YOGA GUIDE · 26+2 SEQUENCE
A pose-by-pose companion to the traditional hot-yoga sequence commonly known as Bikram Yoga, viewed through breath, alignment, balance, mobility, and intelligent adaptation.
The traditional sequence
Each posture offers an alignment study rather than a perfect shape to reproduce. The useful questions are specific: Where is weight landing? Can the breath remain steady? Which joints are moving, which are compensating, and what changes when the range is reduced? RA SPHERA uses these observations to help make practice more precise, comfortable, and responsive to the person in front of us.
Sequence 01
Pranayama
Stand tall through the feet and spine while the shoulders, jaw, and face remain quiet.
Coordinates breath with movement and introduces awareness of the ribs, diaphragm, and pace of effort.
Sequence 02
Ardha Chandrasana with Pada Hastasana
Keep weight even through both feet and create length before moving into the side bend or forward fold.
Explores lateral trunk mobility, hamstring range, and whether the breath changes as the spine moves.
Sequence 03
Utkatasana
Track the knees with the toes, keep the feet active, and adjust depth so the torso stays organized.
Develops leg strength, ankle control, balance, and awareness of lower-body alignment under load.
Sequence 04
Garudasana
Keep the standing foot grounded and the pelvis as level as possible; crossing the limbs is optional, not a test.
Studies balance, joint position, shoulder mobility, and the ability to stay spacious inside a compact shape.
Sequence 05
Dandayamana Janushirasana
Stabilize the standing leg, lengthen the spine, and scale the raised-leg position before adding a fold.
Builds single-leg control and concentration while revealing hip, hamstring, and balance compensations.
Sequence 06
Dandayamana Dhanurasana
Root through the standing foot, keep the hips as level as available, and let the backward kick create the opening.
Combines balance with shoulder, chest, and front-hip mobility while training coordinated effort in opposite directions.
Sequence 07
Tuladandasana
Reach from fingertips through the lifted heel while keeping the pelvis square and the standing knee softly responsive.
Clarifies core control, posterior-chain organization, and how the whole body shares one line of effort.
Sequence 08
Dandayamana Bibhaktapada Paschimottanasana
Ground all corners of the feet, hinge from the hips, and prioritize spinal length over reaching the floor.
Explores hamstring and inner-thigh mobility while distinguishing a hip hinge from collapse through the spine.
Sequence 09
Trikonasana
Let the bent knee track over the ankle and toes while the torso lengthens and rotates without forcing the neck.
Integrates leg strength, lateral hip control, trunk rotation, and breath across an asymmetrical stance.
Sequence 10
Dandayamana Bibhaktapada Janushirasana
Square the hips as comfortably as possible and lengthen the spine before rounding toward the front leg.
Studies balance, calf and hamstring range, and the relationship between pelvic position and spinal movement.
Sequence 11
Tadasana
Stand tall through the supporting leg and place the lifted foot where it can rest without pressure on the knee.
Develops balance, hip awareness, and a steady vertical line without gripping the standing foot.
Sequence 12
Padangusthasana
Use a controlled descent, keep the gaze steady, and work at a height where the foot and ankle remain supported.
Challenges foot strength, ankle control, concentration, and balance with a deliberately adjustable range.
Practice note: Use a wall or stable support when needed; skip the deep position with active foot, ankle, knee, or balance concerns.
Sequence 13
Savasana
Choose a neutral, supported resting position and allow the breath to return to its own rhythm.
Creates a pause for integration, sensation, and nervous-system down-regulation between demanding shapes.
Sequence 14
Pavanamuktasana
Keep the head and low back supported while drawing one or both knees inward only as far as comfortable.
Explores gentle hip flexion, low-back comfort, and how abdominal compression changes the breath.
Sequence 15
Move through the transition with control and coordinate the effort with an exhale rather than momentum.
Connects breath, trunk organization, and the transition between rest and seated movement.
Practice note: A roll to the side is a valid alternative for anyone with back, neck, abdominal, pregnancy, or blood-pressure concerns.
Sequence 16
Bhujangasana
Keep the pelvis and legs grounded and lengthen the chest forward before lifting it upward.
Builds back-body strength and chest mobility while observing where the spine prefers to move.
Sequence 17
Salabhasana
Lift one leg without twisting the pelvis and place the arms only where the shoulders and wrists remain comfortable.
Develops posterior-chain strength and pelvic control while distinguishing leg effort from low-back compression.
Sequence 18
Poorna Salabhasana
Reach through the legs and chest together, keeping the back of the neck long and the breath available.
Coordinates the entire back body with shoulder organization and a measured, sustainable range.
Sequence 19
Dhanurasana
Keep the knees near hip width and press the feet into the hands to create lift without pulling aggressively.
Combines front-body mobility, back-body strength, shoulder range, and breath under extension.
Sequence 20
Supta Vajrasana
Keep the knees and ankles pain-free, support the spine with props, and stop before the joints feel compressed.
Explores quadriceps and front-hip mobility while making joint comfort the condition for progressing.
Practice note: This shape can place substantial demand on the knees and ankles. A seated or supported version is the practice when discomfort appears.
Sequence 21
Ardha Kurmasana
Let the hips move toward the heels as the arms and spine lengthen forward without forcing the forehead down.
Pairs shoulder and spinal length with a quiet breath and a stable lower-body base.
Sequence 22
Ustrasana
Lift through the chest before moving backward, support the low back as needed, and keep the neck in a comfortable line.
Explores front-hip and chest mobility while distributing extension through the whole spine.
Practice note: Come out slowly and stop for sharp back pain, dizziness, tingling, or pressure in the neck.
Sequence 23
Sasangasana
Keep the hips over the knees and the head light, with no body weight driven into the crown or neck.
Studies spinal flexion, breath into the back ribs, and proprioception without loading the cervical spine.
Practice note: Skip or substantially modify this posture with neck injury, neurological symptoms, glaucoma, or clinician-advised restrictions on inversion or pressure.
Sequence 24
Janushirasana with Paschimottanasana
Sit evenly through the pelvis and lengthen before folding, keeping the active knee and ankle comfortable.
Explores hamstring, calf, and posterior-chain mobility while refining the relationship between pelvis and spine.
Sequence 25
Ardha Matsyendrasana
Sit evenly, grow tall through the spine, and let the rotation begin through the ribs rather than forcing the neck.
Develops thoracic rotation and awareness of how the pelvis, ribs, shoulders, and gaze organize together.
Sequence 26
Kapalbhati in Vajrasana
Choose a supported upright seat and keep the spine tall while each abdominal exhale remains controlled.
Practices breath and abdominal coordination before the body returns to rest.
Practice note: Stop if you feel dizzy, strained, anxious, or short of breath. Forceful breathing is not appropriate for everyone and should be adapted with qualified guidance.
Guided refinement
You are welcome to explore individual postures with RA SPHERA through a private movement session, workshop, or between-session plan. Guidance may include setup, breath, balance, range, transitions, and props. The aim is not to make every body look identical; it is to refine the posture without losing steadiness, sensation, or respect for the body’s limits.
Inside
A clear boundary
The classic method is commonly taught in a heated room, but heat increases physiological demand and is not automatically appropriate for unsupervised practice. Explore individual postures in a comfortable non-heated setting unless you are attending an appropriately led class. Stop for pain, dizziness, faintness, numbness, unusual shortness of breath, or loss of control. Ask a clinician before hot or strenuous practice if you are pregnant, heat-sensitive, managing a cardiovascular or other medical condition, or returning after injury or surgery. RA SPHERA offers educational yoga and movement guidance; it does not diagnose conditions or replace medical care or physical therapy.
Further reading
In-home · from $325
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