Welcome to the comprehensive step-by-step guide to 26 and 2 yoga, a transformative practice that combines 26 postures and 2 breathing exercises. If you’re curious about the benefits and intricacies of this specific style of yoga, you’ve come to the right place. In this guide, we will take you through each step of the 26 and 2 yoga sequence, offering detailed explanations and instructions to help you unlock the power of this practice. Whether you’re a beginner looking to start your yoga journey or an experienced practitioner seeking to deepen your understanding, this guide will provide you with the tools and knowledge to embrace the transformative potential of 26 and 2 yoga. So, let’s dive in and embark on this step-by-step journey to discover the beauty and benefits of the 26 and 2 yoga practice.

Understanding the Foundation of 26 and 2 Yoga

Before we dive into the step-by-step guide, let’s take a moment to understand the foundation of 26 and 2 yoga. Also known as Bikram yoga or hot yoga, this style was developed by Bikram Choudhury. It consists of a specific sequence of 26 postures and 2 breathing exercises, all performed in a heated room. The heat helps to warm up the muscles, allowing for increased flexibility and deeper stretches. This practice aims to work the entire body, improving strength, balance, and mental focus.

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Preparing for a 26 and 2 Yoga Practice

To make the most of your 26 and 2 yoga practice, it’s important to prepare yourself physically and mentally. Here are some key steps to consider:

1. Creating a Conducive Practice Space:

Find a quiet and well-ventilated space to practice. Ideally, a heated room to mimic the conditions of a traditional 26 and 2 yoga class. Clear the area of any obstacles and create a calm and inviting atmosphere.

2. Gathering Necessary Props and Equipment:

You may need a yoga mat, towel, and a water bottle to stay hydrated during the practice. Some practitioners also prefer using additional props such as blocks or straps for modifications or support.

3. Setting Intentions and Focus:

Take a moment to set your intentions for the practice. Whether it’s to improve your physical strength, enhance mental clarity, or find inner peace, having a clear intention can guide your focus and commitment throughout the practice.

Step-by-Step Guide to the 26 and 2 Yoga Sequence

Now, let’s dive into the step-by-step guide to the 26 and 2 yoga sequence. Remember to listen to your body and modify the poses as needed. This guide will provide a general overview of each posture:

1. Pranayama Deep Breathing:

Begin the practice with a breathing exercise to focus and center yourself.

2. Half Moon Pose (Ardha Chandrasana):

Stand with your feet together, raise your arms overhead, and slowly bend sideways, creating a crescent shape with your body.

3. Awkward Pose (Utkatasana):

Stand with your feet hip-width apart, bend your knees, and lower your hips as if sitting on an imaginary chair.

4. Eagle Pose (Garurasana):

Cross one thigh over the other, hook the foot behind the calf, and wrap the opposite arm over the other, bringing the palms together in front of your face.

5. Standing Head-to-Knee Pose (Dandayamana-Janushirasana):

Extend one leg forward, flex your foot, and fold forward, attempting to touch your forehead to your knee.

6. Standing Bow Pulling Pose (Dandayamana-Dhanurasana):

Stand on one leg, reach back with the opposite hand to grasp the ankle, and kick the foot up and away, creating a bow-like shape with your body.

7. Balancing Stick Pose (Tuladandasana):

Step forward with one leg, extend your arms forward, and hinge forward from the hips, keeping your body in a straight line.

8. Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana):

Stand with your feet wide apart, fold forward, and reach for your toes or ankles.

9. Triangle Pose (Trikanasana):

Step one foot back, extend your arms to the sides, and hinge sideways, reaching one hand towards the floor and the other hand towards the ceiling.

10. Standing Separate Leg Head-to-Knee Pose (Dandayamana-Bibhaktapada-Janushirasana):

Step one foot back, extend the opposite leg forward, and fold forward, attempting to touch your forehead to your knee.

11. Tree Pose (Tadasana):

Balance on one leg, place the sole of the opposite foot against your inner thigh or calf, and bring your hands to your heart center.

12. Toe Stand Pose (Padangustasana):

Balance on one leg, bend your knee, and wrap your hands around your toes while keeping your spine straight.

13. Savasana:

Lie down on your back, spread your arms and legs comfortably, and allow your body to relax completely.

Exploring the Benefits of 26 and 2 Yoga

The regular practice of 26 and 2 yoga offers numerous benefits for both the body and mind. The heat helps to warm up the muscles, increasing flexibility and allowing for deeper stretches. The sequence of postures works the entire body, toning muscles, improving balance, and promoting a sense of overall well-being. Additionally, the focused and disciplined nature of the practice helps to cultivate mental focus, discipline, and stress reduction.

Tips for Practicing Mindfulness and Self-Care During the Sequence

To enhance your 26 and 2 yoga practice, it’s important to cultivate mindfulness and practice self-care. Here are some tips to incorporate into your practice:

1. Focus on Your Breath:

Throughout the practice, pay attention to your breath. Deep, steady breaths help to calm the mind and connect the body and breath.

2. Listen to Your Body:

Honor your body’s limitations and modify poses as needed. It’s important to avoid pushing beyond your comfort zone or risking injury. Respect your body’s signals and practice self-care.

3. Hydrate:

Drink plenty of water before, during, and after your practice to stay hydrated, especially in the heated room.

Common Challenges and How to Overcome Them

As with any yoga practice, you may encounter challenges during your 26 and 2 yoga journey. Here are some common challenges and tips to overcome them:

1. Physical Limitations:

If you have any physical limitations or injuries, communicate with your teacher and modify poses as needed. Focus on what you can do rather than what you can’t.

2. Mental Obstacles:

It’s natural to face mental obstacles such as self-doubt or distraction during your practice. Stay present, focus on your breath, and use positive affirmations to overcome these obstacles.

3. Heat and Discomfort:

The heated room can be challenging for some practitioners. Remember to breathe deeply and find comfort in the discomfort. Allow the heat to deepen your practice and cultivate resilience.

Progressing in Your 26 and 2 Yoga Practice

As you continue to practice 26 and 2 yoga, you may feel inspired to progress and deepen your practice. Here are some tips for progression:

1. Consistency:

Consistency is key. Aim to practice regularly and make it a part of your lifestyle.

2. Patience and Persistence:

Progress in yoga takes time and patience. Embrace the journey, celebrate small victories, and remain persistent in your practice.

3. Seek Guidance:

If you’re seeking to deepen your practice further, consider seeking guidance from experienced teachers or exploring advanced workshops or teacher training programs.

Incorporating 26 and 2 Yoga into Your Daily Routine

To fully experience the benefits of 26 and 2 yoga, consider incorporating it into your daily routine. Even if you can’t dedicate a full 90 minutes to practice every day, commit to a shorter session or focus on specific postures. Consistency is key, and even a few minutes of dedicated practice can yield significant results.


In conclusion, practicing 26 and 2 yoga offers a transformative journey of physical, mental, and spiritual growth. By following this step-by-step guide, you can unlock the power of the practice and experience its numerous benefits. Whether you’re a beginner or an experienced practitioner, 26 and 2 yoga has the potential to deepen your understanding of yourself and enhance your overall well-being. Consider exploring hot yoga teacher training, such as the online Bikram yoga teacher training offered by YogaFX. This Yoga Alliance certified and ACE-approved program, led by Mr. Ian, provides comprehensive training and support for aspiring teachers. So, continue your exploration, unlock your potential, and embrace the transformative power of 26 and 2 yoga.