Your First Class



You will be sweating a lot during class.  Drink plenty of water throughout the day.  Come to class hydrated.  You will also need to drink water during and after class.  .   Make sure you are including electrolytes in your daily routine.  This includes coconut water, watermelon water or electrolyte supplements such as Ultima Replenisher.


We recommend that you do not eat within two hours before class.  A light snack such as fresh fruit or energy bar is suggested if you are hungry ano need to eat something.

What to wear

We highly recommend women wear yoga shorts or lightweight leggings with a jog bra or halter top for class.  Again, you will be sweating a lot so please dress comfortable. For men yoga shorts or regular shorts are fine.


You can register online or Upon arrival.   The teacher will enter you into our system and check you into class.  After you have registered, you can just sign in on the daily sign in sheet at the studio.  We do not have online class sign-ins.


You will need a yoga mat (required) and a large bath or beach towel for class.  If you plan to shower at the studio you may want to bring an extra towel.  We also have mats and towels available for rent.

Keep In Mind


All new students to BYAA will be required to fill out a registration/waiver form. This form can be filled out at the studio

Arrive 15 – 20 minutes early for your first class. This gives us time for registration and orientation. New students will not be allowed into class late. No reservations required when attending any of the 35+ classes.

You will need to bring a large towel, yoga mat and water. (also available for rental).

Wear light, fitted exercise clothing such as sport bra/tank top, shorts or swimwear. Avoid sweats, long pants, heavy t-shirts.

Avoid eating 2 – 3 hours before class.

Drink plenty of water throughout the day so that you’re well hydrated before coming to class. Good hydration supports the healthy function of all of your body’s systems, and it makes the heat feel comfortable rather than overwhelming.

Bring a positive attitude! Plan on completing the full 90 minute class.  If you feel nervous, scared or a little intimidated, no problem; many people may feel that way initially. Don’t let it stop you from coming to class. Bikram designed this class for beginners, so know that with a little practice and experience, you’ll quickly feel right at home.

Plan to take your second class within 24-48 hours. The second class is the equivalent of 3 to 4 classes, and you will bypass much of the soreness you’d experience otherwise. Make up your mind to take 10 classes as quickly as possible. Then no one has to tell you how good this yoga is for you. You will experience it for yourself.

1. Pranayama

Standing Deep Breathing

• good for mental relaxation
• helps with sleep disorders, irritability
• helps maintain good blood pressure

3. Utkatasana

Awkward Pose

• relieves sciatica, arthritis, rheumatism, and gout in the legs
• cure slipped disc and lumbago in the lower spine
• firms all muscles of thighs, calves, and hips

5. Dandayamana-Janushirasana

Standing Head to Knee Pose

• reduces diabetes
• improves flexibility of sciatic nerves
• strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs

7. Tuladandasana

Balancing Stick Pose

• the most cardivascular pose in the series increases blood flow over the body at same time keeps the stomach trim or helps get it trim with shoulders up and chest down
• clears blockage of the arteries for prevention of cardiac problems

9. Trikanasana

Triangle Pose

• changes chemical imbalances in the system
• helps with menstrual disorders
• the whole body is affected; muscles, nerves & tissues
• good for hip and back pain

11. Tadasana

Tree Pose

• creates hip and knee mobility
• excellent for posture and balance
• the only pose which creates total body traction
• releases abdominal tension
• aids in rheumatism and circulatory disorders

13. Savasana

Dead Body Pose

• returns the body to it’s normal slate
• preparation for floor series

15. Sit-up pose

• strengthens and tightens abdomen
• releases toxins from the lungs

17. Salabhasana

Locust Pose

• cures gout, slipped disc, sciatica, and tennis elbow
• excellent for firming buttocks and hips

19. Dhanurasana

Bow Pose

• works entire spine
• helps with back pain and scoleosis
• holds vertebrae in position

21. Ardha–Kurmasana

Half Tortoise Pose

• provides maximum relaxation
• cures indigestion, constipation, flatulence
• good for emphysema and asthma
• increases blood flow to the brain bringing mental clarity, good memory

23. Sanangasana

Rabbit Pose

• helps maintain mobility and elasticity of the spine and back muscles
• nurtures the nervous system
• brings blood to the brain

25. Ardha–Matsyendrasana

Spine Twisting Pose

• only posture that twists the spine from top to bottom at the same time helps prevent slipped discs, scoliosis, arthritis, rheumatism
• increases circulation and nutrition to the spinal nerves, veins and tissues
• relieves lethargy, releases tension
• helps cure vertigo and dizziness
• maintains youth by improving flexibility of the spine

2. Ardha Chandrasana with Pada-Hastanasana

Half Moon Pose with Hands to Feet Pose

• strengthens abdominal muscles
• releases frozen shoulders
• aids in recovery of slipped or ruptured disc

4. Garurasana

Eagle Pose

• supplies fresh blood to the sexual organs and the kidneys
• firms calves, thighs, hips, abdomen, and arms
• improves the flexibility of the hip, knee, and ankle joints

6. Dandayamana–Dhanurasana

Standing Bow Pulling Pose

• increases circulation to the heart and lungs
• improves elasticity of the spine
• creates marriage between strength and balance
• regulates menstrual cycle
• helps with lower back pain

8. Dandayamana–Bibhaktapada–Paschimotthanasana

Standing Separate Leg Stretching Pose

• helps relieve depression
• loss of memory
• constipation
• increases circulation to the brain and adrenal glands
• stretches the spine and back of the legs

10. Dandayamana–Bibhaktapada–Janushirasana

Standing Separate Leg Head to Knee Pose

• helps maintain good blood sugar balance
• compression of the pancreas and kidney
• marriage between pineal and thyroid
• helps with colds, sinus problems, migraines
• muscular, skeletal, endocrine, digestive and reproductive systems all benefit

12. Padangustasana

Toe Stand Pose

• creates balance in body and mind
• strengthens stomach muscles
• helps to avoid gout, arthritis of the knee, leg strengthens weak joints
• challenges your mental concentration

14. Pavanamuktasana

Wind Removing Pose

• prevents flatulence, low back pain, constipation, anorexia
• abdominal pressure on ascending, descending and tranverse colon regulates digestion
• stretches tight hips
• straightens the spine

16. Bhujangasana

Cobra Pose

• increases spinal strength and flexibility
• helps prevent lower backache, cure lumbago, rheumatism, and arthritis of the spine
• improves the functioning of the liver and spleen

18. Poorna–Salabhasana

Full Locust Pose

• same therapeutic value as the Salabhasana and Dandayamana–Dhanurasana

20. Supta Vajrasana

Fixed Firm Pose

• stretches and strengthens the psoas muscles
• stretches knee and ankle joints
• relieves lower back pain *slims thighs, firms abdomen and calves
• helps cure sciatica, gout, vericose veins
• helps prevent hernia

22. Ustrasana

Camel Pose

• opens the chest
• strengthens muscles of the back & shoulders
• produces maximum compression of the spine
• often an emotional release happens in this pose
• the nervous system is stimulated
• improves flexibility of the neck and spine

24a. Janushirasana - 24b. Paschimotthanasana

Head to Knee Pose - Stretching Pose

• circulation of blood to legs & brain
• flexibility of the spine
• stretches the back of the legs

26. Kapalbhati in Vajrasana

Blowing In Firm

• improves oxygenation to the body
• rids the body of toxins
• energizes and revitalizes the body
• helps bring mental clarity and alertness