26+2 HOT YOGA. A 90-MINUTE THERAPEUTIC YOGA PRACTICE.

Recently, there's been a noticeable shift in attendance from 90-minute to 60-minute 26+2 hot yoga classes. It's unclear whether this is simply due to time constraints or if newer students are opting for the shorter option, thinking the longer class is too intense. Whatever the reason, this blog explores why the original hot yoga method was designed to last 90 minutes, and the value of dedicating time to the full, traditional practice.

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When I started practicing 26+2 hot yoga, well over 16 years ago, this yoga practice was always referred to as a therapeutic yoga practice.  Over the years I feel as if studios no longer emphasise this, as more and more studio mix up their class offerings with different yoga styles and class lengths. Whatever the reason, it’s important to remember that the therapeutic foundation of the 90-minute 26+2 hot yoga (aka) Bikram Yoga class, lies in its intelligent design:
A set sequence of 26 postures & 2 breathing exercises; 90-minute classes with 2 sets of each posture; same sequence every class; a dialogue led practice; heat & humidity; and of course the mirrors.  

​Following are some of the key therapeutic principles of this intelligent yoga design:

1. Sequential Posture Design: ​

Each posture is strategically placed in the sequence to warm up, stretch, compress, and detoxify specific parts of the body, as well as stimulate organs, glands, and circulation in a precise rhythm. It also provides neurological benefits, as the repetition of the same order reinforces neuromuscular patterns and strengthens the mind-body connection. In other words, each pose prepares the body for the next allowing the body (and mind) to open up gradually and effectively.

2. Therapeutic Repetition:

 In the 90 minute class, we practice each posture twice. This allows the body to warm up and acclimatise in the first round, and then go deeper with better alignment and awareness in the second. This dual-pass approach enhances muscle memory, supports progressive improvement, and gives the nervous system time to adjust, making the practice safer and more effective.

3. Consistent Sequence: ​

The fact that we do the same sequence in every class is intentional and central to the practices therapeutic value. Not only does it build mastery over time, it allows students to measure progress from class to class, develop discipline and routine, and provides mental clarity, allowing students to focus on breathing and presence rather than anticipating what’s next.

4. Dialogue/Instruction Led Practice:

The dialogue is not just about instruction—it’s an integral part of the practice’s therapeutic architecture, providing structure, encouragement, and continuity, guiding students through a process of physical detox and emotional release.

5. Heat & Humidity: ​

One of the defining features of 26+2 Hot Yoga Yoga is the hot and humid environment (40.°C with 40% humidity) . This isn't just for the sweat factor; it's a deliberate component that enhances the therapeutic benefits of the practice, such as increased flexibility, detoxification, enhanced circulation, mental toughness, elevated heart rate and joint lubrication.

6. The Role Of Mirrors: ​

Mirrors are another defining feature of a true 26+2 Hot Yoga Studio. Far from being a vanity tool, mirrors are a powerful aid in the practice’s physical and mental transformation, allowing self-observation and real-time corrections, improved body awareness, promotes accountability and reinforces focus. 

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In response to modern-day time constraints, some studios (including ours) offer a condensed 60-minute version of the practice and while it’s definitely more time-efficient and easier to incorporate into daily routines, it misses out some of the core therapeutic benefits of the 90-minute class. In my personal opinion a 60-minute class should be considered as maintenance if you really cannot make a 90-minute class, for true and lasting results, the 90 minute class is still where the therapy lies. 

And, finally a quick note to new students thinking about giving 26+2 hot yoga a go. If you are new to this practice, starting with the 90-minute class may seem intimidating - but it’s actually the best way to understand and experience the practice as it was originally intended, setting you up for long-term success.

Happy practicing everyone. 
Anj x