In this live-streamed Hot 26 yoga class, the instructor begins by explaining a scheduling shift due to daylight‑saving time and outlines the session’s focus on standing asanas to support knee strength and weight‑loss goals. The class proceeds through a detailed, breath‑synced sequence that includes Tadasana, half‑moon, chair pose, eagle, warrior III, extended side angle, various forward folds, backbends, locust, bow, camel, rabbit, and seated twists, interspersed with cues for alignment, breath, and modifications. Throughout, participants (voices B and C) interject with supportive comments, occasional personal reflections, and spontaneous dialogue, creating a communal atmosphere. The session concludes with a cooling down that features gentle supine stretches, a breath‑focused “Skull Shining” exercise, a final shavasana, and a closing namaste. The instructor’s tone remains instructional, encouraging, and conversational, emphasizing body awareness, breath coordination, and safe progression for beginners.
Chapters
Hello, welcome to this morning's— well, it's actually afternoon now— this morning's Hot 26 yoga flow. I know I'm streaming an hour late. We had daylight savings yesterday and that kind of like confused my body a little bit, and I am kind of making the excuse right now that we have pushed the yoga a little bit forward, but that's all right. So tomorrow we'll be at 11 AM EST. No matter what, but today just an hour ahead for today. So today we are doing a hot 26 yoga flow, which is focused on standing asanas, which will be very important for me as my knee is a little bit sore. So I'm still trying to strengthen it and make it better. Yeah, so let's begin. Join in, have fun, and. Um, yeah, listen to the, uh, to the yoga.
Let's start in Tadasana. Let your big toes come together to touch and root down through your heels. Turn your palms forward and soften your knees so you can feel the earth beneath you. Then relax your shoulders down your back. Pranayama. Interlace the hands underneath the chin. As you inhale through the nose, float the forearms up Exhale through the mouth. Tilt the head back as the elbows draw together.
Shake and catch my every step. I'm assuming that she's looping. Oh, she is.
One more breath in, elbows wide. Exhale the arms down. Inhale, arms to the sky. Interlace your fingers, pointer fingers to the sky. Sway side to side to loosen up a bit. Come to stillness. Inhale, get tall. Half moon. Exhale, take the hands to the right as the hips push out to the left. Inhale.
Rise up.
Exhale, half moon to the left. On your next breath in, rise up. Start the backbend as you exhale. Head goes back, arms go back. On your inhale, slowly rise back up. Forward fold. Hinge at the hips, reach your chest out. Exhale. Bend your knees deeply, grab your heels from behind, and wrap your elbows back around your calves. Release the heels, interlace the hands, and inhale the arms up again. Exhale, arms by your sides. Feet hip-width apart. Inhale, float your arms up parallel to the floor. Chair pose. Exhale, hips back and down. Arms stay lifted. Inhale, rise back up and lift your heels. Exhale, chair pose. Keep the heels lifted and sink the hips back Keep the heels lifted and the arms lifted. Inhale, rise back up. Exhale, lower the heels back to the mat. Again, rise about halfway up onto your toes. Keep the feet where they are and draw the knees together.
Inhale.
Exhale, chair pose. Imagine sliding your back down a wall as you send the hips low, thighs parallel to the floor.
It's all you. It's all you. It's all you. It's all you.
Keep squeezing the knees. Inhale, rise back up. Exhale, heels down and step the feet together. Inhale, hands to high prayer. Eagle Pose. Exhale, right arm under left, hips back and down. Inhale, right knee lifts high. Exhale, right leg over left. Stand up. Inhale, arms to high prayer. Other side equal.
Exhale.
Left arm under right, hips way back. Inhale, left knee up. Exhale, left leg over right.
Uncross.
Inhale, arms to the sky. Exhale the arms down. Head to knee. Weight into the left foot. Raise the right knee high, round over, and interlace all the fingers around the foot. Extend the right leg, forehead to knee. Child of a woman, counting the days till the summer will come.
But you don't live forever, you're not a child of a woman.
Arms by your ears. Inhale, step to the back of your mat. Left foot forward, Warrior 3. Exhale. Arms by your ears. Inhale, step back. Exhale, arms down. Step to the top of your mat and make a quarter turn to your right. Inhale, sweep the arms up. Exhale, step your right foot out wide, arms open wide. Inhale, get tall. Exhale, lead with your heart and fold forward. You can keep the hands on the outside edges of the feet or reach around and scoop up the heels, all 10 fingers sliding underneath. Release and look forward. Inhale, rise up. Step the feet together, hands to high prayer. Exhale. Arms by your sides. Again, inhale, circle sweep arms to sky. Exhale, step the right foot out wide, arms to a T. Extended Side Angle. Right toes point to the back of your mat, left toes in. Inhale, turn the palms to the sky. Exhale, lower the right hand down, Right fingertips aim toward your big and second toe and stretch the left arm up. Try to keep the weight out of the right fingertips.
My dear, the only name you hear. I love you. I love you. I love you.
Inhale, rise up. Other side. Left toes point front. Left knee bends. Palms up. Exhale, lower the left hand down. Right arm reaches high. No weight in the left hand.
No weight in the left hand.
Inhale, rise back up, then step the feet together, arms overhead. Exhale the arms down. Inhale, raise the arms up to high prayer, thumbs crossed, right foot steps out.
Pyramid.
Swivel the right toes to point to the back of your mat, left toes to 45 degrees, and square the hips. Exhale, tuck your chin into your chest, and slowly round down, one vertebrae at a time.
Pyramid.
Arms glued by the ears. Inhale, rise back up. Other side. Face the front, back foot at 45 degrees, hips squared. Exhale, tuck your chin into your chest, pull in your belly, and with control, round all the way down. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Inhale, rise all the way back up, then step the feet together. Arms overhead. Exhale, arms by your sides. Turn around and lie down on your back with your head near the top of your mat. Heels together, toes wide. Just be still here for a few breaths. Inhale, bring the right knee in, interlace the hands just below the knee, and pull that knee down towards your right shoulder.
Good.
Exhale, release the right leg down. Other side. Inhale, left knee up. Interlace the hands around the knee and gently pull the left leg closer, just outside your rib cage.
I think even if you were here, you'd put me right. I know I was stupid to let what we had go to waste. Why does everything I love always get taken away?
Ghosting up with calling Exhale, release the left leg down. Hug both knees into your chest and wrap your arms around your legs. Release both legs down. Prepare to sit up. Strongly flex your feet. Reach the arms right by your ears and hook your thumbs. Inhale and sit up. Then reach for your toes and fold over. 2 exhales through the mouth.
My dog is—
Turn over onto your belly. Hands by your ribs, chin on the mat. Cobra pose. Inhale, peel the shoulders and chest off the mat. Exhale, release down. Lay your left cheek on the mat and take a break. One-legged locust. Slide the hands all the way underneath you, palms flat to the mat. Press the hands and the arms into the mat. Point your toes and straighten the legs. Now lift your right leg up.
Exhale, lower.
One-legged locust, second side. Firm the hands And lift the left leg up. Exhale, lower the leg. Now both legs. Gaze down towards your mat, back of the neck long. This will allow you to wiggle the arms back underneath you a bit more. Press through the arms and the hands, even the finger pads. Activate the back muscles and begin to lift the legs. Big exhale. Slowly lower everything to the mat. Free the hands. Right cheek to the mat. Chin left. Locust. Arms out. Arms to the side. Legs together. Inhale. Lift everything up.
Like this.
I'm like, what?
Yeah. Exhale. Release.
Left cheek to the mat, chin right. Bow Pose. Bend your knees and reach back with your hands and grab your outer feet. Wiggle your knees towards each other so that the inner thighs are parallel and press your hips into the mat. Then inhale, Kick into your hands and lift your chest off the ground. My quads are on fire. Exhale, release everything down. Turn the chin left and breathe. Chin back to the mat, hands by shoulders. Press up and come to sit on your heels.
Reclined Hero.
Keep your knees together and separate the feet, then walk the hands back. Maybe come down to forearms. You can even bring the shoulders down and then bring the arms overhead and hold opposite elbows. Oh yeah.
This is great.
Press into the elbows and slowly come back up.
That was too short.
Spin around and lie down, head at the top of the mat. Stretch the arms Overhead. Hook the thumbs. Inhale, sit up, then fold over. 2 exhales through the mouth. Turn around and have a seat on your heels. Child's Pose. Inhale, arms up. Keep the core strong, and with a flat back, exhale, fold. Lower the forehead And then the pinky fingers to the mat. Engage the belly and with a long spine, Inhale, rise back up. Exhale the arms down. Turn around and lie back, head at the top of the mat. Flex the feet, arms overhead, thumbs hooked. Breathe in and sit up. Fold forward, 2 exhales. Face front and come to sit on your heels. Camel Pose. Rise up and place your hands like you're putting them in back pockets. Breathe in, reach the sternum up. Breathe out, lean back and ease your hips forward. Open the throat. Maybe walk the hands down to your ankles And release the head back. Inhale and rise back up, then release down to your heels. And let your hands rest on your thighs. Face back, lie back. Stretch the arms overhead, hook the thumbs. Inhale, sit up, and fold. Exhale 2 times. Turn around and sit on your heels. Rabbit.
Rabbit.
Reach for the heels, tuck chin to chest, belly in, and round forward. Release and roll up. Turn around and recline back. Flex the feet, arms overhead, Thumbs hooked. Inhale and sit up, then reach for your toes and fold over. 2 exhales through the mouth. Turn around and find staff bent knees. Inhale, reach the arms up and interlace the fingers. Head to knee pose. Right leg out, left foot To inner thigh. Inhale, reach tall, square the shoulders to the extended leg. Exhale, reach way out and hook your hands around the sole of your foot, forehead to knee. Inhale, rise back up. Other side, head to knee, left leg out. Right foot to inner thigh. Inhale, reach up. Exhale, hinge forward, forehead to knee. Shri Guru Charanam. Shri Hari Charanam. Inhale, rise up. Arms stay by your ears. Exhale, recline all the way back. Inhale, sit up, then fold over. 2 exhales through the mouth. Seated forward fold. Wrap your peace fingers around your big toes and walk the hips back. Inhale, lengthen the spine. Exhale, fold over the legs and bring your forehead to your knees. 十一哈。 Inhale, lift back up. Spin around and lie down, head at the top of the mat. Arms overhead, hook thumbs. Breathe in and sit up. Fold forward, 2 exhales. Face front and find staff bent knees. Seated Twist. Step the right foot over the left leg, then fold the left leg in. Plant your right hand behind you and inhale, reach your left arm up. Exhale, twist right. Lower the left arm down to the outside of your right thigh and bring left hand to left knee.
Wait, like this? No, sorry guys. All right, there we go. I didn't realize how far her left foot was.
It was That was pretty fun. Unwind on the inhale and let the breath go. Twist other side. Step the left foot over the right leg and then fold the right leg in. Place your left hand behind you. Inhale the right arm up. Exhale, twist left. Lower the right arm down and connect right hand to right knee. Slowly unwind as you inhale and exhale. Turn around and lie back, head at the top of the mat, arms by the ears. Inhale, sit up and fold. Exhale 2 times. Turn around and sit on your heels again. Skull Shining Breathing. Straighten your elbows, hands on knees, sit up really tall, shoulders over hips. Take a big breath in and begin. Exhale, exhale, exhale, exhale. Exhale, exhale, exhale, exhale. Pump the belly and exhale through the mouth each time. Let that go. Return to your natural breath. Turn around and lie back. Last shavasana for today. Invite the eyelids to close.
Ahhh.
Become aware of your breath once more. Start to move your fingers and your toes. Namaste.
Namaste.
Thank you guys so much. I hope you enjoyed that Hot 26 as much as I did. Um, so yesterday I did a tarot divination reading, um, for the Conscious Collective, and you know, it was a massive amount of information that I, um, talked about and released. And if you guys have a chance to watch it and And have the patience to watch the full 40-some minutes, you will actually get to know me quite well and you will understand what I am about because I feel like that reading really spoke quite a bit on my soul and what I go through on a daily basis and what I feel and my belief and my visions and all of these things. All right, great. Thank you so much, and I'll see you guys tomorrow at 11 a.m. EST for Yin Yoga. All right, namaste.
