Quick answer
Bikram yoga is a 90 minute class of 26 postures, 24 poses plus 2 breathing exercises, practiced in the same order every time in a room heated to about 105°F (41°C) with 40% humidity. It builds strength, flexibility, balance and focus. Beginners should hydrate well, eat lightly beforehand and rest whenever they need to.
| Class length | 90 minutes (60 minute express classes are common) |
|---|---|
| Postures | 26: 24 asanas and 2 breathing exercises |
| Room | About 105°F (41°C) and 40% humidity |
| Lineage | Hatha yoga of Bishnu Ghosh, Kolkata |
| Also called | 26 and 2, Original Hot Yoga, Hot 26 |
| Level | All levels, with care |
Contains affiliate links. As an Amazon Associate we earn from qualifying purchases. Disclosure
Bikram yoga is where our founder, Jessica Bernstein, started in 2010, and it is still her favorite practice. It is intense, humbling and surprisingly simple: the same 26 postures, in the same order, in a hot room, every single class. That repetition is the point. You get to watch yourself change.
This guide covers what Bikram yoga is, the full 26 posture sequence, the benefits and risks of practicing in the heat and exactly how to survive, and enjoy, your first class.
What Is Bikram Yoga?
Bikram yoga is a fixed sequence of hatha yoga postures practiced in a heated room. A traditional class lasts 90 minutes and moves through a standing series, a short Savasana and a floor series, then closes with a breathing exercise. Most poses are done twice. The room is kept around 105°F (41°C) with about 40% humidity, which warms the muscles and makes you sweat a lot.
It is one type of hot yoga. Hot vinyasa, hot power and hot Pilates also use heat, but only Bikram style classes follow the 26 posture series. Because of the controversy around its founder, many studios now teach the same series as “26 and 2,” “Original Hot Yoga” or “Hot 26.”
Where Does Bikram Yoga Come From?
The series comes from the hatha yoga of Bishnu Charan Ghosh in Kolkata, India, the brother of Paramahansa Yogananda. His student Bikram Choudhury moved to the United States in 1971 and opened his first Los Angeles studio in 1974, and the style grew to well over a thousand studios worldwide by the mid 2000s.
Choudhury later faced multiple lawsuits, including allegations of sexual harassment and assault, and left the United States in 2016. In 2015 a US appeals court ruled that the sequence itself cannot be copyrighted, which is why independent studios teach it freely today. Many students and teachers separate the practice, which has helped millions, from the man who popularized it.
What Are the 26 Bikram Yoga Postures?
The sequence always runs in this order. The standing series builds heat and balance; the floor series works the spine through backbends, forward bends and a twist.
- Standing Deep Breathing (Pranayama)
- Half Moon with Hands to Feet (Ardha Chandrasana with Pada Hastasana)
- Awkward Pose (Utkatasana)
- Eagle Pose (Garurasana)
- Standing Head to Knee (Dandayamana Janushirasana)
- Standing Bow Pulling (Dandayamana Dhanurasana)
- Balancing Stick (Tuladandasana)
- Standing Separate Leg Stretching (Dandayamana Bibhaktapada Paschimottanasana)
- Triangle (Trikanasana)
- Standing Separate Leg Head to Knee (Dandayamana Bibhaktapada Janushirasana)
- Tree (Tadasana)
- Toe Stand (Padangustasana)
- Dead Body (Savasana)
- Wind Removing (Pavanamuktasana)
- Sit Up
- Cobra (Bhujangasana)
- Locust (Salabhasana)
- Full Locust (Poorna Salabhasana)
- Bow (Dhanurasana)
- Fixed Firm (Supta Vajrasana)
- Half Tortoise (Ardha Kurmasana)
- Camel (Ustrasana)
- Rabbit (Sasangasana)
- Head to Knee with Stretching (Janushirasana with Paschimottanasana)
- Spine Twisting (Ardha Matsyendrasana)
- Blowing in Firm (Kapalbhati in Vajrasana)
Learn the key poses: Awkward Pose (Chair), Tree Pose, Triangle, Cobra, Camel and Savasana all appear in the series.
What Are the Benefits of Bikram Yoga?
- Flexibility. Warm muscles stretch more easily, and the deep forward bends and backbends target the spine and hamstrings.
- Balance and strength. Long one legged holds in Standing Head to Knee, Standing Bow and Balancing Stick build leg and core strength.
- Focus. Practicing in front of a mirror in a hot room trains attention and mental toughness.
- Consistency. The same sequence every class makes progress easy to see and the practice easy to learn.
- Community. Hot yoga studios tend to have loyal, early morning regulars. Many of us met lifelong friends there.
Small studies have reported improvements in flexibility, balance and some heart and metabolic markers after several weeks of practice, though the research is still limited. See our overview of the benefits of yoga.
Is the Heat in Bikram Yoga Safe?
For most healthy adults who hydrate and listen to their bodies, yes. But the heat is real. A study sponsored by the American Council on Exercise found that core body temperatures rose substantially during a 90 minute class, which is why rest, water and gradual exposure matter.
Be careful: Talk to a doctor before starting if you are pregnant, have heart disease, blood pressure problems, diabetes, a history of heat illness or take medications that affect sweating or hydration. Stop and lie down if you feel dizzy, nauseous, confused or stop sweating.
How Do You Prepare for Your First Bikram Class?
- Hydrate all day. Drink water steadily for several hours before class, and consider electrolytes afterward.
- Eat light. Finish meals 2 to 3 hours before. A small snack an hour before is fine.
- Arrive early. Get a spot near the back or the door so you can watch others and feel a bit of air.
- Bring the right gear. A mat, a full size towel to lay over it, a hand towel and a large water bottle.
- Stay in the room. If it gets to be too much, kneel or lie down in Savasana. Teachers would rather you rest than leave.
- Come back within a week. The second and third classes feel dramatically easier as your body adapts.
What Should You Wear to Bikram Yoga?
Less is more in a 105°F room. Choose fitted bike shorts or cropped leggings and a tank or sports bra in quick drying fabric. Loose cotton gets heavy and slips. Read more in what to wear to yoga.
Featured brand: Playground
What we wear to practice. Playground is a Los Angeles designed women’s activewear brand known for printed leggings, pocket leggings, flares and bike shorts made to go from the mat to the rest of your day. It is what our founder wears to class. Shop Playground leggings, bike shorts or best sellers. Sign up on their site for 15% off your first order.
Partner link. We may earn a commission.
Hot yoga essentials
- Non slip hot yoga towel: grips better the more you sweat
- 32 oz insulated water bottle: keeps water cold through a 90 minute class
- Electrolyte packets: help replace minerals lost in sweat
- Natural rubber yoga mat: excellent grip for standing series balances
- Microfiber hand towel: for wiping sweat between postures
Affiliate links. We may earn a commission.
Free download
Your 7 Day Beginner Yoga Plan
Fifteen minutes a day, every pose linked to a step by step guide. Enter your email and the PDF is yours instantly.
Key Takeaways
- Bikram yoga is 26 postures in a fixed order, 90 minutes, in a 105°F room.
- It comes from the hatha lineage of Bishnu Ghosh in Kolkata.
- It builds flexibility, balance, strength and focus.
- Hydrate, eat light, rest when needed and check with a doctor if you have health concerns.
- Many studios teach it today as 26 and 2 or Original Hot Yoga.
Frequently Asked Questions
What is Bikram yoga?
Bikram yoga is a 90 minute class of the same 26 postures (24 poses and 2 breathing exercises) practiced in a room heated to about 105°F (41°C) with roughly 40% humidity. It comes from the hatha yoga lineage of Bishnu Ghosh and was popularized in the US by Bikram Choudhury in the 1970s.
What are the 26 Bikram yoga postures?
The series runs from Standing Deep Breathing through Half Moon, Awkward, Eagle, Standing Head to Knee, Standing Bow, Balancing Stick, Standing Separate Leg Stretching, Triangle, Standing Separate Leg Head to Knee, Tree, Toe Stand and Savasana, then the floor series of Wind Removing, Sit Up, Cobra, Locust, Full Locust, Bow, Fixed Firm, Half Tortoise, Camel, Rabbit, Head to Knee with Stretching, Spine Twist and Blowing in Firm breathing.
Is Bikram yoga the same as hot yoga?
Bikram is one type of hot yoga. Hot yoga is any yoga in a heated room, while Bikram always follows the same 26 posture sequence. Many studios now teach the same series under names like 26 and 2, Original Hot Yoga or Hot 26.
Is Bikram yoga good for beginners?
Yes, if you go slowly. The poses are the same every class, which makes it easy to learn. Hydrate well, eat lightly 2 to 3 hours before, rest whenever you need to and tell the teacher about any health conditions.
Who should avoid Bikram yoga?
People who are pregnant, have heart disease, high or low blood pressure, are prone to heat illness or dehydration, or have certain medical conditions should talk to a doctor first. Stop if you feel dizzy, nauseous or confused.
What should I wear to Bikram yoga?
Wear as little as is comfortable: fitted shorts or bike shorts and a tank or sports bra in sweat friendly fabric. Bring a large towel for your mat, a hand towel and plenty of water.
Our founder partners with Playground and may earn a commission.
This article is for educational purposes and is not medical advice. Check with a qualified healthcare provider before starting a new exercise program, especially if you are pregnant, injured or managing a health condition.
