START HERE • BEGINNER’S GUIDE
THE PRACTICE
Bikram Hot Yoga is the original 26&2 sequence: 26 postures and 2 breathing exercises, traditionally practised for 90 minutes in a heated room. The structure is simple on purpose — it lets beginners know what to expect and gives returning students a clear way to measure progress.
Why the heat?
The heated room supports sweating, concentration, and a gradual opening of the body. It is not about forcing depth — it is about learning breath, pacing, and patience while the body is warm.
When was it founded?
The Bikram Yoga method was developed and popularised in the 1970s by Bikram Choudhury. Its fixed sequence is based on traditional hatha yoga postures taught in a precise order.
Common benefits students notice
More mobility, steadier breathing, better body awareness, improved posture, clearer focus, and a calmer relationship with effort. Results vary, but consistency matters more than intensity.
Who practises hot yoga?
Hot yoga has long attracted dancers, martial artists, runners, actors, and athletes because the sequence rewards discipline, recovery, mobility, and mental steadiness. The point is not celebrity — it is that the practice meets many kinds of bodies.
Ready to try your first class? Start with preparation, then choose a studio directory or message for private guidance.
Find a Class
The practice is simple to understand, but it asks for attention. Begin with the structure, then let consistency do the work.
01
A fixed sequence
Every class follows the same 26 postures and 2 breathing exercises, giving you a clear method to learn over time.
02
90 minutes
The duration is part of the discipline. You are not expected to perform everything perfectly on your first day.
03
The heated room
Heat supports focus and mobility, but it also requires calm pacing. Your first goal is to stay present.
04
Verbal guidance
Listen first. The teacher’s instructions help you enter each posture safely and understand what to refine.
Preparation should be practical, not performative. Arrive early, keep your setup simple, and give yourself enough room to learn.
Hydrate steadily the day before, bring water, and avoid caffeine before class so your body can settle in the heat.
Wear light, fitted clothing. Shorts above the knees help the teacher see knee alignment; guys may practise topless, and women can wear a sports bra top, light singlet, or T-shirt if they are not comfortable in a sports bra only.
Bring a yoga towel, water, and a change of clothes. In Singapore studios, mats are usually provided by default.
Avoid a heavy meal immediately before class; give your body time to settle, and arrive early enough to ask the studio any practical questions.
Tell the teacher if you are new, returning after a break, or managing an injury.
Your first class is not a test of flexibility. The priority is to breathe, listen, and learn the rhythm of the room. If you feel overwhelmed, sit or lie in Savasana, breathe calmly, and rejoin when ready.
Stay in the room when possible. Resting on your mat is part of learning.
Move with the instructions, not ahead of them.
Take smaller steps before forcing depth. Precision comes before range, and stillness matters more than performance.
If you feel overwhelmed, sit down, breathe calmly, and rejoin when ready.
Drink water, replace electrolytes if needed, eat properly, and notice how your body responds. Soreness is normal, but sharp pain is not something to ignore.
The method becomes clearer through repetition. For beginners, returning within a few days often helps the second class feel more familiar and less intimidating.
Read the Bikram Beginner’s Tips collection for short notes on heat, pacing, first-class nerves, and building a steady practice.
Read beginner tips
Find a class, message Bikram Yoga Singapore on Instagram for private session enquiries, or follow the WhatsApp Channel for one-way updates.