This One Practice Helped Me Face My Anxiety, Ego, and Inner Chaos

(A 60 Minute Read)

Please understand that when I speak of hot yoga, I do so with the awareness that I know very little about yoga itself—I am merely at the beginning, learning the first lessons and slowly transitioning to the next. My understanding is still developing, and as my gratitude deepens, I will have more to share. The true measure of progress in yoga is not the mastery of postures but the ability to remain present. The practice becomes meaningful only when it brings us into the here and now—otherwise, the effort is in vain. Letting go, even for a moment, is the essence of the practice.

In truth, we know nothing—there is only the present moment, filled with the sound of others’ suffering that we must strive to heal. Until we understand this, we remain together on the brink of annihilation, interconnected and inseparable. Nothing exists in isolation; we are all bound together by our collective experience, sharing the weight of existence.

1.0 The Transformative Power of Hot Yoga

Hot yoga can seem intense, but its challenge is always relative to each person’s perspective and abilities. For some, the Bikram-style hot room may feel overwhelming, but I find it deeply relaxing. The increased workload and intensity of a 105-110 degree environment push me to turn inward, focusing on my breath and the present moment. Without the heat and heightened physical demand, I wouldn’t experience the same accelerated journey into mindfulness that hot yoga uniquely offers.

Traditional yoga never brought me to that level of focus. It was the combination of heat, repetitive postures, and the consistent instructor monologue in hot yoga that helped me break through mental barriers I couldn’t overcome in non-heated practices. This process deepened my understanding of yoga, breathwork, anxiety, reactivity, and obsessive thinking. While I had planted the seeds of seeking "enlightenment" in my twenties, it wasn’t until practicing hot yoga that I truly recognized the nature of my own mental suffering—particularly chronic anxiety—and began to find relief through the practice.

2.0 Too Much Philosophy Can Be Counterproductive

Be mindful of how deeply you delve into abstract philosophy. While theoretical concepts can be intriguing, practical philosophy focused on addiction, meditation practice, exercise, diet, relationships, business, character development, and survival skills is more beneficial. On the sweat-drenched mat, one learns that excessive philosophy can overactivate the mind, causing loss of balance and shallowness of breath. True relaxation comes from simplicity and presence.

In hot yoga, the challenge lies in surrendering to the force that makes one uncomfortable—the heat. Instead of succumbing to it, the practice encourages emerging stronger in every possible way. The path is to embrace long, slow, deep breaths and immerse oneself in the teacher’s monologue—regardless of how it varies from day to day. This practice of attentive listening becomes a meditative flow, where the intensity of the environment naturally clears mental clutter. Hot yoga, when approached with mindfulness, is not only physically challenging but also mentally liberating—proving to be both safe and profoundly beneficial.

3.0 The Transformative Challenge of Heat in Hot Yoga

Some people struggle with the heat in hot yoga because it can evoke feelings of claustrophobia and discomfort, especially when they hold their breath. For those who inherently dislike heat, the intense environment can trigger a fight-or-flight response that feels overwhelming. Yet, despite this discomfort, people of all ages and abilities still practice hot yoga. I've witnessed individuals with significant physical limitations remain in the room, giving their best effort in every posture, reaping the same benefits that I experience when standing firmly in Standing Head to Knee. It’s important to remember that the heat itself is not harmful; we remain well within safe temperature ranges. In fact, the heat aids muscle elasticity, reducing injury risk, and the slow transitions between postures further minimize strain. The lack of joint impact in the 26-2 postures makes it a safe practice, and the most profound benefit, in my view, is the opportunity to create and then master the fight-or-flight response through focused breathing and mental presence.

Hot yoga uniquely trains the mind and body to downregulate the central nervous system, shifting from the sympathetic (fight-or-flight) state to the parasympathetic (relaxed) state. This skill has practical applications beyond the mat, teaching us to navigate everyday challenges—relationships, failures, fears, and pain—with calm and composure. Unlike adrenaline-inducing activities like skydiving, which merely teach us to endure anxiety, hot yoga cultivates the ability to consciously calm the body and mind. As we endure non-life-threatening discomfort, we practice deep breathing, lower our heart rate, and find pleasure in the pose. This practice becomes a moment of gratitude and self-mastery, proving to ourselves and the universe, “I can do this.” Through hot yoga, we build strength, flexibility, balance, concentration, and self-esteem while fostering humor, playfulness, and resilience. It’s a practice that not only challenges but also transforms us, both physically and mentally.

4.0 Breath as the Foundation of Relaxation

The most powerful way to create mental and physical relaxation is through optimal breathing practices tailored to the specific activity at hand. The goal is to maximize oxygen intake while efficiently expelling carbon dioxide—this gas exchange is essential for maintaining a balanced, harmonious mind. The human brain, designed by evolution to think continuously from birth to death—even during deep sleep—does not instinctively know how to regulate intense negative emotions. We must be taught how to manage them or learn through experience. From communication and dexterity to eating, walking, language, and boundaries, humans start from scratch, acquiring skills and awareness through deliberate practice. Anxiety, as a survival mechanism, naturally arises, but when it becomes excessive, it leads to neurosis, compulsive behaviors, reactivity, and discontent. Without some form of relaxation practice, individuals risk succumbing to suffering, addiction, frustration, fear, restlessness, boredom, and a disconnection from the deeper oneness of existence. True bliss and ecstatic joy remain unattainable when we are trapped in anxiety and emotional turbulence.

Learning to cope with emotional lows, pitfalls, and triggers takes time and consistent practice—it does not happen overnight. The first step is becoming aware of our triggers and recognizing their effects. In the hot yoga room, the trigger is the intense heat, the anticipation of discomfort, failure, boredom, or fatigue. Initially, a state of effortless flow is elusive because the postures, instructor’s monologue, and physical sensations are unfamiliar. Can we trust that we have discovered a transformative practice? Do we believe that yoga will change our entire existence? It is not yoga alone—it is the individual who creates the change. Each class becomes a therapy session, not one where we verbalize anxieties, but where we observe thoughts as they arise, practicing breath work and maintaining focus through the present muscle flex, the present stretch, the present dizziness, and the present discomfort. The practice is to work through these sensations as they emerge from nowhere, breathing through them and finding presence amid the chaos. This is the essence of the practice—embracing the moment, whatever it brings.

5.0 The Power of Breath in Hot Yoga

The most powerful way to create mental and physical relaxation is through optimal breathing practices suited to the specific activity at hand. The perfect breath is slow, deliberate, and unforced—full without being rushed. In hot yoga, as in many other yoga systems, nostril breathing is essential because it provides natural air conditioning and maximum oxygen absorption. The nasal passages serve as filters, whereas mouth breathing lacks this filtration, allowing unconditioned air to make direct contact with the throat and lungs, which can be harsh on these sensitive organs. If it becomes necessary to exhale through the mouth, it is best to pucker the lips as if exhaling through a tiny hole to maintain control and expel the air slowly and fully.

All mindful breathing practices ultimately yield the same result: increased awareness and presence. You don't need a hot room to practice mindfulness—consistency is key, whether it’s daily, weekly, or throughout your life. However, the hot room particularly appeals to type-A, adrenaline-driven individuals who seek to transition from high-energy lifestyles to more balanced, calmer states. Hot yoga challenges both novices and experienced practitioners alike; the system is designed to continually present obstacles to overcome. In yoga, boredom only occurs when the practitioner lacks curiosity and engagement.

While intense daily sweating isn't essential for health, sweating during regular exercise at ambient temperatures indicates higher physical effort. In hot yoga, sweating begins almost immediately—even before movement starts—due to the room’s heat. This early sweat helps eliminate toxins and requires significant water intake, making hydration crucial before and after practice. Hot yoga is especially beneficial in colder climates like NYC, where warming up deeper muscle groups—like the hips and lower back—can take much longer without the heated environment. Personally, I thrive in the heat during the cold months; it promotes safer, more fluid movement without the need for high-intensity training to warm up the body. As long as hydration is properly maintained, frequent sweating is not harmful and may even support optimal bodily function.

🔥 5.2 Emotional Purging (Sweat = Crying Through the Skin)

Some people believe that sweating is a form of emotional release—that just as crying clears emotional stress, sweating does the same through the pores. It's like somatic therapy in liquid form. Sauna and hot yoga enthusiasts often claim a deep sense of clarity or catharsis after a heavy sweat.

🧬 5.3 Cellular Intelligence / Body Self-Regulation

This theory suggests that the body “knows” when it needs to purge certain emotions, toxins, or even spiritual energy—and sweating is one of its tools. It's framed as the body’s way of self-cleansing energetically, not just physically.

🧠 5.4 Sweating Boosts Brain Plasticity

There’s real science showing that exercise-induced sweating helps increase BDNF (brain-derived neurotrophic factor), which supports brain growth and repair. The wild stretch is the belief that intense sweating alone (like in a sauna or sweat lodge, without exercise) might trigger similar brain-enhancing effects, even entering “vision quest” territory.

🌿 5.5 Spiritual Download / Sweating as a Portal

In various indigenous traditions—like in sweat lodge ceremonies—sweating is considered a sacred practice. The belief is that as your body purges, your spiritual channels open. You’re more receptive to visions, ancestral messages, and cosmic insights.

🦠 5.6 Killing Off Dormant Pathogens

Some alternative health theories suggest that deep sweating (especially through sauna or infrared) may kill hidden or dormant pathogens like viruses, fungi, or parasites that are otherwise difficult to eliminate. This is often paired with detox diets or herbal protocols.

⚛️ 5.7 Quantum Detox

Okay, this one’s fringe: a few spiritual-quantum-theory mashups suggest that sweating helps the body discharge stored vibrational frequencies—like emotions or trauma that have been “encoded” into the body on a subatomic level.

6.0 The First Challenge: The Yoga Itself

For beginners, hot yoga poses can seem daunting, and simply staying present throughout the class is a significant accomplishment. Newcomers often find it challenging to follow instructions while simultaneously learning to engage their entire body, a process that naturally takes time and practice. The primary challenge lies in maintaining focus and remaining in the heated room even when the instinct to leave arises. Achieving a state of mental and physical presence amid discomfort marks the beginning of a deeper, more mindful practice.

7.0 The Practice of Stillness and Humility in Hot Yoga

The first time you hear the teacher describe fidgeting, it can seem almost humorous—something so subtle and habitual that you don’t even realize you're doing it. But notice how, after coming out of a challenging posture, you might feel dizzy, fatigued, or even experience a head rush. Instinctively, you might adjust your shorts, wipe sweat from your brow, fix your hair, or shift around on your mat—small, seemingly harmless movements that actually reflect distraction and a lack of presence.

In the hot room, minimizing fidgeting is part of the practice. It’s not about criticism or being overly harsh on oneself; it’s about cultivating a mindful awareness of every movement and understanding why we’re doing it. We aim to reduce unnecessary motion and maximize the economy of effort because every bit of energy counts. When we fidget, we’re not fully absorbing the subtle benefits of stillness. Watching experienced students, you’ll notice they move with intention, not wasting energy between poses. Graceful transitions—both entering and exiting postures—are just as essential as the poses themselves. It’s like a gymnast who, after executing a complex routine, must land with perfect stillness. The precision of the exit is just as important as the complexity of the movement itself.

Hot yoga is a specific practice, much like traditional martial arts or any structured discipline. If you attend a traditional judo school in Japan, for example, you’ll be taught their way, with no room for personal variations. Bikram yoga is similar: the series follows a precise set of movements, and the goal is to perfect the form rather than display creativity or showmanship. This structured approach can be challenging for those who have not trained in disciplined settings before, but it’s essential for the practice.

For individuals accustomed to expressing themselves freely without structure, this approach can feel confining. However, learning to follow a disciplined sequence—without deviation—is a valuable survival skill in both yoga and life. Structure builds resilience and focus, teaching us to stay calm even when directed or corrected. In this room, we learn to listen and follow without resistance, fostering a sense of humility.

8.0 The Importance of Learning the Practice

Memorizing the names of postures, especially in Sanskrit, can seem daunting at first. Western practitioners sometimes resist learning these ancient names, but doing so deepens one’s connection to the tradition and history of the practice. The names carry cultural and historical significance, reminding us that yoga is an ancient practice passed down through generations. Just as in Thai Boxing, where understanding the origins and lineage of the practice fostered a deeper respect, knowing the names in yoga serves as a bridge to the broader, richer tradition.

Over time, as you become familiar with the sequence, the practice becomes less mentally taxing. You no longer have to anticipate what’s coming next because you instinctively know the flow. This familiarity fosters a relaxed, meditative state, allowing you to remain present rather than mentally preparing for the next posture. For instance, during Eagle Pose, it’s essential to breathe deeply and relax. If you conserve your energy here, you’ll have the stamina needed for the more demanding Standing Head to Knee that follows. This awareness doesn’t mean fixating on the future; it means staying grounded in the present while acknowledging the rhythm of the practice.

9.0 Humility and Focus in Standing Head to Knee

When transitioning to Standing Head to Knee, never show yourself fear or fatigue. You’ve been preparing for this moment throughout your practice. Those who achieve the full expression of this posture often find a boost in self-esteem—a sense of accomplishment and capability. However, the practice isn’t about ego or pride. Even when you perform beautifully, remain humble. There is no need to take pride in being “great”; instead, focus on the quality of your presence and breath.

In this posture, humility is expressed by staying in the pose with focus, breathing through it without showing off or seeking external validation. The power lies in quiet confidence and steady perseverance. Greatness in yoga is not about gloating or seeking attention. It’s about maintaining balance, breathing deeply, and staying connected to the moment—demonstrating strength and grace without ego.

10.1 Phases of Each Posture

Every posture in hot yoga unfolds through three distinct phases.

1. Entering the Pose: The first phase involves guiding the body into the posture. During this process, judgments inevitably arise: “This is hard,” “I’m good at this,” or “I dislike this.”
   

2. Sustaining the Pose: Once settled in the posture, we assess its effects on our bodies—struggling to maintain balance, feeling tension, or noticing breath patterns. Even if judgment persists at this stage, focusing solely on the pose already constitutes a foundational aspect of the practice. Over time, we learn to release these judgments, but that is a more advanced stage of practice.
   

3. Exiting the Pose: The final phase occurs upon releasing the posture and seeking stillness. Here, the goal is to avoid distraction, cultivating presence without judgment or desire.
   

10.2 The Exception

Some individuals, particularly those who are naturally flexible or physically gifted, may find the poses less challenging and the heat less intense. For them, the true test lies not in executing the pose but in clearing their minds entirely—focusing solely on their breath rather than the physical effort. While it may sound unattainable, this state of effortless presence is achievable and practiced daily by those who master their focus.

11.0 The Meditative State

Attaining a state of pure breath awareness—like floating weightlessly in space—opens the door to deeper insights embedded within our genetic makeup, often inaccessible without achieving this meditative focus. While yoga and meditation are powerful vehicles for this experience, any practice that demands single-minded concentration can yield similar benefits.

12.0 The Dynamics of Bikram Yoga

In Bikram yoga, the teacher and the heat serve as opposing forces. The heat challenges the body, pushing it toward failure, much like a machine pushed beyond its optimal temperature range. When the body signals danger, the mind must step in to reassure: “I’ve got this. I’m making us stronger. This is safe.” Through this dialogue between challenge and reassurance, we cultivate resilience, strength, and confidence.

13.0 Working with Nature

Bikram yoga emphasizes that the human body is inherently designed to adapt, grow, and endure. Yet, the practice can often feel ego-driven, especially when the mirror reflects our struggles. The mirror’s presence can amplify self-judgment, potentially leading to self-disgust if we fail to meet our expectations. Instead of focusing solely on perfection, this becomes a valuable opportunity to practice self-love—acknowledging our effort, celebrating our perseverance, and appreciating our presence in the room.

14.0 Key Elements of the Hot Yoga Experience

• Mirrors: Reflecting both progress and challenges, encouraging self-confrontation.
  

• Teacher Guidance: Providing motivation and stability amid difficulty. Learn to listen and take direction, an essential aspect of human growth and development.
  

• The Closed Room: Creating a contained, immersive environment for focus.
  

• The Heat: Challenging physical and mental endurance.
  

• The Postures: Each demanding focus and intention.
  

• There is a discipline within yoga—similar to martial arts—where we strive to perform each posture exactly, or as close as possible, to how it was designed by a specific teacher or within a specific series. Many yoga systems are highly structured, and this precision is not just about form; it's a part of the meditation itself and a path toward mastery. The pose becomes a container for focus, discipline, and refinement. Do the posture the way it was intended. There is room for creativity, but it must live within the framework of that specific posture. Your expression can evolve, but the structure should remain rooted in the design of the practice.
  

• Neighboring Students: Sharing the journey within a supportive community.
  

• The Bikram Name
  The name Bikram represents tradition, discipline, and consistency in practice. It also carries allegations of rape, sexual harassment, and other serious misconduct. But let’s be clear: regardless of how Bikram allegedly failed as a person, he did not invent yoga. The system he taught was an adaptation of older traditions he studied. His real talent was retail—he commercialized yoga and made a fortune doing it. That’s a contribution, for better or worse.
  
  Practicing this system is not a tribute to him, nor is it an endorsement of his actions. A true master of yoga would never seek followers or credit. They would laugh at such attachments. They would remind us that the teachings are not theirs to own.
  
  Yoga teachers, like doctors, can be exceptional at helping others and still deeply flawed in their own personal lives. This isn’t new—history is full of stories like this. When I listen to Bikram speak, he comes across as a schmuck. He makes outrageous claims, constantly bringing the conversation back to himself and his supposed greatness.
  
  I feel for the people he allegedly harmed—allegedly. The harm matters. And yet, the practice itself—the poses, the breath, the discipline—that lives on, independent of his ego.
  

• The Mat: A personal space for growth, self-discovery, and resilience.
  

• Stay in the room! When you feel faint, dizzy, confused, frustrated, etc. Sit down on the mat, face yourself. Fail. Have no fear. Stay present. Compassion. You are still getting your money's worth if you stay facing the mirror and just do slow deep breaths. Get steady again. Touch your wrist pulse with the middle finger and index finger and breathe. The breathing is now the mission. Find those slow deep breaths. Heal your mind. Remember the benefits. Follow the breath. Can you get back in on the next posture. Go slow. This too shall pass.
  

• Silence the Mental Noise
  Shut the fuck up—in your head. Seriously. You’re wasting precious time if you're working through postures while lost in thought, judgment, or distraction. Just notice it. Stop fidgeting. Don’t take offense to this—it’s not personal. The truth is, your mind doesn’t want to shut up. Neither does mine. It was built for thinking, built for constant, uncontrollable chatter.
  
  But here’s the shift: awareness. The moment you notice the noise, you gain power over it. The moment you commit to stillness and connect your mind to the rhythm and perfection of your breath—in this moment—you begin the real practice. That's the doorway to mastery.
  

Through this multifaceted practice, hot yoga becomes more than just a physical workout—it’s a profound exploration of the self, cultivating both physical and mental strength while fostering a deeper connection to our own humanity.

15.0 The Significance of Positioning in Hot Yoga

One essential aspect of teaching in the hot yoga room is understanding how individuals position themselves. Are they hiding in a back corner, or boldly placing themselves at the center? Choosing the center signifies a commitment to focus, concentrate, and give your best effort. While the center is often associated with the strongest or most experienced practitioners, it doesn’t have to be limited to them. True strength can also be embodied by someone who appears frail or physically challenged but still gives 110% effort. In this way, they become a source of inspiration, demonstrating that dedication and presence matter more than perceived physical ability.

16.0 Personal Growth and Evolving Practice

It's important to note that my understanding of hot yoga continues to evolve. As of now—five or six years into the practice—every session brings new insights. If I were to revisit this writing in a few years, I would likely have different perspectives to add or adjust. The purpose of this reflection is to ground myself, especially when my mind becomes excited, anxious, or tangled in obsessive thoughts. The goal is to surrender to the present moment, guiding my mind back to the breath whenever it wanders. Sometimes, it’s as simple as forcing a smile to lighten the mood, or redirecting my focus to the teacher’s instructions. At other times, I concentrate on physical adjustments, like shifting pressure on my foot to engage different muscles, making the posture more accessible.

17.0 Finding Flow Through Awareness

In the beginning, yoga practice can feel overwhelming—like trying to engage the abdominal muscles non-stop for an hour and a half. That’s as impractical as trying to do 600 push-ups in one go. Instead, practice involves flowing between moments of tension and release, knowing when to engage specific muscles, like the obliques in Half Moon or the lifted side in Triangle. Details matter—like ensuring the knee aligns over the ankle rather than extending to the toes, or reaching the higher fingers toward the ceiling to create traction. There are countless nuances, and discovering them requires a relaxed, focused mind. When we obsess over thoughts, criticize our body, or plan and strategize excessively, we miss these subtle cues. We may still gain some benefit from the class, but it’s not the same as breaking through to a deeper state of consciousness, which only exists in a parasympathetic state.

18.0 Teaching from Experience

Having practiced various physical activities long enough to understand their patterns, I naturally enjoy teaching them. Sharing insights from my own journey not only helps others but also deepens my own understanding and keeps me grounded in the practice. Whether it’s hot yoga or another form of movement, teaching becomes a way to process, reflect, and stay connected to the flow.

19.0 Reflections on Bikram Yoga Practice

There’s always someone newer to the practice who might benefit from a few tips, but take mine with a grain of salt and seek advice from others as well—there are countless great teachers out there. I’m not a certified yoga instructor and haven’t completed the official Bikram training. I simply practice in my own way while following the Bikram series as closely as possible. I value this system because it effectively combines mental relaxation and physical exercise. The 26 postures engage nearly every part of the body, promoting cardiovascular health, muscular strength, flexibility, adaptability, balance, and mental focus. Practicing in a heated room amplifies the challenge, pushing both mind and body to remain present despite discomfort. For many, the added intensity is crucial—when things are too easy, the mind tends to wander.

One of the unique aspects of Bikram yoga is the consistent monologue from instructors, guiding students through the same 26 postures, always following the same sequence, beginning and ending with breathing exercises. Repetition can feel monotonous to some, especially if they focus on merely getting through the class rather than immersing themselves in the meditative flow of the practice. I suggest balancing Bikram with other yoga styles or physical practices to keep things dynamic. That said, it’s entirely possible to practice Bikram daily without boredom—if approached with a mindset of discovery and mindfulness. However, since there are only 26 postures out of thousands, diversifying your practice can foster growth and keep things engaging. Also, Bikram's heated environment is especially valuable in colder seasons, as it quickly warms the body, reducing the risk of injury and enhancing muscle flexibility and strength. Warm, limber muscles are not only more flexible but also more capable of firing and engaging effectively. Now, let’s dive into the series itself.

20.0 The Precision of Bikram Yoga: The Meditation of Specificity

Bikram yoga is a highly specific practice, and it is this specificity that becomes a form of meditation. For example, you’re instructed to stand at the center of your mat with your toes and heels touching—not as an option, but as a fundamental aspect of the practice. This alignment marks the beginning of the first posture: Tadasana (Mountain Pose). In this series, standing firmly in this posture is the foundation. The transition back into Tadasana after each posture is comparable to a gymnast sticking their landing after a routine—both require poise and presence. This “landing” is where the magic happens because it’s also where the mind tends to wander or become distracted. Instead of letting that happen, aim to return to Mountain Pose with grace and composure, as if a panel of judges is scoring your poise.

When you come back to standing, start with a long, slow, steady inhalation while gently pulling the navel in. It doesn't have to be a dramatic contraction; just a slight inward pull to stabilize the spine. Instead of arching the lower back and tipping the tailbone up, subtly curl it toward the mirror. In every standing posture, the goal is to find your reflection and look directly into your own eyes without frowning, squinting, or straining. Facial tension not only wastes energy but also signals to your body that the posture is difficult, which can make your entire body tense up. Moreover, newer practitioners often look to more experienced students for cues—if you appear calm and slightly smiling, it sets a positive example. Just like when you look at a flight attendant during turbulence, seeing them smile reassures you that everything is okay. In the same way, your calm presence can influence those around you.

21.0 Muscle Memory and the Challenge of Staying Present

In the early stages of your practice, the most important focus is to give your full effort—no holding back—stay present, and follow the teacher’s instructions with precision. Through repetition, your body builds muscle memory, and the foundational movements begin to feel automatic. This allows you to go deeper into the postures without constantly thinking about the basics.

But there's a catch: once muscle memory kicks in, it becomes easy to drift. The body takes over, and the mind checks out. This is where the real practice begins.

To avoid falling into autopilot, you must keep challenging yourself. Go further into the posture. Push into new ranges. Explore new levels of alignment and control. By doing this, you break free from routine and demand fresh concentration from the mind. This is how we sharpen our focus and, paradoxically, how we begin to access the perfection of relaxation—through deeper, more mindful effort.

22.0 Mastering the Mountain Pose

In Bikram yoga, standing in Mountain Pose ideally places the weight in your heels. While other yoga styles may emphasize distributing weight evenly between the big toe, pinky toe, and heel, in this practice, I think of my foot as a wide, stable surface. The more I spread my toes and press down through the entire foot, the better my balance becomes. This grounded foundation not only supports the posture but also reinforces a sense of stability and calm throughout the practice.

23.0 The First Breathing Exercise: Setting the Foundation

We start class together with the first breathing exercise, which serves as more than just an introduction to movement—it's a muscular exercise that strengthens the shoulders, forearms, and hands while warming up the neck through repetitive back-and-forth movements. The primary value of this exercise is its role as a decompression from the outside world. These initial deep breaths help us release tension from the solar plexus, creating a bridge from the chaos of daily life to the focused, intentional space of the yoga room. From a longevity perspective, the exercise encourages intentional tightness in the hands when forming fists, fostering grip strength. In the early days of practice, this breathing exercise might feel monotonous or uneventful, especially when we are eager to dive into more dynamic postures. However, with time, it becomes clear that these first breaths are essential for grounding and centering, setting the stage for the entire practice by fostering relaxation and presence.

When we finish the breathing exercises, we should find ourselves centered, looking directly into the mirror, and continuing with long, slow inhalations through the nose and exhaling through the nose. This transition into stillness allows the body and mind to synchronize, emphasizing the importance of breathing as the foundation of movement.

The Bikram Yoga Series: A Comprehensive Breakdown

24.2 Breathing Exercise #1: Pranayama

This opening breathing exercise serves multiple purposes:

• Maintains neck mobility.
  

• Improves mobility in the shoulders.
  

• Tones the legs, abs, and glutes.
  

• Develops concentration and mental focus.
  

• Helps decompress from daily stress, setting the tone for practice.
  

This exercise also sets the foundation for concentration, teaching us to synchronize breath with movement, allowing the mind to settle into the practice.

Standing Series

25.2 Half Moon Series (Ardha-Chandrasana)

The Half Moon Series consists of three variations:

• Total body strengthening and flexibility, particularly in the side body.
  

• Improves alignment of the hips and tones legs, core, thighs, and biceps.
  

• Side bends require precision, concentration, and controlled breathing.
  

• Backbend focuses on spine mobility and breathing ability in a backward position while engaging glutes, thighs, and maintaining balance.
  
  

One of the challenges in Half Moon Pose is noticing the asymmetry between sides. Often, one side of the body is noticeably stronger or more flexible than the other. My suggestion is to practice at home and, instead of always starting on the right side, begin on the weaker left side if that’s your area of imbalance. By giving the weaker side dominance and focusing more attention on it, you can gradually bring both sides into greater balance. This practice not only helps with physical alignment but also encourages a more mindful and intentional approach to movement, ensuring that each side of the body gets equal attention and opportunity to develop.

This series connects the muscular and skeletal systems, teaching awareness of how muscle groups from the toes to the hips integrate with the torso. Over time, you may feel a connection from fingertips to toes, understanding how the skeletal structure supports integrated movement.

In the Bikram series, the backward bend is also part of the Half Moon pose. The key to performing a backward bend correctly is to keep your legs fully engaged—tightened and flexed. Your hips should push forward to create a counterbalance for the weight shifting backward. In the beginning, it’s common to think that the backward bend is all about lumbar flexibility, but that’s not the case. The real focus is on gradually relaxing and opening the chest muscles, layer by layer. Often referred to as "opening the heart," this process isn't just symbolic; it involves stretching the entire chest muscle system, including the areas over the shoulders.

One of the challenges of the backward bend is the inversion aspect, which can make you feel dizzy, especially in a hot room. Additionally, the pose puts pressure on the lungs, stretching the muscles in an unusual way, with the lungs almost falling toward the back of the body—an unfamiliar position for breathing. To counteract this, it’s best to fill your lungs before starting the bend. As you move deeper into the posture, take small sips of air rather than a full breath, allowing you to progressively open the chest without straining. Instead of exhaling fully, take short, controlled breaths to maintain stability. When coming out of the bend, continue inhaling rather than exhaling, as you’ll need oxygen at the top. Personally, I find that I can hold my breath throughout the posture without it affecting the next one, but I wouldn’t recommend teaching it that way. Instead, focus on small, consistent breaths to stay relaxed and stable. Once you return to an upright position, expect to feel a bit dizzy—it’s normal and even enjoyable when embraced with acceptance. Look at yourself directly in the mirror and find your gaze to steady your balance. 

The warm-up phase of this posture involves gently TikToking right and left a few times. During my practice, I focus on lifting out of my hips as if my fingertips are suspended from the ceiling, creating length through the spine. I make sure my arms are fully extended, with my biceps alongside my ears and my elbows straight. My chin remains level—not tilted up or down—and my chest moves slightly forward. I lightly tuck my tailbone and engage my lower abdominal wall for stability.

When leaning to the right, I first shift my left hip to the left, balancing the movement of my fingertips in the opposite direction. Before moving into the full expression of the pose, I ensure I’m lifting up and over to avoid collapsing into my lower back. I press firmly into my left heel, allowing my hip to move laterally without losing alignment. Throughout the posture, I focus on maintaining even shoulders—not letting one pitch forward more than the other. The concentration here is on slow, deep breaths. At this point, the yoga class truly begins, as every muscle is engaged: my heels press into the ground, calves tighten, thighs lift, glutes stretch, and the abdominal wall contracts. My arms stay fully extended with a tight pistol grip, palms pressed together without any gap, all while I maintain a calm smile—even before the sweat starts.

25.3 Hands to Feet Pose (Pada-Hasthasana)

• Forward fold that stretches the backside of the body toward the ground.
  

• Promotes flexibility and spinal traction.

• Strengthens the biceps and thighs.

After the backward bend, we move into the forward fold. The dialogue instructs us to slightly bend the knees as we fold forward, emphasizing the importance of shifting weight onto the toes while contracting the thighs. This helps support the lower back as you descend. Move slowly and deliberately, pulling in the abdominal wall to support the weight of your head and arms. Do not release the abdominal engagement until you’re fully forward and your hands touch the floor.

The forward fold is a moment of reprieve, allowing blood and oxygen to flow freely to the head. It’s a deeply relaxing posture, but also a precursor to more challenging movements to come. In this position, take slow, deep breaths, allowing yourself to soak up the benefits of the practice. This brief relaxation prepares both your body and mind for the more demanding postures that follow. The forward fold is an opportunity to reset your focus, connect with your breath, and feel gratitude for the practice—before the intensity ramps up once again.

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25.4 Awkward Pose (Utkatasana)

• Three variations targeting shoulders, back, thighs, feet muscles, and core.
  

Builds leg strength and stability. (Breakdown of this posture coming soon.)

25.5 Eagle Pose (Garurasana)

• Emphasizes balance and concentration.
  

Involves a wrapping motion that stretches major joints. Balance in hot yoga is developed through intentional muscular tension, which gently pulls on the major joints, encouraging blood flow that aids recovery and helps prevent arthritis. This disciplined tension builds muscular endurance through sustained engagement, strengthens the ankles, improves spinal mobility through backbends, and promotes healthier hip alignment. The practice also increases range of motion and flexibility, while fostering mental focus by confronting the body’s natural asymmetry and the imbalances between the left and right sides.

After six years of practice, one of the things I’ve achieved in this posture is solid balance on one foot. But I still face challenges. When balancing on my left foot, I can’t seem to get my right foot behind my left calf—my anatomy just gets in the way. When I balance on my right foot, I can get my left foot behind the calf muscle, but my hips tend to shift out of alignment. Despite these limitations, I genuinely enjoy this posture. It’s not my strongest, but I’ve made slow, steady progress over the years.

This is a complex balancing posture that can completely drain you if you're not breathing properly—especially if you're distracted by the anticipation of the first water break or anxious about the postures coming next. Instead, the key is to stay present. Arch the back gently, and engage the bandhas. As with all postures, the precise engagement of Mula Bandha (pelvic floor lift) and Uddiyana Bandha (abdominal lift) are essential focal points. Stay with the monologue. It will guide you through it, one breath at a time.

25.6 Standing Head to Knee (Dandayamana-Janushirasana)

• Contains four variations, demanding total body engagement. Often times teachers will say, "this is a 10 year pose." This is false. You may nail it in 1 week.
  

• Balancing, core stability, and mental focus are essential.
  

• Requires a relaxed, focused mindset to avoid feeling overwhelmed.
  

• This posture challenges focus, cardiovascular conditioning, muscular endurance, balance, flexibility, and determination. It teaches me to maintain a calm, even smile amid the mental chaos brought on by intense physical effort—a powerful lesson in acting with precision when the mind feels overwhelmed. This pose emphasizes total leg strength, balance, and the correct visualization of body alignment.
  

• The first challenge in Standing Head to Knee is maintaining a slow, steady breath while deeply contracting the standing leg. Once you secure the non-standing foot in your hand, extend the leg, then re-engage the standing thigh, grounding yourself by pulling in the core and rounding the spine. Bending the elbows and touching the head down becomes effortless when the mind is clear and the breath steady. To prepare for this posture, use earlier poses to establish a relaxed mindset, allowing you to face this challenge with focus and calm. I love Standing Head to Knee because it embodies the practice of remaining centered amidst intensity.
  

• This is one of my top three favorite postures—probably because my ego enjoys the challenge of accomplishing it. But the benefits go far beyond that. First, the balancing aspect is intense. If you can balance on one leg for a full minute, you’ve tapped into serious strength and focus. The key is discipline: go slow and don’t rush. This posture takes time to develop.
  

• One of the best ways to advance is to practice it on your own with your lifted leg propped on a table or against a wall. This helps you focus on the muscle memory of the standing leg, the engagement of both thighs, and takes away the fear of balancing—especially in the heat.
  

• In class, follow the monologue word for word. If you're working toward the full expression of the pose, the mindset has to be fearless and joyful. In the third part of the posture, pull in the abdominal wall as you fold forward. Engage both thighs. Don’t lose your breath. Smile. Look directly into your eyes in the mirror. Stay connected to the benefits. This pose transforms you into a beast—strong, focused, and unshakable.
  

• As you move into the final part—head to knee—keep your gaze locked on your toes. Don’t relax the abdominal wall or thighs. Keep breathing. The final key to balance is pressing the big toe firmly into the floor. I like to challenge myself by practicing this pose on uneven surfaces—like sand, a soft carpet, or even the jetties at the beach. Adding these distractions makes the posture easier when I return to the studio and have total focus. I also find it helpful to practice next to someone who can do the full posture. It brings in a healthy, light-hearted sense of competition. Not in a distracting or attached way, but in a fun and motivating way—especially for the tougher postures. A little playful competition helps me refocus when I’m tired or starting to drift.

Above Image: Standing Head to Knee—still plenty of room for growth. I need to lean more into my left toes to bring the standing leg to a true perpendicular. I also need to bring the top of my forehead closer to the knee and round my upper back more. For context, I wasn’t warmed up at all when I snapped this selfie.

Above Image: Standing Head to Knee — Home Practice

To build balance, confidence, and endurance, try using a support like a wall or table during practice.
A) Engage the quadriceps to lift the kneecap—what Bikram calls “lock the knee” really means contracting the thigh, not hyperextending the joint.
C) Lift the navel and draw it back toward the spine—this is essential for protecting the lower back and activating the lower abdominals like a block of concrete.
D) Elbows squeeze in and touch the below the knee.

E) Kick forward from the lifted heel. In my photo, the heel is about four inches too high—it should be parallel with the "E" on the drawn line. The height is due to the table surface being higher than my hip. Don't worry; you can practice this off-balance and build strength, even if it feels a bit wrong. Just be careful not to hurt your lower back by making sure you engage your lower abdomen.

F) Flex the toes back toward your head to stretch the calf and engage the front of the leg.

G) Roll the forehead toward the knee to close the gap.
H & I) Deepen the curve in the upper spine—this mirrors the goal in Rabbit Pose, where the rounding helps create spinal traction.

J) Long, slow, full, deep inhalations.

25.7 Standing Bow Pose (Dandayamana-Dhanurasana)

• Balancing on one leg while bending backward and lifting the opposite leg.
  

• Challenges balance, coordination, and concentration.
  

• Despite its complexity, the forward-leaning aspect can feel less overwhelming than upright poses.
  

25.8 Balancing Stick (Tuladandasana)

• Improves balance and body alignment.
  

• Engages core, arms, and legs equally.
  

25.9 Standing Separate Leg Stretching (Dandayamana Bibhaktapada-Paschimotthanasana)

• Intense forward stretch that promotes hamstring flexibility.
  

• A recovery pose after the balancing series, allowing for breath control.
  

25.10 Triangle Pose (Trikanasana)

• Integrates strength, balance, and flexibility.
  

• Works the entire body, focusing on hip alignment and lateral stretching. (Breakdown of this posture coming soon.)
  

25.11 Standing Separate Leg Head to Knee (Dandayamana Bibhaktapada Janushirasana)

• Deep forward bending head-to-knee pose. Enhances core stability and hamstring flexibility. ((Breakdown of this posture coming soon.)
  
  25.12 Tree Pose (Tadasana) & Toe Stand (Padangustasana)

• Balance-focused postures that prepare the body for floor series.
  

• Cultivates concentration and stability. (Breakdown of this posture coming soon.)
  

Floor Series

25.13 Savasana #1

• Complete rest, allowing the body to integrate standing series benefits. (Breakdown of this posture coming soon.
  

25.14 Wind-Removing Pose (Pavanamuktasana)

• Alleviates lower back tension.
  

• Enhances digestion and hip mobility. (Breakdown of this posture coming soon.)
  

25.15 Cobra Pose (Bhujangasana)

• Backward bending to strengthen the lower back and glutes.
  

• Promotes spinal flexibility and chest opening. (Breakdown of this posture coming soon.)
  

25.16 Locust Pose (Salabhasana)

• Engages the lower back, glutes, and hamstrings.
  

• Enhances spinal strength and resilience. (Breakdown of this posture coming soon.)
  

25.17 Full Locust Pose (Poorna Salabhasana)

• Deepens the backbend while lifting the legs and upper body simultaneously.
  

• Builds core and back strength. (Breakdown of this posture coming soon.)
  

25.18 Bow Pose (Dhanurasana)

• Full backbend that improves spine elasticity.
  

• Engages the entire posterior chain.
  

• Transitions with a push-up to strengthen the upper body. (Breakdown of this posture coming soon.)
  

25.19 Fixed Firm Pose (Supta-Vajrasana)

• Deep stretch for the quads and hip flexors.
  

• Moves into Savasana with a Hot Room Sit-Up. (Breakdown of this posture coming soon.)
  

25.20 Half Tortoise Pose (Ardha-Kurmasana)

• Restorative forward bend.
  

• Lengthens the spine and decompresses the lower back. (Breakdown of this posture coming soon.)
  
  

25.21 Camel Pose (Ustrasana)

• Intense backward bend to open the chest and strengthen the back.
  
  

• Creates a counter-stretch to forward bending poses. (Breakdown of this posture coming soon.)
  
  

25.22 Rabbit Pose (Sasangasana)

• Opposite movement of Camel, emphasizing spinal flexion.
  
  

• Relieves tension in the neck and shoulders. (Breakdown of this posture coming soon.)
  
  

25.23 Head to Knee Pose & Stretching Pose (Janushirasana & Paschimotthanasana)

• Two variations focusing on hamstring lengthening and spinal traction.
  
  

• Encourages full-body relaxation after intense backward bends.
  
  

25.24 Spine Twisting Pose (Ardha-Matsyendrasana)

• Realigns the spine after deep backbends.
  

• Promotes spinal flexibility and detoxification. (Breakdown of this posture coming soon.)
  

25.25 Final Breathing Exercise: Blowing in Firm Pose (Kapalbhati in Vajrasana)

• Purifies the lungs and oxygenates the body.
  

• Enhances abdominal strength and clears the mind. (Breakdown of this posture coming soon.)

26.0 Exploring the Depth of the Practice:  A 6-Year Perspective on Bikram, Variation, and Longevity Through Yoga

The Bikram yoga series is a holistic practice that systematically works through every muscle group, promoting flexibility, strength, balance, and mental focus. Each posture builds upon the previous one, fostering a continuous flow of breath and movement. The practice challenges the body while cultivating mental resilience and relaxation, ultimately encouraging a deeper connection to oneself through mindful effort and awareness.

Each of us will develop a favorite yoga posture over time. But it’s important to remember that the 26 postures we practice in Bikram Yoga—though powerful and transformative—represent just a small selection of the hundreds of postures found in the broader yoga tradition. Beyond those, different schools of yoga have woven these postures into unique flows and sequences that evolve based on the philosophy and goals of each system.

The way postures are sequenced—the flow from one to the next—is intentional. It's not just about physical placement, but about the energetic benefits that result from that progression. As a practitioner with over 30 years of experience, I encourage you to explore other schools of yoga when you can. It's eye-opening to see the different interpretations of even the most familiar poses.

Take Paschimottanasana (Seated Forward Fold) as an example. In the Bikram series, you're guided to use a yogi-toe-lock grip and stretch the forehead toward the toes with the chin extended. In contrast, in the Ashtanga system developed by Sri Pattabhi Jois, the emphasis is on bringing the chin to the sternum and holding the pose longer. Other systems might take you into inversions, deeper backbends, or focus more on transitions through Sun Salutations. Some are slower than Bikram, some more intense—but they all share the same ultimate goal: to maintain strength, flexibility, and grace in movement as we age.

27.0 The Goal is Longevity

No matter which path you choose, the goal remains the same: to keep the most essential parts of the body limber and strong. Yoga, in its deepest sense, is preparation for life. When we’re 99 years old, we want to be able to get off the couch and walk to the bathroom, climb stairs, or step off a curb safely. This is not an exaggeration—it’s a vision of independence through discipline and awareness.

To achieve this, we have to stay updated. We must continuously observe, adapt, and refine how we move. I’ve learned to follow the breath, stay present, and use my practice to free myself from the weight of anxiety. Balance, adaptability, and responsiveness—these are the subtle pillars of a lifelong practice. Yes, physical abilities may decline with age, but if we work as hard as we can in any given moment, the benefits are profound.

And if you want to go beyond yoga, look at Tai Chi, Kung Fu, dance, fencing, boxing, swimming, rowing, weightlifting, gymnastics, archery, calisthenics—the list goes on. It’s all yoga when practiced with focus, presence, and intention.

28.0 The Early Days of Hot Yoga

When you begin your Bikram journey, it’s a big deal. The heat, the sweat, the dizziness, the fatigue, even boredom—these are real and often intense. If you have the appetite for that experience and you’re willing to show up, even when it's inconvenient or hard, then you are made for hot yoga.

The best advice I can offer: just show up. Show up during your busiest weeks. Show up during personal crises. Show up during pandemics, logging into Zoom and practicing beside your bed. And to deepen your practice, take a posture workshop. There, you’ll have the time and focus to examine every detail that you simply can’t get in a fast-moving class.

I’ve been fortunate to study with excellent teachers and ask them questions. Over time, you begin to meditate on the shape of each posture, and little by little, you uncover new ways to make them more accessible. And yet, even without a workshop, you can learn a lot by truly listening to the teacher’s monologue. It's written and delivered in a way that’s designed to unlock the posture.

29.0 Technique Tips: Half Moon and Beyond

Let’s take Half Moon Pose with a backbend. One detail that changed my practice: before you bend backward, engage your glutes solidly. Then activate the abdominal wall and begin the bend from the upper spine, not the lower. Let the weight of the arms guide you. In the beginning, your breath may feel restricted, but breathe into it. Over time, postures like Camel will help you open the chest and build the comfort needed for deeper backbends.

Backward bending is disorienting because it flips your visual and spatial orientation. Most of us stand upright our entire lives. When we do a backbend, we see the world differently—and our breath must adjust. The first step is simply becoming comfortable with shorter, more intentional breaths.

Personally, I inhale slowly as I enter the backward bend. Then I hold that breath and focus. If I need to, I take a small sip of air through the nose. At the end of the posture, I rise slowly on the same breath, then inhale deeply once I return upright. I center myself and give thanks for showing up. The action begins.

To perfect this posture, visualize your entire body sandwiched between two panes of glass—one in front, one behind. This image helps eliminate any forward or backward lean in relation to your feet. Your hips must stay level and parallel to the mirror, just like your shoulders and chest. Keep the chin lifted away from the chest, and avoid any twisting or rotation in the lower spine that would take you out of alignment with the mirror.

Studying a photo of the posture executed with correct alignment can be incredibly helpful—use it as a reference to understand the precise geometry and symmetry of the pose.

30.0 Stay on Your Mat

In every class, I make a deliberate effort not to look at anyone else. Stay on your mat. Stay in your space. Stay in your work.

There are some postures—like Dandayamana Bibhaktapada Paschimottanasana (Standing Separate Leg Stretching)—where your gaze naturally falls on others. That’s fine. But remember: this posture is a relief after three difficult ones. You’ve just moved through Standing Head to Knee, Standing Bow, and Balancing Stick. Now it’s time to catch your breath. Protect your hamstrings and your lower back by engaging your thighs and pressing all ten toes into the mat.

In Bikram, we don’t relax into the standing postures. We activate. Every muscle—biceps, glutes, calves, abs—is engaged as if we’re onstage, posing in a bodybuilding competition. For me, a one-hour Bikram class is like weightlifting through breath. The benefits I seek: strength, balance, flexibility, cardiovascular conditioning, skeletal alignment, and energetic flow.

This is the deeper purpose of making shapes with our body: to build resilience, to explore the complexity of movement, and to become curious about how we function—just like we were as children.