Level one brings kep your toes on mat. Level two bring your legs to a 90 degree angle and hold your hands behind your knees. Level three striaghten your legs to the skin, but keep a tall spine. For the fullest extention of this yoga pose, level four students keep your legs straight and you reach your hands up to the sky.
THE YOGA POSES

The 52 asana yoga pose series at Ritual hot Yoga was designed to ensure that practitioners are forever evolving in their practice. The goal at Ritual is that every student who come to class on a weekly basis has the opportunity to master all 52 yoga poses by the end of the year.

BALANCING STAR

All levels begin in a high plank position. Bring your shoulders over your wrists and pull your navel up and in. Press down through your toes and send your heels back. Level one, come to side plank on the right. Plant your right hand on the mat and left your left hand high to the sky. Stack your right shoulder over your right wrist and lift up through your hips. Level two, Lift your left leg up off the right and flex your left toes to further challenge yourself in this yoga pose.

BIRDS OF PARADAISE

All levels start with your left leg rooted and right knee to your chest. Level one grab the outside of your right knee and flex through your right toes. Level two, maintain the opening through your right hip and grab a hold of your right foot. Level three, come into a full bind by bringing the right hand underneath the right thigh and the left hand around the back to clasp together with the right. Level four, straight your right leg to the sky, while maintaining a straight spine. All levels, keep your left leg strong and straight no matter what variation of this yoga pose you choose to take.

BOAT POSE

Level one brings keep your toes on mat. Level two bring your legs to a 90 degree angle and hold your hands behind your knees. Level three straighten your legs to the skin, but keep a tall spine. For the fullest extension of this yoga pose, level four students keep your legs straight and you reach your hands up to the sky.

BOUND HALF MOON

For this yoga pose all levels should start with the right leg forward and the left leg back. Start in side angle pose with the arms extending apart. All levels take a deep bend in your right knee as you rock your weight forward. Level one, move in to half moon pose with your right hand on the mat and your left arm extended up to the sky. Level one, you can rest you right hand on a block if you need additional support. Level two, come in to a half bind by wrapping your left hand around your back reaching for your right hip crease. Level three, come in to a full bind with both hands clasped together underneath your right thigh. Level four, maintain the bind as you straighten your right leg and balance here in this yoga pose.

BOUND PIGEON

All levels start in pigeon pose with your right shin forward. Level one, flex your toes, sit up with a tall spine, and square through your hips. Level two, bring your right shin to be parallel with the top of your mat. Level three, reach your right arm around your back and grab for your left hip crease. Level four, reach that hand all the way around to grab a hold of your right foot for the deepest expression of this yoga pose.

BOUND SIDE ANGLE

To find the bound version of this standard yoga pose, all levels begin in side angle pose with the right leg forward. Bring your right hand inside of your right foot and reach your left hand up to the sky. Pull your left shoulder down your back, opening through the heart center. Level one hold here in side angle pose. Level two, take a half bind by reaching your right hand around your back to reach for your left hip crease. Level three, take a full bind reaching your left hand underneath your left thigh to clasp with the right. Level four, open through the heart center, pulling your left shoulder back.

BOUND TRIANGLE

Level one, start in triangle pose with your right leg forward and your left leg back. Straight through your right leg and open up through your left hip. Bring your right hand inside of your right foot and reach your left hand high to the sky. Take the weight out of your bottom hand and pull your shoulder down your back as you spiral open through the heart center. Level two, come in to a half bind by reaching your left hand around your back to grab a hold of your right hip crease. Level three, to move into a deeper version of this yoga pose, reach your right hand underneath your right leg to clasp with the left for a full bind. Level four, maintain the clasp as you straighten out through your right leg.

CAMEL POSE

All levels begin in a tabletop position with your shoulders over your wrists and your navel pulled up and in. All levels come to stand on your knees and bring your hands to your low back. Squeeze your elbows behind your back and point your fingertips to the ground. Level one, hold here and squeeze your shoulder blades together behind you. Level two, reach your right hand up and back to grab a hold of your right heel. Level two, next you reach the left hand up and back to grab the left heel. Press your hips to the front of the room and engage your gluts. Level three, walk your hands to hold the creases of your knees as you gaze up and back. Level four, bring your forearms down to the mat behind you so you can rest the top of your head down on the mat to move in to the deepest extension of this yoga pose.

CHINSTAND

All levels begin in a plank position, shoulders over wrists, navel up and in. Level one, bend your elbows down and back to move in to a chatturanga position. The elbows should be touching the sides of the torso and the legs should remain off the mat. Level two, lift your right leg up, while you keep your left leg on the mat. Level three, rock your weight forward, balancing on your triceps as you lift the left leg up to meet the right.

COBRA POSE

For this yoga pose, all levels start by lying on the mat with the belly down. Bring your palms on the mat in line with your shoulders. Level one, rise up on to your fingertips and you begin to lift your chest off the mat. Level two, find half-cobra pose. Level two, lift your hands off the mat and engage your upper back muscles. Level three root your palms down to the mat and straighten your arms as you open up through the chest. Level three, bring your gaze up and back. Level four, bend your knees behind you and bring your knees to touch your head.

CRESCENT MOON

All levels start in mountain pose, but for this variation bring your ankles to touch. Root down through your feet and reach your arms up and overhead. Level one, bring your right hand to your right hip and reach your left hand up and over to the right. Level two, bring your right hand to your right thigh, as you reach your left hand up and overhead to the right. Level three, clasp your hands above your head, bringing the palms to touch. Level four, bring your finger tips to touch the right side wall to move into the deepest variation of this yoga pose.

DANCERS POSE

All levels begin with your left leg on the mat and your right knee bent. Bring your knees to touch together and reach behind you to grab the inside of the right foot. Level one, reach your left hand high and start to kick your right leg back. Keep your hips squared to the mat as you reach and kick. Level two, grab the outside of the right foot and follow the same steps as level one. Level three, bend your left elbow as you reach towards your right foot. Level four, to come in to the deepest extension of this yoga pose, reach both hands high to the sky, and then bend both elbows to reach your hands up and overhead to grab your right foot. Continue to bend through your elbows as you pull your foot in closer towards your head.

DANCING SHIVA POSE

All levels begin this yoga pose by starting in flamingo pose with your right knee in to your chest and your left foot rooted down to the ground. All levels, engage your left thigh, by pulling the thigh up and in. Firming root down through your left big toe to support you in maintaining your balance here. Level one, grab a hold of your right knee with your left hand. Level two, grab the outside of your right foot with your left hand. Level three, extend your right leg forward, while maintaining the integrity of your left leg. Level four, take a full bind, while keeping the right leg extending forward.

DOUBLE PIGEON POSE

All levels start in easy pose. Level one, straighten your left leg in front of you and flex your toes to your face. Bring your right ankle up and over the left thigh as you flex through your right toes. Level two, bend your left knee and stack your left ankle underneath your right thigh. Bring your shins to be parallel as you flex through both feet. Keep your sitting bones on the mat and lengthen through your spine. Level three, forward fold over your shins, as you relax through your head and neck. To move further in this yoga pose, level four students, continue to walk your hands forward until your torso is flat on the mat.

EAGLE POSE

All levels start in chair pose with the ankles touching. Level one, take your right leg up and over the left thigh. Squeeze your thighs together as you sink your hips down and back. Level two, bring your right arm underneath your left arm and bring your palms to touch in front of your face. Level three, pull your hands away from your face, brining the hands right below your eyes. Level four, wrap your right toes around your left ankle, brining the toes to touch the ground if possible.

EAGLE SUPINE TWIST

All levels start by lying on your back with your knees in to your chest. All levels bring your arms out to a T position with your shoulder blades resting on the mat. Level one, bring your knees to touch and drop your knees to the right and look to the left. Level two, wrap left thigh over you right thigh and drop both knees to the left as you gaze to the right. Level three, wrap your left foot around your right ankle and drop your knees left as you look right. Level four, wrap your right arm over your left arm and bring your palms to touch to complete this yoga pose.

EIGHT ANGLE

All levels start in a seated position. Level one, grab a hold of your right ankle and bring it up and over your right shoulder. Level two, cross your left ankle over the right and flex your toes to lock the feet together. Level three, press your palms down to the mat and lift your hips up. Level four to move into the full expression of this yoga pose, stay lifted in the hips and straighten your legs out to the right as you balance here.

FLOOR BOW

All levels begin with your belly on the mat. Level one, bend your knees behind you and reach around to grab your feet. Level two, kick your feet to the back of the room as you lift up through your chest. Squeeze your shoulder blades behind you as you open up through your heart center. Level three, rock forward on to the soft part of your belly, balancing on your hipbones. Level four, rock forward even more as you continue to lift your legs up, while you kick your legs back. Level four, when you have mastered the fullest expression of this yoga pose you should be able to see your toes about your head.

FLYING COMPASS

All levels start off in easy pose. Level one, bring your hand underneath your right leg and plant your palm flat on the mat. Level two, grab a hold of your right ankle with your left hand and keep your right hand rooted on the mat underneath your right leg. Level three, lift your right foot up, but keep a bend in the right knee. Level four, fully extend your right leg, while holding on to the right ankle to move into the full expression of this yoga pose.

FLYING FISH POSE

All levels begin by lying on your back. Level one, come in to fish pose by pressing your forearms down to the mat and lifting up through your heart and chest. Tilt your head up and back to open up through the heart. Level two, continue to press down through your forearms and lift your legs up off the mat. Level three, release your forearms and reach your arms out by your sides, as you maintain the lift in your legs. To take this yoga pose a step deeper, level four, keep the crown of your head on the mat as you reach your arms up to the sky.

FLYING PIEGON POSE

To move in to this yoga pose, all levels start in figure four, crossing right ankle over left thigh. Flex your right toes and bend your left knee. Sink your hips down and back just like in chair pose. Level one stay here, level two bring your palms to the mat in front of your right shin. Level two hook your right toes around your left tricep and flex the toes deeply. Level three lean forward, rooting down through your palms and slowly lift your left leg off the mat, keeping your left knee bent. To move into the full expression of this yoga pose, level four straighten your left leg behind your as you balance here.

FOREHEAD TO KNEE

All levels start in flamingo pose with the right knee in to your chest, left foot planted down on the ground. Pull your left thigh up and in and root down through your left big toe. Flex your right toes and interlace all ten fingers. Keeping the fingers interlaced, grab a hold of the outside of your right knee and hug it in to your chest. Level two, keeping all ten fingers interlaced, grab underneath your right foot, rounding through your spine. Level three, maintaining your claps, begin to straighten your right leg to the front of the room. Flex through your right toes as you take the bend out of your knee. Level four, forward fold over that extended right leg, releasing through your head and neck. All levels, keep your left leg strong and straight as you move on to your perspective level in this yoga pose.

FROG POSE

All levels start in a tabletop position with your palms flat on the mat. Level one, bring your knees to a widespread position, but keep your hands as they are. Level two, bring your elbows down to the mat and keep your knees wide. Level three, bring your chest down to touch the mat in front of you, but keep your knees wide. Level four, continue to walk your hands forward so you can keep your chest low, but then bring your hips down to the mat as well for the deepest variation of this yoga pose

FULL SPLITS BACKBEND

All levels start in a low lunge with the right foot forward. Begin to straight the right leg and flex your right toes to your face. Level one, sink your hips back toward your left heel, keeping the hips square. Level one, continue to walk your hands forward, releasing through the head and neck. Level two, stay tall in the torso and begin to straight your left leg behind you. Stay rooted in your palms as you extend through both legs. Level three, reach your arms up and overhead. Level four clasp your hands up and overhead. Level four, gaze up and back taking a backbend here as you open through the heart and chest to complete this yoga pose.

HAPPY BABY POSE

All levels start lying on your back. Bend your knees to your armpits and grab the outsides of your feet. Rock your hips to the right and left to open up through your hips. Level two, bring one leg behind your head.

HEADSTAND

To move into this yoga pose, all levels should start in a tabletop position. Level one root your forearms down to the mat. Keep your shoulders hip distance apart and walk your toes in closer to your elbows. Level two, clasp all ten fingers together at the back of your head and bring the flat part of your head down to the mat. Keep the clasp of your hands as you root down through your forearms. Level two, walk your toes all the way up to your torso and hold here. Level three, bring your knees in to your chest. Level four, raise your legs to the sky, keeping the knees together. Level four, you can take a leg variation if you like, splitting the legs apart or bringing them into lotus.

HORIZON POSE

Level one, start in runners lunge with your right foot forward. Level one, move into an easy twist, left hand plants inside of your right knee, right hand reaches up to the sky. Level two, bend your right knee to the right, coming on to the outer right side of the right foot. From here, spin on to the outer left side of your left foot, keeping the left leg straight. Level three, continue to plant your left hand down to the mat, as you grab your right big toe with your right hand, lifting the right foot off the mat. Level four, straight your right leg out to the right, as you continue to hold on to the right big toe for the full extension of this yoga pose.

HUMBLE WARRIOR

All levels begin in warrior one, with the right leg forward. Take a deep bend in the right knee, as you square through the hips. Clasp your hands behind your back, bringing the palms together to touch. Squeeze your shoulder blades together as you reach your hands back. Level one, keep your hands clasped and bring your chest to your right thigh. Level two, bring the right shoulder inside the right knee, relaxing through the head and neck. Level three, bring your head to touch the mat inside of your right foot as you continue to reach your arms up and overhead. Level four, to move into the deepest extension of this yoga pose, reach your arms up and overhead, brining your clasped hands to touch the mat in front of your head to move completely into the deepest version of this yoga pose.

LIZARD POSE

Level one, keep your palms flat on the mat. Level two bring your forearms down to the mat and relax through your head and neck. Level three walk your right hand underneath your right knee. Keep your right palm flat on the mat. To complete the deepest variation of this yoga pose, level four fly your arms out to the right and left lifting both

LOCUST POSE

All levels, start with your belly face down on the mat. To move into this yoga pose, wiggle your arms underneath your belly, bring your palms facedown on the mat. Grip the mat with your fingertips as you lift your legs up and off the mat. Level two, lift your belly up and off the mat and keep your legs lifted. Level three, bend your knees and keep your belly off the mat. Level four, bring your feet to touch your head.

MERMAID POSE

Level one, bring your right foot forward for low lunge. Level one, bend deeply into your right knee and keep your left knee planted on the mat. Level two, bend your left knee deeply and grab a hold of your left foot. Pull the left foot in towards your low back as you continue to bend deeply in the right knee. Level three, hook your left foot inside of your left elbow crease. Continue to hug your left foot in closer to your low back. Level four, lift your right hand up to the sky. Bend your left elbow, as you reach your right hand down your back. Clasp your left hand with the right in the center of your back as you hold here for the full expression of this yoga pose.

PALM TREE

This is one of the most advanced yoga poses in this series. All levels bring your hand flat to the mat, feet six inches behind your hands. Bring your shoulders over your wrists and lean forward as you look forward. Level one, take a deep bend in your left knee as you lift your right leg up to the sky. Come up on to the ball of your left foot and take a small hop with the left leg lifted. Level two, bring both feet together on the mat and keep your hands planted on the mat. Take a deep bend in your knees and bring the shoulders directly over the wrists. Look forward and learn your body forward as you take a small hop. Level three, straighten your legs to the sky for full handstand as you hop up. Level four, lift your right hand up and bring your right hand to your chest for full palm tree, also known as one handed handstand.

PEACOCK POSE

For this advanced yoga pose, all levels will want to start off in a tabletop position. Level one, spin your hands around so that your fingertips face your feet. Level one, take a bend in your helps to make a shelf with your triceps. Level two, bring your weight over your arms so that your torso can rest on your triceps and begin to straighten your legs behind you keeping your feet on the mat. Level three, lift one leg off the mat. Level four, lift both legs off the mat and balance on your triceps.

PLOW POSE

All levels begin by lying down on your back with your legs out in front of you and your arms by your side. Reach your legs straight up to the sky. Level one, bring your hands to rest on your low back, fingertips facing up to the sky as you move into shoulderstand. Level two, to move more deeply into this yoga pose, reach your legs up and overhead, brining your toes to touch the ground behind your head. Squeeze your elbows in close and your shoulder blades together. Straighten through your legs as you walk your toes further out away from your head. Level four, bend the knees for deaf mans pose. Bring the knees to wrap around your hears. All levels, keep your neck straight in all levels of this for the safety of your neck.

PYRAMID POSE

All levels start off in a high lunge with your right leg forward and your left back. For this yoga pose level one, straighten your right leg and spiral your left heel down to the mat. Square through your hips and forward fold over your straight right leg. Level one, walk your hands towards the front of the mat as you release through your head and neck. Level two, bring your hands to a prayer position with the palms touching and elbows wide behind your back as you maintain your forward fold.

SAGE 1

All levels start in plank pose. Bring your shoulders over your wrists, pull your navel up and in, and flex your heels to the back of the room. Level one, bring your right knee to touch your left elbow. Level two, take a push up, while keeping your right knee on the left elbow. Level three, lift your left leg up and straighten it to the back of the room. Level four, to challenge yourself further in this yoga pose, straighten your right leg, keeping both knees straight as you balance here.

SAGE 2

All levels start in plank position, with the shoulders stacking over the wrists. Level one, bring your right knee to touch your right elbow. Level two, take a push up, while keeping your right knee resting on the right elbow. Level three, lift your left leg off the mat and send it straight back. Level four, straighten both legs and find your balance to hold this yoga pose.

SCALES POSE

Level one cross your legs, just like in easy pose. Level two come to half lotus pose. Level three come into full lotus pose. All levels, plant your palms by your hips. Root down through your palms and hinge your torso forward. Lean forward and look forward, as you lift your hips up off the mat to move into the full extension of this yoga pose.

SCORPION POSE

Full Scorpion is one of the more advanced yoga poses in the Ritual Hot Yoga Series. All levels begin in downward facing dog. Level one, bring your forearms down to the mat for dolphin pose. Keep your elbows shoulder distance as you press down through your forearms. Walk your toes in towards your elbows, only as far as you can keep your knees straight. Level two, move in to forearm stand, by pressing down through your forearms and lifting your legs up and off the mat. Level three, bend your knees up and overhead. Level four, touch your toes to your head as you balance here.

SIDE CROW

All levels start in the yoga pose know as chair. Sink your hips down and back. Bring a slight tuck to your tailbone and bring the weight in to your heels. Drop your shoulders down your back as you reach your hands up. Level one bring your hands to your hand in a prayer position. Level one keep your elbows wide as you twist to the right, hooking the left elbow outside of the right thigh. Level two, extend your arms apart. Level two, reach your right arm up and your left arm down. Level three, plant your palms on the mat beside your right hips to move in to Side Crow. Level three, hug your elbows in and bend them back to make a shelf with your triceps. Gaze size inches in-between and in front of your hands as you lift your feet off the mat. Pull your navel up and in to engage your core. Level four, straight your legs out to the left, while you maintain your balance. Level four, you can stay here or split your legs apart, straightening through the right and left leg.

STANDING BOW

All levels begin in a flamingo pose with the right knee in to the chest. Flex your right toes and bend the right knee, but keep it next to the left. Reach behind you to grab the inside of your right foot. Reach your left hand to the sky and begin to kick your left leg back as you reach forward. Pull your right shoulder back as you open through the chest and the right hip. Level two, tip your torso forward as you continue to reach and kick. Level three, Bring your body to be parallel with the floor. Level four, to move into a deeper version of this yoga pose, straighten your right leg behind you, while keeping the left leg strong and straight.

STANDING SPLITS

All levels begin in a forward fold at the top of your mat with your feet together. All levels bring your palms to the mat and lift your right leg up to the sky. Many people believe you must open your hips in this yoga pose, but in reality all levels should start with the hips square. Keep your left leg straight as you relax through your head and neck. Level two, grab your left ankle with your left hand, but keep your right hand on the mat. Level three, bring both hands to clasp around the left ankle as you balance here. Level four, fully straighten your right leg to the sky, but keep your hips squared.

STANDING TORTOISE

Level one, start in a yogi squat, hands at heart center, elbows wide. Level two, lift your hips up half way and reach your hands underneath your legs, bringing your hands to frame your heels. Level three, to work towards the full expression of this yoga pose, reach your hands underneath your legs and grab a hold of your butt. Level four, Clasp your hands behind you, as you straighten through your legs.

TOE STAND

All levels begin in mountain pose. Level one, move into lotus leg tree. Level one, bring the right foot to rest in your left hip crease. Level one bring your hands to your heart and balance here. Level two, forward fold over that right shin and relax through your head and neck. Level three, sink your hips down to rest on the left heel. Bring your fingertips to rest on the outside of your hips as you balance here.  Level four, bring your right hand to your heart and then bring the left hand to meet the right. Level four, find one point of focus to support your balance here.

TRIPOD HEADSTAND

To move into this yoga pose, all levels begin in a tabletop position with your knees hip distance apart and your shoulders over your wrists. All levels bring the flat part of your head to the mat, six inches in front of your hands to create a triangle between your head and hands. From here, level one lift your hips and walk your feet in closers towards your hands. Keep your elbows bending in and back to make a shelf with your triceps. Level one, hold here building strength and working on your alignment. Level two, walk your feet in even closer and bring your right shin to rest on your right tricep and then your left shin to rest on your left tricep. Level three, squeeze your knees in to midline and then hug your knees in to your chest. Level four, extend your legs up to the sky as you balance here.

WARRIOR III

To master this yoga pose, all levels begin in flamingo pose with the right knee in to your chest. All levels send your right leg back, while keeping the left leg straight. Root down through your left big toe and pull your left thigh up and in. Reach your torso forward, brining it parallel to the mat. Squeeze your shoulder blades behind your back, as you open up through the heart center. Level one, bring both hands to press against your left thigh as you balance here. Level two, bring your hands to a prayer position at your heart center with the elbows wide. Level three, reach both arms forward. Level four, interlace all fingers but your pointer fingers and reach your arms forward. Drop your shoulder down your back as you reach and kick.

WHEEL POSE

Level one, lay down on your back and plant your feet on the mat. Keep your feet hip distance apart. Keep your palms by your hips. Engage your gluts as you lift your hips up and off the mat. Level one you can leave your hands by your hips or clasp your hands underneath you, interlacing all ten fingers. Hug your knees in towards midline as you continue to lift your hips. Level two, plant your palms by your shoulders setting yourself up for full wheel. Level two, straight the arms as you lift your hips up towards the sky. Level three, bring your forearms down to the mat, keeping your elbows shoulder distance apart. Level four, lift one leg up to the sky. Level four, straighten through your lifted leg as you hold here in the most advanced variation of this yoga pose.

WIDE SPLITS

All levels start in a seated position with your legs extended straight in front of you, flexing your toes to your face. Level one, extend your legs out to the right and left for a wide legged seat. Level one, walk your hands to the front of the mat for a forward fold as you release through your head and neck. Level two, keep your legs wide and press yourself up onto your feet as you continue opening up through your hips. Level three, keep the feet wide as you walk our hands forward and continue to move your hips closer to the mat. For the fullest expression of this yoga pose, level four students, bring your hips to touch the mat and fold your body forward.