Lauren Matters

Part 6 of the Hot 26 Breakdown. Studio classes often do not break down each pose because of time, so this program does it for you.

You get alignment tools, explanations of each pose and variations to suit your body and mood, and the series ends with a traditional 60 minute class.

In this part, the poses work the neck, the spine and the whole back. Ten minutes, level 1, no props needed.

Part 7, the last part of the Hot 26 Breakdown. Walking into a hot yoga studio can be intimidating, and a studio class seldom has time to break down each pose.

This program gives you alignment tools, explanations of each pose and variations to suit your body and mood, and ends with a traditional 60 minute class.

In this part, the poses work the quadriceps, the thighs, the hamstrings and the back. Ten minutes, level 1, no props needed.

A full class where you get to try everything we have learned so far in the Hot 26 series, better known as Bikram yoga.

Sixty minutes that work the whole body, from the arms and the side body to the hamstrings and the back. Level 1, no props needed.

We move through the standing series of the Hot 26 class, also known as Bikram yoga.

Thirty minutes of standing poses that work the arms, the shoulders and the side body. Level 1, no props needed.

The floor series starts with Pavanamuktasana (Wind Removing Pose) and continues with a series of poses that strengthen the back. Practise your backbends from a place of strength.

Fifteen minutes for the spine, the chest and the lower and upper back. Level 1, no props needed.

Traditionally, the standing series is considered a warm up for the floor poses. Practise with me as we explore the floor poses in Hot 26.

Twenty minutes that stretch the hamstrings and work the spine and the upper back. Level 1, no props needed.

Finish the floor series strong with asanas that open the front and the back of the body, the hips, the shoulders and the chest.

Fifteen minutes for the spine, the side body and the hamstrings. Level 1, no props needed.

Every flow should be led by the breath, but here is a flow that pays extra close attention to the union of breath and movement.

You move on the inhale and the exhale, with space for the side body and the ribs. Thirty minutes, level 1-2, no props needed.

All jokes aside, strengthening my back muscles with yoga was what relieved my lower back pain.

This flow focuses on building back and core strength to support a healthy spine. Forty-five minutes for the whole back, from the lower back to the upper back. Level 1-2, no props needed.

Fit this flow in during a lunch break, or when you want to practise but are running low on time. Don't let the length fool you, this vinyasa packs it all in.

Twenty minutes for the hips and the hamstrings. Level 1-2, no props needed.

Dynamic Flexibility: Back and Spine

Perhaps the most important area to have dynamic flexibility, backbends need both strength and openness. Whether you want to deepen your backbend or strengthen your back, this class balances both so your back stays strong and limber.

During our backbends we engage the entire body. Many of us compensate with the lower back in our openings. This time we do it right. Level 2-3, with blocks.

Dynamic Flexibility: Shoulders

And the award for most requested focus area in yoga classes goes to: shoulders. This class opens all sides of the scapula (shoulder blade) and the surrounding areas through active stretching.

Stress and work make our bodies tense. So let's open up, strengthen and get our bodies ready for backbends. Together we get grounded and relax. Level 1-2, with blocks and a strap.