Tips & Techniques ... Your Comments
Hot Yoga Pose Timings
We've had so many requests for this yoga pose timing sheet that I finally got around to publishing a more thorough guide - I didn't want to just offer a half-hearted solution.
Those of you practicing the Bikram method will recognize these timings and be able to use them at your home practice or as a guide when traveling ...
Sanskrit |
English |
First set |
Second set |
1. Pranayama |
Breath Of Life |
6 second inhale 6 second exhale 10 breath cycles |
10 breath cycles |
2. Arda Chandrasana |
Half Moon Backbend |
45-60 sec 10-20 sec |
25-35 sec 10-20 sec |
3. Padahastasana |
Hands to Feet |
30 sec |
20 sec |
4. Utktasana |
Awkward |
10 sec per part |
10 sec per part |
5. Garurasana |
Eagle |
10-20 sec |
10-20 sec |
Water break |
|||
6. Dandayamana Janushirasana |
Standing Head To Knee |
60 sec |
30 sec |
7. Dandayamana Dhanurasana |
Standing Bow |
60 sec |
30 sec |
8. Tuladandasana |
Balancing Stick |
10 sec |
10 sec |
9. Dandayamana Bibhaktapada Paschimottanasana |
Standing Separate Leg Intense Stretching |
30-40 sec |
30-40 sec |
10. Trikanasana |
Triangle |
20 sec |
20 sec |
11. Dandayamana Bibhaktapada Janushirasana |
Standing Separate Leg Head To Knee |
20-30 sec |
20-30 sec |
12. Tadasana |
Tree |
30 sec |
|
13. Padangustasana |
Toe Stand |
30 sec |
|
14. Savasana (2 min) |
Dead Body/Corpse |
120 sec |
|
15. Pavanamuktasana |
Wind Removing Pose |
20 secs all parts |
10-20 secs each part |
16. Sit-up |
Sit-up (! - no Sanskrit) |
||
17. Bhujangasana |
Cobra |
10 sec |
10 sec |
18. Salabhasana |
Half Locust |
10 sec |
10 sec |
19. Poornasalabhasana |
Full Locust |
10 sec |
10 sec |
20. Dhanurasana |
Bow (or Floor Bow) |
20 sec |
20 sec |
21. Supta Vajrasana |
Fixed Firm |
40 sec |
40 sec |
22. Ardha Kurmasana |
Half Tortoise |
20 sec |
20 sec |
23. Ustrasana |
Camel |
30-45 sec |
20-30 sec |
24. Sasangasana |
Rabbit |
20-25 sec |
20-25 sec |
25. Janushirasana |
Head To Knee |
20-40 sec |
20-30 sec |
26. Paschimottanasana |
Intense Stretching |
20-40 sec |
20-40 sec |
27. Arda Matsyendrasana |
Half Spine Twist |
20-40 sec |
|
28. Kapalbhati |
Breath Of Fire |
60 counts (usually around 2 exhales per second) |
60 counts a little faster (usually around 3 exhales per second |
Right click the link and "Save Target As ..." to download the pdf!
Posted by Gabrielle on 03/19 at 01:52 AM
So helpful—thank you! I’m printing it out now to take to the gym with me.
Sharrhan
P.S. If you go to my music webpage (above) you can download 7 free full-length MP3s of my flute meditation music for yoga and relaxation. It sounds like I’m accompanied by a synthesizer or orchestra, but it’s all just electronically altered flute looping. Enjoy!
Posted by Sharrhan on 04/28 at 06:31 AM
Hello Sharrhan
Thank YOU! Enjoy your practice. Feel free to ask questions if you need to!
And I love your music. Listening to it now. 
Thank you for your beautiful gift.
Namaste
Gabrielle 
Posted by Gabrielle on 04/28 at 07:52 PM
This is sooooo helpful! Thank you!
Posted by Jill on 09/07 at 09:15 AM
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