Bikram Yoga: 26 Poses and 2 Breathing Exercises in a Heated Room - 5To9Style

July 28, 2025

Bikram Yoga: 26 Poses and 2 Breathing Exercises in a Heated Room

Embracing the Heat: Understanding Bikram Yoga

Bikram Yoga stands out in the diverse world of yoga styles due to its very specific and unvarying format: a sequence of 26 Hatha Yoga poses and 2 breathing exercises, performed over 90 minutes in a room heated to 105°F (40°C) with 40% humidity. Developed by Bikram Choudhury, this unique hot yoga style is a complete system designed to warm the muscles, aid detoxification, and systematically work every part of the body, from bones to skin.

For those seeking a challenging, consistent, and highly structured yoga practice with a strong emphasis on physical purification and discipline, Bikram Yoga offers an invigorating and transformative experience.

The Power of the Heated Room

The defining characteristic of Bikram Yoga is its heated room. This isn't just for comfort; the specific temperature and humidity play a crucial role in the practice's benefits:

Increased Flexibility: The heat warms the muscles and connective tissues, allowing for deeper and safer stretching. This can help improve flexibility more rapidly than in a non-heated environment.
Detoxification through Sweat: The elevated temperature promotes profuse sweating, which is believed to aid in flushing toxins from the body. This detoxification process is a major draw for many practitioners.
Injury Prevention: Warm muscles are generally more pliable, potentially reducing the risk of injury during deep stretches.
Cardiovascular Challenge: Practicing in the heat elevates the heart rate, providing an additional cardiovascular workout that builds stamina and endurance.
Mental Focus: The challenging environment, combined with the structured sequence, demands intense mental focus and discipline, helping to quiet the mind and build mental toughness.

The Fixed Sequence: 26 Poses and 2 Breathing Exercises

Every Bikram Yoga class, anywhere in the world, follows the exact same fixed sequence of 26 Hatha Yoga poses and 2 breathing exercises in the same order. This consistency is a core principle of the method.

The 90-minute sequence typically includes:

Standing Pranayama (Deep Breathing): A foundational breathing exercise that prepares the body for the heat and the poses.
Half Moon Pose (Ardha Chandrasana) with Hands to Feet Pose (Pada Hastasana): A series of stretches that warm the spine and entire body.
Awkward Pose (Utkatasana): Strengthens legs and core.
Eagle Pose (Garudasana): Improves balance and opens major joints.
Standing Head to Knee Pose (Dandayamana Janushirasana): Builds balance, strength, and flexibility.
Standing Bow Pulling Pose (Dandayamana Dhanurasana): A challenging backbend that opens the chest and shoulders.
Balancing Stick Pose (Tuladandasana): Strengthens core and builds focus.
Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana): Deep hamstring stretch.
Triangle Pose (Trikanasana): Opens hips and hamstrings, strengthens core.
Standing Separate Leg Head to Knee Pose (Dandayamana Bibhaktapada Janushirasana): Intense hamstring and spinal stretch.
Tree Pose (Vrksasana): Improves balance and focus.
Toe Stand Pose (Padangustasana): Challenges balance and strengthens ankles.
Savasana (Corpse Pose): Brief rest.
Wind-Removing Pose (Pawanmuktasana): Releases gas and massages internal organs.
Sit-up: Strengthens core.
Cobra Pose (Bhujangasana): Strengthens the spine.
Locust Pose (Salabhasana): Strengthens upper back and hamstrings.
Full Locust Pose (Poorna Salabhasana): More intense backbend.
Bow Pose (Dhanurasana): Full spinal flexibility.
Fixed Firm Pose (Supta Vajrasana): Deep knee and ankle stretch, opens chest.
Half Tortoise Pose (Ardha Kurmasana): Calming forward fold.
Camel Pose (Ustrasana): Deep backbend.
Rabbit Pose (Sasangasana): Spinal flexion, stretches neck.
Head to Knee Pose (Janusirsasana) with Stretching Pose (Paschimottanasana): Hamstring stretch and spinal elongation.
Spine Twisting Pose (Ardha Matsyendrasana): Spinal twist for detoxification.
Kapalbhati in Savasana (Skull Shining Breath): A powerful breathing exercise.
Savasana (Corpse Pose): Final relaxation.

The repetitive nature of the sequence allows practitioners to deepen their understanding of each pose over time, refining alignment and internal sensation. Using high-performance, moisture-wicking yoga wear is essential to manage sweat and maintain comfort in the heated room.

The Breathing Exercises (Pranayama): Igniting Inner Fire

The 2 breathing exercises, Standing Pranayama at the beginning and Kapalbhati in Savasana at the end, are integral to the Bikram practice.

Standing Pranayama: Focuses on full lung capacity, preparing the respiratory system for the demands of the heat and the postures.
Kapalbhati in Savasana: A powerful cleansing breath that purifies the respiratory system and invigorates the mind, often performed after the postures to integrate the energetic effects.

These breathing exercises help to circulate oxygen, remove stale air, and balance the nervous system, greatly enhancing the physical and mental benefits of the practice. A non-slip yoga mat is also crucial for maintaining stability on a sweaty surface.

Is Bikram Yoga Right for You?

Bikram Yoga is particularly appealing to challenge seekers and those who thrive on structure and consistency. It offers a rigorous workout for building strength, flexibility, and mental discipline, while also promoting detoxification. However, due to the intense heat and demanding nature, it's advisable to consult with a doctor if you have any health conditions, and to stay well-hydrated before, during, and after practice.

Embrace the Heat, Transform Your Practice

Ready to experience the unique discipline and transformative benefits of Bikram Yoga? Embrace this hot yoga style with its 26 poses and 2 breathing exercises to build strength, enhance flexibility, aid detoxification, and sharpen your mental focus. For high-performance, sweat-wicking yoga wear and essential yoga mats designed for heated environments, explore our full collection at https://5to9style.com/collections/all.

Step into the heat and transform your well-being today. Visit our homepage for more insights and to discover products that align with your mindful lifestyle: https://5to9style.com.