Lauren HollandBy Lauren Holland

Updated November 2026

Bikram yoga follows a fixed sequence of 26 poses and two breathing exercises, practiced in a room heated to about 105°F with roughly 40 percent humidity. This guide walks through the poses for Bikram yoga in their standard order, explains the key alignment cues for each group, and shows you what to focus on so your first class feels manageable rather than overwhelming.

How the Bikram Sequence Is Organized

The poses for Bikram yoga are grouped into standing poses, balancing poses, floor poses and backbends. Because the order never changes, you can learn the flow once and then focus on your body rather than guessing what comes next. Each class runs about 90 minutes, and every pose is held in a set pattern of breathing, usually for 30 to 60 seconds.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

The Standing Poses and Balances

The early part of the sequence warms the legs and builds stability. Standing Deep Breathing and Half Moon come first, followed by Awkward Pose, Eagle, and the balancing series that includes Standing Head to Knee and Standing Bow Pulling. Keep your knee tracking over your second toe in Awkward Pose, and avoid locking the standing knee in Standing Head to Knee.

Balancing Poses to Watch

Tree Pose and Toe Stand are where many beginners lose balance. Fix your gaze on one spot at eye level, press the standing foot firmly into the floor, and use the wall for support until your ankle feels steady. Expect wobbling in your first few weeks; it is normal.

The Floor Poses and Backbends

The second half of the class moves to the floor, with Head to Knee with Stretching, Camel, Fixed Firm, and the spinal series. Camel is the pose most people find intense, so drop your hands to your heels as soon as your lower back feels compressed. Locust and Full Locust build strength in the lower back and should be entered slowly, with your chin lifted and your legs active.

Savasana and Breath Work

Each class ends with a short breath series and a final resting pose. Savasana in this setting is not optional rest; it is part of the sequence, and staying still with slow, steady breathing helps your heart rate settle before you leave the room.

A Simple Checklist Before Your First Class

  1. Drink water through the day and arrive hydrated but not stuffed.
  2. Wear light, breathable clothing and bring a towel for your mat and body.
  3. Eat a light meal at least two hours before class.
  4. Arrive 10 to 15 minutes early to settle in and let your body adjust to the heat.
  5. Tell the instructor about any injuries, pregnancy or medical conditions before the class begins.

Common Mistakes

  • Pushing into backbends before the spine is warm, which strains the lower back.
  • Holding your breath in standing poses instead of keeping a steady rhythm.
  • Leaving the room at the first sign of dizziness rather than sitting down and drinking water.
  • Skipping the water and electrolytes after class, which can leave you drained.
  • Comparing your depth in a pose to the person next to you instead of your own range.

If you have heart disease, high blood pressure, or any condition that makes heat exposure risky, check with your doctor before starting hot yoga.

A grippy towel or mat cover helps you stay put on wet surfaces. View on Amazon is widely used in hot classes because its surface is designed to absorb sweat. A lightweight, quick-drying towel is useful for wiping your face between poses, and View on Amazon is a common choice for that purpose. A small water bottle keeps you hydrated through the 90-minute session, and View on Amazon is a popular option for keeping water cool.

FAQ

How many poses are in a Bikram yoga class?

A standard Bikram class includes 26 postures and two breathing exercises, always performed in the same order. The sequence is fixed, so the poses are the same from one studio to the next.

Do I need to be flexible to start?

No. Flexibility develops over weeks of practice, and you are expected to work at your own depth. Modify any pose by bending knees or using a wall, and you can read more in Beginner Yoga Poses for Flexibility: 8 Easy Stretches to Start.

Should I practice Bikram yoga before a first class at home?

Practicing the poses at home in a cooler room can help you learn the names and alignment before heat is added. For general beginner guidance, see Your First Yoga Class.

Conclusion

The poses for Bikram yoga follow a fixed sequence that rewards consistency more than natural flexibility. Learn the standing poses first, respect your limits in backbends, and prioritize water and rest. With a few classes behind you, the order will feel familiar and your focus can shift to refining each pose.

Ready to choose one?

Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.