About Bikram hot yoga

Hot 26+2 Yoga

Hot 26+2 (Bikram Yoga) is a series of Hatha Yoga postures practiced in 40°c heat, suitable for new and advanced practitioners alike. There are unlimited benefits to practicing Hot 26+2. It has helped countless people with old injuries. It helps improve posture, lose weight, tone up, and achieve better balance and focus. During class you will work every single muscle, gland and organ in your body.

  • If you are new to a Hot 26+2 yoga practice please read our Beginners Guide.
  • For further details on the individual postures, visit our Postures Page.
Hot 26+2 Yoga (Bikram)

Hot 26+2 Yoga (Bikram Yoga) is a serious of 26 Hatha yoga postures & 2 breathing exercises practised in 40C.
It is called a beginners series and every Hot 26+2 Yoga class is suitable for all levels: first timers to advanced practitioners alike.

Your First Class

First Class:

1) Arrive 15 minutes before your first class.

2) Register at reception or online prior to arriving. Please let your teacher sand BYC staff know if you have any injuries/medical conditions/ are on any medication/ pregnancy etc Please always keep BYC staff and teachers update on your medical information/injuries as and when things change.

3) You will need:
1 x Mat we hire these for £1.50 or you are welcome to bring you own.
2 x bath size towels. One for putting on your mat & one should you wish to shower afterwards. We hire towels for £1.50/towel.
Water – we sell 500ml Belu for £0.60 (all of Belu’s profits go to Wateraid)
Change of clothes. You will get very sweaty so will not want to go home in your kit.
£1 or locker token for our lockers.

4)Hydration is imperative for a good bikram hot yoga class. This does not mean down a litre of water straight before class, simply try to drink enough thought the day or day before you come to class. Doctors estimate around 2ltrs a day for normal body maintenance.  Water is only part of the hydration story, we also need out electrolytes. For more information CLICK HERE.
5) Water, you will want to take water into the room with you. We do not have anywhere to fill up water but we do sell 500ml Belu Water (all of Belu’s profits go to Wateraid) for £0.60 or please bring you own water.

6) We advice never coming to class on an empty stomach. Your body needs full to power you though class so we would advice eating something 2 to 3hrs before class.  Your probably do not want to eat directly before class, as with any form of strenuous exercise eating straight before can lead to nausea. For more information of food & bikram hot yoga CLICK HERE.

7) Set yourself up in one of the aloted space in the second or the third row (the front row is the row in front on the mirror). As the class is a dialogue class, everything you need to know is in your teachers words, however it can be helpful to have the visual of someone in front of you.

8) We don’t drink water for the first few postures to allow our body to warm up. The teacher will let you know when the first official water break is. There after, please feel free to drink sips of water as and when you want it. Please drink between postures and not while other practitioners are in a posture.

9) Be kind to yourself and listen to your body. Your first class is about acclimatising yourself to the room and feeling out where your body is in the postures. If you need to at any point feel free to sit down. No posture should be painful. If you do feel pain, ease off and let your teacher know.

10) Breathe (in and out through your nose, this is one of the keys to having an awesome class! Never hold you breath, especially in postures and apart from the two breathing exercises that bookend the series, always breathe in out and out through your nose, never your mouth.)

11) Each class lasts 90/75 minutes and consists of the same 26 postures, in the same order, therefore you will see your strength and flexibility improve class by class.

12) Wear light workout clothing that protects your modesty in an array of different postures. We advice no white – white goes see through when wet and you will be sweating a lot. (For a few more does and don’t CLICK HERE.
13) Have fun, its only yoga after all.

Why the heat?

Muscles, fascia and connective tissues become more elastic allowing for greater flexibility with less chance of injury.

It promotes sweating which assists the detoxification process using the body’s largest elimination organ: the skin.

Your blood becomes thinner, which clears the circulatory system.

When the body is between three and five degrees above normal temperature, T-cell output from the thymus gland is multiplied 20 fold. T-cells fight infection which in turn helps to keep the immune system functioning properly.

Warmer temperatures produce a fluid stretch that allows for greater range of motion in the joints.

Heart rate becomes elevated improving the cardiovascular system and fitness.

Warm muscles burn fat more effectively. When we stretch, the fat has no room to sit, so it redistributes to the blood stream. We can then use it as energy.

Capillaries respond to the heat by dilating. This allows more oxygen to muscles, tissues, organs and glands helping to remove waste products from the body.

Higher temperatures improve the function of the nervous system, meaning that messages are carried more rapidly to and from the brain or spinal cord.

The heat improves strength because proteins can be utilised more effectively.

It speeds the breakdown of glucose and fatty acids.

It strengthens willpower, self control and determination through the challenging environment.

All this giving you a wonderful glow from head to toe. The heat combined with the sequence of the postures is what makes Bikram Yoga so special.

“Yoga is for everybody. There is no such thing as ‘old and infirm’. I will tell you the same thing, even if you are one hundred and one. Put on your leotards and get to work!” Bikram Choudhury

5 hot yoga Tips
Five Top Tips for an Awesome Bikram Hot Yoga Class:

1 – Hydrate Be hydrated: this does not mean down a litre of water just before going in the room. You want to try to be drinking a minimum of 1.5 litres of water everyday and make sure you are getting electrolytes as well. For more information on hydration and hot yoga CLICK HERE .

2 – Eat Your body needs fuel for a good class. There is always a delicate balance to be drawn between when to eat and how much, in order to have a great class without feeling nauseous from to much or to little food.  Everyone is different and we may need some trial and error before finding out perfect pre yoga meal and meal times, but one rule of thumb – never come to class on a empty stomach.  For more information on food and hot yoga CLICK HERE.
3 – Be still Between postures during both the standing and floor series, stillness is key. Leave your sweat, it you wipe it away, it will just come back.  Try not to fidget, play with your yoga clothes, your hair etc.  The stiller you are the quicker you will recover between postures.  Also this is the time for your body to reap the immediate reward from the posture you have just practised, don’t cheat yourself.

4 – Listen Everything you need to know is in your teachers words. It may take 1 class or 100 to hear it but we promise it is all in there.

5 – Breathe Keep breathing in and out through your nose for the entire class (obviously apart from the two breathing exercises that bookend your class). Do not hold your breath while you are in posture. Do not breathe quickly in and out through your mouth. Neither of these are conducive to a good class, in fact you are making life a whole lot tougher for yourself. If you find you are holding your breath in postures and then fighting to catch it after, don’t go as deep into your postures. Recover your breath and work from there.  Once you have your breathing down you will fly.

Testimonials from BYCers

  • “Bikram yoga has been a fantastic tool in my training and competition, allowing me to be at my best and compete against the best. I strongly recommend Bikram yoga to all runners as an excellent cross-training and recovery tool. I will certainly never be without Bikram yoga in my life, even after I hang up my running shoes and retire from international athletics."    

    Laura Turner: Former British Sprinter & Olympic Athlete talks Bikram Yoga
  • “Not only has Bikram yoga healed this ( climbers/ tennis elbow) and endless other injuries, it has provided me with a sense of well-being and new direction in life. Just get in the room! I promise you won’t regret it. And, if there is one thing I could say to all of you new Bikram yogis/inis, it would be: make the most of your introductory offer, come as much as you can, and the rewards will be endless."

  • "I’m definitely not the cheesy sales person who will say something just for effect, but if my experience can help even one person, I’ll be happy. After only 3 months of Bikram, the results are just incredible."


  • screen-shot-2016-10-10-at-16-14-39    

    Winner best yoga class - West London Mum
  • “ I came to BYC for the first time just over a year ago and have been coming regularly since. It has had a profound affect on me and my life. I am no longer suffering with my sinus problems and breathing.... I am no longer suffering with sciatica like I was when I first came. The classes have helped my sciatic nerve to slowly recover and I have had a lot of support and guidance from the amazing teachers... Overall Bikram Yoga has had a phenomenal affect on me mentally. I have more peace of mind and I’ve developed emotional stability. I feel happy, content, free and physically my body has changed dramatically"    

  • I feel calm, focused and have developed an inner strength, which I did not believe I would ever regain. My confidence has returned and I feel that, at last, this is the real me – Mind, Body and Soul. Bikram has brought a calmness and inner strength into my life and has also helped me with my preparation for the major spine surgery, due in September."      

BYC hot yoga, The Studio, 1st Floor, Essex Place, Chiswick, London, W4 5UT  

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