26 Postures of Bikram Yoga

Bikram’s Authentic Hatha yoga postures known to the masters of India have been used as physical therapy and medical treatment for many chronic diseases and pathologies suffered by all our world’s citizens. Bikram Yoga is a science of the body’s ecology. The twenty-six postures exercises systematically move fresh oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order just as nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow. The sequence of the 26 postures and breathing exercises requires 90 minutes to complete all postures as prescribed. Like a prescription, when done in the right order, they are safe for all levels of fitness.

“He examined me and looked over my MRI films. Dr. Kantz recommended Bikram Yoga to me telling me that he practiced it too. Ten years later, this is the single best piece of medical advice I’ve received from a physician.” – Tom

#1 Standing Deep Breathing Pose (Pranayama)

  • Expands the lungs to their full capacity
  • Increases circulation to the whole body
  • Counteracts emphysema, asthma, and other breathing problems
  • Helps regulate blood pressure
  • Exercises the nervous, respiratory and circulatory system

#2 Half Moon/Hands to Feet Pose (Ardha Chanarasana Pada Hastana)

  • Revitalizes liver, spleen, pancreas and kidneys
  • Corrects bad posture
  • Helps to alleviate lower back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
  • Improves circulation in the legs and to the brain
  • Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs
  • Strengthens and firms the abdomen, hips, thighs and buttocks

#3 Awkward Pose (Utkatasana)

  • Increases circulation in the knee, toe and ankle joints
  • Relieves rheumatism, arthritis and gout in the legs
  • Helps to cure slipped disc and lumbago in the lower spine
  • Increases hip joint flexibility
  • Strengthens and firms upper arms and all muscles of thighs, calves and hips

#4 Eagle Pose (Garurasana)

  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control
  • Improves flexibility of all 12 major joints of the body
  • Strengthens and firms legs, arms, and abdomen

#5 Standing Head to Knee Pose (Dandayamana Janushirasana)

  • Develops concentration, determination and patience
  • Increases pancreatic functions
  • Helps balance blood sugar levels
  • Improves flexibility of sciatic nerve
  • Strengthens and firms abdomen, thighs, legs, upper body and arms

#6 Standing Bow Pose (Dandayamana Danurasana)

  • Flushes out kidneys helping to eliminate toxins
  • Increases the size and elasticity of the rib cage and lungs
  • Helps correct high blood pressure
  • Helps tennis elbow and frozen shoulder
  • Improves the flexibility and strength of the lower spine and most of the body’s muscles
  • Improves flexibility of sciatic nerve
  • Strengthens and firms abdominal wall, upper thighs, upper arms, hips, and buttocks

#7 Balancing Stick Pose (Tuladandasana)

  • Strengthens the heart muscle and improves circulation
  • Increases lung capacity
  • Helps tennis elbow and varicose veins
  • Increases the flexibility of the spine, hip, and shoulder joints
  • Strengthens and firms arms, hips, buttocks and upper thighs

#8 Standing Separates Leg Stretching Pose (Dandayamana Bibhaktapada)

  • Helps functioning of the abdominal organs
  • Brings blood to the brain
  • Stretches and strengthens the sciatic nerves and tendons of the legs
  • Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine
  • Improves the muscle tone and flexibility of thighs and calves

#9 Triangle Pose (Trikanasana)

  • Increases blood circulation to legs and brain (helping with some types of headaches)
  • Massages internal organs
  • Helps with diabetes and hyperacidity
  • Helps relieve constipation, dyspepsia, and hemorrhoids
  • Improves flexibility of the spine, shoulders, hips, sciatic nerve

#10 Standing Separates Leg Stretching Pose (Danadyamana Janushirasana)

  • Improves every muscle, joint, tendon and internal organ
  • Revitalizes nerves, veins, and tissues
  • Improves crooked spines
  • Helps correct frozen shoulder and tennis elbow
  • Increases strength and flexibility of the hip joint and of the muscles of the side of the torso
  • Strengthens and firms arms, upper thighs, waistline and hips

#11 Tree Pose (Tadasana)

  • Improves posture and balance
  • Improves circulatory disorders
  • Relieves tension in neck and shoulders
  • Increases flexibility of ankles, knees, and hip joints
  • Strengthens internal oblique muscles to prevent hernia

#12 Toe Stand Pose (Padangustasana)

  • Develops psychological and mental powers, especially patience
  • Helps to cure gout and rheumatism of the knees, ankles and feet
  • Helps with hemorrhoid problems
  • Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)

#13 Savasana Pose (Savasana)

  • Returns circulation to normal
  • Improves concentration
  • Helps reduce hypertension, nervousness, anxiety, and irritability

#14 Wind Removing Pose (Pananamuktasana)

  • Massages the colon
  • Helps and prevents constipation and irritable bowel syndrome
  • Stimulates the liver, small and large intestine, and spleen
  • Improves flexibility of the hip joints and relieves lower back pain
  • Firms the abdomen, thighs and hips

#15 Sit Up

  • Strengthens and firms the abdomen
  • Increases flexibility of the spine, hamstrings, and sciatic nerve

#16 Cobra (Bhujangasnana)

  • Strengthens the lumber spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis in that region
  • Other important benefits include improved digestion, relief from menstrual disorders, improved appetite, and raising low blood pressure
  • Improves the functioning of the liver and spleen

#17 Locust Pose (Salaghasana)

  • Has many of the same benefits as Cobra, but it is even better for slipped discs and sciatica
  • Strengthens the upper spine, and the uncomfortable stretching of the arms can actually relieve tennis elbow
  • Helps with varicose veins

#18 Full Locust Pose (Poorna-Salaghasana)

  • Increases strength in the middle spine; it is good for scoliosis, kyphosis, spondylosis and slipped discs
  • Opens up the rib cage and increases elasticity there
  • Firms the abdominal muscles, upper arms, hips and thighs

#19 Floor Bow (Dhanurasana)

  • Strengthens the kidneys
  • Strengthens the back and thigh muscles
  • Opens the hip and shoulder joints
  • Helps decrease cervical spondylosis, hernia and other back problems
  • Helps to regulate the digestive system

#20 Fixed Firm Pose (Supta Vajrasana)

  • Helps to cure sciatica, gout and rheumatism in the legs
  • Helps prevent hernia
  • Strengthens and improves flexibility of the lower spine, knees and ankles
  • Firms thighs, calf muscles and strengthens the abdomen

#21 Half Tortoise (Ardha Kurmasana)

  • Provides maximum relaxation
  • Stretches lower part of the lungs increasing blood circulation to the brain
  • Good for diabetes and anemia
  • Massages heart, lungs, and coronary arteries
  • Increases flexibility of the hip and shoulder joint
  • Firms abdomen and thighs

#22 Camel Pose (Ustrasana)

  • Stretches abdominal organs and cures constipation
  • Stretches the throat, thyroid gland and parathyroid
  • Stimulates the nervous system
  • Opens rib cage to allow for maximum expansion of the lungs
  • Maximum compression of spine improving flexibility of the neck and spine
  • Firms the abdomen and slims the waistline

#23 Rabbit Pose (Sasangasana)

  • Maximum stretch of the spine allowing nervous system to receive proper nutrition
  • Maintains mobility and elasticity of the spine
  • Nurtures the nervous system, helps with depression
  • Helps cure sinus problems, colds and chronic tonsillitis
  • Strengthens and firms abdomen and back muscles

#24 Head to Knee with Stretching Pose (Janushirasana mit)

  • Helps balance blood sugar levels
  • Improves kidney function
  • Improves digestion
  • Improves the flexibility of sciatic nerves, ankles and hip joints
  • Strengthens and firms abdomen and arms

#25 Spinal Twist (Ardha Matsyendrasana)

  • Helps balance blood sugar levels
  • Improves kidney function
  • Improves digestion
  • Improves the flexibility of sciatic nerves, ankles and hip joints
  • Strengthens and firms abdomen and arms

#26 Blowing in Firm Pose (Khapalbhati in Vajrasana)

  • Increases circulation
  • Removes toxins
  • Strengthens all abdominal organs
  • Trims the waist line

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