Bikram yoga: the 26-posture sequence in a hot room

Bikram yoga is the best-known form of hot yoga: the same postures, in the same order, in a room heated to around 40°C. It suits people who like structure and a hard sweat, and not those who want variety or struggle in the heat.

What are the 26 postures of Bikram yoga?

The sequence is usually counted as 26 postures, and that count includes two breathing exercises: Standing Deep Breathing at the start and Blowing in Firm, a quick kapalbhati breath, near the end. Classes run for 90 minutes and each standing posture is generally done twice.

Standing series

1. Standing Deep Breathing
2. Half Moon with Hands to Feet
3. Awkward Pose
4. Eagle Pose
5. Standing Head to Knee
6. Standing Bow Pulling
7. Balancing Stick
8. Standing Separate Leg Stretching
9. Triangle
10. Standing Separate Leg Head to Knee
11. Tree
12. Toe Stand

Floor series

13. Dead Body (Savasana)
14. Wind Removing
15. Sit-up
16. Cobra
17. Locust
18. Full Locust
19. Bow
20. Fixed Firm
21. Half Tortoise
22. Camel
23. Rabbit
24. Head to Knee with Stretching
25. Spine Twisting
26. Blowing in Firm

Several overlap with shapes from other classes, such as Eagle, Tree and Camel Pose, though Bikram cues them its own way. A short Savasana comes between many floor postures.

Where did Bikram yoga come from?

Bikram Choudhury, born in Calcutta, built the sequence from the hatha yoga he learned in India. He moved to the United States in the early 1970s and opened a studio in Los Angeles, and the style spread to studios around the world over the following decades. Teachers learn a set dialogue, so the class sounds much the same everywhere.

The founder later faced several lawsuits in the United States, including allegations of sexual assault and harassment brought by former students and staff, and he left the country in the 2010s. A US court also ruled that the sequence could not be protected by copyright. Many studios now teach the same postures under names such as Hot 26, Hot 90 or 26 and 2, with no link to the founder.

What does the heat do?

The room is usually set to about 40°C, with humidity added. Many people find warm muscles feel easier to move, and the heat makes the class feel much harder than the same postures at room temperature. You will sweat a lot, and most of that sweat is your body cooling itself. Feeling looser does not mean it is safe to push further into a stretch, so keep the same limits you would in a cool room.

Is Bikram yoga safe?

Practising in a hot room adds real strain. Check with a doctor before you start if you have heart or blood pressure problems, diabetes, a history of heat exhaustion or fainting, or if you take medicine that affects how you handle heat.

• Pregnancy. Most guidance advises against practising in a heated room while pregnant. See this guide to yoga in pregnancy and after birth for gentler options, and talk to your OB or midwife.
• Hydrate ahead. Drink through the day, eat lightly a few hours before, and bring water and a towel.
• Rest whenever you need to. Lying down on your mat is always allowed.
• Know the warning signs. Dizziness, nausea, a headache, cramps, chills or confusion mean stop, lie down and cool off. Leave the room if you need to.
• Stop for pain. Sharp joint pain, especially in the knees in Fixed Firm or the neck in Camel and Rabbit, means ease out. See a doctor or physio if pain lasts.

How do you prepare for your first Bikram class?

Wear light, quick-drying clothes, bring a large towel for your mat, and arrive 15 minutes early to tell the teacher it is your first class and mention any injuries. Expect to sit out some postures. Our guide on what to wear to yoga covers outfits for hot rooms.

Where can you do Bikram yoga in Manila?

Several Metro Manila studios teach the 26-posture sequence, including Bikram Yoga Makati in Salcedo Village and studios that run it as Hot 26. Our page on hot yoga in Manila lists heated classes by area, and the shortlist of the best hot yoga studios in Manila compares them. For heated flow classes, see the hot yoga guide.