Bikram 26 Postures
A systematic series of 26 postures and 2 breathing exercises
Audio Guides
Listen to guided audio instructions for your practice
Audio Guide (Spanish)
Listen to the complete 90-minute class instruction in Spanish
Quick Practice (English)
A shorter 30-minute version with one set of each posture
Benefits
- Improves strength, flexibility, and balance
- Enhances respiratory system function
- Promotes detoxification through sweating
- Increases mental clarity and focus
- Helps with stress reduction and emotional balance
- Supports proper spine alignment and posture
Practice Tips
- Stay well hydrated before, during, and after practice
- Practice on an empty stomach (2-3 hours after eating)
- Listen to your body and respect your limits
- Focus on proper alignment rather than depth
- Breathe normally throughout the practice
- Stay in the room even if you need to rest