Class Descriptions
Class Descriptions
You can sign up for classes and create your user profile here.
Or, download the BHYW app.
Hot!
[Cool]
Hot Classic 26 & 2 (Bikram Method)
The 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&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.
26 & 2 Class Formats
Classic 26 & 2
Classic 90 minute format, with two sets of each posture.
26 & 2 Express
The classic class in a convenient 75-minute format! To complete the series in the allotted time, this class moves at a faster pace or eliminates the second set of selected postures at the instructor’s discretion.
26 & 2 60
A 60 minute format for those who are familiar with the series and prepared to work at a faster pace. Most postures are done once, with the peak postures done twice.
26 & 2 Yoga Beats
The 60 minute format with subdued lighting, and music. There is no dialogue in this class. It is recommended that students complete at least 6-10 Classic or express 26 and 2 classes to be familiar with the sequence.
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
|
  |
Half Moon / Hands to Feet
|
 |
Awkward Pose
|
 |
Eagle Pose
|
 |
Standing Head to Knee
|
 |
Standing Bow Pulling Pose
|
 |
Balancing Stick Pose
|
 |
Standing Separate Leg Stretching Pose
|
 |
Triangle Pose
|
 |
Standing Separate Leg Head to Knee Pose
|
 |
Tree Pose
|
 |
Toe Stand
|
 |
Dead Body Pose
|
 |
Wind Removing Pose
|
 |
Cobra Pose
|
 |
Locust Pose
|
 |
Full Locust
|
 |
Bow Pose
|
 |
Fixed Firm Pose
|
 |
Half Tortoise Pose
|
 |
Camel Pose
|
 |
Rabbit Pose
|
 |
Head to Knee with Stretching Pose
|
 |
Spine Twisting Posture
|
 |
Blowing in Firm Pose
|
|
Final Dead Body Pose
|
Hot Core & Cardio HIIT, Barre, and Strength
Hot Core & Cardio classes are BHYW’s fun and exhilarating group fitness class, suitable for all levels.
Hot Core & Cardio HIIT is a 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.
Classes are in the hot room, at 95 degrees Fahrenheit and 40-50% 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).
You’ll find three versions of the class on the schedule: Core and cardio HIIT, Core and Cardio Barre HITT, and Core and Cardio Strength. Full class descriptions can be viewed by clicking on the class title on the schedule.
Hot Vinyasa Yoga
Vinyasa 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.
BOSS Yoga
BOSS Yoga (Building on Strength and Stability) emphasizes functional fitness using multiple muscle groups to build strength, endurance, improve balance and enhance flexibility, in a heated practice space up to 95 degrees.
The class opens with vinyasa sun salutation flows to elevate the heart rate. The middle portion offers dynamic poses with optional weights, plus cardio challenges and stretches. The class ends with core strengthening and twists.
Different from regular hot vinyasa classes, you’ll increase muscle engagement by repeated lengthening and contracting of muscles during traditional yoga poses. Throughout the class, you’ll learn proper body alignment to help you move through the class and everyday life.
[Cool]
Gentle Yoga
Geared towards students seeking a more moderate approach to flow yoga, Gentle Yoga links postures to breath to enhance body awareness through a slower, fluid sequence. Elements of yin are interspersed throughout classes, and there is not a strict sequence.
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.
Roll Stretch and Strengthen (RSS)
Roll, Stretch, Strengthen your way to greater mobility and strength. In this class, three to five differently sized balls are used to assist in myofascial release. The technique is called “rolling,” and assists creating better range of motion at individual joints. After rolling a specific area, you’ll practice asana (yoga postures) for the same area of the body. Finally, a strengthening exercise is added for mobilization and muscle toning.
RSS utilizes techniques taught by Tom Myers and Jill Miller in the Role Model and Sytera Field in the Nadi Ball method.
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 with Sound Bath
Yoga 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.
Deeply relaxing and ultimately transformative, Yoga Nidra harnesses the power of the unconscious mind to create conscious change.
The sound bath that accompanies the practice utilizes a combination of gongs, singing bowls, and light percussive instruments. It occurs at the end of the meditation to slowly and gently awaken the practitioner from their restful practice.
Please bring your mat and a pillow/blanket for both your head and knees. You will be lying in Savasana for 35-45 minutes.