Bikram Yoga Postures

26 Postures

The class consists of 26 postures and each posture is performed twice. The first set opens the body while in the second set you aim to go deeper into the posture. In both sets you must maintain correct form and alignment to receive maximum benefit. Each person needs to work to the best of their ability within their range of strength and flexibility.

Pose number: 1

English Name: Standing Deep Breathing
Sanskrit Name: Pranayama
Benefits: Good for mental relaxation, helps high blood pressure, relieves irritability, helps disturbed sleep, good for detoxification, exercises nervous, respiratory and circulatory systems.

Pose number: 2

English Name: Half Moon Pose
Sanskrit Name: Arda-Chandrasana with Pada Hastasana
Benefits: Works whole skeletal and circulatory systems, opens shoulder joints, good for frozen shoulders, relieves lower back pain, good for abdominal obesity, relieves bronchial distress, good for sciatic deformities, improves cell division, stimulates pituitary, exercises colon, pancreas, kidneys, muscular-skeletal, respiratory and glandular systems.

Pose number: 3

English Name: Awkward Pose
Sanskrit Name: Utkatasana
Benefits: Improves overall body strength, opens pelvis, relieves menstrual cramping, shapes lower muscles, uses all major muscle groups, cuts fat pocket under butt, aligns skeletal system, good for digestion, good for joint pain, good for immune disorders, good for arthritis of knees, improves flexibility in toes and ankles, relieves sciatica, exercises liver, intestines and pancreas.

Pose number: 4

English Name: Eagle Pose
Sanskrit Name: Garurasana
Benefits: More joint work (bigger joints), stretches central nervous system, creates pressure on lymphatic glands, strengthens lower extremities, helps joint mobility at hip girdle and 12 major joints of body, improves balance, good for varicose veins.

Pose number: 5

English Name: Standing Head To Knee
Sanskrit Name: Dandayamana-Janushirasana
Benefits: Good for mental strength, improves concentration, realizes oneness of mind and body, uses all major muscle groups and internal organs (primary-digestive, secondary-digestive), improves circulation and flexibility, good for diabetes, improves pancreatic functions, strengthens back muscles.

Pose number: 6

English Name: Standing Bow Pulling Pose
Sanskrit Name: Dandayamana-Dhanurasana
Benefits: Cardiovascular, increases circulation to heart and lungs, opens diaphragm, good for frozen shoulders, improves elasticity of spine (by compression), creates marriage between strength and balance, activates digestive system, balances ovaries, eliminates abdominal fat, helps prostrate problems.

Pose number: 7

English Name: Balancing Stick
Sanskrit Name: Tuladandasana
Benefits: Cardiovascular, increases blood flow all over body and arteries of heart, clears blocked arteries, prevents future cardiac problems, total spine stretch, relieves stress from spine, great for emotional problems, good for varicose veins, builds strength in lower extremities, exercises pancreas, liver, spleen, nervous and circulatory systems.

Pose number: 8

English Name: Standing Separate Leg Stretching
Sanskrit Name: Dandayamana-Bibhaktapada Paschimotthanasana
Benefits: Increases circulation to brain, good for pychotic depressions – centering and stretching spine where nervous system is housed, good for constipation, good for abdominal obesity, good for diabetes and hyperacidity, increases circulation to adrenal glands, releases lower back, exercises muscular, adrenal and reproductive systems.

Pose number: 9

English Name: Triangle Pose
Sanskrit Name: Trikanasana
Benefits: Cardiovascular, major side stretching, opens hips, centres the self, good for kidneys, thyroid and adrenal glands, good for frozen shoulders, rids saddlebags, effects muscles, nerves and tissues, helps chemical imbalances, helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and menstruation, works all muscular systems at same time.

Pose number: 10

English Name: Standing Separate Leg/Head To Knee
Sanskrit Name: Dandayamana-Bibhaktapada Janushirasana
Benefits: Helps depression and loss of memory, helps abdominal obesity, helps diabetes, balances blood sugar, compresses pancreas and kidneys, exercises endocrine, digestive and reproductive systems, stimulates thymus, digestion and immune system.

Pose number: 11

English Name: Tree Pose
Sanskrit Name: Tadasana
Benefits: Corrects bad posture, creates hip and knee mobility, creates total body traction, balances coccyx, tightens gluteus maximus, releases abdominal tension, releases inflammation of lower back, good for circulatory disorders, arthritis and rheumatism.

Pose number: 12

English Name: Toe Stand
Sanskrit Name: Padangustasana
Benefits: Creates balance in body and mind, strengthens stomach muscles, strengthens weak joints, good for arthritis in knees and legs.

Pose number: 13

English Name: Corpse Pose
Sanskrit Name: Savasana
Benefits: Total relaxation.

Pose number: 14

English Name: Wind Removing Pose
Sanskrit Name: Pavanamuktasana
Benefits: Good for constipation, flatulence and hyperacidity, relieves low back pain, good for abdominal muscles – helps tone abdominal wall, massages ascending, descending and transverse colon, prevents hard stool from parastaltic stomach activity, normalises HCL acid.

Pose number: 15

English Name: Sit Up with Double Exhale
Sanskrit Name:
Benefits: Tones Abdominal Muscles and re-energises the system.

Pose number: 16

English Name: Cobra Pose
Sanskrit Name: Bhujangasana
Benefits: Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of spinovial fluid, holds vertebrae in position, relieves cervical spondylosis.

Pose number: 17

English Name: Locust Pose
Sanskrit Name: Salabhasana
Benefits: Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of spinovial fluid, holds vertebrae in position, relieves cervical spondylosis.

Pose number: 18

English Name: Full Locust
Sanskrit Name: Poona Salabhasana
Benefits: Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of spinovial fluid, holds vertebrae in position, relieves cervical spondylosis.

Pose number: 19

English Name: Bow Pose
Sanskrit Name: Dhanurasana
Benefits: Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of spinovial fluid, holds vertebrae in position, relieves cervical spondylosis.

Pose number: 20

English Name: Fixed Firm Pose
Sanskrit Name: Supta Vajrasana
Benefits: Greases joints (by putting pressure on joints against gravity), forms abdominal muscles, more stretching in hip joints and diaphragm, relieves lower back pain, good for knees, slims thighs, helps sciatica, rheumatism, gout, diabetes and varicose veins.

Pose number: 21

English Name: Half Tortoise Pose
Sanskrit Name: Ardha Kurmasana
Benefits: Relieves stress, migraines, stomach discomfort, digestion problems and constipation, improves shoulder girdle, sends blood from knees to toes and to the brain, stretches spine, increases circulation to heart, stretches lower lungs – good for asthma, increases flexibility in hips, brain gets oxygen.

Pose number: 22

English Name: Camel Pose
Sanskrit Name: Ustrasana
Benefits: Compresses spine, curing back problems, opens rib cage, heart, lungs and digestive system, stimulates nervous system, great for lungs and any problem in bronchial plexus, strengthens back and shoulder muscles, improves flexion of neck, stretches throat, sends fresh blood to kidneys, eliminates toxins.

Pose number: 23

English Name: Rabbit Pose
Sanskrit Name: Sasangasana
Benefits: Good for insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects, compresses thyroid, balances hormones, improves flexibility of scapula, stimulates nerves behind eyes.

Pose number: 24

English Name: Separate Leg Stretching Head To Knee
Sanskrit Name: Janushirasana Paschimotthasana
Benefits: Stimulates thymus, digestion and immune system.

Pose number: 25

English Name: Spine Twisting
Sanskrit Name: Ardha Matsyendrasana
Benefits: Compresses and stretches spine – improves elasticity and flexibility, detoxifying, opens bronchial muscles and rib cage, good for abs, increases circulation to spinal nerves, veins and tissues, relieves back pain and deformity in lumbar region of spine, helps arthritis of knee and sciatica, massages kidneys, liver, gall bladder, spleen and pancreas.

Pose number: 26

English Name: Blowing in Firm (Breath of Fire)
Sanskrit Name: Kapalabhati-Vajrasana
Benefits: Detoxifying – cleansing life force, brings mental clarity, forms abs, normalises bowels, energises body, improves oxygenation to body, increases circulation, good for heart, high blood pressure and respiration.

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