Bikram Yoga Poses: 26 Poses, Names & Sequence

Bikram Yoga is a structured form of hot yoga that follows a fixed sequence of postures and breathing exercises. The traditional series is commonly known as the 26+2 sequence, referring to Bikram 26 postures and two breathing practices performed in a set order.

The practice is physically demanding because it combines standing, balancing, stretching, backbending, forward-folding and twisting postures with a heated environment. That combination can make the practice feel very different from a regular yoga class.

In this guide, we explain the 26 Bikram Yoga poses, their commonly used names, how they fit into the sequence, and what to keep in mind before practising them.

What Is Bikram Yoga?

Bikram Yoga is a fixed yoga sequence traditionally practised in a heated room. A traditional Bikram class lasts about 90 minutes and follows the same general series rather than changing the poses from one class to another.

The practice is commonly associated with a room heated to around 105°F (40°C) with approximately 40% humidity. The heat is an important part of the traditional format, but it also means that practitioners need to pay attention to hydration, body signals, and individual tolerance.

Unlike a general hot yoga class, which can use different yoga styles and sequences, Bikram Yoga follows a specific series of postures.

Is Bikram Yoga the Same as Hot Yoga?

Not exactly.

Hot yoga is a broad term used for yoga practised in a heated environment. Different studios may use different temperatures, sequences, yoga styles, and teaching approaches.

Bikram Yoga, on the other hand, refers to a particular structured sequence traditionally consisting of Bikram 26 postures and two breathing exercises.

So, while Bikram Yoga can be described as a form of hot yoga, not every hot yoga class is Bikram Yoga.

What Are the 26 Bikram Yoga Poses?

The 26 Bikram Yoga poses are performed in a specific order. The sequence moves from standing and balancing postures into floor-based poses before finishing with a breathing practice.

Below is a quick Bikram Yoga poses chart for reference.

26 Bikram Yoga Poses Chart

The two breathing practices that bookend the sequence are:

• Standing Deep Breathing (Pranayama) – performed at the beginning
• Kapalbhati / Blowing in Firm – performed toward the end

The Bikram Hot Yoga Sequence Explained

The traditional sequence can be understood in broad stages. It begins with breathing, moves through standing and balancing work, transitions to the floor, and finishes with spinal work and breathing.

Here is what the sequence looks like in practice.

1. Pranayama or Standing Deep Breathing

• The practice begins with standing deep breathing. The focus is on controlled inhalation and exhalation while maintaining an upright posture.
• Rather than trying to breathe as deeply as possible, beginners should focus on maintaining steady, comfortable breathing without forcing the breath.

2. Ardha-Chandrasana with Padahastasana or Half Moon with Hands to Feet

• Half Moon and Hands to Feet combines side bending, backward extension, and a forward fold.
• The movement asks you to lengthen through the sides of the body before gradually moving into the forward-folding portion. It involves the shoulders, spine, hips, and hamstrings.
• Because flexibility varies considerably from person to person, reaching the floor is not the goal. Maintaining controlled movement and avoiding excessive strain is more important.

3. Utkatasana or Awkward Pose

• Awkward Pose is a standing posture performed in three parts.
• It challenges the legs and requires control through the feet, ankles, knees, and hips. The posture also asks the practitioner to maintain an upright upper body while working through the lower body.
• Rather than forcing the knees or trying to sit lower than your mobility allows, focus on controlled alignment.

Read More: Utkatasana (Chair Pose)

4. Garudasana or Eagle Pose

• Eagle Pose combines balance with a wrapping action of the arms and legs.
• The posture requires concentration because the body is supported primarily through one leg at a time. The arms and legs are wrapped while the practitioner works to maintain an upright position.
• For beginners, balance may be more difficult than flexibility. Using a wall or reducing the depth of the posture can help when learning the basic movement under qualified instruction.

5. Dandayamana-Janushirasana or Standing Head to Knee Pose

• Standing Head to Knee is one of the more demanding balancing postures in the sequence.
• It requires strength, balance and flexibility while the practitioner gradually extends one leg forward.
• The full expression of the pose should not be forced. If the standing leg or extended leg cannot be fully straightened comfortably, maintaining a controlled position is more useful than pushing beyond your current range.

6. Dandayamana-Dhanurasana or Standing Bow Pulling Pose

• Standing Bow Pulling Pose combines balance, hip extension and upper-body control.
• One hand holds the foot while the opposite arm reaches forward. The posture creates a long line through the body while the practitioner works to remain steady on one leg.
• Balance often changes from day to day. A good practice is to focus on steady breathing and controlled movement instead of trying to reproduce someone else’s range of motion.

7. Tuladandasana or Balancing Stick Pose

• Balancing Stick is a brief but challenging standing balance.
• The body extends forward while one leg remains on the floor and the other reaches backward. The pose requires concentration and control through the standing leg and trunk.
• It can also raise the intensity of the practice, so maintaining calm breathing is important.

8. Dandayamana-Bibhaktapada-Paschimotthanasana or Standing Separate Leg Stretching Pose

• This standing forward fold is performed with the legs separated.
• The posture focuses on the back of the legs and encourages length through the spine while the body folds forward.
• Avoid pulling aggressively on the legs or trying to force the head toward the floor. Hamstring flexibility develops gradually through consistent practice.

9. Trikonasana or Triangle Pose

• Triangle Pose combines a wide-legged stance with lateral movement and rotation through the torso.
• The posture requires work through the legs, hips, shoulders, and trunk while the practitioner maintains a stable base.
• Instead of allowing the upper body to collapse, focus on creating space through the chest and maintaining control in the legs.

10. Dandayamana-Bibhaktapada-Janushirasana or Standing Separate Leg Head to Knee

• This posture combines a standing position with a forward fold toward one leg.
• It challenges balance, flexibility and control while working one side of the body at a time.
• The depth of the forward fold will depend on your flexibility. A rounded back is not necessarily a sign that you should push deeper. Move only within a range that you can control comfortably.

11. Tadasana or Tree Pose

• In the Bikram sequence, Tadasana is commonly referred to as Tree Pose.
• The posture is performed as a standing balance and asks the practitioner to establish stability before bringing attention to the breath.
• Balance postures can vary considerably depending on fatigue, concentration and previous activity. Small adjustments are normal.

12. Padangusthasana or Toe Stand

• Toe Stand requires considerable balance and lower-body control.
• The practitioner moves into a supported squat-like balance while maintaining awareness of the feet, knees and hips.
• Beginners should not force the knees into a position they cannot comfortably control. Learning the movement gradually with an experienced teacher is preferable.

Read More: Padangusthasana (Big Toe Pose): Steps, Benefits, Contraindications & Modifications

13. Savasana or Dead Body Pose

• Savasana provides a period of rest before the practice moves into the floor sequence.
• The body is allowed to settle while the breath returns toward a comfortable rhythm.
• Rest is not simply an interruption in the sequence. It allows the practitioner to notice how the body is responding before continuing.

14. Pavanamuktasana or Wind-Removing Pose

• Wind-Removing Pose is performed on the back and involves bringing the knees toward the torso.
• The posture creates compression around the hips and abdomen while also giving the body a chance to transition into the floor series.
• Move gently and avoid pulling the knees aggressively toward the chest.

15. Sit-Up

• The Sit-Up is a transition movement between postures in the floor series.
• It requires controlled movement from a lying position before the practitioner transitions into the next posture.
• The movement should be performed with control rather than momentum.

16. Bhujangasana or Cobra Pose

• Cobra Pose is a backbend performed while lying on the stomach.
• The chest lifts while the lower body remains grounded. The movement engages the back while opening the front of the body.
• Avoid using the arms to force the chest higher than your spine can comfortably manage. A smaller backbend with good control is preferable to collapsing into the lower back.

17. Salabhasana or Locust Pose

• Locust Pose is another prone back-strengthening posture.
• The legs and upper body are lifted in a controlled manner while the practitioner works to maintain stability through the torso.
• The height of the lift is less important than maintaining controlled movement and avoiding unnecessary tension in the neck.

18. Poorna Salabhasana or Full Locust Pose

• Full Locust builds on the previous posture by increasing the challenge for the back and legs.
• The body remains supported through the abdomen while the practitioner works to lift the limbs with control.
• As with other backbends, the movement should come from coordinated body control rather than forcing the spine into a greater range.

19. Dhanurasana or Bow Pose

• Bow Pose combines a backbend with a grip on the ankles.
• The chest and legs lift while the practitioner maintains a stable connection through the abdomen and pelvis.
• This is a demanding posture, particularly when practised in a heated room. If the back or knees feel uncomfortable, reduce the intensity rather than trying to match the depth of an experienced practitioner.

20. Supta Vajrasana or Fixed Firm Pose

• Fixed Firm Pose is a kneeling posture that can place considerable demand on the knees, ankles and thighs.
• Mobility in these areas differs significantly between practitioners. Do not force the body into the full position if the knees or ankles do not tolerate it comfortably.
• A qualified teacher can help determine whether a modification is appropriate.

21. Ardha-Kurmasana or Half Tortoise Pose

• Half Tortoise is a quieter forward-folding posture following the more demanding backbends.
• The practitioner kneels and extends the arms forward while gradually lowering the upper body.
• The pose encourages a slower, more settled quality of movement and provides a contrast to the stronger postures that come before it.

22. Ustrasana or Camel Pose

• Camel Pose is a deep kneeling backbend.
• The chest opens as the practitioner gradually moves into the posture while keeping control through the hips and spine.
• This is not a pose where depth should be the main goal. Beginners should learn the movement gradually and avoid dropping backward suddenly.

23. Sasangasana or Rabbit Pose

• Rabbit Pose follows Camel Pose and moves the body in the opposite direction into a rounded forward shape.
• The practitioner works toward controlled spinal flexion while maintaining awareness of the neck and shoulders.
• Because the head and neck are involved, this posture should be approached carefully. Avoid putting excessive weight through the head.

24. Janushirasana with Paschimottanasana or Head to Knee with Stretching Pose

• This part of the sequence combines a one-sided forward fold with a two-legged forward stretch.
• The posture works through the back of the legs and encourages a gradual forward movement from the hips.
• The aim is not to force the torso toward the legs. Maintaining a controlled breath and allowing flexibility to develop over time is more important.

25. Ardha-Matsyendrasana or Spine-Twisting Pose

• Spine-Twisting Pose brings rotational movement into the sequence.
• The practitioner sits and rotates the torso while maintaining length through the spine.
• Try to create the rotation through the torso rather than forcing the movement from the neck. The range of a comfortable twist varies from person to person.

26. Kapalbhati or Blowing in Firm

• Kapalbhati is the closing breathing practice commonly associated with the Bikram 26+2 sequence.
• It uses active, forceful exhalations with passive inhalations. Because this breathing technique can feel intense, beginners should learn it from a qualified teacher rather than trying to copy a fast pace immediately.

The practice then concludes with rest.

What Are the Benefits of Bikram Yoga?

Bikram Yoga combines physical postures, breathing, concentration, and practice in a heated environment. The experience can therefore be physically and mentally demanding.

Potential benefits associated with regular yoga practice can include improvements in flexibility, balance, muscular endurance and range of motion. Research on hot yoga has also examined areas such as cardiovascular responses and physical fitness, although results depend on the type of practice, the participants studied, and the way the research was conducted.

It is better to think of Bikram Yoga as one form of physical activity rather than a treatment for a specific medical condition.

Some commonly discussed areas include:

1. Flexibility and Range of Motion

Regular practice involves repeated stretching and controlled movement through different joints and muscle groups.

2. Balance and Coordination

Several of the standing poses require you to support the body on one leg while maintaining concentration and controlled breathing.

3. Muscular Endurance

Holding and repeating demanding postures can challenge the muscles of the legs, hips, core, and upper body.

4. Mind-Body Awareness

The fixed sequence allows practitioners to observe changes in breathing, balance, concentration and physical effort over time.

5. A Structured Practice

For people who enjoy repetition and consistency, following the same sequence can make it easier to notice gradual changes in technique and physical comfort.

Can Beginners Practise Bikram Yoga?

Yes, beginners can learn the sequence, but the heat and physical intensity mean that a first class can feel demanding.

A beginner does not need to perform every pose perfectly. It is more important to learn the sequence, understand basic alignment, and recognise when to reduce intensity or rest.

If you are new to heated yoga, learning under the guidance of a qualified teacher is preferable to attempting the full sequence alone.

Can You Practise Bikram Yoga Poses at Home?

You can study the individual Bikram Yoga poses at home, but learning the full heated sequence without instruction may not be appropriate for beginners.

The heat can change how the practice feels, and people may mistake increased flexibility from warmth for a reason to push further.

If you are learning the sequence for the first time, consider working with an experienced teacher who can explain alignment, breathing, and appropriate modifications.

These poses are best learned under the guidance of a qualified yoga teacher, especially when you are new to the sequence or practising in a heated environment. They are also included as part of yoga teacher training in Rishikesh, where students can learn proper alignment, breathing techniques and safe ways to guide others through the practice.

Is Bikram Yoga Safe for Everyone?

Bikram Yoga is not suitable for everyone.

The heated environment can increase physical stress, and some people may experience dizziness, nausea, dehydration or discomfort during intense practice.

Stop and rest if you feel unwell rather than trying to complete the sequence at any cost.

People who are pregnant, have a heart or respiratory condition, have problems with heat tolerance, or have another medical concern should speak with an appropriate healthcare professional before beginning heated yoga.

Hydration and sensible pacing are also important.

Conclusion

The 26 Bikram Yoga poses create a structured practice that moves through standing balances, stretches, backbends, forward folds, twists, and breathing exercises.

If you are searching for hot yoga poses, it is useful to understand the difference between a general hot yoga class and the traditional Bikram sequence. Bikram follows a specific order, while hot yoga can refer to many different styles practised in a heated room.

The goal should not be to force yourself into the deepest version of every posture. Yoga practice is individual, and good technique, steady breathing, and awareness of your body’s limits matter more than how far you can move.

If you are new to the practice, learn the sequence gradually and consider practising with an experienced teacher who can guide you through alignment and modifications.

Frequently Asked Questions About Bikram Yoga Poses