Look Hot Yoga (Legs) – Episode 5/6

In TrainerTV’s fifth episode of Get Hot Yoga, we focus on legs and feet through the Cat Pose, Child’s Pose, Counter Pose, Cow Pose, Dog Tilt, Downward Dog, Knee Dip, Knee Stretch, and Upward Stretch.

Episode 5 Step-By-Step

1. Namaste: In our initial Namaste, bring yourself to a complete state of relaxation: recognize any tensions you hold and take this opportunity to release…

2. Cow Pose: From Cow Pose, we move into Dog Tilt and Cat Pose (mmeoooww). Use your brief time in Cow Pose to realize any tensions you have at the moment – but use Dog Tilt and Cat Pose to release them.

3. Dog Tilt: Use this as an opportunity to really stretch any muscles that are be preventing you from reaching your ultimate focus.

4. Upward Leg Stretch: This is a great pose for relieving negative energy that’s built up in your legs. Alternate your knees back and forth as you stretch your hamstrings.

5. Knee Dip: Feel the relief in your hamstrings and your hips. If at any time during this exercise your wrists or arms feel uncomfortable, simply rest and come to Center. Never push yourself beyond what is comfortable…

6. Downward Dog: This Downward Dog is the culmination of your Upward Leg Stretch and your Knee Dip. Spend a few moments and relax as we prepare for the next pose.

7. Counter Pose: With your palms facing upwards you are in a Counter Pose. While here, take time to stretch your wrists. After you sit back on your heels and center yourself, give your wrists a few gentle rotations to increase circulation.

8. Knee Stretch: As Eleanora points out, the Knee Stretch can be pretty intense. Roll back onto the tops of your feet and feel your ankles extend. This is an important time to remember your breathing – focus on it. Center yourself and prepare for Childs Pose.

9. Child’s Pose: Relax and reflect on today’s poses. Take deep breathes – extending your diaphragm and filling your body with oxygen.

10. Namaste: For our closing Namaste, come to peace and focus on your breathing. Relax and keep your mind centered on your body. Honor yourself and your instructor.

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