What is Bikram Yoga?

Bikram Yoga, also known as the 26&2 series, is a set sequence of 26 postures and 2 breathing exercises practiced in a heated room, up to 42C. Every class follows the same format, in the same order, allowing you to track your progress, refine your technique, and build a consistent, powerful practice.

Each posture is held with intention, allowing time to build strength, flexibility, focus, and endurance. The heat isn’t just a gimmick — it’s a tool to help your body move safely and deeply.

At Stronghold Academy, we teach the original Bikram series, our state of the art infrared heaters add a deep, warm heat that warms you up from the inside and brings all the added benefits of infrared light.

What Are the Benefits?

This series is tried and tested. Whether you're recovering from injury, trying to improve flexibility, or simply want to feel stronger and more balanced, Bikram Yoga delivers real results.

Physical benefits:

●     Increased flexibility in hips, spine, shoulders, and hamstrings

●     Improved joint mobility and posture

●     Strengthens muscles through controlled, static holds

●     Supports spinal alignment and joint decompression

●     Encourages healthy weight loss and body composition

●     Boosts circulation and cardiovascular health

Mental benefits:

●     Builds focus and mental discipline

●     Improves stress management and nervous system balance

●     Teaches body awareness and breath control

●     Develops inner resilience and commitment

Why the heat?
The heated room (approx. 38–42°C) is key to the Bikram method. It warms up your muscles quickly, increases blood flow, and allows for deeper but safer stretching. It also challenges your endurance and teaches you how to stay calm under physical pressure — a skill that translates into daily life.

Who Is It For?

Bikram Yoga is for people who want structure, consistency, and progress they can feel. It’s ideal for:

●     Beginners looking for a clear starting point

●     Athletes who need recovery, mobility, and breath control

●     People who enjoy discipline and repetition

●     Those with tight hips, stiff backs, or poor posture

●     Anyone dealing with stress, burnout, or tension overload

●     People who want results — not just vibes

You don’t need to be flexible or fit to start. You just need to show up, breathe, and stay on your mat.

What Should I Bring to My First Class?

Hot yoga requires a little bit of prep — but nothing fancy.

Here’s what you’ll need:

●     A yoga mat (if you don’t have your own, no worries, you can borrow one from the studio)

●     A large towel to go on top of your mat (you’ll sweat — a lot)

●     A second towel for your face/body (optional but helpful)

●     A water bottle

●     Lightweight, breathable workout clothes (think shorts, sports bra, tank top)

And don’t worry — we’ve all had that first class where we were totally unprepared. You’ll learn fast.

Top tip: Don’t eat a big meal right before class. A light snack is fine, but full stomachs and heat don’t mix well.

What to Expect in Class

Each class is 90 minutes long and follows the same structure every time:

1. Standing Series (Half the class): Balancing, strengthening, and warming up the body. Expect postures like Eagle, Triangle, Standing Head-to-Knee, and more.
2. Floor Series (Second half): Deep backbends, twists, stretches, and compression postures. Includes spine work, core strengthening, and hip openers.
3. Breath Work: Two breathing exercises at the beginning and end help you prepare and reset your system.

No music. No flow. Just clear instruction, quiet focus, and personal progress.

The room is hot — but you're not expected to keep up with anyone. You can sit down, take breaks, and build your tolerance over time. No pressure, no judgment.

Why Practice Bikram Yoga at Stronghold?

We take the classic series seriously — but we ditch the outdated dogma.

At Stronghold Academy, you’ll get:

●     Knowledgeable, supportive instructors

●     A clean, modern studio space with proper heating and ventilation

●     A respectful, no-ego community of students

●     Straightforward guidance and progress tracking

●     A focus on alignment, safety, and doing what works for your body

You don’t need to buy into anything weird to get the benefits. We keep it science-based, grounded, and student-focused. If you’re ready to sweat, breathe, and put in the work — we’re here for it.

Common Questions

Do I need experience to join?
No. This class is perfect for beginners. Since every class follows the same sequence, you’ll get more confident with each session.

Is the heat dangerous?
Not if you stay hydrated and listen to your body. Most people adjust after a few classes. We encourage rest when needed and monitor new students carefully.

Do you offer shorter classes?
Yes — we occasionally offer express or modified 60-minute versions. But the full 90-minute class is the original format and gives the most benefit.

Can I lose weight with Bikram Yoga?
Absolutely. It burns calories, builds muscle tone, and encourages healthy eating habits. But even more important: it helps you feel stronger, more connected, and more in control.