105 degrees. 26 postures.
One hour that rewires everything.
A heated room. A sequence unchanged for 50 years. Clients who came in burned-out and left sleeping through the night, standing straighter, and breathing like they remembered they could.
The Trail Map
Every step earns the next.
The 26-posture sequence has been practiced in heated rooms for over 50 years. The order is not arbitrary. Each posture prepares your body for the next. Follow the trail.
Waypoint 01
PreparationWhat to Eat (and Not Eat) Two Hours Before
The room will ask everything of your body. Give it the right fuel. A light meal 2–3 hours before: banana with almond butter, rice with steamed vegetables, or a small smoothie. Nothing heavy. Nothing fried. No coffee in the hour before — your heart rate is already going to climb.
- Hydrate with 24oz of water in the 2 hours before class
- Bring an extra 20oz for during class
- Electrolytes help — coconut water or a pinch of sea salt
- If you ate 4+ hours ago, a banana 45 min before is fine
Waypoint 02
GearWhat to Bring
The checklist is short. The commitment is longer.
- Yoga mat (we have loaners)
- Large towel for your mat
- Small towel for your face
- Water bottle — insulated
- Form-fitting clothes
- Open mind
Waypoint 03
105°FThe Heat Is Not Punishment
At 105°F your muscles become pliable in ways that 72°F cannot produce. The warmth is the point — it allows depth without strain, flexibility without tearing.
Waypoint 04
Your First Five Minutes in the Heat
You will walk in and immediately think: I made a mistake. The air feels thick. Your skin prickles. Your breathing shortens. This is normal. This is the room asking: are you paying attention?
The protocol: stand still. Breathe through your nose. Let your nervous system recalibrate. Within 4–5 minutes, the heat becomes ambient rather than assaulting. Your body starts to understand it is not in danger — it is in a controlled challenge.
Good to know: If you need to sit or lie down at any point: do it. Savasana is always an option. No instructor will judge you. The experienced practitioners around you have all been exactly where you are.
Waypoint 05
PermissionWhat Happens If You Need to Lie Down
You lie down. That is what happens. Savasana — flat on your back, arms at your sides, eyes closed — is a legitimate posture in this practice, not a sign of failure. Your first class, your goal is survival and curiosity. Nothing more.
Waypoint 06
The Hard PartThe Posture That Breaks Everyone
Awkward Pose — Utkatasana. Third posture in the sequence. Your thighs burn. Your arms ache. Your mind starts negotiating. This is not a flaw in the design. This is the design. The discomfort is the teacher.
The Sequence
26 postures. Same order, every time.
The predictability is the point. When your mind knows what comes next, it can stop planning and start surrendering. The sequence has been refined over five decades.
Pranayama
Standing Deep Brea…
Half Moon
Ardha Chandrasana
Awkward Pose
Utkatasana
Builds leg strength, opens knees and ankles
Eagle Pose
Garurasana
Standing Head-to-Knee
Dandayamana-Janush…
Standing Bow
Dandayamana-Dhanur…
Balancing Stick
Tuladandasana
Standing Separate Leg Stretch
Dandayamana-Bibhak…
Triangle Pose
Trikanasana
Standing Separate Leg Head-to-Knee
Dandayamana-Bibhak…
Tree Pose
Tadasana
Toe Stand
Padangustasana
Savasana
Dead Body Pose
Complete nervous system reset
Wind-Removing Pose
Pavanamuktasana
Sit-Up
Pada-Hasthasana
Cobra Pose
Bhujangasana
Locust Pose
Salabhasana
Full Locust
Poorna-Salabhasana
Bow Pose
Dhanurasana
Fixed Firm Pose
Supta-Vajrasana
Half Tortoise
Ardha-Kurmasana
Camel Pose
Ustrasana
Maximum spinal extension, emotional release
Rabbit Pose
Sasangasana
Head-to-Knee with Stretching
Janushirasana
Spine Twist
Ardha-Matsyendrasana
Blowing in Firm
Kapalbhati
30-Day Transformation
What actually happens to your body.
Not testimonials about feeling good. Actual bloodwork, sleep data, and flexibility measurements from members who tracked their first 30 days.
"My sleep tracker went from averaging 61% sleep quality to 84% in four weeks. I stopped waking up at 3am. My lower back stopped aching by week two."
"I thought I was fit. After my first class I realized I had zero relationship with stillness. By day 60, my bloodwork showed inflammation markers dropped by a third."
"I came in knowing nothing. I left the first class completely soaked and absolutely certain I'd be back. Something reset. I don't know how else to describe it."
The Final Waypoint
The only unknown left
is showing up.
You know what to bring. You know what the heat feels like. You know what happens if you need to lie down. Reserve your spot.
Dissolving Objections
Every question you're afraid to ask.
There are no stupid questions about hot yoga. There are only questions that, unanswered, keep people from a practice that might change their life.
No. Hot yoga is how you get flexible — not a reward for already being flexible. Every person in the room was once a beginner. The heat does more for flexibility in one class than months of room-temperature stretching. Come as you are.
Lie down in Savasana. That's it. No instructor will check on you in a way that draws attention. No one in the room will think less of you. Dizziness in the first class is common and almost always caused by dehydration — drink 24oz of water in the two hours before class.
Yes, always. We ask that you try to stay in the room because the body adapts faster when it doesn't re-enter the heat cold, but your comfort and safety come first. If you need air, step out. Return when you're ready.
As little as you're comfortable with. The heat is serious — shorts and a sports bra or fitted shorts and a tank top are ideal. Loose clothing traps heat and makes postures harder. Cotton holds sweat; synthetic fabrics dry faster.
The 26-posture Bikram sequence is the same every class, every studio in the world. The heat allows a depth of stretch impossible at room temperature. The sequence is designed as a system — each posture prepares your body for the next. It's less about flow and more about precision.
Consult your doctor before your first class if you have cardiovascular issues, are pregnant, or have a condition that affects heat tolerance. Many people practice with managed conditions — but your doctor should know. When in doubt, call the studio directly before booking.
Still have a question? Call the studio directly.