Refine your body awareness and body intelligence. This course covers the concepts — including proper alignment and execution, as well as common limitations and injuries — that are critical to fully understanding the yoga and how it’s implemented. In this three-day lecture course, you will learn the foundational material which will help improve your understanding of what it means to practice yoga intelligently.

This course is being led by physiology expert Christopher Totaro.

  • Day 1 (1/27) 6pm to 8:30pm – Musculoskeletal System
  • Day 2 (1/28) 10am to 12:30pm – Vertebral Column, Respiratory System
  • Day 3 (1/29) 10am to 12:30pm – Cardiovascular & Nervous Systems, Muscle Functionality
  • Download Course Syllabus

While we strongly recommend enrolling in all 3 days of this course ($150), we’re offering individual days to be purchased at $55 per session. Enroll below, or give us a call (numbers are listed at the bottom of this page) to have a manager enroll you. Questions? Email Christopher at



What People Are Saying testemily testgeorgia testkristin testsandra


Starting January 1st we’re offering 5 Bikram method classes a week that are set to music!

For several years on the last Friday of every month Chrystine Cooper hosted a class accompanied by music called Chillax. It’s the traditional 90 minute class, super fun and great change of pace from a normal Bikram Yoga class.  With the popularity of that class along with our Hot HIIT and Yin Nidra classes – also accompanied by music – we thought it only natural to at music themed Bikram method classes!

As always, we’d love your feedback!



As busy New Yorkers, our time is valuable.

So valuable that it is sometimes difficult to fit a 90 minute class into your day and still meet all of your other obligations. While we do still recommend taking the full 90 minute version of the series to get 100% of the practice benefits, we’ve continued to increase our 60 and 75 minute class offerings on the schedule.

Have you tried one of these slightly abbreviated classes? Why not book one today and see if it’s right for you?

With 2016 coming to an end, we wanted to extend our sincerest gratitude for being part of our community and supporting our local, privately owned business. 

Since many of you are such strong practitioners, this year we felt it was time to introduce new classes that complement the Bikram practice – such as Hot HIIT and Yin Nidra Yoga. You’ve embraced these changes beautifully, and we look forward to finding new ways to motivate, challenge and inspire you in 2017.

We’re working hard to complete many upgrades at the studio and want to thank you for your patience. After years of researching the best type of studio flooring, we’ve chosen Zebra Athletics, the most safe, sanitary and environmentally friendly flooring we could find. We’re really excited about this change and hope you are too!

With 2017 around the corner, we’re thrilled to start another year of new classes, workshops, special events and more. Until then, enjoy this year in review post and once again, thank you for being a part of our community!

Happy New Year!
Donna Rubin & Jennifer Lobo

Studio Renovations

As seen in our Mannequin Challenge at the Upper East Side studio, we’re in the process of installing new flooring in each of our studios. With just two room left to complete, we’re almost there! We are also in the process of upgrading, renovating and painting all of our location lobbies, hallways and locker rooms.

New Classes


Perhaps our most notable change in 2016 is the addition of new class types to our schedule. For our Bikram method offering, we’ve continued to expand the number of shorter (60 & 75 minute) classes to the schedule, while continuing to offer a large number of 90 minute classes each week.

We also are very proud to be the only studio in NYC offering Hot HIIT classes. They’ve been so popular, we’re offering a Hot HIIT Teacher Training this January. The deep stretching and meditation practice that is Yin Nidra was also added along side our Intermediate Series. Book any of these classes on our app, or by visiting our schedule page.

Special Events


We’re very lucky to have so many talented instructors on our staff! We’re also fortunate to have relationships with teachers from around the world who offer their incredible guidance in our special events and workshops. Pictured above is one of two sold out Master Classes offered by Rajashree Choudhury. Special thanks Pamela Herron, Cynthia Wehr, Joseph Encinia, Kathryn Leary, Yarrow Kae, BridgettAne Lawrence and Omri Kleinberger for their amazing events as well.

January 21st, 2017 – Special Event with Zeb Homison! Stay tuned for details

Series: Student Stories

Nothing makes us happier than to hear about the progress our students have made at the studio, with their bodies, minds, and in their lives as a whole! This is our motivation. In the last year we’ve heard so many stories from our students about the impact our classes have had on them. Quickly flip through all of them here and get inspired!

Series: Teacher Features


In 2016 we ran features on nearly every single one of our 50+ incredible instructors, including our founders Donna Rubin and Jennifer Lobo. We asked them what teaching classes means to them and about the joy they get seeing students progress. See a full list of every instructor we’ve interviewed here and connect with them at the studio. Show them a gesture of appreciation, guaranteed they’ll appreciate it!

Series: Healthy Living


Ania Dunlop, Certified Nutrition Expert and Chief Editor at Food for Zen has been supplying BYNYC exclusive content, recipes, strategies and educational programs to help encourage a healthy lifestyle outside the studio. This post covers a comprehensive 21 Day Food Detox Program. Clicking this link will reveal at least half a dozen other recipes and ideas to encourage healthy living.

Series: Quizzes

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Bikram Yoga classes can sometimes be challenging, and there’s a lot to understand and remember. In 2016 we put together this fun quiz series that can help educate and inform students about the nuances of the practice in a fun and entertaining way. Take the quiz above, or to see our full list click here.

Series: Posture of the Week


For each posture in the Bikram series we’ve authored a “how to” complete with 3-5 tips to help you better understand the pose. Compiled by a variety of our teaching staff, the tips are short, easy to understand instructions designed to help you get the most out of your practice. To search for a particular posture, use our search function, or to see them all click here

Series: Yoga Shorts

Hilarious short films we’ve put together that use footage from events like the Oscars, Super Bowl and the Clinton/Sanders debates, television clips from Seinfeld and Game of Thrones and films like The Departed. Click here to check out our take on the DiCaprio / Nicholson scene in The Departed, or here to watch the full series on Facebook.

My 30 Day Challenge


In 2016 we took our 30 Day Challenge to the next level! We conceived, designed, implemented and deployed a comprehensive 30 day email campaign that acts as a virtual coach for your challenge. After signing up for the challenge, participants receive 30 consecutive emails starting on Day 1, each with motivational messages from our staff, exclusive 1-2 minute posture videos and a daily dose of inspiration designed to help motivate you. Interested? Sign up for the challenge starting January 1st!

We Supported Charity


In early November 2016 we announced a partnership with Causely, a program where each check-in on Facebook at the studio would help fund educational programs about prostate cancer that would reach at least 13 men. In December each check-in helped to deliver a toy, book or gift to a less fortunate child via Toys for Tots. 2016 also marks the 2nd consecutive year of our Holiday Charity Challenge where BYNYC donates $50 to the charity of a students’ choice.

We Turned 17


Bikram Yoga NYC opened it’s doors on August 8th, 1999 at 797 8th Avenue, near Times Square. Since then we’ve gone on to open 7 yoga rooms across 4 locations in Manhattan. As part of a retrospective in August 2016, we look a look at 10 Historical Facts about Bikram Yoga NYC that you might not know!

Trending: Yoga Science


We’ve always been a supporter of Medical Science as it relates to our classes. So much so, that we hosted New York City’s very first Symposium on the subject in February 2014. In May of this year, we authored a post titled Yoga Science: Why Does Bikram Yoga Make You Feel So Good? which went on to be shared over 2000 times on Facebook. Our follow up post Yoga Science: How Bikram Yoga Effects Your Mental Health was equally well received.

January 2017 & Beyond

Having laid substantial groundwork in terms of renovations, new classes, special events and our overall offering at the studio, we couldn’t be more excited moving into 2017! Here’s a taste of what to expect at the studio this January:

  • More Hot HIIT classes being added to the schedule
  • Hot HIIT Teacher Training – January 13-15
  • Special Event with Zeb Homison – January 21st
  • Regional Asana Championship – January 22nd
  • Key Anatomical Concepts for Yoga – January 27-29

We all have days when we feel blah…low on energy, unmotivated and in a crummy mood. But when days stretch to weeks and even months and you find yourself constantly fatigued, perhaps with unexplained tummy troubles, sore joints or just a general achy feeling, it could be your diet. Even if you are already eating healthy… One person’s food can be another’s poison. This common saying is extremely relevant to someone suffering from undiagnosed food sensitivities. A food sensitivity is not a true allergic reaction with anaphylaxis, but rather a subtle inflammatory response with symptoms such as chronic fatigue, headaches, achy joints, chronic constipation or diarrhea, digestive discomfort, foggy brain and anxiety.

Undiagnosed digestive problems can be devastating to your health in the long run, with significant side effects such as osteoporosis, hormone imbalances and suppressed immune system. Since 60–70 percent of your immune system lies in your gut, it is no surprise that an impaired digestive system can be the culprit responsible for poor health. Many people report that they feel better after temporarily cutting out top food allergens such as gluten, dairy, soy, corn and eggs.

Why are food sensitivities so common today?

Food sensitivities are on the rise today because our food supply is compromised with nutrient-deficient, processed foods engineered in the lab. Our American diet – with little to no green vegetables, fruits, nuts and seeds – no longer resembles the diet of our ancestors and how humans evolved over millions of years.

Poor diet and nutritional deficiencies, coupled with chronic use of antibiotics, painkillers, and stress all contribute to a leaky gut, or a condition where the intestinal barrier has become porous, allowing undigested food particles and infectious agents to enter the bloodstream. The body perceives the foreign molecules as invaders and launches an immune response, which results in chronic inflammation inside your body. As a result, we are bloated, achy and grumpy.

Wheat especially causes problems for a lot of people because it contains a protein called gluten which is hard to digest, resulting in bloating and gas. Also, hybridization increased the gluten content of today’s wheat to the point where it barely resembles its predecessors. We also eat it too often: several servings a day in the form of cereal for breakfast, sandwich for lunch and pasta for dinner. Soy and corn are the most genetically modified foods in the US so remove them for the duration of the diet to rule out any sensitivities.

Similarly, many people are allergic to the proteins in dairy, especially casein, with symptoms ranging from ear and sinus infections, reflux and digestive issues. Cows today are fed a grain diet full of genetically modified ingredients and growth hormones and antibiotics. Many of my clients feel better after removing dairy from their diets.

What is an elimination diet?

Elimination diet is a 21 day detoxification program where you remove top food allergens from your diet. This will help you identify foods that you are allergic to and remove toxins from your body. The diet will also give your liver a rest from consuming processed foods, unhealthy fats and animal products and, in the process, jumpstart your energy and help you lose weight.

Who is a good candidate for an elimination diet?

Anyone suffering with migraine headaches, autoimmune disorders such as thyroid, eczema and psoriasis, rheumatic arthritis, chronic fatigue, digestive issues such as bloating, gas, constipation and diarrhea, skin issues, and allergies.

Also, children with ADHD or undiagnosed attention and focusing issues benefit from having the top allergens removed from their diets.

Although blood tests have come a long way and can be helpful in identifying certain food allergies, the best way to identify food sensitivities is to go on an elimination diet for a period of time, then reintroduce the offending foods one by one and watch for reactions.

How to start an elimination diet

Cut out the following foods:

  • gluten (found in wheat, including spelt, kamut, farro and durum; and products like bulgur, semolina, and rye)
  • dairy
  • soy
  • eggs
  • corn
  • peanuts
  • alcohol
  • coffee
  • sugar (including honey, maple syrup, and artificial sweeteners)


  • nightshade vegetables (eggplant, tomatoes, potatoes, peppers) if you have any symptoms of joint pain, stiffness upon waking, muscle pain and arthritis
  • citrus fruit if you have symptoms such as skin rashes, lips swelling, throat/mouth itching

Why three weeks?

Because it takes about 21 days to remove the food’s antibodies from your body, for your immune system to calm down and for you to feel better.

Eliminating these foods means that you will not eat processed, boxed or canned foods for the duration of the three weeks. Removing sugar, coffee and alcohol has a detoxifying effect and will help clear out toxins that are contributing to disrupted sleep and unhappy gut flora.

What will you eat?

Start out by eating simply and treat it like an opportunity to detox your body of toxic, processed foods.

Do eat:

  • green, leafy vegetables and root vegetables like carrots, squashes and sweet potatoes
  • non-citrus and low-glycemic foods such as berries, cherries, apples, pears, peaches (if in season; if not, buy organic frozen)
  • plant protein such as beans (especially mung and adzuki), lentils, hemp and chia seeds, seeds (sunflower and pumpkin)
  • clean animal protein such as pastured chicken and turkey, wild fish such as salmon, sardines and mackerel
  • good fats such as avocado, olives, coconut oil and nuts
  • gluten-free grains such as millet, brown rice and oats (need to be certified gluten-free because of cross-contamination) and pseudo-cereals such as quinoa, which is a complete protein and alkalizing
  • drink lots of water; you can alkalize your water by adding lemon

Don’t eat:

  • absolutely no processed, junk food or anything fried (french fries are cooked in the same oil as breaded chicken)
  • protein/granola/health bars, which are loaded with sugar and additives
  • processed gluten-free breads, muffins, waffles, etc.
  • oats that are not gluten-free certified
  • bulk foods that can be cross-contaminated
  • sauces, salad dressings and condiments

Here is a sample meal plan

  • For breakfast, start with a green smoothie to clear out the gut (blend kale, spinach, collards, ginger, apple, pear, banana, lemon, and parsley). Make a quinoa cereal by cooking quinoa in nondairy milk and top it with some berries and nuts/seeds.
  • After a few days add a protein shake; blend greens, berries, pea protein powder, flaxseeds and almond butter or avocado for a rich and satisfying meal replacement.
  • For lunch, cook a bean chili, quinoa salad, bean and kale soup since these will last you a few days.
  • For dinner, eat a simple meal of grilled salmon/chicken, brown rice and sautéed or steamed veggies.
  • Snack on dried fruit, pumpkin and sunflower seeds, frozen berries and cherries.

What to expect in the first few days

You might be feeling lousy during the first few days because your body is detoxing and craving sugar and simple carbohydrates for energy. You might be fatigued , experience headaches and achiness, but it should pass by week 2. Drinking a green smoothie will absorb some of the effects and will ensure that you have proper elimination. Make sure your bowels are moving. If you are constipated, add fiber to your morning smoothie to get things moving.

Helpful hints

  • Before attempting the diet, clear out your pantry and go shopping for clean, healthy foods. Cooking at home will ensure that you don’t ingest the offending foods and sabotage all your hard work.
  • I can’t emphasize how important meal planning is to the success of this diet. Make a big pot of soup, roast a big batch of veggies (beets, butternut squash, carrots), cook some beans and lentils, roast a chicken, make a batch of smoothies and store in the refrigerator to easily put simple meals together.
  • This is not a calorie restriction diet, so eat often to keep your blood sugar stable. Carry a small bag of nuts and seeds with you for a quick snack. You should not be hungry on this diet.
  • Drink lots of water, eight 8oz glasses daily, to flush out toxins and keep things moving.
  • Take this time to try gentle exercise like yoga and walking. Heavy exercise might make you more fatigued.

What happens after 21 days

  • Reintroduce one food at a time so that there is no confusion around which food caused a bad reaction. Don’t be tempted to add more than one food at a time, as this is your opportunity to see how you are reacting to certain foods. Keep a journal of your symptoms.
  • Eat the reintroduced food three times a day and pay close attention to your body for up to three days to link the food with any adverse reaction.
  • There might be delayed reactions, so you want to make sure that you give yourself enough time to look for sensitivity symptoms which may include:
    • sore joints
    • digestive problems
    • bad mood
    • fatigue
    • diarrhea
    • brain fog
    • anxiety

If you experience any symptoms, remove the offending food from your diet, wait a few days for your immune system to calm down, and introduce another food. By the end of this process you should have a good sense of how your body is reacting to major food allergens. If you are reacting to a specific food(s), remove it from your diet completely and focus on healing your leaky gut with proper diet and supplements.

Every single person you’ll meet at the studio had a first class at one point and many started off “blind” not knowing anything about the practice. Make sure you have a good first experience by reading these 4 tips:


Drink plenty of water the night before, and a minimum of 1 liter the day of your class. Be sure to stop hydrating at least 1 hour before class so as not to excuse yourself during class for a bathroom break. Include electrolytes in your hydration routine by including coconut water, watermelon juice or electrolyte supplements into your water.

Arrive with a (relatively) empty stomach

Don’t eat a full meal at least 3 hours before class, a full stomach will make class uncomfortable. Do eat a simple meal of hydrating consumables like juice, fruits or vegetables and/or energy producing foods like pasta or grains. Avoid overly complex meals and dairy.

Wear something you feel comfortable sweating in

Men typically wear jogging type shorts or looser mid-thigh athletic shorts. Shirts are optional for men, most go without. Good outfits for women typically include a jog bra and tank or some kind of sports bra, and tight fitting athletic bottoms or yoga-style capri pants.

Remove any lotions/makeup/heavy perfumes

Because the room is heated, students are typically sweating. Because of this we recommend that women remove any makeup and/or lotions before class. Many of the postures require students grip their feet or legs, which can prove difficult if they are heavily moisturized.

Tips for After class

When class concludes you’ll be lying in Savasana (on your back). New students’ first reactions are to typically get up and leave the room as soon as the instructor has finished. But hold on. Savasana is when your body gets to re-coop and recover. The longer you stay in savasana the more your heart rate and breath returns to normal and you can get the freshly oxygenated blood to all the organs and limbs of your body. It also helps to relieve stress and strain both mentally and physically, so it has incredible healing powers.

Ready to go? Click here to visit our schedule page and book a class

my30day30 consecutive days of classes isn’t easy.

Cue our “30 Days to a New You” program, complete with daily tips and inspirations from our instructors, delivered to your inbox each morning.

What is a 30 Day Challenge?

Challenge yourself to complete 30 classes in 30 days. That’s it. Pure and simple. While true, the challenge is a commitment of time, it’s more importantly a commitment to one’s health, wellness and spirit. Experience for yourself the amazing physical, mental and physiological benefits of a daily practice. Enjoy a wide range of benefits including stress reduction, weight loss and an improved overall sense of well being!

What do I get for completing it?

Obviously the most important benefit of completing the 30 day challenge is a healthier, more energetic you! However, in addition we include a number of prizes upon competion:

  • FREE 7 days of yoga, just for you. Valid anytime you want to use it
  • 2 FREE 7 day guest passes for you to share with a family member, friend or co-worker
  • 10% OFF any full priced package we offer (auto-debit excluded)
  • 300 Reward Points – The equivalent of spending $300 at the studio

What are these daily emails all about?

Illustrated to the left, is an example of one of the emails you will receive. Each day, the morning message will begin with a statement from one of our instructors with some insight about where you are in the 30 day cycle.

For 26 of the 30 days, we’ll send posture tips for our Bikram method classes from our “Posture of the Week” series. More importantly, the section will also link to a video that breaks down the posture of the day in detail.

The email ends with an inspirational message or quote to energize your day, and of course the all important button to book that day’s class. We encourage you to visit as many studios as possible, and to take class with a variety of instructors to keep your routine fresh!

Interested? Sign up on our 30 Day Challenge Page and be sure to indicate the start date for  your challenge.

Update (1/2/2017) – This teacher training is currently at capacity. Please email with any questions.

Hot HIIT Teacher Training (HHTT) is a comprehensive 20 hour intensive that will provide students with in-depth study of Pilates (Principles, History of Contrology, Powerhouse, Alignments) and HIIT (Tabata Protocol, Excess Post-Exercise Oxygen Consumption (EPOC), Aerobic Vs. Anaerobic Workouts, Integration of HIIT and Pilates). 

The course will break down the HHP practice and address timing, music, the proper order of exercises, warm-up, cool down and feature posture clinics. The breakdown of form and modifications will be covered in-depth to ensure trainees are fully prepared to begin leading classes. 

Hot HIIT Pilates Teacher Training
January 13-15th, 2017
Bikram Yoga NYC Flatiron
182 5th Avenue



Core Curriculum 
How to lead a HHP class/create a custom class, Pilates principles, HIIT principles, in-depth posture clinics, dealing with injuries/modifications & more

Becoming Certified
Students must complete a 3 day training, take 20 classes, teach 20 classes, demonstrate postures without modifications & pass a final exam

$895 before December 31st, 2016, $995 after covers the course and all materials needed for certification

Meet Monique Crous
Get to know Monique in this BYNYC Teacher Feature from September 2016 where she discusses Hot HIIT and more.

Training Details
To request a copy of the training details and schedule, please email






Through January 31st, pick up 15 classes for $259. Note this package activates after first use, not the date of purchase. Take advantage of this deal today and then use the classes when you’re ready! Expires 365 days after first use.

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Bikram Yoga NYC has been a vocal advocate of the medical benefits of yoga for years and in February 2014, we hosted a research symposium that looked at the relationship between science and yoga. We all know it makes you feel good, but what exactly does it do? What are some of the benefits of making Bikram Yoga a regular part of your life?

1) It works ALL of your muscles



2) It works ALL of your body systems



3) It works every organ, joint, tendon, ligament and bone



4) Keeps you constantly hydrating and that’s a good thing



5) Ph.D Research studies on the medical benefits show conclusive correlations 934045_10153239247061994_8707007435731422194_n

The graph in the illustration above was taken from a research study at Colorado State University and released through Pure Action – Yoga is Medicine. While the data points of students metabolic rate, heart rate and core temperatures are interesting to know, Dr. Stacy Hunter, Research Director at Pure Action is also behind a number of research studies, including:

Hunter SD, Tarumi T, Dhindsa MS, Nualnim N, Tanaka H. Hatha yoga and vascular function: results from cross-sectional and interventional studies. J Bodyw Mov Ther. 17(3): 322-327, 2013. 

Hunter SD, Dhindsa M, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H. Improvements in glucose tolerance with Bikram yoga in older, obese adults: a pilot study. J Bodyw Mov Ther. 17(4): 404-407, 2013.

Hunter SD, Dhindsa M, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H. The effect of Bikram yoga on arterial stiffness in young and older adults. J Alt Complement Ther. 19(2): 930-934, 2013.

Miles SC, Chou CC, Lin HF, Nualnim N, Dhindsa MD, Hunter SD, Tanaka H. Arterial blood pressure and hemodynamic responses to yoga practice. Altern Ther Health Med. 19(1): 38-45, 2013

These studies provide conclusive proof that a regular yoga practice can provide real world medical benefits. Dr. Hunter, arguably the world’s leading authority on medical science as it relates to yoga, is hosting a research conference in Texas this summer dedicated to this topic. For more information click below.

Pure Action 1st Annual Research Conference


stacy-218x300Dr. Stacy Hunter received her Master’s degree in Exercise Physiology from the University of Tennessee, Knoxville in 2008 where she studied racial differences in anaerobic performance. In 2011, she received her Ph.D. in Clinical Exercise Physiology from the University of Texas at Austin’s Department of Kinesiology and Health Education working in the Cardiovascular Aging Research Laboratory where the focus of her dissertation was on the effects of yoga on arterial stiffness and vascular endothelial function. She has published several studies on the effects of yoga on indices of vascular and metabolic health. As a pioneer in this widely unexplored field, she performed the first yoga studies of their kind and continues her efforts in bridging the gap between the anecdotal and empirical evidence of the health claims associated with hatha yoga as the research director for PURE Action.