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.
The Bikram Yoga Sequence
Increases lung capacity and elasticity. Improves flexibility in your neck and shoulders.
Half Moon with Hands-to-Feet
Improves spine flexibility and core strength.
Awkward (Parts I, II, III)
Strengthens legs and arms, improving circulation to the lower joints.
Improves flexibility in the largest joints of the body: scapulae, shoulders, elbows, wrists, hips, knees, and ankles. Flushes and activates the lymphatic system.
Develops concentration, determination, and patience. Great for the cardiovascular system.
Standing Bow Pulling
Improves cardiovascular function and circulation to the heart and lungs. Develops balance between strength and flexibility.
Strengthens the heart and improves artery function.
Standing Separate Leg Stretching
Releases tension in the lower back. Combats clinical depression.
Exercises the circulatory, digestive, immune, reproductive and muscular systems – all at the same time.
Standing Separate Leg
Stretches and tones the spine and nervous system. Balances pituitary and thyroid glands.
Improves hip and knee flexibility.
Strengthens core muscles and weak joints.
Returns circulation to normal. Promotes mental clarity and physical relaxation.
Optimizes function of the digestive system.
(not an asana)
Strengthens abdomen and increases energy.
Increases spine strength and flexibility and relieves lower back pain. Improves function of intestines, liver, kidney, and spleen.
Increases spine strength and flexibility, and relieves upper back pain. Improves circulation in the arms, combatting tennis elbow and carpal tunnel syndrome.
Increases spine strength and flexibility and relieves back pain, especially in the middle spine.
Increases strength of entire spine.
Improves circulation to the lower limbs and flexibility of the lower spine, hips, knees, and ankle joints.
Increases blood flow to the brain, promoting mental well-being, memory, and clarity. Relieves neck and shoulder tension.
Stretches the throat, lungs, abdominal organs, shoulders, and hips. Releases emotional tension.
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.
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.