Hot Yoga (26 + 2)

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. 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. This is not a workout. It's a ritual. And for many, it becomes a powerful mirror for transformation.

The practice is known for being:

• Sweaty and transformative
• Intense and focused
• Consistent and measurable
• A discipline-based practice for mental resilience
• A complete full-body conditioning system

Though often debated due to its controversial founder, the method itself has a devoted worldwide following and continues to be taught in studios under the name 26 + 2, Original Hot Yoga, or Hot 90.

The 26 + 2 series evolved from traditional Hatha yoga postures, distilled by Bikram Choudhury into a consistent, therapeutic practice. He created 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 was originally trademarked and franchised under the Bikram Yoga brand, but has since been embraced by independent studios worldwide — often under different names to reflect new leadership and ethical frameworks. Today, studios teach this method as 26 + 2, Original Hot Yoga, or Hot 90, maintaining the sequence and heat while building inclusive communities.

Style

This 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.

Structure

Every class includes:

• Opening breathing exercise: Pranayama (deep standing breath)
• 12 standing postures
• A floor series of 14 postures
• Final breathing exercise: Kapalabhati (forceful exhale breath)

Postures are practiced in the same order, every time, with precise alignment focus and set timing. No music is played. No flow sequences are introduced. The repetition is part of the method — promoting discipline, focus, and measured self-improvement.

Breath

Breath is central to the 26 + 2 experience:

• Opening breathwork (pranayama) stimulates oxygen flow and lung capacity
• Breath retention and control during postures builds endurance
• Final breath (kapalabhati) stimulates energy and clears residual tension

While the breath isn't linked to movement in a Vinyasa-style way, it is constantly cued by the teacher to support stamina, balance, and mental clarity in the heat.

Flow

Flow is internal rather than movement-based. Each pose is a standalone effort, and the sequence does not flow from one asana to the next in a seamless choreography.

Instead, the flow is created through:

• Precision of repetition
• Rising and falling intensity
• Breath as the through-line
• Progressive opening of systems (muscles, joints, lymph, organs, fascia)

Pace

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

Focus

The practice focuses on:

• Strength, flexibility, balance, and alignment
• Detoxification via sweat and circulation
• Mental discipline and stress resilience
• Deepening body awareness and internal focus
• Repetition and mastery over time

Teacher Role

The teacher's role is directive and supportive:

• Guide the entire class through set dialogue (a hallmark of this style)
• Emphasize correct alignment and endurance
• Maintain consistent pacing for the group
• Motivate students to push through heat and discomfort safely

Variations or personal flair are rare; the goal is consistency, not creativity.

Vibe and Community

The vibe of a 26 + 2 class is:

• Intense: The heat, repetition, and focus create a crucible-like effect
• Minimalist: No music, no flashy flows, 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" to support beginners

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

Hot Yoga offers comprehensive benefits across physical, mental, and energetic dimensions. For a full benefits breakdown, visit our Hot Yoga 12 Benefits guide.

Hot Yoga is ideal for practitioners seeking discipline, measurable progress, and intense physical practice.

Less Ideal For:

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