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26 and 2 Yoga Sequence: A Step-by-Step Guide. The 26 and 2 yoga sequence, also known as hot 26 and 2 yoga or Bikram yoga, is a powerful and transformative practice that combines 26 postures and 2 breathing exercises. It is performed in a heated room to enhance flexibility, increase circulation, and promote detoxification.
Mar 15, 2024 · The 26 postures in Bikram Yoga are carefully selected to target every muscle, joint, and organ in the body. From standing poses to backbends and twists, each posture is designed to improve strength, flexibility, balance, and endurance.
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In the Bikram yoga class: you are in the presence of self for 90 minutes and that in itself; in the world we live in, is pure bliss. Written by: Shelley Fisher, Bikram Yoga certified in 1999.
- Standing Deep Breathing
- Half Moon/Hands to Feet
- Awkward Pose
- Eagle Pose
- Standing Head-to-Knee Pose
- Standing Bow Pose
- Balancing Stick Pose
- Standing Separate Leg Stretching Pose
- Triangle Pose
- Standing Separate Legs Head to Knee
The Bikram sequence begins with a breathing exercise for concentration and grounding in the present moment. Practitioners begin in Mountain Pose (Tadasana) and place their clasped hands at the base of the chin. On a 6-second inhale, you breathe slowly through your nose and raise your elbows to the sky. On a 6-second exhale, you blow the breath out ...
Bikram takes a 3-part approach to Half Moon Pose (Ardha Chandrasana) to warm the side body and move into a forward fold. First, practitioners bring their hands together overhead with forefingers pointing upward. On an inhale, you lengthen upwards and slowly begin arching into a half-moon pose. Then, you return to the center and arch into a “c” shap...
Also known as Utkatasana, Awkward Pose is another 3-part series of postures to build stamina and begin revving up the body for the rest of the sequence. Begin in a classic Chair Posewith feet flat and arms outstretched forward with palms down. Next, transition to the tippy-toes while straightening the spine, engaging your core, and tightly activati...
After working the complete lower body in Awkward Pose, Eagle (Garudasana) is a natural transition to stretch out the shoulders and chest while twisting the lower body. As the first single-foot pose of the Bikram sequence, Eagle helps with balance and coordination. The process of compressing and contorting the body also squeezes your lymph nodes, pr...
The journey between the four phases of this posture is undoubtedly challenging yet rewarding. Each stage builds upon the last. Dandayamana-Janushirasana works the internal abdominal organs while seeking to deepen the arc of the spine and pulling the forehead toward the knee. The pose begins with shifting the weight to one foot, bending the knee at ...
To continue the balancing part of the Bikram sequence, Standing Bow Pose (Dandayamana-Dhanurasana) uses reaching and pulling to create resistance within the body that ultimately balances out the opposing directions. Beginning in a standing one-legged position, you grasp the inside of your ankle and kick forward and back with the foot as you simulta...
To end the balancing sequence, we aim to rev the heart rate up even higher during a short-duration pose that seeks complete symmetry and alignment. First, you reach upward with your hands clasped and forefingers to the sky. With a deep inhale, step forward onto one foot, engage the core, tighten the leg muscles, and bring the body into a parallel “...
By this point in the sequence, Bikram practitioners are drenched in sweat as they try to slow their heart rate with deep, slow breaths. The next part of the sequence moves into opening the hip joints with a wide-legged stretching series that includes some inversions to lower the heart rate and calm the mind. Standing Separate Leg Stretching Pose (a...
Like Standing Separate Leg Stretching, the Triangle Pose is incredibly beneficial for hip mobility. It also opens your shoulders and heart with a light spinal twist. This form of Trikonasana challenges the abdominal muscles as well by requiring you to hold your body in an upright position above the front bent leg. Unlike other forms of Triangle Pos...
With another tongue-twisting Sanskrit name (Dandayamana-Bibhaktapada-Janushirasana), Standing Separate Leg Head to Knee Pose aids digestionby compressing the stomach as you round over the front leg. The back of the spine arcs and stretches open with the intentional chin tuck toward the chest. This slight pressure on your throat is known to stimulat...
The 26 Poses: A Journey through the Body. Let’s explore the 26 poses of Bikram Yoga, each offering unique benefits and working on different areas of the body: 1. Pranayama Breathing Exercise. 2. Half Moon Pose (Ardha Chandrasana) 3. Awkward Pose (Utkatasana) 4. Eagle Pose (Garurasana) 5. Standing Head to Knee Pose (Dandayamana Janushirasana) 6.
26 and 2 yoga, also known as the Bikram yoga series, is a specific sequence of 26 postures and 2 breathing exercises practiced in a heated room. This article aims to provide a comprehensive guide to the 26 and 2 yoga series, offering insights into its history, benefits, and a breakdown of each posture in the sequence.
