2016 marks a unique year for Bikram Yoga NYC. We are thrilled to bring so many new classes, workshops and events to our students and wanted to provide a roundup of everything going on.


The 90 Minute Miracle 

We call this class the “90 minute miracle.” This traditional 90 minute class is designed for the stiffest beginners to the most flexible of yogis. Appropriate for all skill levels. > See all 90 Minute Classes

6075minclassesThe Effective 75 

Slightly abbreviated version of the classic 90, moves with a bit more tempo, more concise dialogue and less instructor demonstration.  Please be punctual, starts promptly on time so it can end on time. > See all 75 Minute Classes

60 Minute Maintenance

This one-hour class moves through the traditional series with tempo and flow and is specifically designed to maintain your regular Bikram Yoga practice on the days that you just don’t have the time. > See all 60 Minute Classes

New Workshops & Clinics

Monthly clinics and workshops from guest and resident instructors cover a wide array of topics. Recent 2.5 hour Master classes compliment upcoming backbending workshops, clinics that help you go deep into your practice and those focused on Women’s health. > Read about this weekend’s Clinic

clincisSilent Classes

Class is led by the teacher in the front of the room with no verbal instruction, other than an indication as to when to go in and out of the postures.  Students must have taken at least 10 classes and have knowledge of the sequence of postures. We are currently offering 1 silent class a month, 5pm on Sunday’s at Upper East Side, with Lisa Hecht.

Music Classes

Currently a monthly event called Chillax led by Chrystine Cooper, this 90 minute Bikram Yoga class is accompanied by music for a fun and unique Bikram Yoga experience. Expect an expanded music series in the coming months. > More about Chillax

Around the World Classes

Starting in April Bikram Yoga NYC is going to be offering a class that is led in a different language on the 2nd Thursday of every month. To date we have commitments from instructors who speak Spanish, French, Portuguese, Russian, Lithuanian and German. > More info coming soon

Intro to Bikram Method

This clinic-style class will introduce you to the 26 postures and 2 breathing exercises in the Bikram Method class. In this lightly heated one-hour class the instructor will guide you gently through the series and offer tips on how to prepare for class, take care of any injuries, and ultimately get the most out of your Bikram Yoga practice. > More info coming soon


BYNYC Rewards 

rewards4Earn points by purchasing packages, taking class and referring friends. Use those points to redeem Rewards from our network partners for items like salads and massages, creams, flowers and more from partners like Aveda, Just Salad, Bikram Yoga NYC, Inday, Vitamix, Meatball Shop, and many, many more. > Go to Rewards site.


Shop the hottest in yoga apparel and accessories in at Bikram Yoga NYC’s OMSHOP. Choose from over 750 designs from more than 15 designers including LalaLand, PhatBuddah, YogaBela, ButterElixr and many more. > Shop Now

Studio Amenities

Bikram Yoga NYC is a full service studio with a variety of amenities including multiple showers in every location in each locker room. Organic body soap, shampoo and conditioner can be found in the showers and cotton balls, q-tips, hair dryers and towels can be found in the locker room. > See More Info: Flatiron, Midtown, Upper East Side, Upper West Side

Teacher Features

Every week Bikram Yoga NYC shines the spotlight on one of our instructors in a series we call Teacher Feature. Get to know your instructors, see what they’re reading, what they’re doing outside of the hot room, see a few more pictures and even book a class. > See Teacher Feature Archive

Student Stories

reginasddWe’re lucky to have such a strong and dedicated student body at Bikram Yoga NYC, many with incredible stories to share about weight loss, disabilities, improved focus or how the yoga has helped them heal injuries. Read some of their stories by visiting our Student Stories Column

Posture of the Week Series

Over the last 5 months we’ve made it though nearly all of the 26 postures in the Bikram Series, each posture coming complete with tips and tricks for help mastering the series. > See All Postures of the Week Here

Healthy Living Series

Certified Nutrition expert Ania Dunlop has a monthly series about Healthy Living outside the yoga room, offering guidance on everything from getting your hydration though food, to 5 ways to boost your immunity, to keeping weight off during the holidays and much more. > See All


Social Channels

Bikram Yoga NYC has a presence on a variety of Social Channels including Facebook, Twitter, Instagram, Pinterest, Vine, Goolge+ and Reddit. See more about our social presence over at our Staying Connected page 

yogashorts300Yoga Shorts Parodies

#YogaShorts is a series of short films we’ve made over the last several months that dub yoga dialogue over popular culture TV show, Movies and events. To see the films, head over to our Facebook Page

Mobile App

Having launched our first mobile app in February of 2012, version 1.0, we’re now please to offer a sophisticated mobile experience on both iOS and Android platforms for free – now at Version 3.8.1. > Download a free copy today

Website Booking

Redesigned in late 2015, our website now offers dynamic real time one click booking from any page on the site. Simply login using our LOGIN|REGISTER link and then anytime you come back, hover over “schedule” and pick any class.

Customer Service & Feedback

We want to hear from you! If you have any questions about your account, billing, new student questions or any feedback whatsoever, please reach out. > Visit our contact form and drop us a line

by Instructor Yarrow Kae

Bikram yoga has always been home to me. It makes me feel safe and loved and has allowed me to unearth the most beautiful inner pieces of me. I began practicing in 2002 with a sprained ankle. I was seeking a low impact form of exercise while my ankle healed. Very quickly, I found myself practicing 5-6 days a week, which turned into 6-7 days a week after I went to teacher training.

I was burning through so much anxiety, past emotional pain, uncertainty, and fear. The yoga kept me calm. It wrung out the demons and allowed me to be still. It led me to a regular meditation practice, which coupled with my Bikram yoga practice healed my debilitating anxiety and obsessive compulsive disorder without ever having to take a single prescription drug.

A couple of years ago, I got antsy, I felt like I needed to switch up my yoga styles. My body felt stagnant and so did my mind. As I am an extremely loyal person, and had been devoutly Bikram for so long, this was a hard decision for me, but my body was asking for change. So, one Sunday morning, I went to a vinyasa class. It wasn’t my first vinyasa class, but it was the first vinyasa class I took that made me crave more vinyasa…

That class catapulted me into a world of new yoga asana discovery. I enjoyed the Om’s and the free flow of sequencing that came with this new style, two facets that would have made me cringe in my younger days of being a practitioner. As I got deeper into this new practice, I began cutting back on the number of times a week I was practicing Bikram. I was falling in love with a new style, which led to my attending Dharma Mittra’s teacher training. After training, I began teaching vinyasa.During the height of my love affair with vinyasa, I found myself rejecting taking a Bikram class. I went far longer than I ever had without taking a single Bikram class.

After a couple of weeks, I noticed that my fidgety, anxious ways were returning. My body felt stiff. My head felt cloudy. It was as though layers of tension were coiling around me. My body was now screaming at me to take a Bikram class. Always one to listen to the needs of my body, I went to class.

In the aftermath of my sweat bath that may have included some skin shedding, as I lay in savasana, I felt as though I had come home again. The dark anxious thoughts that had been creeping in had cleared away like fog making way for the sun to shine through. My body felt lighter, more flexible, cleaner. I felt stronger, more centered…happier. As I lay there, taking note of these details, I smiled to myself and promised my Bikram practice that I would never stay away so long again.

In the last two years, my yoga asana practice has evolved to include many other styles with a variety of teachers. I have a more committed meditation practice and a less rigid mind because of my expansion. However, despite my exploration, I always maintain my 3-4 day a week Bikram practice.  

This practice, it’s magical. It’s medicine. It truly heals the body, the mind, and the spirit. And it is for everyone. Whether you come to this practice to heal your body, your mind, your heart, or your spirit, or all of the above, you will find that healing.

We all have our own unique reasons for practicing this yoga, but we all have one thing in common, NOTHING replaces it. No other form of yoga. No other form of exercise. No other practice can replace your Bikram practice. It truly is a magical, healing practice. It is a gift, one that will keep you young, vibrant, healthy, grounded, and allow you to become meditative.

Bikram yoga is powerful medicine that when practiced with right intention will heal you.


In terms of relaxation, it’s said that thirty seconds of this posture is the equivalent of eight hours of sleep. It also cures indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain. It firms the abdomen and thighs. It also increases the flexibility of the hip joints, scapula, deltoids, triceps, and latissimus dorsi muscles.

4 Tips for this posture:

The slower you can move into this posture the more abdominal strength and lower back flexibility you will build. Think about the same initial movement as balancing stick:

  • Chin away from the chest to keep your spine long – focus on the floor in front of your mat as you come down. If you are in the front row, you should focus on yourself in the mirror as you come down.
  • Come down with a flat back (no curve or arch in spine)
  • Try to touch your fingertips to the floor first before your forehead – this will force you to keep stretching forward
  • This is an easy posture to get lazy in so stay active in the pose! Push the heels of your palms together and lift wrists off the floor to create more stretching in the whole spin.

Fixed Firm Pose helps cure sciatica, gout and rheumatism in the legs. It slims thighs, firms calf muscles, and strengthens the abdomen. It also strengthens and improves flexibility of lower spine, hips, knees and ankle joints.

Here are 4 tips for this posture:

  • In the set-up, make sure you feet are pointed directly back, not turned out to the sides. This posture opens up the ankles so you want to make sure to get the alignment right!  If you have tight ankles, this might be a challenge. If you have really tight ankles, you may have to place more of your weight on your hands out in front of you or to your sides until the ankles start to open up.
  • Don’t be afraid to open up your knees as wide as you need to help you get your hips on the floor. You do not have to have your hips perfectly touching the floor before you start to go back. Just make sure your knees don’t pop up in the air beause then you went too far.
  • If you struggle with knee or ankle pain/injuries place your body-weight forward and gently guide your hips in between your heals using your hands and arms. This is a snug fit, hips and heals in contact. If a student’s bum is nowhere close to touching the floor it’s advised to avoid going further (i.e. hands on feet or elbows touching the floor).
  • YOU HAVE TO MOVE AT YOUR OWN PACE. If you do, the benefits for your knees and ankles can be more helpful than any other physical therapy or surgery you can do for these delicate but crucial parts of your body.

Improves the functioning of the large and small intestines, the liver, kidneys, and spleen. It helps straighten rounded spines, relieves backaches, and improves pigeonchest by opening the rib cage, permitting maximum expansion of lungs and increased oxygen intake.

Bow also revitalizes all spinal nerves by increasing circulation to the spine. It improves digestion and strengthens abdominal muscles, upper arms, thighs and hips (it is especially good for increasing the flexibility of dancers’ hip joints). It also improves the flexibility of the scapula, latissimus dorsi, deltoid, and trapezius muscles.

3 Tips for Bow Pose:

  • When grabbing your feet, make sure that you place your hands over the center of the foot between the toes and the ankle. Also be sure to keep your wrists strait.
  • Before you start to kick be sure to bring your knees together so that while you’re kicking your knees stay in alignment with your hips.
  • The kicking action is in two directions, both back and up. When you are kicking in both directions equally, the body weight will be in the soft part of your abdomen.

Last week Bikram Yoga NYC owners Donna Rubin and Jen Lobo were interviewed for a story about 30 Day Challenges by the Wall Street Journal. Having started these challenges back in 2002, Bikram Yoga NYC was among the first, if not the very first boutique fitness studio in NYC offering these challenges.

See the live article here!

If you are blocked or encounter a paywall, or registration prompt, you can view the full article in PDF form by clicking here.

We’re also thrilled that the editors chose to lead the article with a feature image taken by our very own Marketing Director, Kevin Gregor!

Interested to know more about the challenge? Click here.

This posture firms the abdominal wall and upper thighs, tightens upper arms, hips, and buttocks. It increases the size and elasticity of the rib cage and the lungs, improves the flexibility and strength of the lower spine and most of the body’s muscles.

Three Tips for Full Locust:

  • The stronger you can make your arms and legs, the lighter the body actually feels as you lift up off the floor. Also try squeezing your fingers together to lengthen and strengthen the arms even more.
  • This posture is the perfect asana to practice  the 80/20 breathing exercise. Exhale all of the air out of your lungs as you are lying flat on the floor and inhale fully as you lift your body up off the floor. When you reach your maximum, exhale 20% of air out of lungs and then inhale as you lift up a little higher. Try this one or two more times until you reach your full expression.
  • Think about lengthening the crown of your head up towards the ceiling while lifting your chest up. Many students tend to drop their head back too far which inhibits their ability to left up higher and open the chest up.

This posture has the same benefits as the Cobra, but it is even more potent in the cure of any back or spinal problem such as gout, slipped disc, and sciatica. It also helps cure tennis elbow and is also excellent for firming buttocks and hips.

3 Tips for Locust Pose:

  • If you have very inflexible elbows or wrists, be patient with this posture and go slow. Make sure you don’t feel any sharp shooting pain in your joints.
  • If you have having trouble getting your arms all the way underneath your stomach, think about rotating your arms all the way from your shoulder opposed to just from your elbows.
  • Don’t be concerned how high your legs come off the floor on the 3rd part of the posture, this is something that is dictated by your proportions and structure opposed to how flexible you are. As always, just do the best you can.

One of the best ways to maintain the body in perfect condition. It increases spinal strength and flexibility, helps prevent lower backache, and helps cure lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems (irregularity, cramps, backache), cures loss of appetite, helps correct bad posture, and improves the functioning of the liver and spleen. The Cobra strengthens the deltoids, trapezius, and triceps.

3 Tips for Cobra Pose:

  • The most common problem we see when students complete this posture is that they do not bring their upper body off the floor high enough. Although students are told not to use arm strength to left their body off the floor, it may be necessary to put pressure on your hands to assist you.
  • It is important to engage all your muscles in your lower body (gluts, thighs) to make it easier to lift your upper body in the air.
  • Do not forget that where your eyes go your body follows so the more you look up and back the more you will arch the upper spine which we are trying to access for maximum benefits.

It’s common in January for regular students (and new students alike) to commit to making Bikram Yoga regular part of their lives in the New Year. While some of the items in our list below are obvious, others might not be.

Do you plan to make a habit of regular visits to Bikram Yoga NYC in 2016? We hope so!


The heated environment in which Bikram Yoga is practiced promotes detoxification through sweating, and sweating is great on so many levels. It clears pores, smoothes skin, removes bloating and water weight, promotes weight loss and eliminates toxins that have been ingested.


Everyone knows Bikram Yoga is good for strength, flexibility and overall physical health, but the benefits extend far beyond that in terms of the mental benefits our students report seeing when making the yoga a regular part of their lives. Indeed the assertion is backed up by medical science!


Bikram Yoga is mainly comprised of 3 things: 1) Balance 2) Strength and 3) Flexibility. It’s often the case that students are strong in one area and have room for improvement in others. With a regular practice, stronger students become more flexible, those without much balance see increased strength and already bendy yogis are able to focus on improving balance.


Working though 26 postures in 100+ degree heat requires a lot of fortitude and concentration. It also requires that you think calmly about your decision making process. “Do I push through or should I take a break?” A lot of that thinking can translate to your work, love and family life. Incorporating Bikram Yoga in your life benefits you and everyone around you.


Everyone knows that incorporating Bikram Yoga in your life is great for leading a healthy lifestyle. It has very real benefits for weight loss, detoxification, improved strength, balance and flexibility, which usually make for a better looking body. However maintaining a regular practice also provides practitioners confidence. Confidence in life, with work, in love and yes, when you are naked in front of the mirror.


Bikram Yoga NYC is proud to offer a huge variety of classes at 4 Manhattan locations, in 7 yoga rooms, that are led by an amaing team of 50+ instructors. We offer state of the art booking through our website and mobile app, offer 60/75/90 minute classes, lots of workshop options and plenty of studio amenities. With all that variety, we hope that making us part of your life in 2016 is as easy as possible.