Bikram Yoga
The original hot yoga – it’s for every body
Bikram Yoga, also known as Hot Yoga, 26&2, or Bikram Method, is the original hot yoga series. This sequence was designed nearly 50 years ago to bring the benefits of yoga to everyone. Whether you’re a beginner or advanced, sick or healthy, young or old, in shape or injured, sad or smiling, it’s for you to make yours. This practice is intense, challenging, and best of all extremely rewarding.
minutes
degrees
%
humidity
postures
breathing exercises
potential benefits
The Bikram Yoga Sequence
Pranayama Breathing
(Breathing Exercise)
Increases lung capacity and elasticity. Improves flexibility in your neck and shoulders.
Half Moon with Hands-to-Feet
Ardha-Chandrasana with
Pada-Hastasana
Improves spine flexibility and core strength.
Awkward (Parts I, II, III)
Utkatasana
Strengthens legs and arms, improving circulation to the lower joints.
Eagle
Garurasana
Improves flexibility in the largest joints of the body: scapulae, shoulders, elbows, wrists, hips, knees, and ankles. Flushes and activates the lymphatic system.
Standing Head-to-Knee
Dandayamana-Janurshirasana
Develops concentration, determination, and patience. Great for the cardiovascular system.
Standing Bow Pulling
Dandayamana-Dhanurasana
Improves cardiovascular function and circulation to the heart and lungs. Develops balance between strength and flexibility.
Balancing Stick
Tuladandasana
Strengthens the heart and improves artery function.
Standing Separate Leg Stretching
Dandayamana-Bibhaktapada-Paschimotthanasana
Releases tension in the lower back. Combats clinical depression.
Triangle
Trikonasana
Exercises the circulatory, digestive, immune, reproductive and muscular systems – all at the same time.
Standing Separate Leg
Head-to-Knee
Dandayamana-Bibhaktapada-Janushirasana
Stretches and tones the spine and nervous system. Balances pituitary and thyroid glands.
Tree
Tadasana
Improves hip and knee flexibility.
Toe Stand
Padangustasana
Strengthens core muscles and weak joints.
Dead Body
Savasana
Returns circulation to normal. Promotes mental clarity and physical relaxation.
Wind Removing
Pavanamuktasana
Optimizes function of the digestive system.
Sit-up
(not an asana)
Strengthens abdomen and increases energy.
Cobra
Bhujangasana
Increases spine strength and flexibility and relieves lower back pain. Improves function of intestines, liver, kidney, and spleen.
Locust
Salabhasana
Increases spine strength and flexibility, and relieves upper back pain. Improves circulation in the arms, combatting tennis elbow and carpal tunnel syndrome.
Full Locust
Poorna-Salabhasana
Increases spine strength and flexibility and relieves back pain, especially in the middle spine.
Bow
Dhanurasana
Increases strength of entire spine.
Fixed Firm
Supta-Vajrasana
Improves circulation to the lower limbs and flexibility of the lower spine, hips, knees, and ankle joints.
Half Tortoise
Ardha-Kurmasana
Increases blood flow to the brain, promoting mental well-being, memory, and clarity. Relieves neck and shoulder tension.
Camel
Ustrasana
Stretches the throat, lungs, abdominal organs, shoulders, and hips. Releases emotional tension.
Rabbit
Sasangasana
Creates maximum extension of spine, increasing spine mobility. Reduces tension in neck, shoulders, and back muscles.
Head-to-Knee with Stretching
Janushirasana with Paschimotthanasana
Stimulates the immune and lymphatic systems. Helps balance blood sugar levels.
Spine Twisting
Ardha-Matsyendrasana
Increases circulation and nutrition to the spinal nerves, veins, and tissues
Blowing in Firm
Kapalbhati (Breathing Exercise)
Good for internal organs, digestive system, and abdominal muscles. Learn more about the postures, benefits, and technique over on our blog.
See the full posture sequence
Our Yoga Lineage
Our particular style of yoga was developed from the teachings of Paramahansa Yogananda, a spiritual leader who dedicated his life to spreading the teachings of Kriya Yoga as a practical and scientific path to Self-Realization. Hatha yoga postures were a part of this system. In the 1920’s he came to the US to make Kriya Yoga available to the West, and in time created the Self-Realization Fellowship (SRF). He is also the author of the famous “Autobiography of a Yogi” – a seminal text that is said to be the only book Steve Jobs had on his personal iPad!
Yogananda’s brother, Bishnu Ghosh then formed a therapeutic yoga school in Kolkata, India, offering a prescription of Hatha Yoga postures for an individual’s specific ailments. He also combined weightlifting and bodybuilding with Hatha yoga practice to promote physical and mental wellness.
In the late 1960s, after studying with Bishnu Ghosh for years, Bikram Choudhury distilled this particularly powerful sequence from the broader teachings of yoga and his personal, practical exploration of the health of the human body and mind. With Bikram Yoga, his vision was to maximize the therapeutic benefits for beginners and beyond, to make this yoga accessible as a healing tool for people all over the world.
And we know from our own practice it works. Even now, the journey of yoga, the lineage continues – one person, one yoga practice at a time. From Paramahansa, to Bishnu, to Bikram, to each BYSJ Teacher, and to every person practicing on their mat.