Experienced teacher-trainer, studio owner and best-selling author, Gabrielle Raiz has taught 1,000s of students around the world to transform their practice. Now Raiz walks you through every single one of her unique methods and techniques, so whether you practice in class or at home you can enjoy the health benefits of the classic Hot Yoga pose sequence.
The Hot Yoga MasterClass is a comprehensive reference manual, used by beginners, advanced students, teachers, teacher-trainees, and many teacher-training programs around the world. Covering the fundamentals of each pose in exacting detail including how to fix the most common mistakes, as well as modifications for almost all body types, restrictions and injury, this extensive manual has left no stone unturned to help you make daily breakthroughs.
In The Hot Yoga MasterClass, you’ll discover:
How all the popular 26 Hot Yoga poses should be practiced—and how to avoid injury and feel good every class
Common Mistakes and How to Fix Them: The secret ingredient that transforms every single one of your poses to become stronger and better aligned
The famous “Hot Yoga Doctor’s 75%” rule that will improve the benefits from your practice
What to do if you are injured; inflexible, or if your body just “won’t do” what the pose demands
More than 380 full-color expandable photos and over 300+ pages packed with no-nonsense, straight to the point instructions… and much, much more!
The Hot Yoga MasterClass is an essential 26-pose Hot Yoga reference, for beginning students to advanced teacher-trainees. If you like expert techniques, precise step-by-step methods, and full-color photographic instructions, then you’ll love Gabrielle Raiz’s breakthrough manual.
Author(s): Raiz, Gabrielle
Publisher: Colete Pty Ltd
Year: 2017
Language: English
Pages: 623
Tags: Hot Yoga MasterClass
HOT YOGA MasterClass
Contents
Foreword
Reviews
Introduction WELCOME TO THE HOT YOGA MASTERCLASS
A detailed, practical, guide to hot yoga
How to use this guide
What this guide is not about
Why hot yoga is also a deep and powerful meditation
Is Yoga physical or spiritual?
Learning About Learning HOW HOT YOGA CAN TRANSFORM YOUR LIFE
Repetition is the parent of wisdom
Be aware of your learning process
Feel the feeling ... and let it go
When you fall, you learn
Do it, already! A look at procrastination and anticipation
Uniquely Hot Yoga
Creating balance in your life
Why is the heat beneficial?
Important facts about sweating
Why not air-conditioned comfort?
How often should you practice?
Practicing hot yoga at home
Before You Begin HOT YOGA ESSENTIALS
Savasana: The key to unlocking all the benefits
The tourniquet effect
Where do I look? Or, how to distract yourself from what is really going on...
Don't react to your surroundings
To blink or not to blink?
Drinking as a distraction
Mat placement recommendations
Be your own best teacher
Personal responsibility
Breathwork
Deep breathing in a warm and humid room
How far do you go in each pose?
Breath, alignment and then depth
'Measure twice, cut once'
Using 'struggle' as your guide
When backbends throw you off balance
How to override the counter-productive self-protection mechanism during backbends
How to use your arms to best advantage in hot yoga
The antidote to neck-ache and shoulder stress
Shoulder anatomy
Should the teeth touch?
Foot position
Why don’t you shift the weight to one leg before you lift the other up?
Modifications DIFFERENT BODIES - WHAT TO DO IF YOU CAN'T DO A POSE, HAVE AN INJURY Or ARE RESTRICTED IN SOME WAY
What do you do if you are not flexible or your body is less than perfect?
You are unique and so is your body
Arthritis
Asthma
Back problems
Cardiovascular problems and poor peripheral circulation
Cramps
Diabetes, thyroid and other endocrine problems
Grip difficulties
Hernia
Herniated discs
Infirm
Inflexible
Injury
Knee problems and 'locking the knee'
Large bodies
Neck problems
Pregnant bodies
Scars
Sciatica
Using a strap, towel or mat
Vertebral fusions
01 Pranayama Breathing
02 Ardha Chandrasana HALF MOON POSE
02 Ardha Chandrasana BACKBEND
03 Pada Hastasana HANDS TO FEET POSE
04 Utkatasana AWKWARD POSE
05 Garudasana EAGLE POSE
06 Dandayamana Janushirasana STANDING HEAD TO KNEE POSE
07 Dandayamana Dhanurasana STANDING BOW
08 Tuladandasana BALANCING STICK
09 Dandayamana Bibhaktapada Paschimottanasana SEPARATE LEG INTENSE STRETCH
10 Trikonasana TRIANGLE POSE
11 Dandayamana Bibhaktapada Janushirasana SEPARATE LEG HEAD TO KNEE
12 Tadasana TREE POSE
13 Padangustasana TOE STAND
14 Savasana CORPSE POSE
15 Pavana Muktasana WIND REMOVING POSE
16 Sit-up
17 Bhujangasana COBRA POSE
18 Salabhasana LOCUST POSE
19 Poorna Salabhasana FULL LOCUST POSE
20 Dhanurasana FLOOR BOW POSE
21 Suptavajrasana FIXED FIRM POSE
22 Ardha Khurmasana HALF TORTOISE POSE
23 Ustrasana CAMEL POSE
24 Sasangasana RABBIT POSE
25 Janushirasana HEAD TO KNEE POSE
26 Paschimmottanasana HEAD TO KNEE POSE
27 Ardha Matsyendrasana FINAL TWISTING POSE
28 Kapalbhati Breathing
29 Final Savasana
Embracing yoga as your journey...
Acknowledgements
