YogaLife Mia

Standing Deep Breathing (Pranayama) – Technique, Breathing Rhythm & Benefits

Standing Deep Breathing is the first exercise in the Traditional 26 Hot Yoga Sequence. It prepares the body and mind for practice by increasing lung capacity, improving circulation, and bringing focus into the present moment.

Proper Technique

Stand tall with your feet together.

Interlock your fingers under your chin.

Keep your elbows touching each other and lift them slightly forward.

Lengthen your spine and relax your shoulders.

Keep your gaze straight ahead.

Throughout the exercise, maintain a strong posture and engage your core.

Breathing Rhythm

Inhale

Slowly breathe in through your nose.

Lift your elbows up and out to the sides.

Open your chest completely.

Fill your lungs from the bottom to the top.

Feel your rib cage expand in all directions.

Exhale

Slowly breathe out through your mouth.

Bring your elbows together in front of your chest.

Gently lower your head back while keeping your spine long.

Empty your lungs completely.

Create a controlled, steady exhalation.

Breathing Pace:

Inhale slowly and deeply.

Exhale slowly and completely.

Match each movement with the breath.

Focus on quality rather than speed.

Benefits of Standing Deep Breathing

✓ Increases lung capacity and oxygen intake

✓ Improves blood circulation throughout the body

✓ Warms up the respiratory system for the practice ahead

✓ Opens the chest, shoulders, and upper back

✓ Enhances concentration and mental clarity

✓ Helps reduce stress and anxiety

✓ Improves posture and body awareness

✓ Prepares the body for the heat and intensity of the Hot Yoga class

Teacher's Reminder

"Take the deepest breath of your day. Fill your lungs completely, open your chest, and let every exhale release stress and tension. Focus only on your breath. This is where your practice begins."

Breathe deeply. Stay present. Trust the process.

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Welcome to GlowbyMia Hot Yoga

I’m Mia, a professional Hot Yoga and fitness instructor with over 9 years of teaching experience. I also teach at LA Fitness, where I instruct strength training, cycling, step classes, swimming, Hatha Yoga, Ashtanga Yoga, Yin Yoga, and more.

My greatest passion is Traditional Bikram Hot Yoga — the classic 26 postures practiced in a heated room. Hot Yoga helps improve flexibility, balance, core strength, circulation, stress relief, and weight loss while leaving your body feeling refreshed and energized.

My teaching style is supportive, professional, and beginner-friendly. I truly want to help more people become healthier, stronger, and happier through yoga.

Classes are only $15 and available in 90, 75, 60, and 45-minute sessions.

Your visit also includes:• Free shower access• 4 Korean sauna rooms• Salt room• Charcoal room• Natural wood sauna room

We also offer facials, massage therapy, foot reflexology, Korean body scrub services, and relaxation spaces.

Opening this studio has always been my dream. I hope everyone who practices here can enjoy the happiness of a healthy lifestyle together.

Glow by Mia Hot YogaHeat • Sweat • Strength • Transformation
Ticktock / Yogalife mia
Instagram / Yogalife.mia
Facebook / yogalife mia
Youtube / Yogalifemia

The Traditional 26 Postures Hot Yoga
Inspired by the original Bikram sequence

This is not just yoga.
This is a full body transformation.

Practiced in a heated room, the traditional 26 postures are scientifically designed to work every part of the body — muscles, joints, spine, organs, circulation, balance, and mind.

Why do so many people fall in love with Hot Yoga?

• Burns calories naturally through heat and movement
• Helps support healthy weight loss and body toning
• Increases flexibility much faster than regular yoga
• Improves posture and spinal alignment
• Builds balance, focus, and mental strength
• Strengthens the core and stabilizing muscles
• Improves circulation and oxygen flow
• Encourages deep sweating and detoxification
• Reduces stress, anxiety, and mental fatigue
• Helps improve sleep and energy levels
• Trains discipline, patience, and concentration

The beauty of the traditional 26 postures is balance.

Every posture prepares your body for the next one.
Forward bends, backbends, twists, balancing poses, and breathing exercises work together to create a complete healing system for the body.

Many students notice:
• Better balance and coordination
• Stronger legs and core stability
• Improved flexibility in hips and shoulders
• Relief from stiffness and tight muscles
• More confidence and mental clarity

Unlike many modern yoga styles, this traditional sequence follows the same structure every class, allowing your body to improve safely and consistently over time.

The heated room helps muscles open deeply, making stretching more effective while also increasing endurance and cardiovascular activity.

This is why Hot Yoga is often more intense than regular yoga:
• More sweat
• More focus
• More endurance
• More calorie burn
• Faster flexibility improvement
• Stronger mental training

26 postures.
60 minutes.
One room full of heat, discipline, and transformation.

Your first class may challenge you.
But your body will thank you after every practice.

Welcome to Glowby Mia Hot Yoga

I’m Mia, a professional Hot Yoga and fitness instructor with over 9 years of teaching experience. I also teach at LA Fitness, where I instruct strength training, cycling, step classes, swimming, Hatha Yoga, Ashtanga Yoga, Yin Yoga, and more.

My greatest passion is Traditional Bikram Hot Yoga — the classic 26 postures practiced in a heated room. Hot Yoga helps improve flexibility, balance, core strength, circulation, stress relief, and weight loss while leaving your body feeling refreshed and energized.

My teaching style is supportive, professional, and beginner-friendly. I truly want to help more people become healthier, stronger, and happier through yoga.

Classes are only $15 and available in 90, 75, 60, and 45-minute sessions.

Your visit also includes:• Free shower access• 4 Korean sauna rooms• Salt room• Charcoal room• Natural wood sauna room

We also offer facials, massage therapy, foot reflexology, Korean body scrub services, and relaxation spaces.

Opening this studio has always been my dream. I hope everyone who practices here can enjoy the happiness of a healthy lifestyle together.

Glow by Mia Hot YogaHeat • Sweat • Strength • Transformation

Welcome to Glowby Mia Hot Yoga

I’m Mia, a professional Hot Yoga and fitness instructor with over 9 years of teaching experience. I also teach at LA Fitness, where I instruct strength training, cycling, step classes, swimming, Hatha Yoga, Ashtanga Yoga, Yin Yoga, and more.

My greatest passion is Traditional Bikram Hot Yoga — the classic 26 postures practiced in a heated room. Hot Yoga helps improve flexibility, balance, core strength, circulation, stress relief, and weight loss while leaving your body feeling refreshed and energized.

My teaching style is supportive, professional, and beginner-friendly. I truly want to help more people become healthier, stronger, and happier through yoga.

Classes are only $15 and available in 90, 75, 60, and 45-minute sessions.

Your visit also includes:• Free shower access• 4 Korean sauna rooms• Salt room• Charcoal room• Natural wood sauna room

We also offer facials, massage therapy, foot reflexology, Korean body scrub services, and relaxation spaces.

Opening this studio has always been my dream. I hope everyone who practices here can enjoy the happiness of a healthy lifestyle together.

Glow by Mia Hot YogaHeat • Sweat • Strength • Transformation

Welcome to Glowby Mia Hot Yoga

I’m Mia, a professional Hot Yoga and fitness instructor with over 9 years of teaching experience. I also teach at LA Fitness, where I instruct strength training, cycling, step classes, swimming, Hatha Yoga, Ashtanga Yoga, Yin Yoga, and more.

My greatest passion is Traditional Bikram Hot Yoga — the classic 26 postures practiced in a heated room. Hot Yoga helps improve flexibility, balance, core strength, circulation, stress relief, and weight loss while leaving your body feeling refreshed and energized.

My teaching style is supportive, professional, and beginner-friendly. I truly want to help more people become healthier, stronger, and happier through yoga.

Classes are only $15 and available in 90, 75, 60, and 45-minute sessions.

Your visit also includes:• Free shower access• 4 Korean sauna rooms• Salt room• Charcoal room• Natural wood sauna room

We also offer facials, massage therapy, foot reflexology, Korean body scrub services, and relaxation spaces.

Opening this studio has always been my dream. I hope everyone who practices here can enjoy the happiness of a healthy lifestyle together.

Glow by Mia Hot YogaHeat • Sweat • Strength • Transformation