The sequence of the Bikram yoga poses sometimes referred to as the 26+2, is a system of hatha yoga poses and was created sometime in the early seventies by Bikram Choudhury routine.
The 26 postures are picked from the classic 84+2 series that has 84 postures and often referred to as the advanced class by Bikram Choudhury’s guru “Yogindra” Bishnu Ghosh brother of Paramahansa Yogananda founder of the self-realization fellowship.
This hot yoga series that Bikram calling Bikram’s beginning yoga class is performed in a room that is heated to 40 degrees Celsius and takes around 90 min including the Shavasana. All postures are done twice with a couple of exceptions (Tree pose, Toe stand pose, and Spine twisting pose. The sequence is always practiced the same way and the certified yoga teacher is to follow certain instructions.
How do I know it is a Bikram yoga class?
Class always start with Pranayama deep breathing
The sequence of poses is always practiced the same way and the certified yoga teacher is to follow certain instructions.
Breathing through the nose during whole class Eyes open whole class The yoga teacher is not practicing with class, only teaching by verbal instructions and no hands-on corrections
Yoga class is alignment focused with a lot of verbal instructions
In between all the poses on the floor is a savasana
Class always ends with Kaphalabati breathing
Breathing in Bikram Yoga
In Bikram yoga like any other yoga styles, the breathing is in and out through the nose (normal breathing). But each pose has a particular correct way of breathing.
Normal breathing: In and out through the nose. You never empty the lungs completely.
80/20 breathing: You fill the lungs completely and in the posture, you just let 20 percent of the air in out through the nose, because the pose requires air in the lungs to maintain proper strength. This breathing is mostly in backbends
Exhale of the breath: You start with a full breath in and when entering the posture you exhale completely. This breathing is mostly in forward folds