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