Postures and Benefits

Bikram Yoga is a series of 26 postures and 2 breathing exercises done in a 90 minute period in a heated room. The postures were systematically and scientifically designed (and many say "divinely inspired") by BikramChoudury in a precise order so that the practitioner continuously goesdeeper into the body, stretching and strengthening all muscles, bones, joints and ligaments from the inside out, through each and every cell in the body.

The heat helps to facilitate this process by warming the muscles to allow for safer stretchingand by promoting sweat and the release of toxins from the body. This method of practice is accessible to everybody of all body shapes, sizes and levels and was created for beginner and advanced students alike. In order to receive the maximum benefit, the postures should be practiced in this order without modification or alterations.

Pranayama Breathing

Standing Deep Breathing

We start with a breathing exercise to energize the mind and body and help to bring them together as one in order to prepare to do the postures. This breathing creates an "internal fire" from the inside, out, expands the lungs to their maximum capacity and increases the amount of oxygen to the body and its organs.

  • Good for mental relaxation
  • Helps maintain good blood pressure
  • Relieves irritability
  • Helps disturbed sleep
  • Good for detoxification
  • Exercises nervous, respiratory and circulatory systems
  • Helps asthma, depression, nicotine addiction

Ardha-Chandrasana with Pada-Hastasana

Half Moon Pose with Hands to Feet Pose

  • Gives quick energy and vitality
  • Improves the flexibility of the spine
  • Corrects bad posture
  • Helps tennis elbow
  • Helps liver, spleen and kidneys
  • Stretches abdominal muscles
  • Opens shoulder joints
  • Releases frozen shoulder
  • Aids in recovery of slipped or ruptured disc
  • Relieves lower back pain
  • Good for obesity
  • Good for sciatic deformities
  • Improves cell division
  • Stimulates pituitary
  • Trims stomach, buttocks, hips and thighs
  • Hands to feet improves the circulation to the brain and the legs
  • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory, and glandular systems


Akward PoseTones legs and arms

  • Strengthens and trims the body
  • Improves all over body strength
  • Opens up the pelvis
  • Uses all major muscle groups
  • Cuts the fat pocket under the butt
  • Aligns the skeletal system
  • Improves flexibility in the toes and ankles
  • Makes hip joints flexible
  • Relieves sciatica, arthritis, rheumatism, and gout in the legs
  • Helps slipped disc and lumbago in the spine
  • Firms all muscles of, thighs, calves, and hips
  • Relieves joint and muscular pain
  • Increases circulation to the knees and ankles
  • Good for arthritis and gout
  • Exercises the liver, intestines and pancreas


Eagle Pose

  • Flushes out the kidneys, supplies fresh blood to the sexual organs, improves sexual vitality and control
  • Helps prostate problems
  • Firms legs arms and abdomen
  • Improves the flexibility of the 12 major joints of the body, hips, knees, ankles, shoulders, elbows, and wrists
  • Relieves tension in the neck, shoulders and the legs
  • Relaxes the muscles
  • Improves balance
  • Good for varicose veins


Standing Head to Knee Pose

  • Develops concentration, determination and patience
  • Strengthens abdomen, thighs, legs as well as upper body and arms
  • Helps acidity, relieves flatulence and nervousness
  • Improves memory
  • Good for diabetes
  • Good for mental strength
  • Realizes oneness of mind and body
  • Uses all muscle groups and internal organs
  • Strengthens back muscles


Standing Bow Pulling Pose

  • Transfers circulation from one side of the body to the other through the tourniquet effect, fresh blood is brought to all the internal organs and glands
  • Develops concentration, determination and patience
  • Improves the lower spine, relieves lower back pain
  • Increases the size and elasticity of the rib cage and lungs
  • Helps high blood pressure and heart patients
  • Relieves muscle fatigue, lethargy and simulates the nervous system
  • Flushes out the kidneys helping to eliminate toxins
  • Revitalizes the endocrine system, especially the adrenals, pancreas, thyroid and gonads
  • Improves sciatica
  • Strengthens thighs, buttocks, hips, abdomen, and arms and reduces abdominal fat
  • Helps anorexia
  • Good posture for natal care
  • Helps tennis elbow
  • Improves the elasticity of the spine
  • Activates digestive system
  • Regulates menstrual cycle
  • Helps with infertility, balances ovaries
  • Opens diaphragm


Balancing Stick Pose

  • The most cardiovascular pose in the series
  • Strengthens the heart muscle, improves circulation, stretches the lung capacity
  • Helps high blood pressure and heart patients, but use caution
  • Especially good for bad posture
  • Perfects control and balance
  • Improves strength and flexibility of arms, shoulders, spine, hips, buttocks, thighs and legs
  • Helps tennis elbow and varicose veins
  • Increases blood flow all over the body at the same time
  • With shoulders up and chest down, clears blockages of the arteries
  • Preventative for future cardiac problems
  • Total spine stretch, relieves stress from the spine
  • Builds strength in the lower extremities
  • Great for emotional problems
  • Good for varicose veins
  • Exercises pancreas, liver, spleen, nervous and circulatory system


Standing Separate Leg Stretching Pose

  • Helps and prevents sciatica by stretching and strengthening the sciatic nerve
  • Good for legs and improves the flexibility of the hips, ankles, and the last five vertebrae of the spine
  • Helps functioning of most abdominal organs, especially the small and large intestines
  • Brings blood to the brain
  • Improves memory
  • Good for psychotic depressions-centering and stretching the spine where the nervous system is housed
  • Good for constipation
  • Good for abdominal obesity
  • Good for diabetes
  • Good for hyperactivity
  • Increases circulation to adrenal glands
  • Releases lower back
  • Stretches the back of the legs
  • Pushes the stomach in and strengthens the diaphragm
  • Exercises muscular, adrenal and reproductive systems


Triangle Pose

  • Only posture in the world that improves every muscle, joint, tendon and internal organ in the body and revitalizes nerves, veins and tissues
  • Helps cure rheumatism and lumbago in the lower spine and improves crooked spines
  • Best posture for improving strength and flexibility of the hip joints and muscles on the sides of the torso
  • Firms thighs and hips, slims waist, improves upper arms muscles
  • Improves menstrual problems
  • Centers the self
  • Good for kidneys, thyroid and adrenal glands
  • Good for frozen shoulder
  • Gets rid of saddlebags
  • Helps chemical imbalances
  • Helps anorexia, constipation, colitis, low blood pressure, appendicitis and spondylitis


Standing Separate Leg Head to Knee Pose

  • Slims abdomen, waist, buttocks and thighs
  • Improves the flexibility of the spine, shoulders, hips, sciatic nerve and legs
  • Improves blood circulation to the legs and the brain
  • Improves memory
  • Helps some types of headaches
  • Brings mental clarity
  • Marriage of the pituitary and thyroid glands
  • Helps manic depression
  • Stretches, tones and decongests the spinal column and nervous system
  • Massages the pancreas, liver, gall bladder, kidneys, spleen, intestines, gonads and bladder
  • Helps diabetes
  • Helps hyper-acidity
  • Helps constipation, dyspepsia, and hemorrhoids
  • Helps maintain good blood sugar balance
  • Helps with colds and sinus problems
  • Exercises endocrine, digestive and reproductive systems


Tree PoseImproves posture and balance

  • Increases flexibility of the ankles, knees and hips
  • Helps prevent hernia by strengthening the internal oblique muscles
  • Helps muscular rheumatism
  • Helps neuralgic pain
  • Improves circulatory disorders
  • Good for natal rehabilitation
  • Tightens buttocks


Toe Stand

  • Develops psychological and mental powers, especially patience
  • Especially good for the feet, which have 1/4 of all the bones in the body
  • Helps cure gout and rheumatism of the knees, ankles and feet
  • Helps cure hemorrhoid problems
  • Helps cure neuropathy
  • Creates balance in the body and mind
  • Strengthens stomach muscles
  • Strengthens weak joints
  • Challenges mental concentration
  • Good for arthritis in the knees and legs


Dead Body Pose

  • Helps high blood pressures, hypertension, insomnia, nervousness, manic depression, anxiety and irritability
  • Improves concentration
  • Relaxes the mind
  • Increases strength and energy


Wind Removing Pose

  • Helps and prevents flatulence, constipation, irritable bowel syndrome, and most chronic abdominal discomforts by putting pressure on the intestines
  • Improves flexibility of the hip joints and relieves lower back pain
  • Firms abdomen, thighs and hips
  • Stimulates the liver, small and large intestine and spleen
  • Good for the pelvic organs including the prostate gland, the urinary bladder, the urinary tract, the ovaries and the testes
  • Indirectly affects the heart, relieving angina pain and clearing the coronary arteries
  • Normalizes HCL acid
  • Good for arteries and veins of the arms and the legs
  • Good against hyperacidity, appendicitis, and anorexia
  • Gegulates digestion by putting pressure in the ascending, descending and transverse colon
  • Straightens the spine


  • Strengthens and tightens the abdomen
  • Realigns the spine
  • Stretches the back muscles
  • Cleans the lungs and releases toxin
  • Increases the flexibility of the spine, hamstrings and sciatic nerve
  • Improves vitality
  • Good against acidity, flatulence, constipation, dysentery, and irritable bowel syndrome


Cobra Pose

  • Increases spinal strength and flexibility, helps relieve and prevent lower back pain, helps cure lumbago, rheumatism, and arthritis of the spine, also kyphosis and scoliosis of the spine, improves posture, invigorates and decongests the nervous system, expands the chest
    Good for high blood pressure by normalizing kidney function through the correct release of hormones and enzymes
  • Helps heart patients but use with caution
  • Helps relieve stress by improving the function of the kidneys and adrenals
  • Helps kidney stones and helps flush out body toxins
  • Improves adrenals, thereby helping to improve sexuality, voice quality and overall strength
  • Good for diabetes
  • Helps headaches and migraines
  • Relieves menstrual problems (irregularity, cramps, backache)
  • Tones the ovaries and uterus
  • Improves functioning of the liver and spleen
  • Strengthens and improves circulation of the deltoids, trapezius, triceps, and rest of the arms including the wrists and elbows
  • Improves circulation to the legs, muscles, and organs of the pelvis by compressing the main artery or aorta
  • Helps cure vertigo and dizziness by cleaning out deposits of fat and calcium in the cerebro-vertebral arteries
  • Helps with loss of appetite and improves digestion


Locust Pose

  • Same as cobra but even more potent in the cure of back pain or spinal problem such as gout slipped disc, scoliosis, kyphosis, lumbralspondylosis and sciatica, draws blood to the sacral area, recharges the nervous system
  • Firms the buttocks, hips, and legs
  • Good for tennis elbow
  • Clears out cholesterol in veins, good against varicose veins
  • Good for inflammation of the lower legs
  • Third part helps high and low blood pressure but use with caution
  • Increases circulation of blood and lymph, strengthening the immune system
  • Revitalizes the thyroid, stimulates the vagus nerve in the neck
  • Increases spine strength, especially the upper spine


Full Locust Pose

  • Same as cobra and locust, good for the spine
  • Opens the chest
  • Massages the internal organs
  • Firms abdomen, hips, arms and thighs
  • Helps high blood pressure and heart patients but use with caution
  • Clears out cholesterol in veins, good against varicose veins
  • Increases circulation of blood and lymph, strengthening the immune system
  • Revitalizes the thyroid, stimulates the vagus nerve in the neck
  • Increases spine strength especially in the middle spine


Bow Pose

  • This posture combines all the benefits of the three postures before it, works the entire spine increasing strength and flexibility
  • Strengthens and improves the flexibility of the spine
  • Straightens rounded spines
  • Improves functioning of small and large intestines, improving digestion, constipation, Improves liver, kidney and spleen
  • Opens the rib cage, increases ling capacity, helps bronchitis
  • Good for diabetes
  • Good against anorexia
  • Strengthens buttocks, thighs, legs, hips, abdomen, and arms
  • Improves flexibility of dancer s hips joints and muscles of the shoulder joint and helps tennis elbow


Fixed Firm Pose

  • Strengthens and improves flexibility of the lower spine, knees and ankle joints, relieves lower back pain
  • Increases circulation to the lower limbs
  • Slims thighs, firms abdomen and calves
  • Helps cure sciatica, gout and rheumatism in the legs
  • Helps varicose veins
  • Helps cure and prevent hernia
  • Strengthens the psoas muscle


Half Tortoise Pose

  • Provides maximum relaxation
  • Good for indigestion, constipation and flatulence, if the best for irritable bowel syndrome because it affects both the head and the bowels
  • Stretches the lower part of the lungs, good for emphysema and asthma
  • Increases flexibility of the hip joints and muscles of the shoulder joints
  • Releases neck and shoulder tension as well as lower back pain
  • Firms abdomen and thighs
  • Good for diabetes
  • Good for internal organs
  • Helps in excretion of juices-acids, enzymes, hormones etc. necessary for body s optimal function by pressing and pushing up internal organs
  • Massages lungs, heart and coronary arteries
  • Increases blood flow to the brain bringing mental clarity, good for memory, good against Alzheimer s and Parkinson s disease
  • Helps anemia, helps cure and prevent hernia
  • Good against anorexia
  • Relieves stress and good for migraines
  • Good for insomnia


Camel Pose

  • Produces maximum compression of the spine stimulating the nervous system, improving flexibility of the neck and spine, relieves backache
    Strengthens the muscles of the back and shoulders
  • Opens the rib cage, expands lung capacity, helps bronchitis, bronchial spasms and pigeon chest
  • Stretches the throat, parathyroid, and thyroid (helps osteoporosis) and thymus improving the immune system
  • Stretches the abdominal organs to their maximum
  • Slims abdomen and waist, helps prevent stomach cramps, stretches quads, strengthens hips and buttocks
  • Helps high blood pressure and heart patients but use with caution
  • Brings fresh blood to the kidneys, helping to eliminate toxins
  • Brings blood to the brain, helping memory and mental clarity
  • Helps cure vertigo and dizziness
  • Good for osteoporosis, after the posture blood ruses in carrying calcium and improves bone metabolism
  • Good for diabetes
  • Helps constipation, flatulence and fermentive dyspepsia
  • Helps cure and prevent hernia
  • Good against anorexia
  • Excellent to improve posture


Rabbit Pose

  • Stretches spine, maximum extension, opposite of Camel, helps maintain mobility and elasticity of the spine and back muscles
  • Nurtures the nervous system, brings blood to the brain, helps depression, is good for some types of headaches
  • Improves memory, helps mental burnout, is good against insomnia
  • Stimulates all glands and organs in the body
  • Helps diabetes
  • Helps colds, sinus problems, chronic tonsillitis, sore throat, strep throat, and is good against emphysema
  • Good for thyroid, parathyroid and larynx
  • Improves digestion, circulation, and is good for the heart and the arteries
  • Improves flexibility of the scapula and trapezius
  • Helps children receive their full growth potential
  • Stimulates nerves behind the eyes

Janushirasana-with Paschimottanasna

Head to Knee with Stretching Pose

  • Helps balance blood sugar levels, especially good for diabetes
  • Improves digestion, relieves constipation
  • Good for the immune system and lymphatic system including the spleen, lymph nodes, tonsils, adenoid and appendix
  • Helps allergies and arthritis, helps prevent cancer, aging and bacterial and viral infections
  • Improves kidney function
  • Improves flexibility of the sciatic nerve and joints of the ankles, knees, hips , arms, shoulders, elbows and wrists
  • Expands solar plexus
  • Increases circulation to the liver, spleen and pancreas, thyroid, thymus and intestines
  • Increases flexibility of the last five vertebrae of the spine
  • Relieves chronic diarrhea, helps irritable bowel syndrome and improves digestion


Spine Twisting Pose

  • Only posture that twists the spin form top to bottom at the same time
  • Improves the flexibility of the spine and hip joints, relives back pain, helps prevent slipped discs, helps lumbago, rheumatism of the spine, kyphosis, scoliosis, myalgia, and cervical spondylosis, arthroisis and arthritis
  • Increases circulation and nutrition to spinal nerves, veins and tissues, relieving lethargy and debilitating nervousness and releases tension
  • Helps sciatica
  • Massages the kidneys, liver, gall bladder, spleen, and pancreas
  • Good against diabetes
  • Improves digestion, relieves flatulenceand constipation
  • Firms abdomen, thighs, ad buttocks and helps tennis elbow
  • Helps vertigo and dizziness
  • Maintains youth by improving the flexibility of the spine

Kapalbhati in Vajrasana

Blowing in Firm Pose

  • Cleansing life force energy
  • Strengthens, massages, and increases circulation to the abdominal organs and muscles including the diaphragm and trims the waistline
  • Improves oxygenation to the body and helps to rid toxins
  • Energizes and revitalizes the body, brings mental clarity and alertness, strengthens the nervous system
  • Good for emphysema and other respiratory elements
  • Good against high blood pressure and good for the heart
  • Helps anemia


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