26+2 Hot Yoga

Often referred to as Original Hot Yoga, 26+2 is a fixed sequence of 26 postures and 2 breathing exercises taught in a 105°F room with 40% humidity over the course of 90 minutes. The practice was created by Bikram Choudhury and later became codified as a global phenomenon in the late 20th century.

Each class follows the exact same sequence, allowing practitioners to measure progress over time and develop a deep understanding of the postures. The structure is rigorous but accessible, and the heat adds both physical intensity and internal challenge, encouraging physical release and mental stamina.

Though the practice has evolved beyond its original branding due to the controversial history of its founder, the method itself maintains a devoted worldwide following. Today it's taught in studios under names like 26+2, Original Hot Yoga, or Hot 90, continuing to offer practitioners a powerful tool for transformation.

The 26+2 series evolved from traditional Hatha yoga postures, distilled by Bikram Choudhury into a consistent, therapeutic practice. He developed the system in the 1970s based on his studies with Bishnu Ghosh, the brother of Paramahansa Yogananda, blending ancient techniques with modern physical therapy goals.

The practice gained international popularity through the 1980s and 1990s, with studios opening around the world. While originally trademarked and franchised under the Bikram Yoga brand, legal developments and ethical concerns led many studios to distance themselves from the original branding while continuing to teach the beneficial practice itself.

Today, the 26+2 sequence has been embraced by independent studios worldwide, often under different names to reflect new leadership and ethical frameworks. The practice remains fundamentally the same—a powerful, heat-based discipline that challenges both body and mind.

Style

26+2 Hot Yoga is a non-flow, static style of yoga rooted in precision and consistency. Each posture is performed twice, with stillness or breath cueing in between. The postures build progressively, warming and preparing the body for deeper work.

The practice is known for being sweaty, intense, and transformative—not due to speed or choreography, but from the deep internal work of holding and breathing through discomfort. The heat serves as both a physical challenge and a mental teacher, helping you learn to stay present and calm under pressure.

Structure

Every 90-minute class follows this exact structure:

• Opening Breathing Exercise: Pranayama (Standing Deep Breathing) to oxygenate the blood and prepare the lungs
• Standing Series: 12 postures performed in sequence, each done twice
• Floor Series: 14 postures focusing on spine strengthening, backbends, forward folds, and twists
• Final Breathing Exercise: Kapalabhati (Blowing in Firm Pose) to energize and cleanse
• Final Savasana: Integration and rest

The sequence is designed to systematically work every part of the body—muscles, joints, organs, glands, and nerves—delivering fresh oxygenated blood to 100% of the body.

No music is played. No variations are introduced. The repetition is part of the method—promoting discipline, focus, and measurable self-improvement over time.

See the complete sequence and understand the discipline that defines this transformative practice:

Breath

Breath is central to the 26+2 experience and follows specific patterns throughout the practice:

• Opening Pranayama: Deep standing breath that stimulates oxygen flow and expands lung capacity
• 80-20 Breathing: During postures, breathe normally through the nose—80% of the time inhaling, 20% exhaling
• Breath Retention: Brief holds during certain poses build endurance and control
• Final Kapalabhati: Forceful exhalation breath that energizes and clears residual tension

The breath isn't linked to movement like in Vinyasa, but it's constantly cued by the teacher to support stamina, balance, and mental clarity in the heat.

Flow

Flow in 26+2 is internal rather than movement-based. Each pose is a standalone effort, and the sequence doesn't flow from one asana to the next in seamless choreography.

Instead, the flow emerges through:

• Precision of repetition—doing the same sequence creates a meditative rhythm
• Rising and falling intensity—postures build progressively then release
• Breath as the through-line connecting all movements
• Progressive opening of body systems—muscles, joints, organs, fascia, lymph
• Stillness between poses for integration and recovery

Pace

The pace is steady and disciplined. Each posture is held for a specific count and then repeated. Between postures, students return to stillness—either standing or in Savasana—allowing time for integration and recovery before the next challenge.

While the practice is continuous for 90 minutes, it's not rushed. The heat does the work of intensifying everything, so the actual movements remain controlled and deliberate.

Focus

The practice emphasizes multiple layers of development:

• Physical: Strength, flexibility, balance, alignment, and cardiovascular endurance
• Detoxification: Deep sweating supports cleansing through skin and circulation
• Mental: Discipline, stress resilience, and ability to remain calm under pressure
• Body Awareness: Learning to read internal signals and honor your limits
• Progress Measurement: Same sequence allows tracking improvement over time

Teacher Role

Teachers in 26+2 Hot Yoga follow a specific approach:

• Guide the class through standardized dialogue developed for consistency
• Emphasize correct alignment and safe endurance in the heat
• Maintain consistent pacing for the entire group
• Motivate students to challenge themselves while respecting limits
• Create a safe container for intense practice

Teachers don't demonstrate the postures during class—they observe and instruct verbally. Variations or personal creative flair are minimal; the goal is consistency and clarity, not individual interpretation.

Vibe and Community

The atmosphere of a 26+2 class is distinctive:

• Intense: Heat, repetition, and focus create a crucible-like transformative environment
• Minimalist: No music, no flowing choreography—just you, the postures, and the mirror
• Discipline-focused: Perfect for those who thrive on structure and internal challenge
• Welcoming yet rigorous: Teachers often say "Just stay in the room"—completion is success
• Meditative through repetition: Knowing what comes next allows deeper internal focus

The community values personal accountability, mental resilience, and transformation through sustained effort.

26+2 Hot Yoga offers unique benefits for various practitioners:

Less ideal for:

• Those with heat sensitivity or cardiovascular concerns (consult your doctor first)
• Students seeking gentle, restorative, or spiritually-oriented practice
• Anyone who prefers variety and creative sequencing
• Practitioners looking for music-driven or flow-based classes

Ready to experience it? Find 26+2 Hot Yoga classes near you.

26+2 Hot Yoga is a challenging, purifying, and precise system that offers a consistent and transformative experience every time you step into the heated room. With its unwavering sequence, disciplined approach, and emphasis on internal strength, it invites practitioners to face themselves—physically, mentally, and energetically—and emerge stronger, clearer, and more resilient.

This is not just a workout. It's a ritual, a meditation in motion, and for many, a powerful mirror for personal transformation. The heat becomes a teacher, the repetition becomes a meditation, and the challenge becomes an opportunity to discover what you're truly capable of.