All of our beginners’ classes follow the traditional “26+2” yoga system, which refers to the prescribed 26 postures and 2 breathing exercises of Bikram’s Beginning Yoga Class. The repetition of the same postures for the first several years of practice provides a comprehensive therapeutic system for beginners of all ages.
Pranayama Deep Breathing - Inhale
Helps prevent and reverse respiratory problems such as asthma, bronchitis, emphysema, and shortness of breath.
Teaches you to use 100% capacity of your lungs.
Increases circulation to the whole body.
Balances the sympathetic and parasympathetic response systems.
Slowly expands the volume of the rib cage, leading to improved pulmonary function.
Improves strength of the muscles of the torso, and strength and flexibility of the neck.
Trims excess fat tissue from the neck.
Pranayama Deep Breathing - Exhale
Helps prevent and reverse respiratory problems such as asthma, bronchitis, emphysema, and shortness of breath.
Teaches you to use 100% capacity of your lungs.
Increases circulation to the whole body.
Balances the sympathetic and parasympathetic response systems.
Slowly expands the volume of the rib cage, leading to improved pulmonary function.
Improves strength of the muscles of the torso, and strength and flexibility of the neck.
Trims excess fat tissue from the neck.
Half Moon Sidebend - Ardha Chandrasana
Improves and strengthens every muscle in central part of the body (including the sides and many layers of the abdominal muscles).
Increases flexibility and strength of the spine.
Corrects bad posture.
Promotes proper kidney function.
Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
Improves flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles.
Half Moon - Ardha Chandrasana
Improves and strengthens every muscle in central part of the body (including the sides and many layers of the abdominal muscles).
Increases flexibility and strength of the spine.
Corrects bad posture.
Promotes proper kidney function.
Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
Improves flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles.
Half Moon - Ardha Chandrasana
Improves and strengthens every muscle in central part of the body (including the sides and many layers of the abdominal muscles).
Increases flexibility and strength of the spine.
Corrects bad posture.
Promotes proper kidney function.
Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
Improves flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles.
Hands to Feet Pose - Pada Hastasana
Improves digestion & elimination, decompresses spinal structure, balances blood pressure, calms the nervous system.
Awkward (Utkatasana) Part 1
Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible.
Firms the upper arms.
Increases blood circulation in the knees & ankle joints.
Relieves rheumatism, arthritis, & gout in the legs.
Awkward (Utkatasana) Part 2
Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible.
Strengthens deep muscles of the abdomen and pelvis. Firms the upper arms.
Increases blood circulation in the knees & ankle joints.
Relieves rheumatism, arthritis, & gout in the legs.
Helps to cure slipped disc & lumbago in lower spine.
Awkward (Utkatasana) Part III
Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible.
Strengthens deep muscles of the abdomen, pelvis, and inner thighs. Firms the upper arms.
Increases blood circulation in the knees & ankle joints.
Relieves rheumatism, arthritis, & gout in the legs.
Helps to cure slipped disc & lumbago in lower spine.
Eagle (Garurasana)
Improves circulation to the reproductive organs & kidneys
Helps firm calves, thighs, hips, abdomen & upper arms
Improves flexibility of the hip, knee, ankle, shoulder, elbow, and wrist joints
Strengthens lattisimus dorsi, trapezius, & deltoid muscles
Standing Head to Knee (Dandayamana-Janushirasana)
The most powerful posture for developing and improving patience, determination, and concentration.
Strengthens abdominal & thigh muscles.
Improves flexibility of sciatic nerves.
Strengthens the deltoid, trapezius, latissiumus dorsi, biceps & triceps.
Safely stretches the hamstrings and the muscles of the back.
Massages and improves circulation to the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries.
Standing Head to Knee (Dandayamana-Janushirasana)
The most powerful posture for developing and improving patience, determination, and concentration.
Strengthens abdominal & thigh muscles.
Improves flexibility of sciatic nerves.
Strengthens the deltoid, trapezius, latissiumus dorsi, biceps & triceps.
Safely stretches the hamstrings and the muscles of the back.
Massages and improves circulation to the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries.
Standing Bow (Dandayamana-Dhanurasana)
Transfers circulation from one side of the body to the other, equalising it - circulating fresh blood to each internal organ & gland.
As in standing head to knee, this posture helps develop concentration, patience & determination.
Firms abdominal wall & upper thighs, & tightens upper arms, hips & buttocks.
Increases the size & elasticity of the rib cage & lungs.
Improves flexibility & strength of lower spine & most of the body's muscles.
Standing Bow (Dandayamana-Dhanurasana)
Transfers circulation from one side of the body to the other, equalising it - circulating fresh blood to each internal organ & gland.
As in standing head to knee, this posture helps develop concentration, patience & determination.
Firms abdominal wall & upper thighs, & tightens upper arms, hips & buttocks.
Increases the size & elasticity of the rib cage & lungs.
Improves flexibility & strength of lower spine & most of the body's muscles.
Balancing Stick (Tuladandasana)
Perfects control & balance by improving physical strength and concentration power.
The forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected regions, cleaning out the veins and all the arteries, and strengthening the heart muscle.
The same rejuvenating flood rushes into the brain as well.
Standing Separate Leg Stretching (Dandayamana-Bibhaktapada-Paschimotthanasana)
Cures & prevents sciatica by stretching & strengthening the sciatic nerves & tendons of the legs.
Helps the functioning of most internal abdominal organs, especially the small & large intestines.
Improves muscle tone & flexibility of thighs & calves.
Improves flexibility of the pelvis, ankles, hip joints & the last five vertebrae of the spine.
Triangle (Trikanasana)
Improves every muscle, joint, tendon, and internal organ in the body.
Revitalizes nerves, veins, and connective tissues.
Stretches and and strengthens the last five vertebrae, which can improve misalignments and rheumatism of the lower spine.
Increases the strength & flexibility of the hip joints and the muscles of the side of the torso.
Improves the communication between heart and lungs, improving cardiovascular and respiratory functioning.
Triangle (Trikanasana)
Improves every muscle, joint, tendon, and internal organ in the body.
Revitalizes nerves, veins, and connective tissues.
Stretches and and strengthens the last five vertebrae, which can improve misalignments and rheumatism of the lower spine.
Increases the strength & flexibility of the hip joints and the muscles of the side of the torso.
Improves the communication between heart and lungs, improving cardiovascular and respiratory functioning.
Standing Separate Leg Head To Knee (Dandayamana-Bibhaktapada-Janushirasana)
Massages, compresses, and stimulates proper circulation to and from the thyroid gland, which helps to regulate the metabolism and the immune system.
Trims the abdomen, waistline, hips, buttocks and thighs.
Tree Pose - Tadasana
Relaxes the system prior to savasana.
Resets the spine and nervous system after the yoga warm-up.
Steadies the mind, vision, and breathing.
Tree Pose (Tadasana)
Improves posture & balance.
Increases flexibility of the ankles, knees & hip joints.
Prevents hernia by strengthening the internal oblique muscles.
Toe Stand (Padangustasana)
Powerful improver of focus, determination, patience, and persistence.
Improves pelvic floor control and independent rotational mobility of each hip joint.
Toe Stand (Padangustasana)
Develops psychological & mental powers - especially patience.
Helps cure gout & rheumatism of the knees, ankles & feet.
Helps reduce hemorrhoids.
Dead Body Pose (Savasana)
Returns blood circulation to normal after each posture, creating internal cleansing and magnifying the benefits of the postures that precede it.
Prepares and rejuvenates the body for the next posture.
Teaches complete and total, whole-body relaxation.
Wind Removing Pose (Pavanamuktasana)
Massages the ascending, descending, and transverse colon, benefiting the entire digestive system.
Prevents and cures excessive flatulence, and balances acid levels in the stomach.
Improves flexibility of the hip joints.
Improves circulation to the hand and finger joints, and strengthens the hands and arms.
Stretches and lengthens the whole spine.
Helps reduce headaches caused by tension in the neck.
Cobra (Bhujangasana)
Improves digestion and appetite.
Helps to raise low blood pressure.
Improves the functioning of the liver and spleen.
Strengthens and stretches the lumbar spine, relieving pain and healing slipped or herniated discs, scoliosis, and arthritis in that region.
Relieves menstrual problems (irregularity, cramps, backache).
Cobra (Bhujangasana)
Improves digestion and appetite.
Helps to raise low blood pressure.
Improves the functioning of the liver and spleen.
Strengthens and stretches the lumbar spine, relieving pain and healing slipped or herniated discs, scoliosis, and arthritis in that region.
Relieves menstrual problems (irregularity, cramps, backache).
Locust (Salabhasana)
Similar benefits as the Cobra pose, but more potent in the cure of slipped discs and sciatica.
Cures tennis elbow, tendonitis in the arms, and carpal tunnel syndrome.
Reduces varicose veins in the legs.
Full Locust (Poorna-Salabhasana)
Increases strength in the middle spine; good for scoliosis, kyphosis, spondylosis, and slipped discs.
Opens up and increases elasticity of the rib cage.
Firms the abdominal muscles, upper arms, hips and thighs.
Bow Pose (Dhanurasana)
Good for kidneys, digestion, hip flexor mobility, shoulder mobility, and spine strength. Stretches heart and major blood vessels; helps to balance blood pressure. Trains the breath & nervous system to work together.
Bow (Dhanurasana)
Improves the functioning of the large & small intestines, liver, kidneys, and spleen.
Relieves backaches.
Improves elasticity of the rib cage, permitting maximum expansion of lungs and increased oxygen intake.
Revitalizes all spinal nerves by increasing circulation to the spine.
Increases blood circulation to all of the bones and cartilage of the spine.
Strengthens the spine along its entire length.
Prevents and cures constipation, and improves digestion.
Combats bronchitis.
Reduces or eliminates diabetes and other imbalances of blood sugar.
Fixed Firm (Supta-Vajrasana)
Helps cure sciatica, gout, and rheumatism in the legs.
Improves circulation to the spleen and the glands of the immune system.
Slims thighs, firms calf muscles & strengthens the abdomen.
Strengthens & improves flexibility of lower spine, knees, and ankle joints.
Increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins.
Helps prevent hernias.
Fixed Firm (Supta-Vajrasana)
Helps cure sciatica, gout, and rheumatism in the legs.
Improves circulation to the spleen and the glands of the immune system.
Slims thighs, firms calf muscles & strengthens the abdomen.
Strengthens & improves flexibility of lower spine, knees, and ankle joints.
Increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins.
Helps prevent hernias.
Fixed Firm (Supta-Vajrasana)
Helps cure sciatica, gout, and rheumatism in the legs.
Improves circulation to the spleen and the glands of the immune system.
Slims thighs, firms calf muscles & strengthens the abdomen.
Strengthens & improves flexibility of lower spine, knees, and ankle joints.
Increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins.
Helps prevent hernias.
Half Tortoise (Ardha-Kurmasana)
Provides maximum relaxation and helps regulate sleep patterns.
Cures indigestion, flatulence, constipation, and irritable bowel syndrome.
Stretches and improves air flow to the lower part of the lungs, reducing the symptoms of asthma and strengthening the respiratory function.
Increases blood circulation to the brain, enhancing memory and mental clarity.
Firms abdomen & thighs.
Increases the flexibility of hip joints, scapula, deltoids, triceps, latissimus dorsi muscles.
Camel (Ustrasana)
Rabbit (Sasangasana)
Increases the mobility and elasticity of the spine and back muscles, stimulating proper circulation to the spine and nervous system.
Stimulates circulation to and from the sinuses, helping to prevent and cure colds, sinus problems, allergies, and chronic tonsilitis.
Compresses and stimulates balanced functioning of the thyroid and parathyroid glands.
Helps reduce insomnia, diabetes, and depression.
Relieves tension in the neck and shoulders.
Head To Knee (Janushirasana)
Helps to balance blood sugar levels and enhances proper functioning of the kidneys.
Improves flexibility of the sciatic nerves, ankles, knees & hip joints.
By improving circulation to the stomach and intestines, it improves digestion and relieves chronic diarrhea.
Increases circulation to the liver, pancreas, thyroid, thymus gland, and intestines.
Improves the functioning of the lymphatic and immune systems.
Stretching (Pachimotthanasana)
Half Spine Twisting (Ardha-Matsyendrasana)
The only posture which twists the spine from top to bottom simultaneously, increasing circulation & nutrition to the spinal nerves, veins, and tissues.
Helps cure rheumatism of the spine, relieves lower back pain, helps prevent slipped discs, kyphosis, scoliosis, and cervical spondylosis.
Improves digestion, removes flatulence from intestines.
Calms the nervous system.
Blowing In Firm (Kapalbhati)
Improves digestion and circulation, and increases the elasticity of the lungs.
Increases the detoxifying effects of the whole class through powerful removal of carbon dioxide and intake of fresh oxygen.
Strengthens the abdominal organs and increases circulation to them.
Dead Body Pose (Savasana)
Allows the system to integrate all of the circulatory, respiratory, and nervous system benefits from the 26 postures and 2 breathing exercises.
Why these particular postures?
The brilliance of the order and design of this class has not yet been surpassed in over 45 years!
1) Accessibility: they can all be attempted by those without prior yoga experience
2) Safety: they are relatively safe for beginners (no headstands, no shoulder destabilization, more backward bending than forward bending – safer for those with chronic back pain and core weakness)
3) Benefit: they bring very specific medical benefits when attempted even at only 10% depth
4) Simplicity of “modification”: nearly all postures are modified with changes in depth, not form
Accessibility
They can all be attempted by those without prior yoga experience
Safety
They are relatively safe for beginners (no headstands, no shoulder destabilization, more backward bending than forward bending – safer for those with chronic back pain and core weakness)
Benefit
They bring very specific medical benefits when attempted even at only 10% depth
Simplicity
Simplicity of “modification”: nearly all postures are modified with changes in depth, not form
