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The original hot yoga – it’s for every body

The Therapeutic Hot Yoga  classes we offer,  also known as Hot Yoga, 26&2, or Bikram Method, consist of a series of 26 poses and two breathing exercises performed in a room heated to approximately 105°F  with 40% humidity. This environment is designed to mimic the climate of India, providing a comprehensive workout that encompasses all aspects of physical fitness in a single practice.

This sequence was designed nearly 50 years ago to bring the benefits of yoga to everyone. Whether you’re a beginner or advanced, sick or healthy, young or old, in shape or injured, sad or smiling, it’s for you to make yours. This practice is intense, challenging, and best of all extremely rewarding.










  • Improved Flexibility: The heat helps muscles relax and become more elastic, which can decrease the risk of injuries.
  • Detoxification: Sweating extensively in the hot environment helps flush toxins from the skin.
  • Weight Loss: The rigorous workout combined with heat can lead to significant calorie burn.
  • Enhanced Cardiovascular Health: The heart rate increases in the hot environment, providing a cardiovascular workout similar to more intense exercises.
  • Stress Reduction: The focused breathing and sequential poses promote mental relaxation and stress relief.
  • Increased Strength: The poses build muscle strength and endurance.
  • Improved Circulation: The combination of heat and poses improves blood circulation.
  • Enhanced Immune System: Regular practice can strengthen the immune system due to the detoxification and circulation improvement.


  • Structured Regimen: The same 26 poses and two breathing exercises are performed in each class, allowing for consistent practice and mastery.
  • Heated Environment: A specially designed hot and humid environment to enhance flexibility and detoxification.
  • Accessibility: Suitable for all fitness levels, with modifications available for beginners or those with physical limitations.
  • Community Aspect: Classes foster a sense of community among practitioners.
  • Certified Instructors: Instructors undergo intensive training to become certified, ensuring a high level of teaching and safety standards.

The Sequence

Pranayama Breathing

(Breathing Exercise)
  • Good for lungs and respiratory system
  • Helps with mental relaxation
  • Helps high blood pressure
  • Relieves irritability
  • Good for detoxification
  • Exercises nervous, respiratory and circulatory systems
  • Increases lung capacity and elasticity. Improves flexibility in  neck and shoulders.

Half Moon with Hands-to-Feet

Ardha-Chandrasana with
  • Improves spine flexibility and core strength.
  • Reduces lower back pain and helps with sciatic problems
  • Tones the spinal nerves and abdominal organs improving the working of the bowels
  • Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles
  • Alleviates anxiety and reduces mental stress
  • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
  • Firms and trims waistline, hips, abdomen and thighs

Awkward (Parts I, II, III)

  • Improves overall body strength
  • Strengthens and tones leg muscles
  • Relieves menstrual cramping
  • Reduces fat pocket under buttocks
  • Aligns skeletal system
  • Good for arthritis conditions
  • Good for digestion
  • Relieves joint pain
  • Relieves sciatica
  • Improves flexibility in toes and ankles
  • Exercises liver, intestines, and pancreas
  • Strengthens legs and arms, improving circulation to the lower joints.


  • Works into twelve major joints of the body
  • Good for central nervous system
  • Facilitates lymphatic function, improving immune system
  • Improves mobility of hip joint
  • Improves balance
  • Strengthens legs
  • Good for varicose veins
  • Improves flexibility in the largest joints of the body: scapulae, shoulders, elbows, wrists, hips, knees, and ankles.

Standing Head-to-Knee

  • Builds mental strength: concentration, determination, and patience.
  • Uses all major muscle groups
  • Exercises digestive and reproductive organs
  • Strengthens back muscles

Standing Bow Pulling

  • Improves cardiovascular function and circulation to the heart and lungs.
  • Opens shoulder joint
  • Helps frozen shoulder conditions
  • Improves spine flexibility
  • Develops balance between strength and flexibility.
  • Reduces abdominal fat
  • Helps regulate ovaries and prostate gland

Balancing Stick

  • Increases cardiovascular circulation, especially to heart blood vessels
  • Creates a total spine stretch
  • Relieves stress from spine
  • Good for varicose veins
  • Builds strength in legs
  • Exercises pancreas, spleen, liver, nervous and circulatory system
  • Strengthens the heart and improves artery function.

Standing Separate Leg Stretching

  • Increases circulation to the brain and adrenal glands
  • Calms nervous system
  • Combats depression
  • Improves digestion
  • Helps reduce abdominal obesity
  • Helps with diabetes and hyperacidity
  • Releases tension in the lower back
  • Exercises muscular, adrenal and reproductive systems


  • An excellent cardiovascular workout
  • Intensely stretches each side of the body
  • Opens and increases flexibility of hip joints
  • Good for kidneys, thyroid and adrenal glands
  • Opens shoulder joint, good for frozen shoulder
  • Strengthen and tones legs 
  • Helps regulate hormone levels
  • Works all muscular groups simultaneously
  • Works the circulatory, digestive, immune, reproductive and muscular systems – all at the same time.

Standing Separate Leg

  • Good for depression and memory loss
  • Reduces abdominal obesity
  • Balances blood sugar levels
  • Assists in regulating pancreas and kidneys
  • Works endocrine, digestive and reproductive systems
  • Stretches and tones the spine and nervous system. Balances pituitary and thyroid glands.


  • Corrects bad posture
  • Increases hip and knee flexibility and mobility
  • Stretches spine
  • Releases abdominal tension
  • Relieves lower back pain

Toe Stand

  • Creates balance and focus in body and mind.
  • Strengthens core muscles and weak joints.
  • Strengthens hips, knees, ankles and toes.
  • Helps relieve arthritis in all leg joints including hips.


  • Returns circulation to normal. Promotes mental clarity and relaxation.
  • Slows heart rate, reduces blood pressure
  • Teaches complete relaxation
  • Stills and focuses the mind

Wind Removing

  • Massages ascending, descending and transverse colon
  • Optimizes function of the digestive system.
  • Regulates and normalizes hydrochloric acid levels in stomach
  • Improves and may cure conditions of constipation, flatulence and hyperacidity
  • Relieves lower back pain
  • Improves flexibility of the hip joints
  • Firms and tones muscles of the abdominal wall, thighs and hips
  • Increases peristalsis in the gut


  • Strengthens abdominal muscles.
  • Increases energy.


  • Increases spine strength and flexibility
  • Relieves lower back pain.
  • Improves function of intestines, liver, kidney, and spleen.
  • Rejuvenates spinal nerves enriching them with a rich blood supply
  • Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
  • Stretches the thoracic region and expands the rib cage bringing relief from asthma
  • Gentle pressure on the abdomen massages all organs and improves their function
  • Strengthens deltoids, trapezius and triceps
  • Relieves cervical spondylosis
  • Improves concentration


  • Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica
  • Increases spine strength and flexibility, and relieves upper back pain. Improves circulation in the arms, combatting tennis elbow and carpal tunnel syndrome.
  • Firms hip muscles
  • Helps relieve and prevent backache
  • Relieves lumbago, rheumatism, arthritis and menstrual problems
  • Improves loss of appetite
  • Improves sluggish digestion
  • Increases abdominal pressure and regulates intestinal function
  • Strengthens the abdominal wall
  • Helps correct bad posture
  • Improves function of liver and spleen
  • Strengthens shoulder, arm and back muscles
  • Compresses and opens spine
  • Relieves cervical spondylosis and back pain
  • Encourages concentration and perseverance

Full Locust

  • Firms muscles of the abdomen, upper arms, hips and thighs
  • Increases spine strength and flexibility and relieves back pain, especially in the middle spine.
  • Helps relieve and prevent lower backache
  • Relieves lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite.
  • Corrects bad posture.
  • Improves function of liver and spleen
  • Strengthens deltoids, trapezius and triceps
  • Compresses and opens spine
  • Relieves cervical spondylosis


  • Increases circulation to heart and lungs and improves oxygen intake
  • Increases spinal strength and flexibility and tone of spinal muscles
  • Opens diaphragm and expands the chest region – improves respiratory conditions
  • Opens shoulder joint and helps frozen shoulder conditions
  • Revitalizes spinal nerves by increasing circulation to spine
  • Strengthens, compresses and opens lower, mid and upper spine
  • Reduces abdominal fat and strengthens abdominal muscles
  • Helps regulate ovaries and prostate gland
  • Relieves lumbago, rheumatism, arthritis and menstrual problems
  • Improves digestion
  • Corrects bad posture
  • Strengthens concentration and mental determination
  • Improves function of kidneys, liver and spleen
  • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
  • Relieves cervical spondylosis

Fixed Firm

  • Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs
  • Improves circulation to the lower limbs and flexibility of the lower spine, hips, knees, and ankle joints.
  • Slims and tones thighs, firms calf muscles and strengthens the abdomen.
  • Strengthens and improves flexibility of lower spine, knees and ankle joints.
  • Lubricates and increases circulation to joints.
  • Strengthens and lengthens abdominal muscles.
  • Creates a great stretch into hip joints and diaphragm.
  • Relieves lower back pain.

Half Tortoise

  • A rejuvenation pose providing maximum relaxation
  • Increases blood flow to the brain, promoting mental well-being, memory, and clarity. Relieves neck and shoulder tension.
  • Relieves digestion problems 
  • Stretches lower part of the lungs, increases lung capacity
  • Firms the abdomen and thighs
  • Increases flexibility of hip joints
  • Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)
  • Relieves stress and migraines
  • Helps with insomnia
  • Increases flexibility in hips


  • Compresses spine, relieving back problems
  • Opens rib cage, lungs and digestive system
  • Stimulates nervous system
  • Great for lungs and many bronchial problems
  • Strengthens back and shoulder muscles
  • Improves flexion of neck
  • Stretches the throat, lungs, abdominal organs, shoulders, and hips. Releases emotional tension.


  • Stretches the spine to increase proper nutrition to the nervous system
  • Improves the mobility and elasticity of the spine and back muscles
  • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
  • Balances hormones
  • Improves flexibility of scapula and trapezius
  • Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis
  • Helps insomnia, depression

Head-to-Knee with Stretching

Janushirasana with Paschimotthanasana
  • Head to knee pose helps balance blood sugar levels and the metabolism
  • Improves flexibility of sciatic nerve and ankle, knee and hip joints
  • Enhances kidney function
  • The intense stretching pose increases circulation to liver, spleen and pancreas
  • Stimulates thymus gland, digestion and immune system
  • Increases flexibility of the trapezius, deltoid, rectus femoris and biceps muscles, sciatic nerve and last five vertebrae of the spine
  • Stretches and strengthens pelvic girdle, hip joints, shoulder joints and spine
  • Improves concentration and mental endurance
  • Powerfully massages all the abdominal organs
  • Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other digestive problems
  • Regulates function of the pancreas, assisting those with diabetes or hypoglycemia
  • Mobilizes joints and increases elasticity in the lumbar spine
  • Relieves compression of the spine and sciatica
  • Strengthens and stretches the hamstrings
  • Stimulates the immune and lymphatic systems. Helps balance blood sugar levels.

Spine Twisting

  • Compresses and stretches spine from the bottom to the top
  • Increases hip and back flexibility
  • Improves digestion
  • Firms the thighs and abdomen
  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
  • Increases synovial fluid of the joints
  • Tones the roots of the spinal nerves and sympathetic nervous system
  • Opens bronchial muscles and rib cage
  • Helps prevent slipped disc
  • Relieves lower back pain
  • Helps sciatica and arthritis of the knee
  • Massages kidneys, liver, gall bladder, spleen and bowels
  • Increases circulation and nutrition to the spinal nerves, veins, and tissues

Blowing in Firm

Kapalbhati Breathing
  • Detoxifies and cleanses body by removing stale air rom lungs
  • Brings mental clarity
  • Strengthens abdominal organs and wall
  • Normalises bowels
  • Energizes body
  • Improves oxygenation to the body
  • Improves cardiovascular and respiratory systems
  • Good for high blood pressure
  • Good for internal organs, digestive system, and abdominal muscles.