When I started this website years ago, I had so many requests for this yoga pose timing sheet that I decided to publish it.

Those of you practicing Bikram method yoga 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 & Backbend 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(! – no Sanskrit) Sit-up
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

 
This Hot Yoga Pose Timing Sheet is also available as a downloadable pdf. Click here (or Right Click and “Save As…”) to download your copy Hot Yoga Pose Timings

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