Hot Yoga 26+2: the posture order and the two breathing exercises

The Hot Yoga 26+2 (Bikram) sequence: the fixed order of 26 postures, the two breathing exercises kept separate, how lists count differently, and heat precautions.

By YogaVacation Editorial Team Updated October 8, 2026 Facts checked October 6, 2026

Not yet reviewed by a qualified teacher Names and order checked against 5 sources

A diverse group practicing yoga forward bend pose indoors, promoting health and flexibility.
Also called
26 and 2, Hot 26, Bikram Sequence
Tradition
Bikram / hot yoga (26+2)
Order
Fixed, traditional order
Level
Intermediate
Approximate duration
about 90 minutes
Focus
Style-specific
Audience
Beginners, Experienced
Props
Mat
Styles
Bikram Yoga: The Fixed Hot Sequence Explained, Hot Yoga: What It Is, Room Temperatures and Who It Suits
Body areas
Core, Hamstrings, Legs, Shoulders, Spine

Fixed order: the tradition named here practises these steps in this order.

Printable view

Origin and source

Created by Bikram Choudhury in the 1970s (Alrefai et al. 2020, citing Choudhury & Reynolds, Bikram's Beginning Yoga Class, 1978); "Bikram" is a personal name and trademark; the same order is widely taught as 26+2 / Hot 26.

Who it is for

Open to beginners in many studios, but the heat is a real stress: healthy heart and blood pressure, good hydration.

The steps in order

Version shown: Order as listed in Alrefai et al. 2020 (Physiological Reports, Figure 1) and Nyer et al. 2019 (J Altern Complement Med, Table 1); numbered here without the breathing exercises and the sit-up

#StepBreathSideHoldCues and options
1Breathing exercise 1: Standing deep breathing (Pranayama)Free breathingn/asets as taught
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Stand, fingers interlaced under the chin; inhale lifting the elbows, exhale lowering them with the head back.

Easier option: Slow; arms lower.

Breathing practice, not a posture: /breathing/pranayama/.

21. Half Moon Pose (Ardha Chandrasana, 26+2 version)Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Arms overhead, palms together; bend right, left, then back.

Easier option: Smaller range.

Standing side bend + backbend; not the one-legged half moon balance of Light on Yoga.

32. Hands to Feet Pose (Pada Hastasana)
Pādahastāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Fold forward, hands under the heels.

Easier option: Bent knees.

43. Awkward Pose (Utkatasana)
Utkaṭāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Three parts: chair, on the toes, and a low squat on the toes.

Easier option: First part only.

Includes stages beyond the chair pose record.

54. Eagle Pose (Garurasana)
Garuḍāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Wrap arms and legs.

Easier option: Toes of the wrapped foot on the floor.

65. Standing Head to Knee Pose (Dandayamana Janushirasana)Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Standing on one leg, hold the other foot, extend the leg forward, forehead to knee.

Easier option: Hold the foot with the knee bent.

No pose record yet; related: extended hand to big toe pose. Demanding balance.

76. Standing Bow Pulling Pose (Dandayamana Dhanurasana)
Naṭarājāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Kick the held foot back and up, arm forward.

Easier option: Smaller kick; hand on a wall.

Close to the dancer pose record.

87. Balancing Stick Pose (Tuladandasana)
Vīrabhadrāsana III		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Arms overhead, tilt forward into a T on one leg.

Easier option: Lift the back leg less.

Shape close to Warrior III with the arms forward.

98. Standing Separate Leg Stretching Pose
Prasārita Pādottānāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Feet wide, fold, hold the heels.

Easier option: Bent knees.

109. Triangle Pose (Trikanasana, 26+2 version)Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Wide stance, front knee bent to a right angle, one arm down, one up.

Easier option: Front knee less bent.

Bent-knee version; differs from the triangle pose record (straight legs).

1110. Standing Separate Leg Head to Knee Pose
Pārśvottānāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Hands in prayer overhead, fold over the front leg, forehead to knee.

Easier option: Hands on blocks.

Close to pyramid pose.

1211. Tree Pose (called Tadasana in this sequence)
Vṛkṣāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Foot in half lotus at the hip, hands in prayer.

Easier option: Sole on the inner thigh (tree pose record).

Name differs: Tadasana is mountain pose elsewhere.

1312. Toe Stand (Padangustasana)Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: From tree, fold and lower onto the toes of the standing foot.

Easier option: Stay in tree.

Knee caution: skip with knee problems.

1413. Dead Body Pose (Savasana)
Śavāsana		Free breathinga short rest
Varies by studio and teacher dialogue (two sets common)

Transition: Lie on the back; start of the floor series.

1514. Wind Removing Pose (Pavanamuktasana)
Pavanamuktāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Right knee to the chest, left, then both.

16Sit-up (transition)Exhalen/a

Transition: Arms overhead, sit up and touch the toes; repeated between floor postures.

Easier option: Roll to the side and come up.

Counted as a posture in some lists; a transition here.

1715. Cobra Pose (Bhujangasana)
Bhujaṅgāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Lie on the belly, hands under the shoulders, lift.

Easier option: Low cobra.

1816. Locust Pose (Salabhasana)
Śalabhāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Arms under the body; one leg, the other, then both.

Easier option: One leg at a time only.

1917. Full Locust Pose (Poorna Salabhasana)
Śalabhāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Arms out to the sides like wings, lift arms, chest and legs.

Easier option: Lift the chest only.

Variation of the locust record.

2018. Bow Pose (Dhanurasana)
Dhanurāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Hold the feet and kick up.

Easier option: Strap; half bow.

2119. Fixed Firm Pose (Supta Vajrasana, 26+2 version)
Supta Vīrāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Sit between the heels, lie back.

Easier option: Lean back on the elbows; blanket under the back.

Shape matches reclining hero; name collides with Ashtanga Supta Vajrasana (lotus).

2220. Half Tortoise Pose (Ardha Kurmasana)
Bālāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Kneel, arms overhead, fold forward with the forehead and hands on the floor.

Related to child pose with the arms extended; no separate record.

2321. Camel Pose (Ustrasana)
Uṣṭrāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Kneel, hands to the heels.

Easier option: Hands on the lower back.

Deep backbend.

2422. Rabbit Pose (Sasangasana)Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Kneel holding the heels, round forward onto the crown of the head, hips lift.

Easier option: Less weight on the head; skip with neck problems.

No pose record yet.

2523. Head to Knee Pose (Janushirasana)
Jānu Śīrṣāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: One leg bent, fold over the straight leg.

Easier option: Bent knee.

Some lists combine 23 and 24.

2624. Stretching Pose (Paschimotthanasana)
Paścimottānāsana		Free breathingVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Both legs straight, fold.

Easier option: Bent knees.

2725. Spine Twisting Pose (Ardha Matsyendrasana)
Ardha Matsyendrāsana		Free breathingEach sideVaries by studio and teacher dialogue (two sets common)
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Seated twist, each side.

Easier option: Bottom leg straight.

Also item 25 in the two studies, which number the breathing exercises and the sit-up inside the 26.

28Breathing exercise 2: Blowing in Firm Pose (Kapalbhati in Vajrasana)Free breathingn/asets as taught
Order per Alrefai et al. 2020 (Physiological Reports) and Nyer et al. 2019 (J Altern Complement Med)

Transition: Kneel in thunderbolt pose; forceful exhalations through the mouth.

Easier option: Gentle exhalations; skip with high blood pressure, heart conditions or pregnancy.

Breathing practice, not a posture: /breathing/kapalabhati/.

29Final Savasana
Śavāsana		Free breathinga few minutes
Varies by studio and teacher dialogue (two sets common)

Transition: Lie down to finish.

Left and right

One-sided postures: right, then left.

Repetitions and counting

Most postures twice (two sets). In the class described by Alrefai et al. (2020): standing deep breathing to standing separate leg head to knee twice, tree and toe stand once each side, a 2-minute savasana, wind removing twice, then short savasana rests and a sit-up between floor postures, spine twist once each side, blowing in firm pose twice, and a final savasana.

Props and adaptations

Take breaks at any time; bent knees in forward bends; hand on a wall in balances; strap in bow; elbows in fixed firm; skip toe stand and rabbit with knee or neck problems.

Precautions

  • Heat (around 40 C / 105 F): hydrate, rest when needed, leave the room if dizzy, nauseous or confused.
  • Heart conditions, blood pressure problems, diabetes, pregnancy, history of heat illness, some medicines: ask a doctor first.
  • Heat increases the feeling of flexibility; do not overstretch.
  • Blowing in firm pose: forceful breathing; skip or soften with high blood pressure, heart conditions or pregnancy.

Learn it with a teacher: Classes are taught by dialogue; tell the teacher about injuries and health conditions before class.

General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.

Beginner and chair alternatives

Chair Yoga Sequence: a 20-minute seated routine

Hot Yoga 26+2 Sequence around the world

Share your Hot Yoga 26+2 Sequence, wherever you are

We check every photo before it appears. Location data and camera details are removed from the file.

The 26+2 sequence is a fixed 90-minute class of 26 postures and 2 breathing exercises, practised in a heated room. It was devised by Bikram Choudhury and taught for decades as Bikram yoga; “Bikram” is a person’s name and a trademark, so many studios now teach the same order under names such as Hot 26, 26 and 2 or original hot yoga. Every class follows the same order: a standing series, then a floor series, opened and closed by a breathing exercise. See also Bikram yoga and hot yoga.

The two breathing exercises are not postures

The class opens with standing deep breathing (called pranayama in the class), slow breaths with the hands under the chin and the elbows lifting and lowering, and closes with blowing in firm pose, a kapalabhati-style breathing with forceful exhalations while kneeling in thunderbolt pose. They frame the class but are breathing practices, so on this site they appear as labelled steps that link to the pranayama and kapalabhati pages, never as pose records.

How the 26 are counted

The order is the same in every list we checked, including two published studies of Bikram yoga; the numbering is not. Those studies number 26 items: the two breathing exercises are items 1 and 26, the sit-up is item 15, half moon with hands to feet is one item, and head to knee with stretching is one item. Other lists keep the breathing exercises apart and count half moon, hands to feet, head to knee and stretching separately. On this page we number the postures without the breathing exercises and treat the sit-up and the short rests in corpse pose as transitions, which gives 25 numbered postures; counting the sit-up makes 26.

Names that mean something different here

Several postures share Sanskrit names with different shapes in other schools. In this sequence, “half moon” (Ardha Chandrasana) is a standing side bend with the arms overhead, not the one-legged balance of the same name in Light on Yoga; “tree” is called Tadasana but means a standing half-lotus balance; and “triangle” is done with the front knee deeply bent. The steps link to the closest pose record and say where the shape differs.

Sides, sets and timing

Most postures are done twice (two sets), and one-sided postures on the right, then the left. Between the floor postures you rest briefly in corpse pose and come up with a sit-up. Holds are set by the teacher’s dialogue and vary between studios, so we do not give fixed times.

How a class runs, from start to finish

A 2020 study of Bikram yoga by Alrefai and colleagues at the University of Alabama in Huntsville describes the class protocol in detail, citing Choudhury’s own book, and it gives a clear picture of the rhythm.

The standing series. The class opens with standing deep breathing. From there through standing separate leg head to knee, every posture is done twice. Half moon is the longest of these: the Yogateket studio guide describes it in four parts (to the right, to the left, back and forward), the forward part being hands to feet. The two balances that close the standing series, tree and toe stand, are done once on each side.

The first rest. Dead body pose (corpse pose) follows as a single rest of about two minutes. This is the longest pause in the class and marks the move from standing to the floor.

The floor series. Wind removing pose is done twice, followed by a sit-up. From then on, each floor posture is separated by a short rest in corpse pose of at least 20 seconds, and the sit-up is used to come up from that rest into the next posture. Spine twisting pose is done once on each side.

The close. Blowing in firm pose is repeated twice, and the class ends with a final rest in corpse pose that is not timed.

In practice this means short, repeated efforts with frequent pauses, not long holds. If the heat feels like too much, the short rests are a natural place to sit out a set and rejoin on the next one.

Heat and other precautions

  • The room is usually heated to around 40 °C (about 105 °F). Drink water before and after, take breaks whenever you need them, and leave the room if you feel dizzy, nauseous or confused: these can be signs of heat illness.
  • Heart conditions, high or low blood pressure, diabetes, pregnancy, a history of heat illness, and some medicines make heated practice risky: ask a doctor first.
  • Heat makes the body feel more flexible; do not push further than you would in a normal room. Locked knees and deep backbends (camel, full locust, bow) need care.
  • Blowing in firm pose involves forceful exhalation: skip or soften it with high blood pressure, heart conditions or in pregnancy.

This page has not yet been reviewed by a qualified teacher.

Styles it suits

Bikram Yoga: The Fixed Hot Sequence ExplainedBikram Yoga: The Fixed Hot Sequence ExplainedModern method · VigorousHot Yoga 26+2: the posture order and the two breathing exercisesHot Yoga: What It Is, Room Temperatures and Who It SuitsFormat · Vigorous

Frequently asked questions

What are the 2 breathing exercises in 26+2?

Standing deep breathing at the start and blowing in firm pose (a kapalabhati-style breath kneeling in thunderbolt pose) at the end.

Why do some lists count differently?

Some lists, including two published studies, number the breathing exercises and the sit-up inside the 26 and combine pairs such as half moon with hands to feet; others keep the breathing exercises apart and count those pairs separately. The order is the same.

Is hot yoga safe for everyone?

No. The heat is a real stress. People with heart or blood pressure problems, diabetes, a history of heat illness, or who are pregnant should ask a doctor first.

Sources

  1. Postures of Bikram Yoga (order; 24 asanas + pranayama + kapalabhati; Choudhury around 1971), Wikipedia (accessed October 6, 2026)
  2. Bikram Hot Yoga 26&2 posture chart, The Archer Hot Yoga Towel (accessed October 6, 2026)
  3. Bikram Yoga Poses 26+2 (fixed series, two breathing exercises, heat, two sets), Yogateket (accessed October 6, 2026)
  4. Salt and water balance after sweat loss: A study of Bikram yoga (Figure 1: the 26 asana of Bikram yoga, in order), Physiological Reports (Alrefai, Mathis, Hicks, Pivovarova, MacGregor; University of Alabama in Huntsville), 2020 (accessed October 6, 2026)
  5. Community-Delivered Heated Hatha Yoga as a Treatment for Depressive Symptoms: An Uncontrolled Pilot Study (Table 1: Bikram Yoga Series), Journal of Alternative and Complementary Medicine (Nyer et al., Mary Ann Liebert), 2019 (accessed October 6, 2026)

Facts checked on October 6, 2026