The Bikram Yoga Postures with Selected Benefits

In every Bikram Yoga class, the exact same sequence of postures is performed in the same order. All classes are suitable for beginners except for the silent class.

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posture01Standing Deep Breathing

Pranayama Breathing                              

Expands the lungs to their full capacity Increases circulation to the whole body and wakes up the muscles Helps cure bronchitis, asthma, and shortness of breath.

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posture02Half Moon Pose with Hands to Feet Pose

Ardha-Chandrasana with Pada-Hastasana

Half Moon Pose gives quick energy and vitality Strengthens core muscles and increases flexibility of the spine Trims waistline, hips, and buttocks.  Hands to Feet Pose improves blood circulation in the legs and to the brain Strengthens tendons and ligaments of the legs thus helping to cure sciatica.

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posture03Awkward Pose

Utkatasana                                               

Tones and shapes the legs Opens hips and improves ankle flexibility Increases blood circulation in the knees and relieves rheumatism and arthritis in the legs Promotes strong concentration.

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posture04Eagle Pose

Garurasana                                             

Opens up the 14 largest joints in the body Increases blood flow to the reproductive organs Firms legs, abdomen, and upper arms and improves flexibility of hips, knees, and ankle joints.

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posture05Standing Head to Knee Pose

Dandayamana-Janushirasana                 

Helps develop concentration, patience, and determination Tightens abdomen and thighs Strengthens leg tendons and knee ligaments Final expression of the pose creates front-side compression which flushes out internal abdominal organs.

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posture06Standing Bow Pulling Pose

Dandayamana-Dhanurasana                   

Transfers blood circulation from one side of the body to the other thus bringing fresh blood to each internal organ and gland Firms abdomen, legs, and arms Improves flexibility and strength of the lower spine Helps develop balance, concentration, and determination.

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posture07Balancing Stick Pose

Tuladandasana                                        

Strengthens heart by sending high-speed blood into the torso Cleans out blood vessels and rejuvenates brain Helps develop body control, balance, and concentration.

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posture08Standing Separate Leg Stretching Pose

Dandayamana-Bibhaktapada-Paschimotthanasana                               

Cures and prevents sciatica by stretching and strengthening nerves and tendons of the legs Improves internal abdominal organs Good for depression, obesity, and diabetes.

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posture09Triangle Pose

Trikanasana                                             

Improves every muscle, joint, tendon and internal organ in the body Cures lower back pain and rheumatism of the lower spine Increases flexibility of the hips and firms legs, shoulders, and arms.

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posture10Standing Separate Leg Head to Knee Pose

Dandayamana-Bibhaktapada-Janushirasana                                          

Compresses all major glands of the endocrine system which helps to regulate metabolism and immune system Slims waistline, hips, and buttocks and improves blood circulation in the legs and to the brain.

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posture11Tree Pose

Tadasana                                                 

Improves posture and balance and increases flexibility of hips, knees, and ankles Prevents hernia by strengthening abdominal muscles.

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posture12Toe Stand

Padangustasana                                      

Opens up knee and hip joints and is therapeutic for rheumatism of knees, ankles and feet Helps cure hemorrhoid problems and develops mental strength and patience.

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posture13Dead Body Pose

Savasana                                                

Teaches complete relaxation  Facilitates powerful blood flow in the body then lets circulation return to normal thus creating internal cleansing Greatly magnifies the benefits of the poses that precede it.

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posture14Wind Removing Pose

Pavanamuktasana                                    

Improves the entire digestive system and flexibility of the hips Firms abdomen and strengthens upper arm and forearm muscles.

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posture15Sit-up

Sit-up                                                       

Invigorates the whole body and increases flexibility of the spine Strengthens and tones the abdomen.

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posture16Cobra Pose

Bhujangasana                                         

Compression of the lower spine relieves lower back pain and helps prevent arthritis of the spine Relieves menstrual problems and improves functioning of liver and spleen.

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posture17Locust Pose

Salabhasana                                           

Increases flexibility and strength of the upper spine Helps cure any back or spinal problems such as gout, slipped disc, and sciatica Cures tennis elbow and firms buttocks and hips.

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posture18Full Locust Pose

Poorna-Salabhasana                                

Improves flexibility and strength of the middle spine Firms thighs, hips, buttocks, abdomen, and arms Increases size and elasticity of rib cage and lungs.

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posture19Bow Pose

Dhanurasana                                          

Increases blood circulation to the entire spine Helps straighten rounded spines and relieves backaches Opens chest and permits maximum expansion of lungs for increased oxygen intake Strengthens abdomen, shoulders, and arms, and improves digestion.

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posture20Fixed Firm Pose

Supta-Vajrasana                                    

Opens hips, knees, and ankles and improves flexibility of lower spine  Helps cure sciatica, gout, and rheumatism in the legs.

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posture21Half Tortoise Pose

Ardha-Kurmasana                                   

Increases blood circulation to the brain which enhances memory and mental clarity Cures indigestion and stretches lungs.

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posture22Camel Pose

Ustrasana                                               

Creates maximum compression of the spine thus improving its strength and flexibility Stimulates nervous system and relieves backache Opens rib cage and stretches abdomen thus curing constipation Improves function of thyroid glands by stretching the throat Allows release of emotional tension held in the body as stress, anxiety, anger and depression.

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posture23Rabbit Pose

Sasangasana                                            

Creates maximum extension of the spine thus maintaining its mobility and elasticity Permits nervous system to receive proper nutrition Improves digestion and helps alleviate colds, sinus problems and chronic tonsillitis.

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posture24Head to Knee Pose with Stretching Pose

Janushirasana with Paschimotthanasana   

Head to Knee Pose balances blood sugar levels Improves flexibility of sciatic nerves, ankles, knees and hips and enhances proper kidney function.  Stretching Pose increases flexibility of arms, shoulders, hips, legs, and the last five vertebrae of the spine  Relieves chronic diarrhea by improving bowel circulation  Increases circulation to liver and spleen.

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posture25Spine Twisting Pose

Ardha-Matsyendrasana                           

Improves spinal elasticity by twisting spine from top to bottom Increases nutrition to spinal nerves and tissues thus relieving lower back pain and rheumatism Improves digestion and firms abdomen, thighs, and buttocks.

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posture26Blowing in Firm Pose

Kapalbhati in Vajrasana                           

Allows the body to release toxins through the respiratory system Strengthens all abdominal organs and increases blood circulation Stimulates digestive system and strengthens abdominal wall.

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BY Book*For more information and helpful tips on the postures please consult the following book: Bikram Choudhury. 2007. Bikram Yoga – The guru behind hot yoga shows the way to radiant health and personal fulfillment. HarperCollins Publishers, New York.