Bikram / Hot 26 Yoga
27 poses · practiced as a fixed sequence, in this order · intermediate friendly
The Bikram sequence — now usually taught as "Hot 26" or "26 & 2" — is a fixed series of 26 postures and 2 breathing exercises, practiced in a room heated to around 40 °C (105 °F). Every class is the same sequence in the same order, which is exactly the point: the sequence becomes a measuring stick, and progress is unmistakable.
The series opens with a standing breathing exercise, moves through a demanding standing set of balances and stretches, then finishes on the floor with backbends, forward folds, a twist, and a final cleansing breath. Most postures are performed twice. Between the two halves of the floor series, classes traditionally insert a brisk sit-up — it's a transition, not one of the 26 postures.
The heat is intense and not for everyone. Hydrate seriously, rest in the room rather than leaving mid-class if you feel dizzy, and take the option to sit any posture out. The same 26 & 2 sequence is also taught unheated, where it makes an excellent fixed-form practice.
What it's like
- · Fixed sequence: 26 postures + 2 breathing exercises, always in order
- · Heated room, around 40 °C / 105 °F, 90-minute traditional format
- · Each posture typically performed twice
- · No music, standardized instruction, mirrors for self-correction
- · No props in the traditional format
Good for
- ✓ People who like structure and measurable progress
- ✓ Practitioners who enjoy heat and sweat
- ✓ Anyone curious what a fixed-sequence practice reveals over months
- ✓ Not ideal for those sensitive to heat — try the unheated 26 & 2 instead
The complete Hot 26 sequence
Opening breathing exercise
Standing series
- 2Half Moon Pose (Ardha Chandrasana)= Standing Side Bend
Bikram's Half Moon is this deep standing side bend, flowing straight into Hands-to-Feet.
- 3Hands-to-Feet Pose (Pada Hastasana)= Standing Forward Fold
Grip the heels from behind and fold completely; counted together with Half Moon as posture 2.
- 4Awkward Pose (Utkatasana)= Chair Pose
Three parts: sitting deep, rising to the toes, and knees-together squat.
- 5Eagle Pose (Garudasana)= Eagle Pose
- 6Standing Head-to-Knee (Dandayamana Janushirasana)= Standing Head-to-Knee
Kick the raised leg out only when the standing leg is locked.
- 7Standing Bow Pose (Dandayamana Dhanurasana)= Standing Bow Pose
- 8Balancing Stick (Tuladandasana)= Balancing Stick
Ten fierce seconds per side — the shortest posture in the series.
- 9Standing Separate-Leg Stretching (Dandayamana Bibhaktapada Paschimottanasana)= Standing Separate-Leg Stretch
- 10Triangle Pose (Trikonasana)= Triangle Pose
The Bikram Triangle is a deep lunge version — front knee bent to 90°, unlike the straight-leg classical triangle.
- 11Standing Separate-Leg Head-to-Knee (Dandayamana Bibhaktapada Janushirasana)= Standing Separate-Leg Head-to-Knee
Rounding the spine to touch forehead to knee is the point here — unusual in yoga.
- 12Tree Pose (Tadasana)= Tree Pose
The Bikram dialect calls Tree "Tadasana" — elsewhere that name means Mountain Pose.
- 13Toe Stand (Padangustasana)= Toe Stand
Optional; only attempt after Tree is steady.
Floor series
- 14Dead Body Pose (Savasana)= Corpse Pose
Two-minute rest, then brief Savasanas between each floor posture.
- 15Wind-Removing Pose (Pavanamuktasana)= Wind-Relieving Pose
Followed by the traditional sit-up transition into the next posture.
- 16Cobra Pose (Bhujangasana)= Cobra Pose
Hands under the shoulders, legs pressed down; first of the four-part spine-strengthening set.
- 17Locust Pose (Salabhasana)= Locust Pose
Arms beneath the body, palms down; legs lift one at a time, then together.
- 18Full Locust Pose (Poorna Salabhasana)= Full Locust Pose
Arms out like wings; everything lifts at once.
- 19Floor Bow Pose (Dhanurasana)= Bow Pose
Kick into the hands to lift chest and thighs together.
- 20Fixed Firm Pose (Supta Vajrasana)= Reclining Hero
Recline between the heels only as far as knees stay happy — hands, elbows, then back.
- 21Half Tortoise Pose (Ardha Kurmasana)= Half Tortoise Pose
- 22Camel Pose (Ustrasana)= Camel Pose
The deepest backbend of the series; come out slowly.
- 23Rabbit Pose (Sasangasana)= Rabbit Pose
The counter-pose to Camel — a deep, rounded forward curl.
- 24Head-to-Knee Pose (Janushirasana)= Head-to-Knee Pose
Paired with Stretching Pose as posture 24.
- 25Stretching Pose (Paschimottanasana)= Seated Forward Fold
The second half of posture 24; grip the feet and stretch forward.
- 26Spine-Twisting Pose (Ardha Matsyendrasana)= Half Lord of the Fishes
The only twist in the series — always done last before the closing breath.
Closing breathing exercise
Take this sequence off-screen
The Hot 26 Sequence Deck — the complete bikram 26 & 2, card by card, in order.
How Hot 26 compares
Head-to-head against other styles, counted on the actual pose canon of each.
Explore more
Every pose above links to full step-by-step instructions, or browse the complete pose library and all styles.