HOT TT /Pose Chart Hot Yoga 90 Minutes
Posture
90 minute class Timing Bench Mark
Childs Pose Downward facing Dog Rag Doll
5 Rounds 5 Breaths 5 Breaths
90 Minute Class
5-7 Mins 60 Secs 15 Secs 20 Secs
Half Moon 2nd Set Backward bending Hands to feet
30-40 Secs 15 Secs 20 Secs
Awkward 3 Parts Prayer Twist( R&L) Eagle 1st set Eagle 2nd set
20 Secs/Each 20 Secs 20 Secs 20 Secs 20-25 Mins 60 Secs 30-40 Secs 60 Secs 30-40 Secs 10-15 Secs 10-15 Secs
Childs Pose
Standing head to Knee 1st set Standing head to Knee 2nd set Standing Bow 1st Set Standing Bow 2nd Set Balancing Stick 1st Set Balancing Stick 2nd Set
Awkward 1
Cat
Awkward 2
Down Dog
Twisting Awkward
Awkward 3
Rag Doll
Eagle
Half Moon
Back Bend
Std Head to Knee
Std Bow
Hands to Feet
Balancing Stick
30-32 Mins Separate Leg stretching Triangle (R&L) Side Angle (R&L) Ext Triangle Series Ext Tree (R&L) Tree & Toe (R&L)
20 Secs each 25 Secs 25 Secs 20 Secs each part 30 Secs 30 Secs
Staff Pashimottanasana 1st Set Table Top bent Legs Pashimottanasana 2nd Set Savasana
5 breaths 20 Secs 10 Secs 20 Secs 20 Secs
Half Hero stretch Table Top straight Legs Seated Head to Knee (R&L) Savasana
20 Secs 10 Secs 20 Secs 20 Secs
Sage (R&L) Table Top straight Legs Twisting Sage (R&L) Savasana
20 Secs 10 Secs 20 Secs 20 Secs
Boat - 1st Set Boat - 2nd Set Boat - 3rd Set
5 Counts 5 Counts 5 Counts
Plank Side Plank (R&L) Cobra Full Locust Bow 1st Set Bow 2nd Set
Transition 20 Secs 10 Secs each part 15 Secs 20 Secs 20 Secs
Pigeon (R&L) Plank Sleeping hero
30-45 Secs 5 Breaths 20 Secs
Half Tortoise Camel 1st Set Childs pose Camel 2nd Set Embyro Rabbit
20 Secs 20 Secs Transition 20 Secs Transition 20 Secs
Wind Removing and Spint twist
30- 60 Secs
Side Angle
Triangle
Separate Leg Stretch A B C
Extended Triangle
Twisting Triangle
Sep Leg Head To Knee
45-50 Mins
Tree A B C
Twisting Sage Pose
Pigeon
Toe Stand
Table Top
Plank
Boat
Sleeping Hero
Seated Forward Fold
Staff
Half Tortoise
Half Hero Stretch
Side Plank
Camel
Seated Head to Knee
Cobra
Rabbit
Locust
Wind Relieving
Sage Pose
Bow
Supine Twist
75-80 mins
Wind Relieving
Savasana
© Absolute Yoga - please do not copy, reproduce or distribute images or document without permission. Teach Yoga, Inspire Students & Change Lives. For more Hot Yoga & training information, visit: www.TeachHotYoga.com
W W W . T E A C H H O T Y O G A . C O M
Half Moon 1st Set Backward bending Hands to feet
90 minute class Timing Bench Mark
Childs Pose Downward facing Dog Rag Doll
5 Rounds 5 Breaths 5 Breaths
90 Minute Class
5-7 Mins 60 Secs 15 Secs 20 Secs
Half Moon 2nd Set Backward bending Hands to feet
30-40 Secs 15 Secs 20 Secs
Awkward 3 Parts Prayer Twist( R&L) Eagle 1st set Eagle 2nd set
20 Secs/Each 20 Secs 20 Secs 20 Secs 20-25 Mins 60 Secs 30-40 Secs 60 Secs 30-40 Secs 10-15 Secs 10-15 Secs
Childs Pose
Standing head to Knee 1st set Standing head to Knee 2nd set Standing Bow 1st Set Standing Bow 2nd Set Balancing Stick 1st Set Balancing Stick 2nd Set
Awkward 1
Cat
Awkward 2
Down Dog
Twisting Awkward
Awkward 3
Rag Doll
Eagle
Half Moon
Back Bend
Std Head to Knee
Std Bow
Hands to Feet
Balancing Stick
30-32 Mins Separate Leg stretching Triangle (R&L) Side Angle (R&L) Ext Triangle Series Ext Tree (R&L) Tree & Toe (R&L)
20 Secs each 25 Secs 25 Secs 20 Secs each part 30 Secs 30 Secs
Staff Pashimottanasana 1st Set Table Top bent Legs Pashimottanasana 2nd Set Savasana
5 breaths 20 Secs 10 Secs 20 Secs 20 Secs
Half Hero stretch Table Top straight Legs Seated Head to Knee (R&L) Savasana
20 Secs 10 Secs 20 Secs 20 Secs
Sage (R&L) Table Top straight Legs Twisting Sage (R&L) Savasana
20 Secs 10 Secs 20 Secs 20 Secs
Boat - 1st Set Boat - 2nd Set Boat - 3rd Set
5 Counts 5 Counts 5 Counts
Plank Side Plank (R&L) Cobra Full Locust Bow 1st Set Bow 2nd Set
Transition 20 Secs 10 Secs each part 15 Secs 20 Secs 20 Secs
Pigeon (R&L) Plank Sleeping hero
30-45 Secs 5 Breaths 20 Secs
Half Tortoise Camel 1st Set Childs pose Camel 2nd Set Embyro Rabbit
20 Secs 20 Secs Transition 20 Secs Transition 20 Secs
Wind Removing and Spint twist
30- 60 Secs
Side Angle
Triangle
Separate Leg Stretch A B C
Extended Triangle
Twisting Triangle
Sep Leg Head To Knee
45-50 Mins
Tree A B C
Twisting Sage Pose
Pigeon
Toe Stand
Table Top
Plank
Boat
Sleeping Hero
Seated Forward Fold
Staff
Half Tortoise
Half Hero Stretch
Side Plank
Camel
Seated Head to Knee
Cobra
Rabbit
Locust
Wind Relieving
Sage Pose
Bow
Supine Twist
75-80 mins
Wind Relieving
Savasana
© Absolute Yoga - please do not copy, reproduce or distribute images or document without permission. Teach Yoga, Inspire Students & Change Lives. For more Hot Yoga & training information, visit: www.TeachHotYoga.com
W W W . T E A C H H O T Y O G A . C O M
Half Moon 1st Set Backward bending Hands to feet
