While the pretzels do, occasionally, happen at the highest levels of yoga practice, a student can get great benefit from yoga long before any “pretzeling” is required. At the simplest, introductory levels, yoga “asana,” or postures, resemble the basic stretches you once saw in high school gym class – but carried out with a slow deliberation that listens to the body’s response, rather than the jerking callisthenic motion you may remember. Sitting Poses There a number of sitting posture that we do in our Dallas hot yoga studios. You can check out a few over at yoga journal. Cow Face Pose , Hero Pose , Head-to-Knee , and we do a spine twist that is similar to this posture . Each of these postures is excellent for beginners and challenging as you progress. Supine Poses From a position flat on your back, you can undertake any number of yogic postures that increase strength and flexibility while feeling stable and comfortable for beginners. Some examples of supine poses include a variety of shoulder stretches that also loosen the chest muscles, leg lifts and circles, and basic twists that increase flexibility of the spine and shoulder blades. Standing Poses Standing poses may be the most difficult to master in the beginning, as they require balance as well as flexibility, but their benefits cannot be overstated. Beginning standing postures include forward bends, side bends, and even beginning backbends that involve balancing on the flats of your feet and looking towards the ceiling, bending backwards as far as your body will comfortably allow. Even the most basic standing backbend is a surprisingly good cardiovascular and strength-based workout for the core muscles and the large muscles in the legs. Safety and Progress At Sunstone , we’re here to make sure your practice is a success. Check out YogaPoint for a basic series you can practice at home to increase your confidence before you even set foot in our studio. To reap the full benefits of hot yoga (yes, even Dallas hot yoga), come to the studio and let us show you what we have to offer. Whether you’re brand new to yoga or a seasoned practitioner looking to try something new, we’re here to bring your practice alive. We do recommend that you consult your doctor before starting any exercise routine, and that you stop at once if you feel dizzy or weak during practice. Children under 12 years of age should only practice for short periods and hold asana for a short duration. Menstruating women are sometimes instructed by some doctors not to perform inverted poses, and pregnant women should undertake yoga only under a qualified instructor to ensure the safety of mother and child.