The 90-minute sequence is the original format designed in the 1970s: 26 postures and 2 breathing exercises, done twice, with built-in rest periods (savasanas).

Why 90 minutes matters:

• Full physiological cycle: warm-up, progressive challenge, and recovery.
• Each posture is repeated twice, first to warm the body, and second to deepen into alignment.
• Rest periods allow the heart rate to settle between demanding postures.
• Enough time to reach a meditative state and mental focus.
• All the published research evidence on 26+2 hot yoga (aka Bikram Yoga) is based on this 90-minute format, showing benefits for flexibility, balance, glucose metabolism, and mood.

In other words, the 90-minute class is the gold standard and the deepest dive into the sequence.

The 60-minute option was developed more recently to fit modern schedules. It includes the same 26 postures and 2 breathing exercises, but with shorter holds, fewer repetitions, and reduced recovery time.

The New Zealand Ministry of Health recommends at least 150 minutes of moderate activity per week - that’s 30 minutes, five times a week. A couple of hot yoga classes, whether 60 or 90 minutes, contribute significantly to that target. Pair it with other movements like walking, cycling, or resistance training, and you’re well above the guideline threshold.

Both class lengths have a place. Think of 60 minutes as your “daily driver”, efficient and effective. The 90 minutes is the “deep dive”, more intensive, restorative, and traditional. Together, they create a sustainable, flexible practice that supports your body, mind, and lifestyle.

his background in medicine, anatomy, physiotherapy, psychology, mindfulness and life coaching. 
​He believes yoga is the meeting point between strength and stillness, effort and release, and enjoys helping students find balance on and off the mat. When not working, Cameron runs a small hobby indoor plant business and enjoys recreational fitness, hiking, and time in nature.

Most people come to yoga with a reason. Maybe it’s a sore back. Maybe it’s the desire to feel more flexible, or simply to find a little peace and calm. Whatever your reason, the hardest part is already done—you’ve walked through the door.

Then class begins. Within the first few postures, reality sets in. Your body feels stiff. Your breath shortens. The heat starts to feel unbearable. Fatigue creeps in. Balancing is harder than expected, and that little inner critic starts to chatter: I can’t do this. This isn’t for me.

Your brain has memorised how you move through daily life—walking, working, eating, playing. It’s built efficient muscle memory and neural pathways to keep you safe and familiar. But in your first yoga class, none of this feels familiar. Your brain doesn’t know what’s coming, how long it will last, or whether you can do it. The result? It flips into fight-or-flight mode.
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This is the moment when many people decide yoga “isn’t for them, or it’s too hard.” They leave discouraged and return to the same back pain, the same stiffness, the same stress. 

But yoga doesn’t work that way, unfortunately it is not a magic pill.  Remember the castle you inherited and the door that wouldn’t open—the one rusted shut from centuries of disuse. (And in case it wasn’t obvious this is a metaphor for your body (: ). It didn’t open with a single push. It opened slowly, with daily oiling, patience, and persistence. Yoga works the same way.

Your body is your castle. Each class you attend is like oil on the hinges, softening resistance and building familiarity. With practice, your brain learns that the poses are safe. New muscle memory forms, new neural pathways develop, over time, what once felt impossible begins to flow. 

Many people avoid yoga when they’re injured, but that’s actually the perfect time to return—with a renewed sense of purpose. Injury puts the mind into fight-or-flight mode, leaving it unsure how to respond.

Coming back to yoga—especially 26+2 hot yoga, known for speeding recovery and preventing injuries—can be incredibly healing. By practicing a modified version of the postures, you tap into your brain’s readiness to build new neural pathways and muscle memories, helping your body recover and grow stronger.

Yoga is a cumulative process. Like saving money, the returns only appear when you make regular deposits. The more consistently you practice, the stronger and more resilient your body and mind become. And remember, consistency doesn’t have to mean 2-3 times a week, sure that would be nice, but for some it might just mean one class a week and that's ok too. 

If you’ve taken that first step and walked through the door, don’t stop now. With patience, consistency, and a little faith in the process, yoga will start opening doors you didn’t even know existed. Show up for your body, invest in your health, and watch the effort you put in grow over time—returning to you as strength, flexibility, and a deeper sense of well-being.

For far too long, the Body Mass Index (BMI) has been treated as the gold standard for measuring health. But what if true wellbeing—especially for people in all types of bodies—can’t be captured by a number? Read on, as Susan explores what BMI is, how it came about and its limitations in the current environment. ​

Body Mass Index (BMI) is a measure that uses height and weight to estimate body fat. It's a simple calculation, but it's a widely used tool for assessing weight status and potential health risks. Developed two centuries ago by a mathematician it was never designed to assess individual health. Yet, it’s still a standardised tool that shapes health policies and personal health advice. 
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There’s a growing movement, both within and beyond the yoga world, challenging the dominance of BMI in health narratives. This movement is about creating space for diverse bodies, normalising and celebrating all kinds of bodies and experiences.

​Yoga is an antidote to the narrow focus of BMI. Yoga doesn’t define health by a number on a scale or conformity to a mainstream definition of health. Yoga is about cultivating awareness, connecting with our bodies, and embracing our bodies as they are—diverse, dynamic, and constantly changing. A sustainable approach to health begins with valuing diversity—not just as an idea, but as a practice. Yoga empowers us to define wellbeing on our own terms.

In the yoga room, diverse bodies are celebrated! We believe in an aspirational, inclusive approach to health—one defined not by systems or numbers, but by you. Whether its hot yoga, yin yoga, flow, whatever your preferred yoga style, Yoga is for everybody—and every body.

When it comes to yoga, we don’t need a star cluster to remind us that we can begin again. Every time you step into the hot room, you’re creating space to reconnect with yourself. The heat becomes a kind of fire. It softens, burns away the excess, and clears the path. It’s not just movement. It’s medicine.

Yoga is a practice that brings us into greater awareness of our bodies. Yoga is not just about stretching — it’s a powerful practice for connecting with ourselves in a holistic, mindful way. Through each posture, yoga invites us to see our bodies not as isolated parts that need fixing, but as whole, dynamic systems.

By integrating breath, movement and stillness, yoga helps us to regain control and agency over our bodies. Iris Marion Young* (1990) explored the experience of the female body, noting that we often view our bodies as fragile and ‘in-the-way’, rather than as tools to help us achieve our goals. Instead of focusing on what we want to accomplish, we often find ourselves preoccupied with whether our bodies are functioning as they should. Rather than fixating on what our bodies can do for us, as Young suggested, yoga invites us to shift our focus to what we wish to do through them — to move through the world with purpose, presence, and intention.

As we deepen our awareness and attune to our bodies, we move towards deeper experiences of wellbeing, where we no longer just manage our bodies but nurture them, strengthening the mind-body connection. Through regular yoga practice, we can become more attuned to our bodies and, in turn, more confident in what our bodies can achieve. 

Yoga’s holistic approach offers a strong counterbalance to the illness-focused, biomedical model of health. Yoga helps us see health as something constantly changing, shaped by what we do and how we experience our bodies each day. Grounded in the principles of salutogenesis (the study of the origins of health), yoga offers a refreshing alternative to the narrow idea of health as just the absence of illness.

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:

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.

 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.

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.

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.

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.

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. 

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 

Food is a language that is communicated through the taste glands on our tongue.  According to Ayurveda, food is generally categorized into six tastes – sweet, sour, salt, pungent, bitter and astringent. By choosing the right food and making a food discipline in our daily life, we can prevent and heal many disorders in our body systems. 

Our body is constituted with the combination of three forces – Vata (air, ether), Pitta (fire, water) and Kapha (earth, water). Even though everybody has the influence of these three forces, one force can be higher by birth, which is known as the birth dominant force.

When it comes to food, you have to eat correctly for your PDE (Presently Dominating Elements), which can either be your birth dominant elements or for an imbalance/disease, so  you eat the food that is decreasing your dominant element / or decreasing the imbalanced element.

The below chart explains the tastes, which aggravate or reduce different forces in our body. 

Vata dominated bodies are dry, cold and light in their natural properties. They shouldn’t eat food that is bitter in taste and it is better for their health to reduce pungent (spicy), and astringent food and drinks.  The sweet taste in rice and bulgur is good to balance Vata as is sweet fruit.

Pitta dominated bodies are hot and oily in its properties. Pitta dominants shouldn’t eat the food that tastes sour and pungent (spicy), such as strong chilies. They should also reduce the use of salt in their food. Sweet fruit and the bitter taste in food like broccoli and ruccola are good to balance pitta element.  

Bitter taste is good for Kapha together with pungent (spicy). Kapha dominating bodies are oily, cold and heavy in their natural properties. They shouldn’t eat the food that is sweet and salty. Dairy products, sweet potatoes etc are not good for their health. They should also reduce sour food and drinks. 

For more info about the list of food for each type you can get info from the book – Boost Your Immune Power with Ayurveda (US edition: https://janeshvaidya.com/books/) or in the website www.janeshvaidya.com.

We love seeing new faces at the Studio, particularly when they come and try one of our hot yoga classes. Over the years I’ve seen many a newbies, and they roughly fall into one of three categories. Those who walk in with trepidation having some knowledge of what it’s all about. Those who walk in confidently a minute before class, having absolutely no knowledge of what they are walking into. And those who have arrive early, who have done their homework and prepared for the class.

Regardless of the category - at some point during the 60/90 minute class everyone is going to feel uncomfortable, challenged and question their decision to attend! As a teacher, I want to high five and hug everyone who finishes a class. I want to reassure you that it will get easier. And most of all I want to tell you that the initial discomfort is worth it, stick with it, because the benefits will outweigh the discomfort a hundredfold. 

One of the things that makes the 26+2 hot yoga practice unique (aside from the heat/humidity) is the words. Known as the dialogue, this is the foundation of the practice and where everything begins. So this blog takes a closer look at why the dialogue is so important, particularly when you are starting out, and how understanding the importance of the dialogue can make all the difference. 

The instructions are crafted so as to safely get you into and out of poses while focusing on proper alignment of joints, engagement of muscles and normal breath control. Like a good book, every posture is made up of a beginning, middle and end and the dialogue gives you instructions for each.

It’s important to listen carefully to the instructions when you first begin, as they will give you everything you need. When you first start, you might only do the beginning part of the pose, over time you may progress to the middle & end part of the pose. How quickly you progress will depend on several factors, but we all have to start somewhere and in the beginning, what is important is that you work with your body as it presents on any given day, to safely move into the posture as far as your body will allow, while maintaining proper alignment, engagement and breath. Always remember breath before form, form before depth. Follow this simple rule and over time you will build strength and flexibility to move deeper into each pose. 

Additionally over time, the repetition of the dialogue will help students internalise movements and develop a deeper awareness of their body, allowing students to respond automatically to cues without needing to overthink

The words make up each instruction and each instruction in the dialogue counts. For example in
Triangle Pose, the set up instructions are: ​"Turn your right foot out to the right – all the way, keep your two heels in one line. Inhale breathing, bend the right knee and sit down. Left hip down and forward. Make sure you’re sitting down low enough. Your right thigh bone should be parallel with the floor. Knee and hip in one line, same distance to the floor. Make sure your hips don’t go up anymore. Stay down there". It's incredibly normally in the beginning to be unable to get your right thigh bone parallel with the floor, so work on that part of the pose first. If you are not all the way down, it's impossible to have the fingers anywhere near your toes, without bending forward, which defeats the purpose of the pose. So listen carefully and go to where you can hold the pose with proper alignment and breath control. 

There is a saying in our yoga world, 1% the right way = 100% benefits, so if you are just starting out, don’t be discouraged, follow the words that make up the instruction as best you can and do it with integrity, take breaks if you need to, but keep trying the right way. 

One of the benefits of the rhythmic, commanding tone of the dialogue is that it helps to keep the mind engaged, reducing distractions. By moving with the words, (not before, not after) It encourages a moving meditation, helping students stay present and push past mental barriers. As one student once put it, “.. it’s 90 minutes where you can completely switch off, because you are being told what to do every single moment". 

But what about when the student do things that are not part of the dialogue… like fidgeting, wiping sweat away, taking water, adjusting towels, mats, hair, clothes…  While all of these things seem innocent in themselves, they can take us out of that meditative state that you work so hard to create during the class and they can deplete your energy. So, next time you come to class, challenge yourself, can you avoid doing any of the unnecessary stuff, conserve your energy for the postures. Fidgeting is the minds way of saying things are getting uncomfortable, by focusing and concentrating on your breath and your stillness you are strengthening your mental resolve building resilience and strength. 

The language of the dialogues is by design motivational, commanding and authoritative, pushing students to hold postures longer, go deeper, and challenge themselves. As Teachers we have to develop our own style so as to effectively deliver the dialogue in an inspiring way, which stays true to the commanding, authoritative and motivational style of the language.   

I have worked equally hard for Teachers that have a softer manner as I have for those who have a strong manner. Ultimately it is your decision how you choose to practice, and while you might be in a class with a highly enthusiastic, high energy teacher, you are in control to dial your practice up or down.

The 26+2 hot yoga sequence, is without doubt a challenging practice, I’ve seen grown men, athletics, body builders, take a knee and then some. Equally I’ve seen people with injured bodies, those who are overweight, those who suffer from chronic fatigue, crippling arthritis, MS, and more regularly and consistently do this practice - showing up and working with what they have - who swear by it!

At this time of year, we see lots of new faces at the Studio .. people eagerly walking in to try something new and make good on resolutions set on the first of the year. But as I’m sure we have all experienced, resolutions are hard to keep and when broken often times make us feel guilty - intentions on the other hand are simply a way of being in the world, that embodies a mindset to life. 

This year as an experiment I set a soft resolution to take a daily walk. I came out of the gate strong, 4 days in a row, and then life got busy - we had friends come and stay, there were extra social commitments - and I subsequently just stopped… I didn’t even make it to “Quitters Day” January 10th, the day research shows that many people (some 80%) abandon their resolutions by.

Resolutions tend to come with a tremendous amount of pressure to do the thing we resolve to do, and when broken come with a sense of failure & guilt.  After my failure to maintain my daily walking practice, I subsequently found it hard to get started again, as a little voice rang out to say ‘whats the point, you’ll just stop again’.

Personally I think a much more effective strategy for implementing change and focusing on what you want to achieve is the practice of setting Intentions.
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Intentions allow us to focus on what you want to achieve and make better decisions. They help us align our actions with our values and the things that are important to us. And lastly they help create a roadmap to help you achieve your goals. 

In other words, you make a ‘macro-intention’ then you make ‘micro-intentions' to support this.

For example, my resolution above to walk daily, could be reframed to be a micro-intention to my macro-intention to want to live a healthier life. Had I set this macro-intention instead, I may have forgiven myself for not going for a walk every day, and noticed that there were other things I was doing to support my macro-intention of wanting to create a healthier life. 

Intentions have a much softer and compassionate energy about them and broader in their reach, because they don’t tie us to an outcome but spread out and ripple to many aspects of our life. They simply ask that we bring mindfulness of our actions and make efforts to change.

When you practice the 26+2 hot yoga sequence, you understand that every pose is an opportunity to start the class again. The first few poses might have not gone well, you might be feeling tired and overwhelmed, but instead of getting stuck in this space, you get to choose to start again.

That's the beauty about intentions, when knocked off course you can start again without getting caught up in self judgement and criticism, you can simply move on realising that the next moment is a brand new moment, tomorrow is a brand new day to start over again. 

As the temperature rises and the sun shines bright, the idea of attending a hot yoga class may seem counterintuitive. However, practicing hot yoga during the summer months can offer a multitude of benefits for both body and mind. In this blog post, we'll explore why it's beneficial to keep up with your hot yoga practice (and maybe even start it) during the summer months, and how to get the most out of your practice in summer, so that you come out feeling re-energised and rejuvenated!

Have you noticed that when its hot, you often feel tired and listless, this is because your body is expending more energy to keep you cool. You would never guess it, but a hot yoga class can help! 
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A paper published in the Journal of Applied Physiology found that exercising in the heat can boost aerobic capacity by 8% after 10 days of heat training. As the body and mind acclimatise to the heat, you improve your physical and mental endurance.  Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump more blood to muscles, organs and the skin as needed.

Newbies at this time of year, tend to fall off, as most people think its not the ‘right time’ to start (and that’s a whole other blog topic). Our bodies can actually adapt to hotter environments very quickly, making exercise in sweaty temperatures feel far less demanding. Regular exposure to hot environments can improve sweat efficiency and increase skin blood flow, making it easier to regulate our temperatures. 
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And, it doesn't take too long for these changes to kick in either. A reviewed published in Sports Medicine showed that people training in hotter environments for just 14 days could experience improved physiological adaptations. With this in mind, if you are already regularly using heat-based training techniques (aka Hot Yoga) adapting to the ‘added’ heat in Summer will no doubt be easier, you’ll likely notice an increased tolerance to heat and improved performance in other physical activities as well, both indoors and outdoors.

Sweating is one of the body's natural mechanisms for detoxification and hot yoga provides an opportunity to sweat profusely, helping to rid the body of toxins and impurities. During the summer months, when we tend to sweat more due to the heat, practicing hot yoga can enhance this natural detoxification process, leaving you feeling cleansed, refreshed, and rejuvenated. Plus, the increased circulation and lymphatic drainage that occur during hot yoga can support the body's natural detoxification pathways, promoting overall health and vitality.

It’s approximately 5 weeks until Christmas so it goes without saying that the level of stress & anxiety is starting to rise - as the slippery slope to the end of the year approaches and we begin to be bombarded with Christmas messaging!. Finishing up the year and meeting all the deadlines, while factoring in all the end of year ‘stuff’ can start to take its toll leaving you feeling stressed and anxious. Instead of prioritising our practice, this is the first thing to fall away, when in fact we need to deepen our mindfulness and presence at this time of the year.

As you move through challenging poses in the heat, you're forced to stay focused, present, and aware of your breath and body sensations. This heightened sense of mindfulness can extend beyond the mat, helping you stay grounded and centered amidst the distractions and busyness of summer life. Plus, don’t forget the sweet post-workout release of endorphins, aka the body’s natural mood elevators.

So in conclusion, if you are starting to avoid the hot room as the temperature rises, think again! Don't let all the hard work and progress you have gained during Winter fall away, keep up a consistent practice during Summer and reap the rewards. And, new friends, don't let the heat put you off from giving hot yoga a try, you might be pleasantly surprised at how good you feel!

​Much love, Anj x