Welcome to Bikram Yoga. This is a 90-minute challenging yoga class practiced in a heated room. It will work your body inside out, from the bones to your skin, fingertips to the toes.

We will start with breathing. Feet together, heels touching, toes touching and to lock your 10 fingers together and then you tension—chest lifted and shoulders are relaxed. Inhale through your nose for six seconds, one, two, three, four, five, six hold it exhale head back. Push your head back, lift your chest up, relax your neck, relax your jaw, bring your elbows forward to touch away from the chest in and head down, full lungs, fill up the lungs, exhale head back slowly, gently, relax the neck, relax the jaw, lift the chest up and bring your elbows forward to touch.

Next posture is standing forehead to knee. Starting feet together heels touching, toes touching, we interlock the 10 fingers together while the right foot in front of your all 10 fingers interlocked, get a nice grip, please don’t lose the grip, focus on your left knee and then focus, concentrate, your left knee is locked, solid, concrete one piece and broken you have no knee. Concentrate just breathing through the nose, stomach is fold in, so less pressure on the lower back, lock in the knee, solid, concrete, one piece you have no knee hold the depth for few seconds and then release.

Next, we do trick and do a triangle pose. Feet together, heels touching, toes touching, all over the head, palms together right foot step to the right before feet arms down, pedal to the floor immediately. Turn your right foot to the right half an inch more two heels in one line, inhale, bend your right knee, keep the spine in the center, bring your arms back, hips forward, spine straight, inhale breathing one more time, right hand down and left hand up looking up towards the ceiling so both arms are stretching in opposite direction like a natural human tug of war, reach out to the ceiling and then reach down, push the knee back with the help of the elbow and twist your spine, like a spine twist and slowly come back up the same way you went down one step at a time and then arms on the side.