What are the 26 Yoga Poses? Yoga Poses for Beginners

If you’re new to yoga and curious about where to start, the 26 yoga poses from Bikram Yoga offer a great foundation. This sequence, also known as the "26 & 2," consists of 26 postures and two breathing exercises, traditionally practiced in a heated room. While originally designed to be done in a specific order, many of these poses are beginner-friendly and can be adapted to your own pace and flexibility.

Why These 26 Poses?

The 26 poses are designed to systematically work every part of the body—muscles, joints, organs, and even the mind. They help build strength, flexibility, balance, and mental focus. Even if you're not practicing in a hot studio, the consistency and structure of this routine can be incredibly beneficial for beginners.

A Quick Look at the 26 Poses

Here’s a simplified list of the 26 yoga poses you’ll find in Bikram Yoga:

1. Standing Deep Breathing

2. Half Moon Pose with Hands to Feet

3. Awkward Pose

4. Eagle Pose

5. Standing Head to Knee

6. Standing Bow Pulling Pose

7. Balancing Stick Pose

8. Standing Separate Leg Stretching Pose

9. Triangle Pose

10. Standing Separate Leg Head to Knee

11. Tree Pose

12. Toe Stand

13. Dead Body Pose

14. Wind-Removing Pose

15. Sit-Up

16. Cobra Pose

17. Locust Pose

18. Full Locust Pose

19. Bow Pose

20. Fixed Firm Pose

21. Half Tortoise Pose

22. Camel Pose

23. Rabbit Pose

24. Head to Knee with Stretching

25. Spine Twisting Pose

26. Blowing in Firm

Tips for Beginners

• Start slowly: Don’t rush to master every pose. Focus on form and breathing.

• Listen to your body: Modify poses when needed, especially if you're tight or recovering.

• Stay hydrated: Especially if you’re practicing in a heated room.

• Practice consistently: A few sessions each week will build your strength and flexibility over time.

What to Wear

Comfortable, breathable clothing can make all the difference in your practice. At Allzero, we offer yoga outfits designed for performance and comfort—so you can stay focused on your breath and movement without distractions. Whether you're just getting started or deepening your practice, Allzero yoga outfits supports you every step of the way.