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    The Hot Room Indianapolis

    You will experience massive physical and mental transformations quickly and jumpstart your most powerful life with our #hotyoga & #hotpilates classes.
    @thehotroomyoga

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Day 22 of #asanaplaybook 👉Standing Bow (Dandayamana Dhanurasana)👈 ✔️Stand with feet together ✔️Bring right hand out (palm up) and pick up right foot behind you from the inside with all 5 fingers. Left arm to ceiling, chin to left shoulder ✔️Charge your body…
Day 22 of #asanaplaybook 👉Standing Bow (Dandayamana Dhanurasana)👈 ✔️Stand with feet together ✔️Bring right hand out (palm up) and pick up right foot behind you from the inside with all 5 fingers. Left arm to ceiling, chin to left shoulder ✔️Charge your body forward until abdomen and chest are parallel to floor ✔️Simultaneously, kick left leg back and up as hard as possible ✔️Continuously stretch forward, continuously kick back and up ✔️To exit, kick to come out, right leg comes down, left arm comes down. Repeat on other side. --- ➕Benefits: Cardiovascular flush, stabilizes and strengthens muscles around standing knee. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 21 of #asanaplaybook 👉Fallen Triangle (Patita Tarasana)👈 ✔️From Downward Facing Dog, lift your right leg up ✔️Bring your right knee up towards your left wrist, as you straighten the right leg and place the outer edge of your right foot to the left of…
Day 21 of #asanaplaybook 👉Fallen Triangle (Patita Tarasana)👈 ✔️From Downward Facing Dog, lift your right leg up ✔️Bring your right knee up towards your left wrist, as you straighten the right leg and place the outer edge of your right foot to the left of your mat ✔️Stack hips and stack shoulders ✔️Engage pelvic floor, pull belly in, and pull shoulders away from ears, and reach up ✔️To exit, gently lower hips down to floor ✔️Repeat on the other side --- ➕Benefits: Strengthens and tightens side body including waistline, arms, shoulders, core, and legs. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 20 of #asanaplaybook 👉Lizard (Utthan Pristhasana)👈 ✔️From downward facing dog, step right foot to just outside of your right hand ✔️Draw right knee in towards right shoulder ✔️Keep hips square to floor and belly pulled in ✔️Stay on hands, or bring forearms…
Day 20 of #asanaplaybook 👉Lizard (Utthan Pristhasana)👈 ✔️From downward facing dog, step right foot to just outside of your right hand ✔️Draw right knee in towards right shoulder ✔️Keep hips square to floor and belly pulled in ✔️Stay on hands, or bring forearms down to the floor, keeping elbows shoulder distance apart ✔️Continuously draw heart forward ✔️Option to lower left knee to floor ✔️To exit, come back to your hands and step right foot back to the downward facing dog ✔️Repeat on other side --- ➕Benefits: Stretches hip muscles and opens hip joint, improves hip flexibility. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 19 of #asanaplaybook 👉Vinyasa Half Moon (Ardha Chandrasana)👈 ✔️From a forward fold, lift your right leg up parallel to the floor ✔️Slowly take your right hand into the air, as you peel open your hips, stacking your right hip on top of your left ✔️Left…
Day 19 of #asanaplaybook 👉Vinyasa Half Moon (Ardha Chandrasana)👈 ✔️From a forward fold, lift your right leg up parallel to the floor ✔️Slowly take your right hand into the air, as you peel open your hips, stacking your right hip on top of your left ✔️Left hand on a block is a great option to raise floor up to you ✔️Point right toes towards right side of room, take gaze toward ceiling ✔️Continuously stretch crown of head to front of room, and reaching up with the right fingers tips ✔️To exit, take gaze back to floor and gently lower right hand and right leg ✔️Repeat on other side --- ➕Benefits: Improves balance, focus, concentration and confidence. This posture opens the hips and strengthens the ankles, knees and lower body. --- 1️⃣ Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 18 of #asanaplaybook 👉Bow (Dhanurasana)👈 ✔️Lay on stomach ✔️Chin in the floor, bend knees, grab feet from outside below toes ✔️Can do 1 leg a at time if needed ✔️Keep 6 inches between feet/knees and wrists straight ✔️Look up, kick up, and kick your legs…
Day 18 of #asanaplaybook 👉Bow (Dhanurasana)👈 ✔️Lay on stomach ✔️Chin in the floor, bend knees, grab feet from outside below toes ✔️Can do 1 leg a at time if needed ✔️Keep 6 inches between feet/knees and wrists straight ✔️Look up, kick up, and kick your legs back ✔️Roll forward onto belly ✔️Keep knees in, wrists straight and keep kicking! ✔️To exit, gently release feet and lower back down to the floor --- ➕Benefits: Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas). Strengthens the back muscles. --- 1️⃣ Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 17 of #asanaplaybook 👉Hollow Body Hold👈 ✔️Lay on back ✔️Pull belly in and push low back into floor ✔️Lift chest and shoulders up raising arms over head ✔️Pull ribs down toward to hips/pelvis ✔️Engage glutes, squeeze inner thighs, and lift legs up ✔️Create…
Day 17 of #asanaplaybook 👉Hollow Body Hold👈 ✔️Lay on back ✔️Pull belly in and push low back into floor ✔️Lift chest and shoulders up raising arms over head ✔️Pull ribs down toward to hips/pelvis ✔️Engage glutes, squeeze inner thighs, and lift legs up ✔️Create a c-shape with the body and keep low back touching the floor ✔️To exit, slowly release everything down to the floor --- ➕Benefits: strengthens front side of body especially the abs by activating the core muscles. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 16 of #asanaplaybook 👉Balancing Stick (Tuladandasana)👈 ✔️Start standing with feet/toes together, bring arms overhead, interlace fingers, release index fingers, cross thumbs ✔️Step right leg forward, pivot on hip, bring your head, chest, and abdomen down…
Day 16 of #asanaplaybook 👉Balancing Stick (Tuladandasana)👈 ✔️Start standing with feet/toes together, bring arms overhead, interlace fingers, release index fingers, cross thumbs ✔️Step right leg forward, pivot on hip, bring your head, chest, and abdomen down parallel to floor ✔️At the same time, bring left leg up parallel to floor ✔️Stretch fingertips forward, lock left knee, point toes and stretch toes back ✔️Pull belly in ✔️To exit, come out the opposite way you went in using strength of right leg to reverse the pivot ✔️ ✔️Repeat on other side --- ➕Benefits: Increases heart rate for cardiovascular flush and strengthens backside of legs, spinal muscles, and glutes. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 15 of #asanaplaybook 👉Upward Facing Dog (Urdhva Mukha Svanasana)👈 ✔️Lay on your stomach. Get your hands your shoulders close to your chest ✔️Tops of the feet flat on the floor, leg and hip muscles tight ✔️Push yourself up and lift your chest up arching…
Day 15 of #asanaplaybook 👉Upward Facing Dog (Urdhva Mukha Svanasana)👈 ✔️Lay on your stomach. Get your hands your shoulders close to your chest ✔️Tops of the feet flat on the floor, leg and hip muscles tight ✔️Push yourself up and lift your chest up arching your back so that only your hands and the tops of the feet are on the floor ✔️Continuously lift your heart up towards the ceiling and draw the shoulders down and back. Keep the belly pulled in ✔️To exit, either set the knees down and lower back to the floor or tuck the toes under and lift your hips for downward facing dog --- ➕Benefits: Opens chest and front side of body, strengthens core and leg muscles, compresses spine. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 14 of #asanaplaybook 👉Low Plank (Chaturanga Dandasana)👈 ✔️From high plank, keep legs engaged, tail bone drawing back and down, belly in and shoulder blades down and drawn into your back ✔️Shift weight forward and bring shoulders over fingertips ✔️Keep…
Day 14 of #asanaplaybook 👉Low Plank (Chaturanga Dandasana)👈 ✔️From high plank, keep legs engaged, tail bone drawing back and down, belly in and shoulder blades down and drawn into your back ✔️Shift weight forward and bring shoulders over fingertips ✔️Keep elbows hugged into the sides of the body and lower half way to the floor ✔️Keep elbows over wrists and shoulders in line with the elbows Gaze straight down ✔️To exit, push back up to high plank or go through your upward facing dog ✔️Knees can be on the floor for modification --- ➕Benefits: Strengthens core, back, shoulder, arm, leg, and glute muscles. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 13 of the #asanaplaybook 👉OHY Triangle (Trikonasana)👈 ✔️Stand with feet 4-5 feet apart, arms out to side parallel to floor ✔️Turn right foot out, bend right knee, right thigh bicep parallel to floor ✔️Inhale move both arms at the same time ✔️Right elbow…
Day 13 of the #asanaplaybook 👉OHY Triangle (Trikonasana)👈 ✔️Stand with feet 4-5 feet apart, arms out to side parallel to floor ✔️Turn right foot out, bend right knee, right thigh bicep parallel to floor ✔️Inhale move both arms at the same time ✔️Right elbow in front of right knee ✔️Look up toward the ceiling ✔️Stretch left arm up and right arm down ✔️Left hip forward, right knee back with help from elbow ✔️To exit, lift upper body up returning to neutral spine as you straighten right leg ✔️Repeat on other side --- ➕Benefits: Strengthens core and legs, stretches and strengthens hip muscles. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 12 of #asanaplaybook 👉Crescent Lunge Prayer Twist (Parivrtta Anjaneyasana)👈 ✔️From down dog, step your right foot forward and bring your arms overhead ✔️Keep your left heel in the air, straighten your left leg, left hip forward, right hip back ✔️Bring…
Day 12 of #asanaplaybook 👉Crescent Lunge Prayer Twist (Parivrtta Anjaneyasana)👈 ✔️From down dog, step your right foot forward and bring your arms overhead ✔️Keep your left heel in the air, straighten your left leg, left hip forward, right hip back ✔️Bring your hands to heart center (prayer), bow forward, lengthen your spine and twist to your right ✔️Hook left elbow on outside of right knee, continuously twist ✔️Squeeze inner thighs towards each other, keep knee over ankle, and take your gaze up ✔️To exit, gently return to neutral spine in crescent warrior, plant your hands and step right foot back to downward facing dog. ✔️Repeat on other side --- ➕Benefits: Stretches hip flexors of back leg, strengthens legs, wrings out internal organs through twist. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen
Day 11 of #asanaplaybook 👉Cobra (Bhujangasana) 👈 ✔️Lay on stomach ✔️Hands under shoulders palms downs ✔️Engage leg/hip muscles, legs together ✔️Using 100% back strength lift your upper body up ✔️Elbows close to body, shoulders down ✔️Look up keeping neck…
Day 11 of #asanaplaybook 👉Cobra (Bhujangasana) 👈 ✔️Lay on stomach ✔️Hands under shoulders palms downs ✔️Engage leg/hip muscles, legs together ✔️Using 100% back strength lift your upper body up ✔️Elbows close to body, shoulders down ✔️Look up keeping neck long ✔️To exit, slowly lower back to floor --- ➕Benefits: Strengthens muscles of lower back. --- 1️⃣Use the Asana Playbook to elevate your practice outside of The Hot Room. Focus on each posture daily and share your images on social media. We recommend you practice each posture for 15-20 minutes. 2️⃣Tag or check in at The Hot Room on Facebook and/or tag @thehotroomyoga on Instagram. Join the conversation by using #asanaplaybook. Tell us what you learn each day, because one little change can transform your practice! . . . . #indyhotroom #thehotroomyoga #sweatstretchtransform #embraceyoursweat #stretchyourlimits #transformyourlife #indyyoga #indyfitness #317yogis #downtownindy #carmelindiana #fishersindiana #visitindy #massaveindy #loveindy #indianapolis #fitnesswomen