The Y7-Inspired Hot Vinyasa Yoga Flow You Can Do at Home
Straight from the founder of the über-popular hip-hop yoga studio.
New York City–based Y7 Studio is known for its sweat-dripping, beat-bumping hot yoga workouts. Thanks to their heated, candlelit studios and lack of mirrors, it's all about focusing on the mind-body connection, and using the hip-hop music to motivate you through your flow. (More on that here: Is Your Trendy Hip-Hop Yoga Class Still Considered "Real" Yoga?)
If you don't live in New York or LA (Meghan Markle herself has been known to frequent the West Hollywood location), you can create the same experience for yourself at home by following along with founder Sarah Levey's Vinyasa flow. (Space-heaters optional!) Move with your breath from each pose as you build your strength and concentration. (New to yoga? Get started by learning the 12 top tips for beginner yogis.)
How to do it: Hold each pose for three breaths before flowing to the next. Then repeat the sequence on the other side. Next, speed up your flow to one breath, one movement.
Signature Hot Yoga Flow
A. Kneel with knees slightly apart and crawl hands forward. Keeping arms long and in front of you, allow forehead to rest on the ground.
A. Come onto all fours. Tuck toes and lift hips high, reaching sitz bones toward the ceiling. Reach heels back toward the mat without touching. Drop head so neck is long.
B. Wrist creases stay parallel to the front edge of the mat. Press into the knuckles of forefinger and thumbs to alleviate pressure from wrists.
A. From downward dog, lift right leg to ceiling and step between hands to a low lunge.
B. Transfer weight into feet and reach arms up toward the ceiling, framing face. Keep right knee bent at a 90-degree angle. Be sure the knee doesn't move beyond the ankle.
A. From high lunge, spin left heel down with foot slightly angled out.
B. Windmill arms open. Left arm reaches toward the back of the mat and right arm reaches to the front of the mat, palms facedown. Keep right knee at a 90-degree angle, in line with right ankle.
C. Drop shoulders away from ears, tuck tailbone, and knit front ribs in. Gaze is over the middle finger of the front hand.
A. From Warrior II, lean back, opening chest to the left, resting left arm on the left shin or thigh and extending right arm toward the ceiling.
B. Keep front knee directly over front ankle and drop shoulders away from ears.
Extended Side Angle
A. From reverse warrior, place right hand on floor in front of right foot and extend left arm overhead.
A. From extended side angle, straighten right leg and shift left hip back, keeping right hand on right foot and left arm overhead.
A. With a gentle bend in the right knee and right fingertips placed lightly on the floor, stretch from the front hip all the way through the underarm, engaging the side body and core to stay light on fingertips.
B. Look down at a focal point before moving to keep your balance. Then use the power of the right leg to help lift the back leg off the ground, rotating to stack the whole left side of the body on top of the right while right arm reaches toward the ceiling.