Returning to the 26+2 Practice: A Heartfelt ReconnectioN
- chloedeedudley
- Oct 6
- 5 min read
When I first moved to Seattle, my yoga journey was deeply rooted in Baptiste Yoga, which I practiced exclusively at The Sweat Box—an intense, Bikram-style studio. The Sweat Box was a space where yoga was practiced at over 110°F, on carpet, and always pushed me to my limits—in the best way possible. That was over 15 years ago.
Over time, my practice began to evolve. I found myself exploring creative Vinyasa flows, Yin, Restorative, and even Yoga with a Live DJ (shoutout to JL!….Yoga and Live DJ, definitely a future post!). Each new style brought fresh perspectives and a renewed love for my practice, allowing me to grow both physically and emotionally.
About seven months ago, an inner voice gently urged me to revisit Hot Yoga and specifically, the 26+2 style. I am incredibly grateful to Kyle Moran and all the wonderful 26+2 teachers at The Sweaty Buddha in Durango, Colorado. Stepping back into this practice has been nothing short of transformative—a beautiful journey of rediscovery and deepening my connection to yoga.
Rediscovering 26+2: A Journey Through Its History, Benefits, and Personal Revival
Yoga has a timeless appeal, and among its many styles, the 26+2 practice holds a special place for many enthusiasts. Recently, I had the pleasure of revisiting this powerful sequence after over a decade away from teaching it, and I can honestly say I’ve fallen back in love with its transformative effects. Thanks to The Sweaty Buddha for inspiring this journey—here’s a deeper dive into what makes 26+2 so special, its rich history, and the incredible benefits it offers to the body.
The History of 26+2 Yoga
The 26+2 yoga sequence is rooted in a traditional Tibetan healing practice often referred to as "Tibetan Ruesri Dat Ton," which translates to "The Twelve Postures." Over time, this evolved into what is now popularly known as the 26+2 series, originally developed by Bikram Choudhury in the 20th century.
Bikram's sequence is a set of 26 postures and two breathing exercises performed in a heated room, designed to systematically work every part of the body. The practice’s structure is intentionally rigorous, promoting physical and mental discipline. Its history is intertwined with the broader evolution of hot yoga, emphasizing detoxification, flexibility, and strength.
The Benefits of 26+2 Yoga
1. Heat and Detoxification:
One of the hallmark features of this practice is the heated environment—typically around 105°F (40°C)—which induces sweating. This intense perspiration helps purge toxins from the skin and tissues, promoting detoxification. The heat also increases circulation, supporting the body's natural cleansing processes.
2. Deep Flexibility and Strength:
The sequence’s postures stretch and strengthen muscles, tendons, and ligaments, improving overall flexibility and muscular endurance. Regular practice can lead to increased range of motion and enhanced muscular tone.
3. Improved Circulation and Cardiovascular Health:
The heat, combined with the dynamic postures, boosts blood flow throughout the body, supporting cardiovascular health and energy levels.
4. Mental Clarity and Focus:
The rigorous routine requires concentration and mental discipline. Over time, practitioners often experience reduced stress, better focus, and mental alertness.
5. Weight Management and Metabolic Boost:
The intense physical activity and heat help increase metabolic rate, aiding in weight management and fat loss.
6. Enhanced Respiratory Function:
Breathing exercises incorporated in the sequence improve lung capacity and respiratory efficiency.
What It Does for the Body
Practicing 26+2 yoga regularly can lead to a more balanced body—improving posture, reducing stiffness, and alleviating back pain. The sequence’s comprehensive approach works on all major muscle groups, joints, and organs, promoting overall health. Many practitioners report feeling more energized, flexible, and centered after just a few sessions.
My Personal Journey: Falling in Love Again
After taking over 10 years away from teaching this style, I recently revisited the 26+2 practice and was reminded of its profound impact. Returning to this sequence was like reconnecting with an old friend—familiar, yet still powerful and inspiring. The heat, the detoxification, the physical challenge—all of it reignited my passion for this form of yoga.
Thanks to The Sweaty Buddha for reminding me of the beauty and benefits of this practice. It’s incredible how a disciplined, intentional approach to movement can transform both body and mind. I am grateful to have rediscovered this practice and to be able to share its benefits once again.
Exploring the Dancer Pose in Bikram Yoga and 26+2 Series
Bikram Yoga, also known as the "Hot Yoga," is renowned for its series of 26 postures and 2 breathing exercises designed to promote physical strength, flexibility, and mental focus. Among these postures, the Dancer Pose—known as Natarajasana in traditional yoga—stands out for its elegance and challenge.
The Dancer Pose in Bikram Yoga
In the Bikram series, the Dancer Pose appears as the 16th posture, typically practiced in a warm room to help muscles stretch more effectively. This pose embodies grace and balance, requiring practitioners to combine strength, flexibility, and concentration.
How to Perform the Dancer Pose in Bikram:
Stand tall at the front of your mat with feet together.
Shift weight onto your right leg.
Bend your left knee, bringing your left foot up behind you.
Reach back with your left hand to grasp the inside of your left foot or ankle.
Extend your right arm forward for balance.
As you inhale, lift your left leg higher, bringing your torso forward slightly.
Keep your chest open and gaze forward or slightly upward.
Hold for 20 seconds, then switch sides.
The 26+2 Series and the Dancer Pose
While the traditional Bikram series consists of 26 postures, some practitioners and studios incorporate variations or additional postures—sometimes called the "26+2" series—to enhance flexibility and strength. In these extended sequences, the Dancer Pose may be practiced with modifications or as part of a broader balance-focused segment.
Benefits of the Dancer Pose
Improves Balance and Stability:Engages core muscles and enhances proprioception.
Strengthens Legs and Ankles:Supports postural stability.
Enhances Flexibility: Opens hip flexors, quadriceps, and shoulders.
Stimulates Circulatory and Nervous System: Promotes mental focus and clarity.
Builds Grace and Poise: Cultivates a sense of elegance and mindfulness.
Tips for Practicing the Dancer Pose
Warm up thoroughly, especially the hips and shoulders.
Use a wall or chair for support if needed.
Focus on maintaining a steady gaze to improve balance.
Avoid forcing the pose; listen to your body.
Incorporate breathing to deepen the stretch and maintain calm focus.
The Dancer Pose in Bikram Yoga exemplifies the harmony between strength and grace, making it a beautiful addition to the practice. Whether performed in the traditional 26-posture series or the extended 26+2 sequences, it offers numerous physical and mental benefits. As with all yoga poses, patience and consistent practice are key to mastering this elegant posture.
Final Thoughts
Whether you're new to yoga or a seasoned practitioner, the 26+2 sequence offers a comprehensive, detoxifying, and invigorating experience. It’s a practice that challenges the body and soothes the mind, fostering resilience and well-being.
If you’re looking to deepen your practice, consider revisiting this classic sequence—sometimes, the greatest discoveries are found in returning to what once moved us. Thanks for joining me on this journey of rediscovery!
Sending out so much gratitude and heartful hugs to everyone who has supported this path. I look forward to continuing this journey and sharing it with all of you.
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