BIKRAM YOGA POSES

Download PDF

Bikram Yoga is a series of 26 Hatha Yoga postures (asanas) and 2 breathing exercises (pranayamas). Please see below for an image of each posture and the suggested benefits associated. Postures performed by Bikram Yoga Founder, Bikram Choudhury.

Standing-Deep-Breathing-Pranayama

STANDING DEEP BREATHING / PRANAYAMA

  • Mental relaxation
  • Detoxification
  • Works the nervous, respiratory & circulatory systems

Half-Moon-Pose

HALF MOON

  • May help to lower back pain, constipation, obsesity of stomach, bronchi distress, frozen shoulders
  • Exercise the colon, pancreas & kidney

Awkward-Pose

AWKWARD POSE

  • May help to open pelvic area, alleviate joint pain & arthritis of the knees, strengthen lower limbs, improve flexibility in the toes & ankles
  • Works quadriceps & deltoids

 

Eagle-Pose

EAGLE

  • May help strengthen lower extremities, joint mobility for hop girdle & all 12 major joints by creating pressure in the  joints & releasing fresh blood supply to flow in
  • Assist in control of sexual energies, improves function of the central nervous system

Standing-Head-to-Knee

STANDING HEAD TO KNEE

  • Improves concentration, avoids sciatica by improving circulation & flexibility, strengthens back muscles & nerves
  • Works the muscular, skeletal, reproductive & digestive systems

Standing-Bow

STANDING BOW

  • Increases circulation to the heart & lungs
  • Improves elasticity of the spine
  • Helps with lower back pain
  • Opens diaphragm & lungs

 

Balancing-Stock

BALANCING STICK

  • Increases blood flow all over the body
  • Clears arteries
  • Builds strength in the lower extremities
  • Works the pancreas, kidney & spleen
  • Works muscular, reproductive, nervous & circulatory system

Standing-Separate-Leg

SEPARATE LEG STRETCHING

  • Helps for constipation, abdominal obesity & hyper acidity
  • Increases circulation to the brain & adrenal glands
  • Good for small & large intestines

Triangle-Pose

TRIANGLE

  • Good for Kidneys
  • Helps chemical imbalances in the system
  • Helps hip & back pain, general mobility & menstrual disorders
  • Cardiovascular benefits
  • Works circulatory, digestive, immune & reproductive systems

 

Standing-Separate-Leg-Head-to-Knee-Pose

STANDING SEPARATED LEG HEAD TO KNEE

  • Helps abdominal obesity, diabetes, thyroid, blood & sugar balance, pancreas & kidneys
  • Works endocrine, reproductive & digestive systems
  • Works obliques, quads, deltoids, trapezius, biceps & triceps

Tree-Pose

TREE POSE

  • Creates hip & knee mobility
  • Releases abdominal tension
  • Helps inflammation of the lower back

Toe-Stand

TOE STAND

  • Creates balance in the body & mind
  • Strengthens stomach muscles
  • Helps with arthritis, knee problems & gout pain
  • Strengthens weak joints

 

Dead Body Pose

DEAD BODY POSE

  • Facilitates powerful blood flow
  • Allows circulation to return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.

Wind-Removing-Pose

WIND REMOVING POSE

  • Helps constipation, flatulence & hyper acidity
  • Massages ascending colon, descending & transverse colon

Sit Up

SIT UP

  • Stretches the spine
  • Increases flexibility
  • Works the muscles, ligaments and tendons of the legs
  • Improves circulation

 

Cobra-Pose

COBRA POSE

  • Works to compress & open the spine
  • Each posture works a specific section of the spine
  • Creates spinal changes, helps with lower back pain, scoliosis & cervical spondylosis

Lotus-Pose

LOCUST POSE

  • Works to compress & open the spine
  • Each posture works a specific section of the spine
  • Creates spinal changes, helps with lower back pain, scoliosis & cervical spondylosis

Full Lotus

FULL LOCUST POSE

  • Works to compress & open the spine
  • Each posture works a specific section of the spine
  • Creates spinal changes, helps with lower back pain, scoliosis & cervical spondylosis

 

Bow-Pose

BOW POSE

  • Works to compress & open the spine
  • Each posture works a specific section of the spine
  • Creates spinal changes, helps with lower back pain, scoliosis & cervical spondylosis

Fixed-Firm-Pose

FIXED FIRM

  • Strengthens & improves flexibility of lower spine, knees & ankle joints
  • Helps to cure sciatica, gout & rheumatism in the legs
  • Helps varicose veins
  • Helps to cure & prevent hernia

Half-Tortoise-Pose

HALF TORTOISE

  • Provides maximum relaxation
  • Cures indigestion, constipation & flatulence
  • Stretches lower part of the lungs
  • Helps diabetes

 

Camel-Pose

CAMEL

  • Strengthens muscles in the back & shoulders
  • Provides maximum compression of the spine, stimulating the nervous system
  • Improves flexibility of the neck & spine
  • Relieves backache

Rabbit-Pose

RABBIT

  • Stretches spine, maximum extension
  • Helps maintain mobility & elasticity of the spine & back muscles
  • Nurtures the nervous system
  • Helps diabetes
  • Helps with colds, sinus problems, chronic tonsillitis, sore & strep throat
  • Good for thyroid, parathyroid & larynx

Head-to-Knee-Pose-and-Stretching-Pose

HEAD TO KNEE WITH STRETCHING

  • Helps to balance blood sugar level, especially good for diabetes
  • Good for the immune system, stimulates the thymus
  • Improves kidney function
  • Increases circulation to the liver & the spleen, pancreas, thyroid, thymus & intestines

 

Spine-Twisting-Pose

SPINE TWISTING

  • Only posture that twists the spine from top to bottom at the same time
  • Improves flexibility of spine & hip joints
  • Helps prevent slip discs
  • Increases circulation and nutrition to spinal nerves, veins & tissues
  • Helps sciatica
  • Improves digestion

Kapalbhati Breathing

KAPALBHATI BREATHING

  • Helps to rid the body of toxins
  • Good for emphysema & other respiratory ailments
  • Strengthens, massages & increases circulation to the abdominal organs & muscles
  • Good against high blood pressure & good for the heart

 

 

If you have a specific health concern or injury, the Bikram Yoga Mill Park Team suggest you consult a Doctor or Medical Professional before commencing Bikram Yoga.