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The health and wellbeing benefits of yoga are widely known. Yoga increases flexibility, promotes good posture, increases muscle strength, helps manage stress and offers respiratory and cardiovascular benefits. It’s no wonder millions of Americans now practice yoga as part of their regular workout regimen.

If you want to take things up a notch in your yoga practice, try some form of hot yoga. Some of the benefits of heated yoga are: improved flexibility and range of motion, release of toxins, improve weight loss benefits, and building the immune system.

There are lots of other forms of hot yoga such as Bikram, Moskha and Hot Power Yoga. Whichever type of hot yoga you try, it’s important to start off slow. Some teachers advice new students to simply sit in the heated room for the first session in order to acclimate to the intense heat and humidity.

Last, but certainly not least, you’ll need a couple of extra essentials for hot yoga sessions:

Hot yoga mat towel: needless to say, you will sweat A LOT when doing hot yoga. So much so that your yoga mat will be drenched and slippery without the help of a super-absorbent yoga mat towel over it. Pick one that’s long and wide enough to cover your entire yoga mat.

Moisture-wicking yoga clothes: choose yoga clothes that fit close to the body but allow a full range of movement. Quick-drying fabrics are always best. Most practitioners of hot yoga opt to wear shorts instead of yoga pants.

Bound Angle Pose is a simple pose that many intermediate poses are based off of. While it may feel relatively easy at first, it is important to recognize that you can improve your comfort and flexibility in this pose step by step for years on end without ever fully mastering it. Bound Angle Pose is a variation of cross-legged sitting pose, but in this pose the soles of your feet meet together and your knees drop as they blend into the floor.

Begin sitting with your feet outstretched in front of you, your back straight and tall. If sitting in this position is uncomfortable for you, consider sitting on a blanket or bolster. Next, after taking a deep breath, bring your legs in toward your chest, your knees out toward the ground, and your feet together at your groin.

At first this position may seem uncomfortable-- don't worry, the tightness in your thighs and groin will relax over time. If you are unable to bring your feet close to you, let them rest facing together where it feels most comfortable. Let your knees drop to the ground, pressing very lightly on them with your hands if it feels good.

Once you are in position, grasp your hands around your toes. Keeping your back straight and shoulders dropped, take several deep breaths here and just enjoy the pose. When you are ready, unravel yourself and go back to sitting with your legs in front of you. Feel free to enter and exit this pose as many times as you like. As you get more and more comfortable with the pose, work on your flexibility, bringing your feet closer to your body and your knees closer to the ground.

These lovely green pants are perfect for practicing yoga. They have enough stretch to allow you to be in control of your movements without being restricted.

The wide legged forward bend pose is very straight forward, but like most yoga poses, it can be challenging at first. This pose particularly challenges the hamstrings, gluteus muscles (aka butt muscles), lower back and shoulders. By first mastering the wide legged forward bend pose, you will better prepare yourself for the very challenging and advanced shoulder stand pose.

First of all, you will want to work on the positioning of your feet. Depending on your height and flexibility, you will position your feet closer or further apart. Your feet should be between 3-4 feet apart (the taller you are, the wider you should position your feet). Feel free to experiment with your positioning and know that this is completely flexible. After you have placed your feet at a distance in which you feel comfortable, take a deep breath and slowly bend from your hips and reach your head to the ground.

As you bend, you will want to support your upper body with your hands, arms, and shoulders. Reach your hands down to rest on either side of your head. Your forearms should be perpendicular to the floor while your elbows create a 90 degree angle. Depending on your flexibility, your head may not reach the floor completely. In that case, you can let your head dangle if it feels comfortable on your back, but do not lose the stiffness in your upper body. Your upper body should be engaged at all times in the pose.

As you bend, really concentrate on lifting your hips upward while folding your upper body downward to the ground. This stretching in opposite directions will be difficult, but is necessary to achieve the full results of the pose. Let yourself relax in the pose as long as it feels comfortable-- no more than 30 seconds. Breathe deeply as you unfold and return to a standing position. Bring your feet back in together to rest under your body and lift your hands above your head to stretch your back and shoulders.

To achieve flexibility in your movements you will also need flexible clothing. This Nike top is perfect for the practice of yoga.

Definitely do not dive into the knee-opening pose on your first try-- most people have incredibly tense knees that do not easily lend themselves to this kind of pose. Remember learning yoga is a process, so be prepared to use a block or blanket in the beginning.

First begin in a standing position with your feet about shoulder width apart. Slowly lower yourself to the ground, with your knees bent (not resting on the ground) and your butt resting on your heels. At this point you should be in a semi-crouching position. Place your hands on either side of your hips in order to retain your balance. Stay for several breaths in this position as you get used to the pressure on your knees. If this is enough for you, stay in this position for about 20 more seconds before unraveling back into a standing position.

If your knees are enjoying the slight pressure and it feels welcoming, you can move on to the next step of the pose. Slowly lower your knees onto the ground, curl your feet under so the bridges of your feet are facing up to the ceiling. Let your butt rest on the underside of your feet if it feels comfortable. If this is too much of a strain on your knees, you can place a blanket or block underneath your butt to relieve the pressure on your knees. If you feel ready, you can also choose to widen your stance a bit and let your butt rest between your ankles so that you are touching the ground. This position is the most challenging, so do not attempt it until you feel comfortable.

Rest in this position for a few breaths, or longer if you are enjoying it, and then slowly unravel back into a standing position. Remember that it may take time for your knees to be open enough for this position to feel comfortable.

Certain yoga poses require thicker mats, similar to those used in the practice of pilates. If this pose was hard on your knees because your mat was not thick enough, consider purchasing a thicker mat.

Now that you've started to master your sense of balance, it's time to challenge this new found skill to the next level. As a reminder, finding your center of gravity and sense of balance can be done by concentrating your gaze on an object several feet in front of you. Allowing your eyes to rest on a stationary object at a comfortable distance will serve to assist you in achieving a solid balance. Before you begin this pose, practice finding your balance several times. This skill will be very important when attempting the Hand to Foot Pose.

First, begin in a standing position. Slowly lift your right knee up towards your heart. Next, take your right hand and reach towards your right foot (now raised). Once your right foot has been grasped by your right hand, extend your leg outwards, straightening your knee. If your hamstrings are tight and you are unable to extend your leg and straighten your knee, you may need to use a strap. If this is so, wrap the strap around the arch of your foot and hold the ends in your hand, extending your leg outwards. Your goal will be to eventually complete the pose without the assistance of the strap, but depending on your hamstring's tightness, you may need to put some work into it.

As you stand with your leg out to the side, breathe deeply and continuously. Keep your leg extended for 30-40 seconds if you are able, and then slowly release your leg to the ground. Take a break in standing position as you ready yourself to enter the pose once more. When you are ready, try the pose again, this time with your left hand and left leg.

You may notice that this pose is easier to accomplish on one side of your body than the other-- this is completely normal and is usually the case in yoga. Bodies are not completely symmetrical and muscles vary in tightness and strength. Be aware of these differences but strive to equalize them over time.

A good introduction to the vast world of standing poses is the simple tree pose, or Vrksasana. The tree pose is a good place to start because it requires the mastery of balance-- an essential aspect of the practice of yoga. If you are a little shaky when it comes to balance, try a few of these pointers before we begin.

When attempting to balance, it can be extremely helpful to focus on one point several feet in front of you, at a comfortable position. Focusing on one spot will help your body to center itself. The more you glance around the room, shifting your gaze, the harder it will be to balance. Another tip is to place a finger from one hand on your bellybutton. This also will give you the focus you need to stay calm, still and centered. If you're having trouble with the Tree Pose due to balance issues, try these tips as you practice.

First of all, start in standing position. Take a deep breath, anchor your left foot solidly on the ground, and lift your right foot with your hands. Slowly guide your right foot to rest on the inside of your left leg, as far up to your groin as is comfortable. Let the sole of your foot relax as it rests on your left leg. Relax your pelvis so that it is centered and neutral.

When you are ready, release your hand from your foot and anchor yourself deeper into the pose. Raise your hands above your head, if possible, and take a deep breath. Remain in the Tree Pose for about 30 seconds, if you're able, and then taking a deep breath, let your foot down slowly. Take several breaths in standing position, and when you're ready, repeat the process on the other side.

This exercise can be difficult when wearing socks, so consider taking your socks off for this one-- bare feet provide more traction for the Tree Pose, which can make it easier for beginners. Likewise, the exercise can be easier when done in shorts. Give these shorts a try if you're slipping.

The Chair Pose, or Utkatasana, is a very intense and demanding yoga pose. While you may have tried similar versions of this pose, the yoga version is quite different and difficult in a different way. It is called the chair pose because it challenges practitioners to sit in a sort of quasi floating-chair, without the support we're used to receiving from underneath. This pose works our quad and glute muscles particularly hard, with our backs and shoulders getting quite a workout as well.

To begin this pose, start in a standing position. Then take a deep breath and bend your knees in the way you would do if you were to sit in a chair. Bring your butt as parallel to the ground as possible without straining your back too much. Lift your hands above your head for balance, and keep your back straight. Make sure that your knees do not extend much beyond the tip of your toes, for this will put too much strain on your knees.

As you sit your knees should form approximately a 90 degree angle. While you may not achieve this perfect angle your first try, it is something you should work toward. Hold the pose for about 30 seconds and release, straightening up into a standing position. Because the pose is very demanding on the body, be sure to take it easy at first. Between poses you can stretch out your quads and back slightly, using whichever stretches you prefer. When you are ready, enter the pose again, remembering to breath consistently throughout the entire pose.

As you continue to practice yoga and gather various personal prop items, you may find yourself in need of a good travel bag. This Patagonia bag is great for packing up yoga items, like a bolster, a strap or two, and a block.

The head-to-knee forward bend is a great stretch for those with tight hamstrings and calves. It's also a great pose for loosening the tension in your lower back and shoulders, when done correctly.

First you will want to sit on the floor with both of your legs stretched out in front of you. Depending on your flexibility, you will likely want to put a blanket or bolster underneath your butt. At first, err on the side of caution and use the bolster before trying this pose without one.

After you have reached a comfortable sitting position with your legs extended and your feet in a flexed position, you will pull in your right foot close to your center so that the sole of your foot rests comfortably against your left inner thigh. Adjust your position so that you leg feels comfortable and is not strained. Then slowly you will reach your body towards your outstretched foot. As you do this, concentrate on reaching your chest-bone towards your foot without collapsing your lower back into an arch. You will want to support your back the entire pose so as not to stress it.

Stretch as far as you are able comfortably to do, and let your hands and forearms rest on either side of your left foot. Relax your body forwards as you attempt to connect your forehead to your left knee. Of course, you may not be able to reach this far at first, and that is fine, but that should be your goal to work towards.

As you relax in this position, take deep breaths throughout. After about 30-45 seconds, you can unravel yourself and stretch both of your feet forwards just like you started. Take several breaths here as you relax and recuperate. When you are ready, you can switch sides by bringing your left foot into your center and stretching your body over your right stretched foot.