Class Offerings

Hot Classic 26 & 2 (Bikram Method)

image of bikram method classThe deep stretches and strength building postures of the 26&2 (Bikram Method) heal your body inside and out. The postures are done in the safe environment of a heated room so that deep penetration of the heat can relieve muscle resistance without risking injury. The 26 and 2 gives every internal organ, vein, muscle ligament and tendon everything they need to optimize and maintain proper function. The heat and humidity combined with the asanas work to detoxify the body and further the therapeutic benefits of this yoga series.

Classic 26&2 classes are 90 minutes.

26& 2 Express classes are the Bikram method series in a convenient 75 minute format! To complete the series in the allotted time, this class will move at a faster pace or eliminate the second set of selected postures at the instructor’s discretion.

All of our 26&2 instructors at Baltimore Hot Yoga & Wellness are rigorously trained. Many instructors have more than 700 hours of training in teaching this yoga series.

People often ask why we use the same dialogue for every Bikram Method class. The dialogue is the instruction you hear our instructors speak during class to allow you to fully and safely benefit from each posture in the series. Each word has meaning and importance, and we consider it a dialogue because although only the teacher speaks, the students respond by moving their bodies as directed and described.

There are many reasons we use the same dialogue each time. Here are some of them:

Everything you need. Nothing you don’t.

The Classic 26 and 2 series comes to us from a strong line of gurus who used the postures to help people heal their bodies and improve their strength, flexibility and balance long before western medicine was available. The dialogue is designed to communicate how to do each posture while keeping your mind engaged and focused. It gives you the instruction you need to do it the right way for the most benefit within a specific time frame. You may even find over time that you hear something new, even though it’s been there the whole time; your body and mind will hear what it needs as it needs it and will respond accordingly.

Trust in the timing leads to strength in the postures.

By regularly hearing the same dialogue over time, you will learn to turn off your conscious mind and allow your subconscious to hear what it needs in order to execute the pose the right way, the best way it can. And when you start to trust the process, your body will then know how much time it has to push to exactly the limit it needs to get the full benefit. When you trust the instructor to teach the posture the right way within the right time frame, you yourself can trust your body and your mind to respond in the same way.

Collective movement equals collective energy.

You will find that when everyone in the class moves together to the best of their ability, the collective energy is palpable and will help you to have a better class. That’s the power of the dialogue – when everyone works together to do what they can to the best of their abilities, the collective energy helps each member of the class.

Open eyed meditation improves the mind/body connection.

Over time, the connection you have between your mind and your body will become stronger and stronger. So strong, in fact, that you will, with a regular practice, have the ability to turn off your conscious mind and allow your subconscious to hear what it needs in order to execute the postures to the best of your body’s ability. And by turning off your conscious mind, you grow to develop a laser sharp focus in the moment of the posture. That calm, sharp focus will transfer to other parts of your life outside of the studio, and again, over time, you will find that you can calmly and with focus make your way through what used to be very stressful situations.

The twenty-six postures and two breathing exercises from the Ghosh lineage systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well being will automatically follow.

Our “Classic 26 & 2” class is a twenty-six asana series designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched.

It has been proven and experienced by millions that these 26 postures and two breathing exercises systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, all the muscles, the lungs and the respiratory system everything they need to maintain optimum health and maximum function. Each component takes care of something different in the body, and yet they all work together synergistically, contributing to the success of every other one, and extending its benefits. Below is a list of the 26 Hatha postures and their benefits.

Standing Deep Breathing

  • Increases lung capacity and helps with breathing problems
  • Helps with insomnia, nervousness, and irritability
  • Good for heart and high blood pressure

Half Moon / Hands to Feet

  • Gives quick energy and vitality
  • Revitalizes liver, spleen, pancreas, and kidneys
  • Corrects bad posture

Awkward Pose

  • Increases hip joint flexibility and relieves muscular aches and cramps
  • Increases circulation to knees and ankles
  • Helps neuropathy

Eagle Pose

  • Improves flexibility of ankles, knees, hips, wrists, elbows, and shoulders
  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control

Standing Head to Knee

  • Develops concentration, determination, and patience
  • Improves flexibility of sciatic nerve
  • Good for diabetes

Standing Bow Pulling Pose

  • Flushes out kidneys helping to eliminate toxins
  • Improves sciatica
  • Improves lower spine and relieves lower back pain

Balancing Stick Pose

  • Strengthens the heart muscle
  • Improves circulation
  • Increases lung capacity

Standing Separate Leg Stretching Pose

  • Helps and prevents sciatica
  • Improves function of internal organs
  • Brings blood to the brain

Triangle Pose

  • Improves every muscle, joint, tendon, and internal organ
  • Revitalizes nerves, veins, and tissues
  • Improves crooked spines

Standing Separate Leg Head to Knee Pose

  • Helps manic depression
  • Stretches, tones, and decongests the spinal column and nervous system
  • Massages the pancreas, liver, gallbladder, kidneys, spleen, and intestines

Tree Pose

  • Improves posture and balance
  • Improves circulatory disorders
  • Increases flexibility of ankles, knees, and hips

Toe Stand

  • Develops focus and patience
  • Good for the feet
  • Helps with hemorrhoid problems

Dead Body Pose

  • Helps high blood pressure
  • Improves concentration
  • Good for hypertension, nervousness, anxiety, and irritability

Wind Removing Pose

  • Helps and prevents constipation and irritable bowel syndrome
  • Improves flexibility of the hip joints and relieves lower back pain
  • Stimulates the liver, small and large intestine, and spleen

Cobra Pose

  • Increases spinal strength and flexibility, relieves low back pain
  • Helps relieve stress as it improves function of kidneys and adrenals
  • Good for diabetes

Locust Pose

  • Same benefits as Cobra Pose
  • Clears out cholesterol
  • Improves wrist and elbow issues

Full Locust

  • Same benefits as Cobra Pose and Locust Pose
  • Massages internal organs
  • Opens the chest

Bow Pose

  • Combines all the benefits of Cobra Pose, Locust Pose, and Full Locust Pose
  • Improves flexibility of hip and shoulder joints

Fixed Firm Pose

  • Strengthens and improves flexibility of lower spine, knees, and ankles
  • Good for sciatica and varicose veins
  • Good prevention for hernia

Half Tortoise Pose

  • Provides maximum relaxation
  • Good for diabetes and anemia
  • Massages heart, lungs, and coronary arteries

Camel Pose

  • Good for osteoporosis
  • Good for diabetes, high blood pressure, and bronchial spasms
  • Good for constipation

Rabbit Pose

  • Maintain mobility and elasticity of spine and back muscles
  • Nurtures the nervous system, helps with depression
  • Stimulates all glands and organs of the body

Head to Knee with Stretching Pose

  • Helps balance blood sugar levels; good for diabetes
  • Good for immune system
  • Improves kidney function

Spine Twisting Posture

  • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Helps sciatica
  • Improves digestion

Blowing in Firm Pose

  • Improves oxygenation to the body, helps to rid it of toxins
  • Energizes and revitalizes the body, brings mental clarity and alertness
  • Good for digestive system

Final Dead Body Pose

  • Teaches relaxation
  • Increases feelings of gratitude
  • Stimulates peacefulness

Hot Core & Cardio HIIT (formerly Hot Pilates)

hot pilates baltimoreHot Core & Cardio HIIT is sweaty, calorie-burning, muscle-building party! A combination of Pilates principles­­ and high intensity interval training­­ (HIIT), gets your heart rate up. burns calories and creates long, lean muscles. Loosen up and build strength and flexibility fast.

Hot Core & Cardio HIIT is performed ­in a room heated to 95 degrees Fahrenheit and 40% humidity. Loud music and a party atmosphere keep it FUN. It’s a challenging full-body workout that is low-impact and safe for all fitness levels. All you need is a mat and a towel (and don’t forget your sense of humor).

Hot Vinyasa Yoga

hot vinyasa baltimore imageVinyasa yoga, often called “flow” yoga, is a fast-paced practice in which postures are linked together and synchronized with the breath. In a hot vinyasa class, the room is heated to 98 degrees Fahrenheit to encourage detoxification through sweating, and to encourage greater flexibility.

The continuous movements from one pose to another offer added cardiovascular benefit. The routine practice of vinyasa yoga can increase muscle strength, endurance and flexibility, and reduce levels of stress.

The pace and postures will vary from class to class, as there is no one sequence that instructors follow. Teachers tailor the sequences to their own philosophy.

Yoga Beats

image of classThe Classic 26 & 2 in a party atmosphere with dimmed lights, themed music, and glow sticks for everyone!

Because there is no dialogue in this class, it is recommended that students have completed at least 6-10 Classic 26 and 2 or 26 &2 Express classes.


Slow Flow Vinyasa Yoga

vinyasa yoga baltimore image Geared towards students seeking a more moderate approach to Vinyasa (flow) yoga, Slow Flow Vinyasa links postures to breath to enhance body awareness through a slower, and still fluid sequence. Beginners are encouraged to utilize modifications in poses. Individuals may opt to practice at the intensity they choose, and will find a sense of balance and revitalization through the process.

Barre HIIT

image of baltimore barre classBarre HIIT combines the best of a barre workout with high intensity interval training (HIIT) to sculpt muscle, improve balance, and provide whole body toning, all while torching calories.

Barre HIIT turns up the music, turns up the fun, and turns off the heater – the class and a few props are all you need to get a good, sweaty workout, we promise! Mindfully intense and loads of fun, Barre HIIT is influenced by the principles of Pilates, the grace of dance, the wisdom of yoga, and the body sculpting benefits of traditional interval strength training. This class is ideal for building all-over body strength, and improving flexibility, balance, and metabolism. Suitable for all levels. BHWY provides all of the props you will need for this class.

For the safety of our students, this class is limited to 15 participantsOnline registration is suggested (but not required).

Restorative Yoga

restorative yoga baltimoreComplete relaxation of the body, mind, and spirit is the focus of restorative yoga. Through gentle postures supported by props such as bolsters, blocks, and blankets, students stimulate various systems of the body to achieve well-being and balance. The deep relaxation and lengthy postures encourage insight into the relationship between body and mind. Typically, postures are help for five minutes or more.

This class is limited to 14 students, due to the extensive use of props. Please register online. While we have enough props for 14 students, we request that you bring your own props if you have them. 

Yin Yoga

Yin yoga is a practice of postures typically held for three to five minutes in order to work deeply in the connective tissues – such as the ligaments and tendons – as well as the bones and joints. Yin Yoga generally targets the connective tissues of the hips, pelvis, and lower spine.

Suitable for almost all levels of students, Yin yoga is a perfect complement to the dynamic and muscular (yang) styles of yoga, such as the 26 & 2, which focus on heat and lengthening and contracting muscles.

Yoga Nidra

image of heartYoga Nidra is a powerful guided meditation that focuses on experiencing true inner peace and complete relaxation. During Nidra, you will be guided throughout your entire body, cultivating breath awareness, body awareness, and practicing image visualization. Yoga Nidra is deeply relaxing, and ultimately transformative, harnessing the power of the unconscious mind to create conscious change. Please bring your mat and a pillow/blanket for both your head and knees. You will be lying in Savasana for 60 minutes.

More aware from the first breath, stronger from the first stretch!

Baltimore County’s best yoga studio is Baltimore Hot Yoga & Wellness.