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26 Bikram poses match all difficulty levels, the full body, all wellness benefits.
Standing Deep Breathing
Pranayama supports a controlled deep-breathing practice that expands lung capacity, increases blood circulation, and over time can help prevent respiratory issues such as bronchitis or shortness of breath.
Half-Moon Pose with Hands-to-Feet
Ardha Chandrasana supports strengthens the core and back muscles while comprehensively increasing spinal flexibility. The forward-fold portion boosts blood flow to the head and deeply stretches the hamstrings.
Awkward Pose
Utkatasana supports the three-stage squat tones and strengthens the leg muscles while improving circulation to the knees and ankles, traditionally used to ease mild joint discomfort in that area.
Eagle Pose
Garudasana supports one of the few postures that works nearly all major joints at once, improving hip mobility and balance while encouraging circulation to the lymphatic system.
Standing Head-to-Knee
Dandayamana Janushirasana supports one of the most challenging balance postures in the sequence, strengthening the hamstrings, core, and arms while sharpening concentration. Approach it gradually — don't force it early on.
Standing Bow-Pulling Pose
Dandayamana Dhanurasana supports considered Bikram's signature pose: it shifts blood flow from one side of the body to the other before equalizing it again. Builds shoulder and lower-spine flexibility along with patience and focus.
Balancing Stick
Tuladandasana supports though held for only about 10 seconds, this pose sends a fast surge of blood to the heart and brain, strengthening the heart muscle and training focus and control in a short burst.
Standing Separate-Leg Stretching Pose
Dandayamana Bibhaktapada Paschimottanasana supports deeply stretches the sciatic nerve and hamstrings through a wide-stance forward fold, while massaging the abdominal organs and increasing flexibility in the lowest five vertebrae.
Triangle Pose
Trikonasana supports often considered one of the most powerful poses in the sequence because it engages nearly every muscle group at once, opens the hips and shoulders, and pairs heart-lung work in one intense cardio stretch.
Standing Separate-Leg Head-to-Knee Pose
Dandayamana Bibhaktapada Janushirasana supports compresses the throat and front of the body to stimulate glands important for hormone balance and metabolism, while intensely stretching the legs and shoulders.
Tree Pose
Tadasana supports a calmer balance posture that opens the hip joint sideways and lets the heart rate begin settling after the more demanding standing postures before it.
Toe Stand
Padangustasana supports one of the most demanding balance postures in the sequence, strengthening the knees, ankles, and feet while building the mental resilience needed to move into the floor series.
Dead Body Pose
Savasana supports an important supine pause between the standing and floor series, letting circulation return to normal and consolidating the benefits of the preceding postures before the body moves into the next series.
Wind-Removing Pose
Pavanamuktasana supports massages and compresses the intestines to support digestion, stretches the hip joints, and gently decompresses the lower spine.
Active Transition
Sit-Up supports a core-strengthening transition that renews oxygen in the lungs and provides an energy boost before moving into the next backbend series.
Cobra Pose
Bhujangasana supports the first posture in the backbend 'cobra series', strengthening the lower-back muscles that keep the spine upright while helping to improve posture.
Locust Pose
Salabhasana supports builds on Cobra Pose's benefits with more emphasis on the upper back, traditionally used to help ease sciatic tension and tennis elbow discomfort.
Full Locust Pose
Poorna Salabhasana supports lifts the entire body's weight through the shoulders and arms, targeting mid-spine strength and opening the rib cage further.
Bow Pose
Dhanurasana supports a full backbend that opens the rib cage for deeper breathing, engages the entire length of the spine, and is traditionally associated with supporting digestion.
Fixed Firm Pose
Supta Vajrasana supports deeply opens the front of the knee and ankle joints. Lying fully back takes a bit of courage, and the pose also gently massages the kidney area.
Half Tortoise Pose
Ardha Kurmasana supports a deeply calming forward fold that increases blood flow to the brain and is traditionally linked to better sleep quality and releasing tension in the neck and shoulders.
Camel Pose
Ustrasana supports the deepest backbend in this part of the sequence, fully opening the chest. It takes some courage at first and is often described as emotionally releasing with regular practice.
Rabbit Pose
Sasangasana supports a counter-stretch after the backbend series, rounding the spine forward to release built-up pressure while easing tension in the neck and shoulders.
Head-to-Knee Pose and Stretching Pose
Janushirasana & Paschimottanasana supports an intense seated stretch targeting the Achilles tendon and hamstrings that often limit Standing Head-to-Knee earlier in class, while increasing circulation to the digestive organs.
Spine-Twisting Pose
Ardha Matsyendrasana supports the only posture that twists the spine fully from top to bottom, helping realign the spinal discs and considered the most important closing posture for spinal health.
Blowing in Firm Pose
Kapalbhati in Vajrasana supports a fast, forceful breathing exercise that closes class, clearing stale air from the lungs, improving lung elasticity, and calming the nervous system before final rest.
Full sequence reference
The Bikram Hot 26&2 method uses 26 postures and two breathing exercises in a fixed 90-minute sequence, practised in a room of around 40°C with roughly 40% humidity. Every class follows the identical order, which is what makes progress measurable: the same posture on the same day of the week gives you an honest reading of how your body has changed. The sequence opens with Pranayama (Standing Deep Breathing) and closes with Kapalbhati in Vajrasana (Blowing in Firm).
Poses 1 to 12 form the standing series, which builds heat, balance, and circulation. Savasana at pose 13 lets the heart rate settle, and poses 14 to 26 form the floor series, which works through the spine in backbends, forward folds, and a closing twist. Each entry below lists what the posture does, why it sits where it does in the sequence, and the tip our trainers give most often.
Standing Deep Breathing
Pose 1 of 26BeginnerMental Balance, Detoxification
A controlled deep-breathing practice that expands lung capacity, increases blood circulation, and over time can help prevent respiratory issues such as bronchitis or shortness of breath.
Role in the sequence: opening the lung capacity and preparing the respiratory system at the very start of the sequence.
Instructor tip: Focus on long, even breaths — don't rush into a fast rhythm.
Half-Moon Pose with Hands-to-Feet
Pose 2 of 26BeginnerSpine Flexibility, Detoxification
Strengthens the core and back muscles while comprehensively increasing spinal flexibility. The forward-fold portion boosts blood flow to the head and deeply stretches the hamstrings.
Role in the sequence: stretching the spine from tailbone to neck through side-bending, backbending, and a forward fold.
Instructor tip: Keep the hips facing forward when bending sideways — don't let the hips twist.
Awkward Pose
Pose 3 of 26IntermediateCore Strength
The three-stage squat tones and strengthens the leg muscles while improving circulation to the knees and ankles, traditionally used to ease mild joint discomfort in that area.
Role in the sequence: warming and strengthening the leg muscles through three stages of a held squat.
Instructor tip: Keep weight in the heels, not the toes, to protect the knees.
Eagle Pose
Pose 4 of 26IntermediateMental Balance, Core Strength
One of the few postures that works nearly all major joints at once, improving hip mobility and balance while encouraging circulation to the lymphatic system.
Role in the sequence: engaging nearly every major joint in the body in one wrapped shape.
Instructor tip: Pick one fixed point in the mirror — balance comes from still eyes, not stiff legs.
Standing Head-to-Knee
Pose 5 of 26AdvancedCore Strength, Mental Balance
One of the most challenging balance postures in the sequence, strengthening the hamstrings, core, and arms while sharpening concentration. Approach it gradually — don't force it early on.
Role in the sequence: demanding full single-leg balance while extending the other leg, building advanced mental focus.
Instructor tip: Fully lock the standing leg's knee before straightening the lifted leg.
Standing Bow-Pulling Pose
Pose 6 of 26AdvancedSpine Flexibility, Core Strength
Considered Bikram's signature pose: it shifts blood flow from one side of the body to the other before equalizing it again. Builds shoulder and lower-spine flexibility along with patience and focus.
Role in the sequence: Bikram's signature 'tourniquet' posture, moving circulation from one side of the body to the other.
Instructor tip: Kick the leg back and up toward the hand — don't pull the hand down toward the leg.
Balancing Stick
Pose 7 of 26IntermediateCore Strength, Mental Balance
Though held for only about 10 seconds, this pose sends a fast surge of blood to the heart and brain, strengthening the heart muscle and training focus and control in a short burst.
Role in the sequence: forming a full horizontal line that sends a surge of circulation to the heart and brain.
Instructor tip: Picture the body forming one straight line from fingertips to feet.
Standing Separate-Leg Stretching Pose
Pose 8 of 26IntermediateSpine Flexibility, Detoxification
Deeply stretches the sciatic nerve and hamstrings through a wide-stance forward fold, while massaging the abdominal organs and increasing flexibility in the lowest five vertebrae.
Role in the sequence: a wide-stance forward fold that stretches the sciatic nerve and hamstrings.
Instructor tip: Widen the stance as needed — fold depth matters more than stance width.
Triangle Pose
Pose 9 of 26AdvancedCore Strength, Spine Flexibility
Often considered one of the most powerful poses in the sequence because it engages nearly every muscle group at once, opens the hips and shoulders, and pairs heart-lung work in one intense cardio stretch.
Role in the sequence: engaging nearly every muscle group at once while opening the hips and shoulders.
Instructor tip: Keep the front knee aligned over the toes — don't let it collapse inward.
Standing Separate-Leg Head-to-Knee Pose
Pose 10 of 26AdvancedSpine Flexibility, Detoxification
Compresses the throat and front of the body to stimulate glands important for hormone balance and metabolism, while intensely stretching the legs and shoulders.
Role in the sequence: compressing the front of the body to stimulate hormone-regulating glands while folding over one leg.
Instructor tip: Focus on flattening both elbows first, before chasing fold depth.
Tree Pose
Pose 11 of 26BeginnerMental Balance
A calmer balance posture that opens the hip joint sideways and lets the heart rate begin settling after the more demanding standing postures before it.
Role in the sequence: a calming pause after the more intense standing series.
Instructor tip: Press the sole of the foot high onto the inner thigh, not directly on the knee.
Toe Stand
Pose 12 of 26AdvancedMental Balance, Core Strength
One of the most demanding balance postures in the sequence, strengthening the knees, ankles, and feet while building the mental resilience needed to move into the floor series.
Role in the sequence: one of the most demanding balance postures, closing out the standing series.
Instructor tip: Make sure Eagle Pose and Standing Head-to-Knee already feel comfortable first.
Dead Body Pose
Pose 13 of 26BeginnerMental Balance, Detoxification
An important supine pause between the standing and floor series, letting circulation return to normal and consolidating the benefits of the preceding postures before the body moves into the next series.
Role in the sequence: a supine rest that normalizes circulation before the floor series begins.
Instructor tip: Let the breath return fully to normal before moving into the next pose.
Wind-Removing Pose
Pose 14 of 26BeginnerDetoxification, Core Strength
Massages and compresses the intestines to support digestion, stretches the hip joints, and gently decompresses the lower spine.
Role in the sequence: massaging the intestines to support digestion while releasing hip tension.
Instructor tip: Pull the knee to the chest gently — no need to force it deeper.
Active Transition
Pose 15 of 26BeginnerCore Strength
A core-strengthening transition that renews oxygen in the lungs and provides an energy boost before moving into the next backbend series.
Role in the sequence: a fresh energy boost between postures through core-strengthening work.
Instructor tip: Use breath momentum — exhale on the way up to protect the lower back.
Cobra Pose
Pose 16 of 26BeginnerSpine Flexibility
The first posture in the backbend 'cobra series', strengthening the lower-back muscles that keep the spine upright while helping to improve posture.
Role in the sequence: the opening posture of the cobra series, strengthening the lower spine.
Instructor tip: Keep elbows slightly bent and close to the body — don't lock them straight.
Locust Pose
Pose 17 of 26IntermediateCore Strength, Spine Flexibility
Builds on Cobra Pose's benefits with more emphasis on the upper back, traditionally used to help ease sciatic tension and tennis elbow discomfort.
Role in the sequence: building on Cobra's benefits with more emphasis on the upper back.
Instructor tip: Lift using glute and back strength — don't jerk the legs up.
Full Locust Pose
Pose 18 of 26AdvancedCore Strength, Spine Flexibility
Lifts the entire body's weight through the shoulders and arms, targeting mid-spine strength and opening the rib cage further.
Role in the sequence: lifting the entire body's weight through the shoulders and arms, targeting the mid-spine.
Instructor tip: Lock the hands firmly under the thighs before lifting the legs.
Bow Pose
Pose 19 of 26AdvancedSpine Flexibility, Detoxification
A full backbend that opens the rib cage for deeper breathing, engages the entire length of the spine, and is traditionally associated with supporting digestion.
Role in the sequence: opening the rib cage fully through a backbend that engages the entire spine.
Instructor tip: Kick the legs back toward the hands — don't pull the hands toward the legs.
Fixed Firm Pose
Pose 20 of 26AdvancedSpine Flexibility
Deeply opens the front of the knee and ankle joints. Lying fully back takes a bit of courage, and the pose also gently massages the kidney area.
Role in the sequence: opening the front of the knees and ankles, requiring some courage to lie fully back.
Instructor tip: Don't force lying all the way back if the knees aren't used to it yet — sitting upright is enough at first.
Half Tortoise Pose
Pose 21 of 26BeginnerMental Balance, Detoxification
A deeply calming forward fold that increases blood flow to the brain and is traditionally linked to better sleep quality and releasing tension in the neck and shoulders.
Role in the sequence: a calming forward fold that increases blood flow to the brain.
Instructor tip: Let the forehead reach the floor naturally — don't force the distance.
Camel Pose
Pose 22 of 26AdvancedSpine Flexibility, Detoxification
The deepest backbend in this part of the sequence, fully opening the chest. It takes some courage at first and is often described as emotionally releasing with regular practice.
Role in the sequence: the deepest backbend in the standing-to-floor transition, fully opening the chest.
Instructor tip: Push the hips forward first before bending backward.
Rabbit Pose
Pose 23 of 26IntermediateSpine Flexibility, Mental Balance
A counter-stretch after the backbend series, rounding the spine forward to release built-up pressure while easing tension in the neck and shoulders.
Role in the sequence: a counter-stretch after the backbend series, rounding the spine forward.
Instructor tip: Grip the heels firmly and lift the hips slowly — don't jolt the neck.
Head-to-Knee Pose and Stretching Pose
Pose 24 of 26AdvancedSpine Flexibility, Detoxification
An intense seated stretch targeting the Achilles tendon and hamstrings that often limit Standing Head-to-Knee earlier in class, while increasing circulation to the digestive organs.
Role in the sequence: an intense seated stretch targeting the Achilles tendon and hamstrings.
Instructor tip: Keep the back long — don't round it just to chase depth.
Spine-Twisting Pose
Pose 25 of 26IntermediateSpine Flexibility, Detoxification
The only posture that twists the spine fully from top to bottom, helping realign the spinal discs and considered the most important closing posture for spinal health.
Role in the sequence: the sequence's only full spinal twist, an important closing posture for spinal health.
Instructor tip: Twist from the belly and chest first, not just the head and shoulders.
Blowing in Firm Pose
Pose 26 of 26BeginnerDetoxification, Mental Balance
A fast, forceful breathing exercise that closes class, clearing stale air from the lungs, improving lung elasticity, and calming the nervous system before final rest.
Role in the sequence: a forceful, rapid breathing exercise that closes the sequence while calming the nervous system.
Instructor tip: The exhale comes from a firm belly contraction, not the chest.
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