Bikram Yoga Postures

Standing Deep Breathing

1 pranyama
  • 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 systems

Half Moon/Hands to Feet Pose

2 halfmoon
  • Revitalizes liver, spleen, pancreas and kidneys
  • Corrects bad posture
  • Helps to eleviate 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

Awkward Pose

3 awkward
  • 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

Eagle Pose

4 eagle
  • 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

Standing Head to Knee Pose

5 stdghd2knee
  • 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

Standing Bow Pulling Pose

6 stdgbowpull
  • 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

Balancing Stick Pose

7 balancestckpse
  • 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

Standing Separate Leg Stretching Pose

8 stndgseplegstretch
  • 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

Triangle Pose

9 triangle
  • 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

Standing Separate Leg Head to Knee Pose

10 stndgsepleghd2knee
  • 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
  • Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs

Tree Pose

11 tree
  • 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

Toe Stand Pose

12 toestand
  • Develops psycological 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)

Dead Body Pose

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

Wind Removing Pose

14 windrem
  • 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

Sit-up

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

Spine Strengthening Series

  • Relieves back pain
  • Increases spinal strength and flexibility
  • Improves functioning of the large and small intestines, liver, kidney and spleen
  • Improves pigeon chest by opening rib cage, permitting maximum expansion of the lungs increasing oxygen intake
  • Improves digestion
  • Helps relieve lumbago, rheumatism and arthritis of the spine
  • Helps to cure gout, slipped disc, sciatica, tennis elbow
  • Helps relieve menstrual problems
  • Strengthens the immune system and revitalizes the thyroid
  • Improves flexibility of hip and shoulder joints
  • Strengthens and firms abdomen, hips, legs, buttocks and arms
16 cobra

Cobra pose

17 locust

Locust Pose

18 fullocust

Full Locust Pose

19 floorbow

Bow Pose

Fixed Firm Pose

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

Half Tortoise Pose

21 tortoise
  • 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 joints
  • Firms abdomen and thighs

Camel Pose

22 camel
  • 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

Rabbit Pose

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

Head to Knee with Stretching Pose

24 head2kneewstret
  • 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

Spine Twisting Pose

25 spinetwist
  • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Improves spinal elasticity and flexibility
  • Helps cure lumbago and rheumatism of the spine
  • Improves digestion
  • Firms abdomen, thighs and buttocks

Blowing in Firm

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