengthens and tightens abdomen. Releases toxins from the lungs. Increases flexibility of the spine thigh muscles, and hips.

16

16. BHUJANGASANA

COBRA POSE

Strengthens lumbar - the lower back increases spinal strength and flexibility, helps prevent lower back pain, and helps lumbago, rheumatism and arthritis of the spine. Improves menstrual problems (irregularity, cramps, blotting and backache). Improves appetite. Helps Improve posture. Improves the functioning of the liver and spleen. Strengthens the deltoids, trapezius and triceps. Compresses, opens, strengthens whole spine and creates more spinal elasticity.

Increases tone of muscle fibers.

Accelerates circulation of spinovial fluid.

Holds vertebrae in position.

17

17a. SALABHASANA

LOCUST POSE

Strengthens cervical - the upper back, arms, fingers, hamstrings and calves. Helps back and or spinal problems such as gout, slipped disc, and sciatica. Relieves cervical spondylitis.

Helps repetitive strain syndrome arthritis, carpal tunnel syndrome, tendonitis and tennis elbow. Excellent for firming and toning the buttocks and hip rotators. Improves menstrual problems (irregularity, cramps, blotting and backache).

18

17b. SALABHASANA

LOCUST POSE

Strengthens the upper back, arms, fingers, hamstrings and calves. Helps back or spinal problems such as gout, slipped disc, and sciatica. Helps tennis elbow and is also excellent for toning the buttocks and hip rotators. Cures gout, slipped disc, sciatica, and tennis elbow. Excellent for firming buttocks and hips.

18. Poorna Salabhasana

18. POORNA SALABHASANA

FULL LOCUST POSE

Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling. Strengthens the middle back, upper arms, hips, and hamstrings. 

19

19. DHANURASANA

BOW POSE

Works and strengthens the entire spine. Helps with back pain and scoliosis. Holds vertebrae in position. Helps straighten rounded spines, relieves backaches, and improves kyphosis upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake. Revitalizes all spinal nerves by increasing the circulation of the spine. Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips. Improves menstrual problems (irregularity, cramps, blotting and backache). Strengthens the deltoids, trapezius and triceps. Compresses, opens, strengthens whole spine and creates more spinal elasticity. Increases tone of muscle fibers. Accelerates circulation of spinovial fluid. Holds vertebrae in position.

Improves the functioning of the large and small intestines, the liver, kidneys, and spleen.

20

20. PLANK POSE

PLANK POSE

Strengthens the arms, wrists, and spine Tones the abdomen thighs hips and buttocks Helps straighten rounded spines, relieves backaches, and improves kyphosis upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake. Revitalizes all spinal nerves by increasing the circulation of the spine. Improves digestion Helps with back pain and scoliosis. Holds vertebrae in position.

21

21. SUPTA VAJRASANA

FIXED FIRM POSE

Helps sciatica issues, gout, varicose veins and rheumatism in the legs. Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints. Stretches and strengthens the psoas muscles. Stretches knee and ankle joints. Relieves lower back pain, slims thighs, firms abdomen and calves. Helps prevent hernia.

22

22. ARDHA KURMASANA

HALF TORTOISE POSE

Provides maximum relaxation. Relieves stress migraines, insomnia, stomach discomfort, digestion problems, indigestion, constipation, and flatulence. Sends blood from knees to toes and to brain. Achieves neutral spine. Increases circulation to heart. Stretches lower lungs - good for emphysema and asthma. Stretches the lower part of the lungs, increasing blood circulation to the brain. Firms the abdomen and thighs. Increases the flexibility of hip joints, scapula, deltoids, triceps, and latisimus dorsi muscles. Increases blood flow to the brain bringing mental clarity and improved memory.

23

23. USTRASANA

CAMEL POSE

Deepest compression of the total spine. Strengthens muscles of the back and shoulders. Improves the flexibility of the neck and spine. Stimulates central nervous system.

Opens the chest, the rib cage, heart, lungs, and digestive system.

Stretches the abdominal organs to the maximum and helps constipation. Stretches the throat, thyroid, parathyroid and thymus glands. It opens a narrow rib cage to give more space to the lungs. Firms and slims the abdomen and the waistline. Often an emotional release happens in this pose.

Good for lungs and the bronchial plexus.

Sends fresh blood to kidneys. Eliminates toxins.

Good for osteoporosis.

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24. SANANGASANA

RABBIT POSE

Produces the opposite effect of the Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition. Maintains the mobility and elasticity of the spine and back muscles. Improves the flexibility of the scapula and the trapezius muscles. Brings blood to the brain. Stimulates nerves behind eyes. Helps with insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular issues. Improves digestion. Compresses the throat, thyroid, parathyroid and thymus glands.

25 a

25a. JANUSHIRASANA

HEAD TO KNEE POSE

Increases flexibility of the shoulder muscles, hip joint, and last five vertebrae of the spine. Stretches sciatic nerve. Increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines. Enhances the proper function of the kidneys.

25 b

25b. PASCHIMOTTHANASANA

STRETCHING POSE

Circulation of blood to legs and brain. Flexibility of the spine. Stretches the back of the legs muscles. Improves flexibility of hip and hamstrings. Relieves chronic diarrhea by improving digestion. Stimulates thymus, digestion and immune system.

26

26. ARDHA-MATSYENDRASANA

SPINE TWISTING POSE

Compresses, detoxifies and stretches spine, twisting the spine from top to bottom. Helps prevent slipped discs, scoliosis, arthritis, and rheumatism. Increases circulation and nutrition to the spinal nerves, veins and tissues. Relieves lethargy, releases tension. Helps cure vertigo and dizziness. Helps lumbago and rheumatism of the spine. Improves digestion, removes flatulence from the intestines. Firms the abdomen, thighs and buttocks. Opens bronchial muscles and rib cage.

Relieves back pain and deformity of lumbar spine.

Helps arthritis of knee, sciatica, and tennis elbow.

Massages kidneys, liver, gall bladder, and spleen pancreas.

B

B. KAPALBHATI IN VAJRASANA

BLOWING IN FIRM POSE

The last breathing exercise is a detoxifying exhale - cleansing life-force breath. Rids the body of toxins. Strengthens all the abdominal organs muscles and trims the waistline. Increases circulation. Improves oxygenation to the body. Energizes and revitalizes the body. Helps bring mental clarity and alertness. Normalizes bowels. Cools and Energizes the body. Completes the practice.

13

SAVASANA

DEAD BODY POSE

Dead body pose returns blood circulation to normal. Teaches complete relaxation. Returns the body to its normal slate. Preparation for floor series.

Your First Class

At Fluid Yoga we believe that you are worthy of accomplishing any level of health and fitness and it can be transformative. We breath, we warm up, we set our intention, and we break through boundaries. The best part? We do it together, as a community.

HYDRATE

Drink, drink, drink! The key to a healthy body is staying hydrated. So be sure to have water before, during, and after your class.

SNACK

No No No: be sure not to eat before you exercise hot yoga. We recommend not eating 2-3 hours before you take class.

WHAT TO WEAR

If you’ve never exercised with us at Fluid yoga, we suggest sporting a tee or tank on top and form-fitting pants or shorts on the bottom.

CHECK-IN

WHAT TO BRING

STUDIO ETIQUETTE!

  • Be 10–15 MINUTES EARLY! Be patient. Be calm. Be compassionate.
  • Observe silence in the yoga room.
  • Respect the instructor; they are providing you with specific instruction. The overall quality of instruction and maintained environment is important to every student in the class.
  • Stay with the poses being offered by the instruc­tor, mod­ify them if needed, and keep the prac­tice healthy for your body.  Inquire with the instruc­tor before or after class if you have any ques­tions or need guidance.
  • Stay through final Savasana. If you must leave early set up by the door, inform the instruc­tor when pos­si­ble, and qui­etly gather up your belong­ings.
  • If you need to take a break during class sit facing forward with your head above your heart.
  • Inform the instructor if you are pregnant or have any health and/or mobility issues.
  • Hydrate before and after class. We have 1 water break during class. Do not pour your water over your head, face, neck, and body.
  • Print clearly when you sign in for your class.
  • Do not bring your belongings into the yoga studio.
    Your mat, towel and water only are allowed in the room.
  • Do not leave any belongings (whether valuable or not) or take anything that does not belong to you.
  • Mobile phones are not allowed in the yoga studio or reception areas. Turn your phone off.
  • Adjust your mat to make space for the last stu­dent stand­ing around look­ing for a spot.
  • ALWAYS wear enough cloth­ing to cover the essentials. Loose shorts and top are not an option.
  • If you are sick please stay home and get better.