Initial Consultation
Before your first Bikram Yoga class, arrive 30 minutes early to complete intake forms and receive an orientation. The instructor will review your health history, any injuries or limitations, and explain the heated environment and class structure. You'll learn about proper hydration, what to expect during class, and modifications for beginners. The studio will provide guidance on appropriate clothing (minimal, moisture-wicking materials) and recommend bringing a large towel and water bottle.
Treatment
The 90-minute class begins with breathing exercises followed by the standardized sequence of 26 postures performed twice each. The room is heated to 105°F with 40% humidity. Each posture targets specific muscle groups and organ systems, moving systematically through standing and floor series. The instructor guides you through proper alignment, breathing patterns, and timing. You'll be encouraged to stay in the room even if you need to rest, as acclimatization to the heat is part of the practice. The class concludes with a final breathing exercise and brief relaxation.
After Treatment
After class, you'll have time for a brief cool-down and rehydration. The instructor may offer feedback on your practice and answer questions. You'll be advised to continue hydrating throughout the day and to eat light foods. Many practitioners report feeling energized yet relaxed, with increased flexibility and mental clarity. The studio may provide information about optimal practice frequency and complementary lifestyle recommendations.
Follow-up Sessions
Regular practice is encouraged, with many students attending 3-4 times per week once acclimated. Each session follows the identical sequence, allowing you to track progress and deepen your practice over time. The instructor will continue to provide alignment cues and modifications as needed. Progress is typically measured by increased flexibility, strength, balance, and ability to hold postures longer while maintaining proper breathing.