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.

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 

I have had the privilege of witnessing significant changes in people who start backward bending consistently, as well as in myself. In my opinion, it’s one of the best things one could implement into their daily routine as a form of self-care and preventative medicine.
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But, backward bending tends to be an area of challenge compared to some of the other spinal movements. Below we will look into why that is and why one should be motivated to face the challenge!

Our bodies are wired to produce a stress response when we backward bend. Backward bending shifts us into a sympathetic nervous system (SNS) response, or “fight or flight mode.” When we backward bend, we “expose” some of the most vulnerable parts of our bodies like the throat, heart, abdomen, and genitals. In other words, feeling cautious around backward bending is an intelligent protective mechanism. 

With good technique, and a focus on going slowly and mindfully, we can calm our SNS response and move through the intensity. This then becomes a transferable skill — we’ve taught ourselves that we possess the internal tools to soothe ourselves, slow down, and pay more attention in a difficult moment - instead of running away or seeking external reassurance.

In other words, backward bending gives us a chance to experience a stress response in a safe environment, and to learn how to move through it.
When our nervous system is working optimally, we are able to transition smoothly between our parasympathetic nervous system (PNS), "rest and digest," and the SNS. In a less well-regulated nervous system, we become stuck in one mode. In other words, it isn’t ideal for us to feel permanently anxious in fight or flight mode, but nor do we want to experience a feeling of lethargy from being stuck in our PNS. 

As mentioned above, backward bending can help the person stuck in “fight or flight” work through sensations of anxiety in a safe way. On the other end of the spectrum, for the person who tends towards low energy, lack of enthusiasm, or lethargy, backward bending can produce much-needed sensations of energy, vitality, and empowerment as the nervous system makes its transition into the SNS. We could think of backward bending as a natural stimulant, like coffee without the caffeine crash!

​​“I notice myself smiling easily and experiencing feelings of love toward myself and others when I backbend.”  -Sue, California

When we backward bend, we strengthen the muscles on the back of the body and stretch the muscles on the front, opening up the chest and allowing us to more easily stand up straight and move through the world with a feeling of self-assurance. 

“Backward bending never fails to make me feel like I’ve conquered an obstacle and always leaves me feeling better for having had a different perspective (literally and figuratively).”  - Wendy B, Canada

When we feel upset, it’s common for us to tighten up in areas like the shoulders, chest, abdomen, or hips. If we aren’t aware of taking the time to unwind the tense areas after the difficult moments have passed, sometimes the emotion gets “stuck” in our tissues. It is very common for people to experience emotional releases during a backward bending practice. This release can initially feel startling. But, if we understand that the emotion being re-experienced is coming out, releasing, or getting unstuck, we can observe these intense feelings as a cleansing or a healing experience. 

“Backward bends have opened my heart and chest in a way I never imagined; resurfacing past traumas and pain and enabling me to deal with it, heal from it, and move on. They’ve turned my fears into hope, despair into inspiration, and dreams into reality. With good technique, consistency, repetition, control, and willpower…all is possible.” - Katy H, California

We know that having a strong core is useful and desirable. There are a wide range of exercises that specifically target our abdominal area, which is great! Bringing extra awareness to this part of the body is tremendously helpful. In my opinion, abdominal work is best paired with backward bending because of the opportunity to lengthen the front side of the body, the torso, which houses important organs. 

First, be clear on the technique you are following. Clarity leads to confidence. If you aren’t clear, ask an experienced teacher. 
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Your best ally then becomes your breathing. It’s common to want to hold the breath or breathe in gasps in a backward bend. This is a sign that you’ve tried to do too much. Your goal is to be able to breathe calmly in a backward bend. If you cannot, slow down and do less. If you cannot breathe well, your nervous system will “tighten up,” and at that point, going deeper becomes forceful. Do less, but do it well with good breathing, and over time the threshold of the breath becoming forced moves farther away.

Remember that the upper spine is naturally slightly forward rounded. As such, working on bringing that part simply to a straightened position is a big deal! Be unconcerned with how far you can go, and pay more attention to how it FEELS. Can you feel more space in your chest afterwards? Did you breathe well and make up your mind to stay just a bit longer than you wanted? Did you feel energized or empowered after? ​

Happy bending! If you feel inspired to begin backward bending to experience its positive effects, check out the Jedi Fight Club 30-day Backbend Challenge. Participants receive instructional videos and a place to track their daily backbends.
Thanks!
​Jaz

I’m not one to set new year’s resolutions, not usually my thing at all. This year seems to be different, I just felt that this was the year I would practice yoga everyday. And so far, I have. 160 days of rolling out my mat. 

My goal was small, a minimum of ten minutes, every day. Most days it’s more, much more, but some days I only have ten minutes. It’s amazing what a difference those ten minutes can make, and how much that adds to the power of consistency.