Bikram Yoga Studio   You only have to travel six inches in life.
That is the distance from your mind to your heart.
– Bikram Choudhury
  Hot Yoga
 
Postures overview | postures
Form not depth
 
  Standing Deep Breathing
Pranayama
  • Increases circulation throughout your whole body
  • Expands your lungs and helps prevent asthma, emphysema and shortness of breath
  • Strengthens your abdominal muscles, loosens neck and shoulders, and helps to reduce stress
 
  Half-Moon Pose with Hands to Feet Pose
Ardha-Chandrasana with Pada-Hastasana
  • Warms up your spine in every direction – side, backward, forward
  • Strengthens all your core muscles; toning your abdomen, hips and thighs
  • Opens your shoulder joints and helps relieve lower back pain
  • Promotes healthy kidneys, liver, spleen and pancreas
 
  Awkward Pose
Utkatasana
  • Tones and shapes your thighs, calves and hips
  • Increases circulation to your knees and ankles
  • Improves your core strength and balance
  • Helps to relieve rheumatism, arthriti and slipped discs
 
  Eagle Pose
Garurasana
  • Warms up all the major joints in your body – ankles, knees, hips, elbows, wrists and shoulders
  • Increases circulation to your reproductive system and kidneys
  • Tones your calves, thighs, hips, abdomen and upper arms
  • Improves your balance
 
  Standing Head to Knee Pose
Dandayamana-Janushirasana
  • Builds mental strength
  • Tones your abdomen and arms
  • Stretches your lower back
  • Improves kidney function and digestion
 
  Standing Bow Pose
Dandayamana-Dhanurasana
  • Fully circulates blood from one side of your body to other
  • Improves flexibility and strength of your lower spine
  • Increases size and elasticity of your rib cage
  • Firms the upper arms, hips and gluteus maximus
  • Builds patience, determination and concentration
 
  Balancing Stick Pose
Tuladandasana
  • Stretches your whole spine and body from fingertips to toes, like a human tug-of-war
  • Cleans and stretches veins and arteries of your heart
  • Improves your posture and balance
  • Strengthens your powers of concentration
 
  Standing Separate Leg Stretching Pose
Dandayamana-Bibhaktapada-Paschimottanasana
  • Heals sciatica and lower back pain
  • Stretches hamstrings, ligaments, and tendons in your legs
  • Provides inversion without any weight bearing on your joints
  • Massages your internal abdominal organs, especially small and large intestines
 
  Triangle Pose
Trikanasana
  • Works your circulatory, digestive, immune, reproductive and muscular systems simultaneously
  • Increases flexibility and strength in hips and lower spine
  • Stretches your chest and forces your heart and lungs to work together
 
  Standing Separate Leg Head to Knee Pose
Dandayaman-Bibhaktapada-Janushirasana
  • Regulates metabolism with thyroid compression
  • Massages your pancreas, liver, gallbladder, kidneys, spleen and intestines
  • Slims your waist, hips and thighs
  • Strengthens and stretches your shoulders – particularly the deltoids and trapezius
 
  Tree Pose
Tadasana
  • Stretches and strengthens your hips, knees and ankles
  • Improves posture and balance
  • Stretches your internal abdominal muscles, preventing abdominal hernia
 
  Toe Stand Pose
Padangustasana
  • Builds concentration, balance and focus
  • Heals rheumatism in knees, ankles and feet
  • Strengthens your ankles, feet and core
 
  Dead Body Pose
Savasana
  • Brings relaxation to your whole body
  • Returns your circulation to normal, magnifying the benefits of the postures that proceed it
  • Teaches stillness of mind
  • Good for hypertension, nervousness, anxiety and high blood pressure
 
  Wind Removing Pose
Pavanamuktasana
  • Massages the abdomen, specifically the ascending, descending and transverse colon
  • Relieves and prevents constipation and irritable bowel syndrome
  • Stretches entire back side of your spine
  • Strengthens your biceps and hand muscles
 
  Sit-Up
“Situpasana”
  • Strengthens and tightens your abdomen
  • Increases flexibility of your spine
  • Energizes your body for the posture that follows
 
  Cobra Pose
Bhujangasana
  • Strengthens your lumbar spine, relieving herniated discs, scoliosis, and arthritis
  • Tones your upper body, opens your rib cage and chest
  • Promotes healthy liver, spleen and raises low blood pressure
 
  Locust Pose
Salabhasana
  • Strengthens your upper spine, relieving herniated discs, scoliosis and arthritis
  • Strengthens your pectoral muscles, wrists, elbows and shoulders
  • Can diminish varicose veins in legs
 
  Full Locust Pose
Poorna-Salabhasana
  • Strengthens your mid-spine, relieving herniated discs, sciatica and gout
  • Tones your abdominal muscles, upper arms, hips and thighs
  • Opens up your rib cage, allowing your lungs to expand more fully
 
  Bow Pose
Dhanurasana
  • Strengthens your entire spine, relieving herniated discs and back aches
  • Opens up your rib cage, allowing your lungs to expand more fully
  • Good for constipation, diabetes and pigeon chest
 
  Fixed Firm Pose
Supta-Vajrasana
  • Strengthens and improves flexibility of your lower spine, hips, knees and ankles
  • Therapeutic for lower back pain, herniated discs, sciatica and rheumatism
  • Clears varicose veins
 
  Half Tortoise Pose
Ardha-Kurmasana
  • Stimulates your pituitary gland, helping to regulate your sleep-wake cycle
  • Massages your colon and internal organs
  • Stretches your lower lungs, back and shoulders
 
  Camel Pose
Ustrasana
  • Stimulates your nervous system with maximum spine compression
  • Good for diabetes, high blood pressure, constipation and bronchial spasms
 
  Rabbit Pose
Sasangasana
  • Maximum stretching of your spine increases mobility and elasticity
  • Relieves tension in your back, neck and shoulders
  • Helps sinuses, colds and chronic tonsillitis
  • Good for depression and anxiety
 
  Head to Knee Pose with Stretching Pose
Janhushirasana with Paschimotthanasana
  • Stretches your lower back and hamstrings
  • Tones your abdomen and arms
  • Helps balance your blood sugar levels
  • Improves kidney function and digestion
 
  Spine Twisting Pose
Ardha-Matsyendrasana
  • Increases circulation to your spinal nerves, veins and tissues
  • Stretches your outer thigh muscles, upper back and chest
  • Improves neck mobility and relieves lower back pain
  • Good for lumbago and rheumatism in spine
 
  Blowing in Firm
Kapalbhati in Vajrasana
  • Pushes carbon dioxide out of your lungs, replacing it with fresh oxygen
  • Tones your abdominal muscles and strengthens your lungs
  • Stimulates your digestive system

 

For more information about Bikram Yoga, visit www.BikramYoga.com.

 
Same posture, same order, every class

Bikram Yoga’s 26 POSTURES and BREATHING EXERCISES are designed to stretch and strengthen every muscle, tendon, ligament, gland, joint and organ in your body.

The series systematically moves fresh oxygenated blood throughout the body to detoxify and restore your body to its natural, perfect condition without any machines, drugs or injury. Bikram Yoga
The class begins and ends with a breathing exercise.

The first part of class is standing postures that systematically stretch and work the major muscle groups in your body.

The second part of class is floor postures that stretch and strengthen the spine. Bikram Yoga
Practicing the same postures, same sequence, every time, will help you to develop patience and discipline.