26 and 2

Hot Yoga 1000

Kevin Mattison

The 26 and 2 sequence is unlike any other Yoga class. It is a series of twenty-six asana poses designed to scientifically warm and stretch muscles, ligaments, and tendons in the order in which they should be stretched. The practice of these twenty-six poses will enhance mind and body, relax, strengthen, reshape and heal all of you over time. Bikram teaches you not only the ideal pose and how you will eventually be able to do it, but also the reality… telling you what problems you will have as you try to do the pose, what clues will help you make rapid progress, and where you might be tempted to “cheat,” thus depriving yourself of the benefit of doing the pose properly.

We believe that strict adherence to the structure of the practice is the best way for us to be of service to our community, keep a safe space, and show respect for this practice and our teachers. Don’t be misled, we are not stern and stiff. We crack jokes and love to have fun in class, but we hold the discipline of the way the yoga was taught to us.

“Flexibility is not a function of effort, it is a product of letting go.”

Why the Heat?

Bikram vs Regular Yoga: The Differences in Calories Burned

Sweat and detoxification

The skin, the body’s largest organ, eliminates toxins through perspiration. The function of sweat is to cool the body through evaporation. Hot yoga practitioners purport that perspiration removes waste from the body on a surface level through the pores and on a deeper organic level by carrying waste away from the kidneys and liver. Sweating has also been found to stimulate the metabolism and immune system.

Focus and breath

As the body works to stay cool, the mind must focus in a challenging environment. As in all forms of yoga, hot yoga puts emphasis on deep breathing to increase the flow of prana or vital life. The breath connects the body to the mind and carries the practitioner through the poses. Deep breathing helps to calm the body and mind and circulates fresh oxygen throughout the body.


Stretching warm muscles is more effective and lets the practitioner get deeper into poses. Because stretching is an effective way to increase flexibility, hot yoga can help improve one’s range of motion, prevent injuries in exercise, and help a person heal from previous injuries.

Weight Management

Many people seeking to manage their weight practice hot yoga because it addresses several aspects of weight loss and maintenance, including exercise, stress reduction, and thyroid stimulation.

Stress Relief

Exercise, deep breathing and meditation have been shown to reduce stress levels, and hot yoga combines all three. The mind’s effort to focus on the poses in a hot environment distracts from stressors. Lower stress levels allow for better, easier sleep, which improves the immune system, lowers heart rate and blood pressure, and improves mood.

Immune System

Raising one’s core temperature increases white blood cell production that defends against viruses and bacteria. The body also produces more interferon, which increases the production of antibodies. Stress is known to weaken the immune system, so activities that reduce stress also reduce susceptibility to illness.

Aches, injuries and arthritis

Many joints, especially the vertebrae, stop lubricating as efficiently when a person enters their thirties. Yoga promotes joint lubrication which can alleviate general feelings of stiffness and discomfort in the spine, knees, hips and shoulders, feet and hands.

Increased Performance

Many athletes take up hot yoga to improve performance in other activities. Well-stretched muscles and joints in proper alignment have better range of motion and are less prone to injury. The breath control of yoga also improves performance in cardiovascular and anaerobic activities.

The 26 Postures


1. Pranayama Series (Standing Deep Breathing)

  • Teaches you to use 100 percent of your lungs.
  • Most people use only a small percentage of their lung capacity, never allowing the lungs to reach the maximum expansion that nature intended.
  • Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise.
  • Good for mental relaxation.
  • Helps with sleep disorders, irritability.
  • Helps maintain good blood pressure.

2a. Ardha Chandrasana (Half-Moon Pose with Hands to Feet Pose)

  • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
  • Improves and strengthens every muscle in the central part of the body, especially the abdomen.
  • Increases flexibility of the spine, corrects bad posture, promotes proper kidney function, and helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
  • Strengthens abdominal muscles.
  • Increases flexibility and strength of the rectus abdominis, latisimus dorsi, oblique, deltoid, and trapezius muscles.
  • Releases frozen shoulders.
  • Aids in recovery of slipped or ruptured disc.

2b. Pada-Hastasana (Hands to Feet)

  • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
  • Increases the flexibility of the spine as well as the glutes, hamstrings, calves.
  • Greatly improves blood circulation to the legs and brain, and strengthens the rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles.
  • Relieves sciatica, arthritis, rheumatism, and gout in the legs.
  • Cure slipped disc and lumbago in the lower spine.
  • Firms all muscles of thighs, calves, and hips.

3. Utkatasana (Awkward Pose)

  • Strengthens and firms all muscles of upper and lower legs, and hips, also improves hip mobility.
  • Strengthens and tones the upper arms, shoulders and abdomen.
  • Increases blood circulation in the knees and ankle joints and relieves rheumatism, arthritis, and gout in the legs.
  • Helps to cure slipped disc’s and lumbago in the lower spine.

4. Garurasana (Eagle)

  • Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control.
  • Firms the calves, thighs, hips, abdomen, and upper arms.
  • Improves the flexibility of the hip, knee, and ankle joints and strengthens the latisimus dorsi, trapezius, and deltoid muscles.

5. Dandayamana – JanuShirasana (Standing Head to Knee Pose)

  • Helps develop concentration, patience, and determination.
  • Improves balance.
  • Tightens abdominal and thigh muscles.
  • Improves hamstring and hip flexibility.
  • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula.

6. Dandayamana – Dhanuraiana (Standing Bow Pulling Pose)

  • The most cardiovascular pose in the series increases blood flow over the body at same time.
  • Keeps the stomach trim or helps get it trim with shoulders up and chest down.
  • Clears blockage of the arteries for prevention of cardiac problems.
  • Improves mental determination and develops balance.
  • Tightens abdominal and thigh muscles.
  • Tightens arms, hips, and buttocks.
  • Improves posture, while increasing elasticity of the rib cage and the lungs.
  • Improves flexibility and strength. of the spine, legs, hips and shoulders.

7. Tuladandasana (Balancing Stick Pose)

  • Perfects control and balance.
  • Firms hips, buttocks, and upper thighs, as well as providing many of the same benefits for the legs as in Standing Head to Knee.
  • Increases circulation and strengthens the cardiovascular system, this is an excellent exercise for poor posture.
  • Improves flexlibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.
  • Helps relieve depression, loss of memory and constipation.
  • Increases circulation to the brain and adrenal glands.
  • Creates marriage between strength and balance.
  • Stretches the spine and back of the legs.

8. Dandytamana – Bibhaktaeada – Paschimottanasana (Standing Separate Leg Stretching Pose)

  • Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs.
  • Helps the functioning of most of the internal organs, especially the small and large intestine.
  • Changes chemical imbalances in the system.
  • Helps with menstrual disorders.
  • The whole body is affected; muscles, nerves & tissues.
  • Good for hip and back pain.

9. Trikanasana (Triangle Pose)

  • Works almost every muscles, joint, tendon, and internal organ in the body.
  • Revitalizes nerves, veins, and tissues.
  • Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.
  • Improves posture.
  • Most important pose to increase the strength and flexibility of the hip and side of the torso.
  • Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latisimus muscles.Helps maintain good blood sugar balance.
  • Compression of the pancreas and kidney.
  • Marriage between pineal and thyroid.
  • Helps with colds, sinus problems, migraines.
  • Muscular, skeletal, endocrine, digestive and reproductive systems all benefit.

10. Dandayamana – Bibhaktapada – Janushirasana (Standing Separate Leg head to Knee Pose)

  • Many of the same benefits as Hands to Feet Pose.
  • Helps develop concentration, patience, and determination.
  • Improves balance.
  • Tightens abdominal and thigh muscles.
  • Improves hamstring and hip flexibility.
  • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and biceps.

11. Tadasana (Tree Pose)

  • Improves posture patience and balance.
  • Increases the flexibility of the ankles, knees, and hip joints.
  • By strengthening the internal oblique muscles, it helps prevent hernia.
  • Creates balance in body and mind.
  • Strengthens stomach muscles.
  • Helps to avoid gout, arthritis of the knee, leg.
  • Strengthens weak joints.
  • Challenges your mental concentration.

12. Padangustasana (Toe Stand Pose)

  • Develops excellent balance, concentration and patience.
  • Helps to cure gout and rheumatism of the knees, ankles, and feet.
  • Helps cure hemorrhoid problems.
  • Improves posture patience and balance.
  • Increases the flexibility of the ankles, knees, and hip joints.
  • By strengthening the internal oblique muscles, it helps prevent hernia.
  • Creates balance in body and mind.
  • Strengthens stomach muscles.
  • Helps to avoid gout, arthritis of the knee, leg.
  • Strengthens weak joints.
  • Challenges your mental concentration.

13. Savasana (Dead Body Pose)

  • Dead body pose returns blood circulation to normal.
  • Teaches complete relaxation.
  • Returns the body to it’s normal slate.
  • Preparation for floor series.

14. Pavanamuktasana (Wind Removing Pose)

  • Abdominal pressure on ascending, descending and tranverse colon regulates digestion.
  • Stretches tight hips.
  • Straightens the spine.
  • Alleviates and reduces flatulence, the source of most chronic abdominal discomforts.
  • Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips.

15. Sit-up pose

  • Strengthens and tightens abdomen.
  • Releases toxins from the lungs.
  • Increases flexibility of the spine.

16. Bhujangasana (Cobra Pose)

  • Increases spinal strength and flexibility, helps prevent lower back pain, and helps cure lumbago, rheumatism and arthritis of the spine.
  • Improves menstrual problems (irregularity, cramps, backache).
  • Cures loss of appetite.
  • Helps Improve posture.
  • Improves the functioning of the liver and spleen.
  • Strengthens the deltoids, trapezius and triceps.
  • Increases spinal strength and flexibility.
  • Helps prevent lower backache, cure lumbago, rheumatism, and arthritis of the spine.
  • Improves the functioning of the liver and spleen.

17. Salabhasana (Locust Pose)

  • Strengthens the upper back, arms, fingers, hamstrings and calves.
  • Helps back or spinal problems such as gout, slipped disc, and sciatica.
  • Helps tennis elbow and is also excellent for toning the buttocks and hip rotators.
  • Cures gout, slipped disc, sciatica, and tennis elbow.
  • Excellent for firming buttocks and hips.

18. Poorna–Salabhasana (Full Locust Pose)

  • Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling.
  • Strengthens the middle back, upper arms, hips, and hamstrings.

19. Dhanurasana (Bow Pose)

  • Improves the functioning of the large and small intestines, the liver, kidneys, and spleen.
  • Helps straighten rounded spines, relieves backaches, and improves kyphotic upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake.
  • Revitalizes all spinal nerves by increasing the circulation of the spine.
  • Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips.
  • Works entire spine.
  • Helps with back pain and scoliosis.
  • Holds vertebrae in position.

20. Supta Vajrasana (Fixed Firm Pose)

  • Helps sciatica, gout and rheumatism in the legs.
  • Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints.
  • Stretches and strengthens the psoas muscles.
  • Stretches knee and ankle joints.
  • Relieves lower back pain *slims thighs, firms abdomen and calves.
  • Helps cure sciatica, gout, varicose veins.
  • Helps prevent hernia.

21. Ardha–Kurmasana (Half Tortoise Pose)

  • Provides maximum relaxation.
  • Helps indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain.
  • Firms the abdomen and thighs.
  • Increases the flexibility of hip joints, scapula, deltoids, triceps, and latisimus dorsi muscles.
  • Provides maximum relaxation.
  • Cures indigestion, constipation, flatulence.
  • Good for emphysema and asthma.
  • Increases blood flow to the brain bringing mental clarity, good memory.

22. Ustrasana (Camel Pose)

  • Stretches the abdominal organs to the maximum and helps constipation.
  • Stretches the throat, thyroid gland, and parathyroid.
  • It opens a narrow rib cage to give more space to the lungs.
  • Because it produces maximum compression of the spine, it improves the flexibility of the neck and spine and relieves backache.
  • Firms and slims the abdomen and the waistline.
  • Opens the chest.
  • Strengthens muscles of the back & shoulders.
  • Produces maximum compression of the spine.
  • Often an emotional release happens in this pose.
  • The nervous system is stimulated.
  • Improves flexibility of the neck and spine

23. Sanangasana (Rabbit Pose)

  • Produces the opposite effect of the Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition.
  • Maintains the mobility and elasticity of the spine and back muscles.
  • Improves digestion and helps sinus problems, and chronic tonsillitis
  • Wonderful effect on thyroid and parathyroid glands.
  • Improves the flexibility of the scapula and the trapezius muscles.
  • Helps maintain mobility and elasticity of the spine and back muscles.
  • Nurtures the nervous system.
  • Brings blood to the brain.

24a. Janushirasana (Head to Knee Pose)

  • Increases flexibility of the shoulder muscles, hip joint, and last five vertebrae of the spine.
  • Stretches sciatic nerve.
  • Increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines.
  • Enhances the proper function of the kidneys.

24b. Paschimotthanasana (Stretching Pose)

  • Circulation of blood to legs and brain.
  • Flexibility of the spine.
  • Stretches the back of the legs.
  • Relieves chronic diarrhea by improving digestion.

25. Ardha–Matsyendrasana (Spine Twisting Pose)

  • Only posture that twists the spine from top to bottom at the same time helps prevent slipped discs, scoliosis, arthritis, rheumatism.
  • Increases circulation and nutrition to the spinal nerves, veins and tissues.
  • Relieves lethargy, releases tension.
  • Helps cure vertigo and dizziness.
  • Maintains youth by improving flexibility of the spine.
  • Helps lumbago and rheumatism of the spine.
  • Improves digestion, removes flatulence from the intestines.
  • Firms the abdomen, thighs and buttocks.

26. Kapalbhati in Vajrasana (Blowing in Firm Pose)

  • The last breathing exercise strengthens all the abdominal organs and trims the waistline.
  • Improves oxygenation to the body.
  • Rids the body of toxins.
  • Energizes and revitalizes the body.
  • Helps bring mental clarity and alertness.
  • Exhales unexpelled toxins from the body.
  • Cools the body.
  • Completes the practice.