What is the Bikram 26 & 2 Sequence?

The Bikram '26 and 2' sequence is the unvarying, copyrighted series of 26 hatha yoga postures (asanas) and 2 breathing exercises (pranayama) that constitutes a complete Bikram yoga class. This specific sequence is the cornerstone of the method and is practiced identically in every certified Bikram studio around the world. The sequence was scientifically designed by Bikram Choudhury and his guru Bishnu Ghosh to be a comprehensive, 90-minute 'tune-up' for the entire body. It begins with a deep breathing exercise to expand the lungs, followed by a standing series of 12 postures that focus on strength, balance, and opening the joints. This is followed by a floor series of 14 postures that work on spinal flexibility, organ compression, and deep stretching. The class concludes with a final breathing exercise to flush the body with oxygen. The philosophy behind this fixed sequence is that it systematically works every muscle, joint, ligament, tendon, organ, and gland in the body in a specific, therapeutic order. Each posture prepares the body for the next, creating a 'tourniquet' effect that restricts blood flow to a specific area and then flushes it with fresh, oxygenated blood upon release. This consistency allows practitioners to track their progress with precision, turning the physical practice into a powerful tool for mental focus and discipline.