Walk into any Bikram yoga class anywhere in the world, and you'll experience the exact same sequence of 26 postures and 2 breathing exercises. Same order, same instructions, same 90 minutes. This consistency isn't arbitrary - it's the backbone of the practice.
The sequence — 26 postures and two breathing exercises, which is why you'll hear it called 26&2 — works systematically through every system in your body. Each posture has been chosen not just for what it does individually, but for how it relates to the postures that come before and after it.
At Bikram Yoga Darlinghurst, we've been teaching this sequence since 2002. We've watched thousands of students move through these postures, and we've seen firsthand how this specific order creates transformation.
This article will give you an overview of the 26 postures, explain the logic behind the sequence, and help you understand what's happening in your body as you move through the class. Think of it as your roadmap to the practice.
The logic behind the sequence
The Bikram sequence is sometimes called "the greatest hits of hatha yoga." These aren't random postures - they're therapeutic postures designed to heal and strengthen your body.
The sequence works systematically through your body:
It starts with breathing exercises to oxygenate your blood and prepare your body for work.
It moves into standing postures that build strength, improve balance, and increase cardiovascular fitness.
It transitions to floor postures that work deeply into your spine, hips, and internal organs.
It ends with breathing exercises that calm your nervous system and seal in the work you've done.
Every single cell in your body is addressed during these 90 minutes. Every joint is moved through its full range of motion. Every muscle is stretched and strengthened. Every organ is compressed and massaged.
The sequence also follows a specific pattern: stretch, compress, stretch, compress. As our old website used to put it: "Stretch, compress, stretch, compress, stretch, compress for 90 minutes." This movement of fresh blood into an area followed by compression helps flush toxins and deliver healing to every part of your body.
Why every posture is done twice
In Bikram yoga, you do each posture twice (with a few exceptions). This isn't just for repetition - there's a specific purpose to each set.
The first set is preparation. Your body is warming up, learning the posture, and preparing the muscles and joints for deeper work.
The second set is where the real yoga happens. Your body is now warm and open. You'll naturally go deeper in the second set, and this is where you receive the maximum therapeutic benefits.
New students often feel frustrated because they can't do much in the first set. That's completely normal. One of our students explained the two sets better than any manual: "first is focus on alignment and second the focus can be on depth." Trust the process. The second set is always better than the first.
The standing series
The class begins with Pranayama deep breathing, then moves into the standing series - the first 12 postures, all done standing up.
This series is physically demanding. You're building heat in your body. You're developing balance and concentration. You're working your cardiovascular system hard.
The standing series includes:
Balancing postures
Like Standing Head to Knee and Standing Bow Pulling Pose. These build focus and determination while strengthening your legs and core.
Compression postures
Like Eagle Pose and Awkward Pose. These flush blood through your joints and major organs, creating a tourniquet effect that floods these areas with fresh blood when you release.
Stretching postures
Like Triangle Pose. These work into your hips, spine, and shoulders, increasing flexibility and range of motion.
Backbends
Like Standing Bow. These counteract our forward-leaning modern lives and improve spine health.
The standing series is where you'll sweat the most. It's where you'll feel your heart working. It's where you'll build mental resilience as you hold challenging postures.
For beginners, the standing series can feel overwhelming. So many postures, so much instruction, so much heat. Take it one posture at a time. Just focus on the one you're doing right now.
After the standing series, you get a water break. Drink your water, catch your breath, and prepare for the floor series.
The floor series
The floor series is different from the standing series. The intensity shifts. You're lying down or sitting, which feels like a relief after all that standing work. But don't be fooled - the floor series works deeply into your body.
This series focuses heavily on your spine. There's a saying in yoga: you're only as young as your spine is flexible. The floor series keeps your spine healthy, flexible, and strong.
The floor series includes:
Forward bends
Rounding your spine forward in postures like Wind Removing Pose. This stretches your lower back and massages your internal organs.
Backbends
Backbends like Cobra Pose and Full Locust. These strengthen your back muscles and improve posture.
Twists
Postures like Spine Twisting Pose. These wring out your spine like a towel, improving flexibility and circulation.
Hip openers
Postures like Fixed Firm Pose. These increase hip flexibility and can help relieve lower back pain.
Core work
Like Sit-Up. This strengthens your core and massages your digestive organs.
The floor series is where many beginners start to feel like they can actually do yoga. After the challenging standing series, being on the ground feels manageable. It's also where you'll see rapid improvement - increasing flexibility is very noticeable in these postures.
A few that deserve special mention
While all 26 postures are important, there are a few that deserve special mention:
Half Moon Pose
The second posture in the sequence and one of the most important. It warms up your entire spine and sets the tone for the class. Many teachers say that if you do Half Moon correctly, you've already done 80% of the work.
Awkward Pose
Deceptively simple-looking but incredibly challenging. This posture strengthens your legs, opens your hips, and builds determination. It's also one of the best postures for your knees.
Eagle Pose
A full-body compression that improves flexibility in your joints while strengthening your legs. The twist in your arms and legs creates a tourniquet effect, flooding these areas with fresh blood when you release.
Standing Head to Knee
This is often the first posture that makes beginners think, "I'll never be able to do that." And yet, with consistent practice, almost everyone can. It requires patience, focus, and determination - all qualities you're building through your practice.
Triangle Pose
The last posture of the standing series and one of the most comprehensive stretches in the sequence. It works your spine, hips, shoulders, and legs simultaneously.
Spine Twisting Pose
The final posture before the closing breathing. This twist compresses your spine from top to bottom, wringing it out and improving flexibility.
The two breathing exercises
The class bookends with two breathing exercises:
Pranayama deep breathing
You'll start the class with this standing breathing exercise. It's designed to expand your lung capacity and oxygenate your blood. It also helps you acclimatise to the heat and settle into your practice.
Kapalbhati breathing
The class ends with "blowing in firm" - short, sharp exhales through your nose. This breathing detoxifies your body and energises you for the rest of your day.
Both breathing exercises are as important as the physical postures. Your breath is the foundation of your practice. Everything else builds on that.
Learning the sequence
As a beginner, you don't need to memorise the sequence. Just focus on following your teacher's instructions for each posture.
That said, you'll naturally start to learn the order after a few classes. Most students can anticipate what's coming next by about their tenth class, and have the full sequence memorised (without trying) by around their thirtieth class.
Knowing what comes next actually helps your practice. When you're not wondering "what do I do now?" you can focus more fully on the posture you're in.
Here's a quick overview of the sequence:
- Pranayama deep breathing to open
- the standing series (postures 1–12)
- a water break
- the floor series (postures 13–26)
- Kapalbhati breathing to close
- final savasana
Within that structure, there are familiar patterns. After each balancing posture, you'll do a "fixed posture" that keeps both feet on the ground. The floor series has a rhythm of compression followed by release.
What if you can't do a posture?
As a beginner, you won't be able to do the full expression of every posture. That's completely expected and fine.
Every posture has modifications and progressions. Your job as a beginner is to set up correctly and try the right way, even if you can't go very deep.
For example, in Standing Head to Knee, beginners often can't even hold their foot, let alone extend their leg and touch their forehead to their knee. So you start by just holding your knee and working on your balance. Then you work on holding your foot. Then you work on extending your leg. Each step is progress.
The beauty of the consistent sequence is that you can track your progress over time. That posture you couldn't do at all in your first class? In your tenth class, you might be able to do the first part. In your fiftieth class, you might achieve the full posture.
This visible, measurable progress is one of the most motivating aspects of Bikram yoga.
Why the same sequence every time?
New students sometimes wonder: why not change it up? Why the same sequence every time?
The consistency is the practice. When the sequence is always the same, you can go deeper into each posture because you're not learning something new every time. You can focus on the internal experience rather than the external form.
The consistent sequence also allows you to track progress and notice changes in your body from day to day. If the sequence was different every time, you wouldn't have that reference point.
Finally, the specific order matters. Each posture prepares your body for the next one. Change the order, and you lose the systematic progression that makes the practice so effective.
The same notes are played every time, but every performance is unique because the musicians bring something different to it. Your Bikram practice is the same - the postures don't change, but you bring different energy, focus, and ability to each class.
What the sequence does to your body
Moving through these 26 postures does something quite profound to your body:
- Your cardiovascular system gets a workout comparable to moderate running or cycling.
- Your muscles are stretched and strengthened in ways that balance and support your skeletal system.
- Your joints move through their full range of motion, maintaining flexibility and mobility.
- Your internal organs are massaged and compressed, improving function.
- Your endocrine system is stimulated, helping regulate hormones.
- Your nervous system is challenged during the practice and then calmed during final savasana.
- Your spine is moved in every direction - forward, backward, side to side, and twisting - keeping it healthy and flexible.
All of this happens in 90 minutes, every time you practise.
Key takeaways
- The 26 postures were specifically chosen for their therapeutic benefits
- Each posture is done twice - first set prepares, second set goes deeper
- The standing series builds strength, balance, and cardiovascular fitness
- The floor series focuses on spine health and flexibility
- The sequence never changes, allowing you to go deeper over time
- Every system in your body is addressed during the 90 minutes
- You don't need to memorise the sequence - it will naturally become familiar
- Modifications are normal for beginners; progress comes with consistent practice
Your next step
Now you understand the structure of a Bikram yoga class. You know what to expect, what each series does, and why the sequence matters.
The next step is to experience it for yourself. Reading about yoga is useful, but practising yoga is transformative.
At Bikram Yoga Darlinghurst, we've been guiding students through these 26 postures since 2002. Our experienced teachers know the sequence inside and out, and they'll help you navigate your practice safely and effectively.
Book your class today. We're located at Level 1/2, 185 Oxford Street, Darlinghurst. Call us on 0449 228 740 or book online.
We'll see you in the hot room.