Bikram Yoga Poses

Yogi Bikram Choudhury developed Bikram Yoga poses in 1974. His philosophy was to marry movement, breath, and extreme heat to purge the body of toxins, cleanse the mind, and bring the being closer to the spirit.

Bikram Yoga is a specialized yoga style best done under the guidance of a certified Bikram instructor. Please note that Hot Yoga and Bikram are not the same. Choudhury does not allow studios to advertise a Hot Yoga class as the Bikram method unless a certified Bikram instructor teaches the class.

During class, instructors stand on a platform at the head of the class and guide the session. They do not come around and adjust your form.

Drink plenty of water throughout the day so you are fully hydrated for evening practice. If the session is in the morning, drink at least 16-24 oz. of water an hour before class. You will not have a water break until about 20-30 minutes into the session. You will double your water intake after class.

It is very common for those new to Bikram to feel lightheaded or nauseous during class. Most instructors advise you not to leave the studio, but instead rest in Hero Pose until you regain composure.

If you want to perform true Bikram, then you must combine the exact sequence of 26 postures with the heated room. Can you build a session of Bikram Yoga poses to practice alone? Yes and no. While you may develop familiarity with the poses, it’s unlikely you’ll want to heat your home to 90-105 degrees for every session. However, some advocates of the practice perform a solo routine in a room with less than 50 percent humidity and a temperature of about 80 degrees.

Here are the 26 Bikram Yoga poses in practice order. The session is divided into to segments, standing and sitting, and each session begins with pranayama, which prepares the body for exercise by pushing stale air out of the lungs and filling them with fresh breath

1. Ardha-Chandrasana – Strengthens the core and stimulates vital organs
2. Pada-Hastasana – Stretches the spine and lower muscles and increases circulation
3. Utkatasana – Strengthens the lower body
4. Garurasana – Stimulates the reproductive system and firms the lower body
5. Dandayamana-Janushirasana – Improves balance and concentration
6. Dandayamana-Dhanurasana – Increases concentrated blood flow and hones determination
7. Tuladandasana – A full-body balancing pose that focuses intent and strengthens the trunk of the body
8. Dandayamana-Bibhaktapada-Paschimotthanasana – A wide-legged stance that relieves sciatica
9. Trikanasana – A full-body rejuvenation pose
10. Dandayamana-Bibhaktapada-Janushirasana – A forward bend that tones the core and upper thighs
11. Tadasana – Works the internal obliques
12. Padangustasana – Another mental-physical balancing pose

1. Savasana – Relaxation pose
2. Pavanamuktasana – Reduces internal discomfort and improves hip flexibility
3. Bhujangasana – Builds flexibility in the spine
4. Salabhasana – Increase back strength and flexibility
5. Poorna-Salabhasana – Tightens the core and arms
6. Dhanurasana – Improves internal organ function and opens the chest
7. Supta-Vajrasana – Tones muscles and reduces leg problems
8. Ardha-Kurmasana – A relaxation pose that increases stimulates circulation to lungs and brain
9. Ustrasana – Relieves back pain and expands the chest, throat, and thyroid
10. Sasangasana – Greatly expands the spine
11. Janushirasana – Balances blood sugar levels and improves digestion
12. Paschimotthanasana – Stretches the back and arms and lower spine
13. Ardha-Matsyendrasana – Full twist of the spine
14. Kapalbhati in Vajrasana – A breathing pose that purges toxins and increases circulation

Dallas Bikram Yoga’s website features a very helpful posture guideline with detailed explanations and pictures for each Bikram Yoga pose in the sequence.

Bikram Yoga multimedia tools aren’t common. The authorized version is simply Bikram’s Beginning Yoga. This is a CD, not a DVD, narrated by Choudhury. It features the complete 90-minute routine of the standing and sitting series. This 2-disc CD set also comes with an instructional book that includes Choudhury’s philosophy.

• Yoga Crop Pants
• Inexpensive Yoga Clothes
• Trendy Yoga Clothes

• Nude Yoga
• Pictures of Yoga Poses
• Yoga Toes Toe Stretchers
• Hot Yoga
• Men's Yoga Clothing

• Main Page
• Hot Yoga
• Yoga Poses for Asthma
• Sanskrit and English Names for Yoga Poses
• Benefits of Bikram Yoga