Stand up. Heels and toes together.

Lean forward and bend your head forward so your nose is between your shins.

Reach your arms down and grab your heel with the palm of your hand.

Do this all in one motion while keeping your legs and back as straight as an arrow. Hold for 20 seconds.

This is Pada Hastasana, the “hands to feet” pose of Bikram yoga, which is offered in Omaha at One Tree Yoga.

“And relax,” instructor Browyn Gaines told her class. “You’ve done the work, now take the rest.”

A few seconds later the class is forming something called the “awkward” pose.

Bikram yoga is a series of 26 poses. Classes last 90 minutes, during which each pose is done twice, in a room heated to 105 degrees and 50 percent humidity. The style was developed by Indian Yogi Bikram Choudhury.

“Because of the heat, it really boosts your immune system, circulation system and metabolism,” said Theresa Murphy, who co-owns One Tree Yoga with Tippi Denenberg.

“The idea in the physical practice of yoga is to get past the muscles and the bones and all that sort of structural stuff, and get to the more subtle aspects of our being,” Murphy said.

One Tree Yoga, founded in 1999, has had significant growth over the past decade. The company started with three teachers instructing seven classes a week. Today, there are 20 teachers and more than 60 classes a week.

“I remember when we used to get excited about having eight people in a class,” Murphy said, “Now we have over 28. So, yoga’s definitely caught on.”

Murphy said yoga provides an oasis for students, away from studies, stresses and vices of student life.

“I see so many young people’s bodies are way older then they are – whether it’s stiffness, stress, overweight or just in general out of shape. When you’re young is when you’re supposed to have all that strength and vitality.”

Arts & Sciences juniors Priyanka Sharma and Derrick Calloway both describe Bikram Yoga as an “addicting” experience.

“I decided to try it at One Tree Yoga and have been completely addicted since,” said Shrama, who attends classes three times a week.

“I used to run unhealthy amounts all the time and my joints are quite poor. So the yoga proves to be an intense workout, but still really good for my joints. I also think that each yoga session is so gratifying and helps you learn something new about yourself. You can get as much out of the experience as the energy you put into it.”

Calloway said his first experience was the most difficult.

“I remember going home that first evening and was unable to do anything but sleep, then waking up and feeling muscles sore that I don’t think had ever been sore, like between my shoulder blades. But it’s addictive. The heat in the room loosens you up and you feel as if you have really gotten a complete workout, makes you feel renewed.”

Gaines instructed her class into Dandayamana Janushirasana, the head-to-knee pose while holding their feet and standing on one leg. After they hold it for 20 seconds and kick out, she tells them to do the next round.

“This time with a different thumb on top,” she said.

One Tree Yoga is at 5020 Dodge St.