How Bikram Works

Following are the postures in exact sequence along with the benefits a practitioner is expected to receive.

For maximum benefits and to avoid any injury whatsoever, it is highly recommended to perform and practice these postures under supervision of certified Bikram Yoga teacher and preferably at a certified Bikram Yoga school.

Pranayama (Deep Breathing)

Brings freshly oxygenated blood to every muscle in the body, warms up your body and prepares you for the standing series.

Ardha Chandrasana w/Pada-Hastasana (Half mood pose w/ hands to feet pose)

Improves flexibility of the spine, circulation of blood and oxygen throughout the body and invigorates the nervous system. Increases flexibility in the spine and sciatic nerves and tones muscles in the abdominal area.

Utkatasana (Awkward Pose)

Strengthens and firms your thigh, calve, hip, deltoids and triceps muscles. Increases blood flow to your ankle, knee and hip joints relieving arthritis and gout.

Garurasana (Eagle Pose)

Works all 14 major joints throughout the body, 7 on each side, creating pressure in the joints then is released. Massages the reproductive organs improving vitality.

Dandayamana JanuShirasana (Standing head to Knee pose)

Helps to develop concentration and determination. Improves flexibility of sciatic muscles, develops strength in the: abdominal, thigh and hamstring muscles.

Dandayamana-Dhanurasana (Standing Bow pulling pose)

Improves circulation to the heart and lungs. Diminishes lower back pain by improving flexibility in the spine.

Tulandasana (Balancing Stick pose)

Improves circulation throughout body, increases heart rate and opens up the chest improving the capacity of the lungs. Strengthens your hips, buttocks, thighs, shoulder and upper arm muscles.

Dandayamana-Bibhaktapada-Pashimottanasana (Standing Separate Leg Stretching)

Opens up adrenal glands and improves circulation to the bran. A whole body-stretching pose from the hamstring and hips up to your lower, middle and upper spine.

Trikanasana (Triangle Pose)

Works every muscle, joint, tendon, nerve and tissue in the body, union between the heart and lungs bringing balance to your vital organs. Strengthens your hamstring, quadriceps and calve muscles.

Dandayaman-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee pose)

Compresses the pancreas, thyroid and kidneys. Good for balancing blood sugar levels and for boosting of the metabolism.

Tadasana (Tree pose)

Opening of your hip and pelvis.

Padangustasana (Toe stand pose)

Strengthens weak joints and stomach muscles. Builds determination and concentration in the mind and body.

Savasana (Dead body pose)

Slows down heart rate, allows the body to reset and breathing return to normal.

Pavanamuktasana (Wind removing pose)

Opens and improves flexibility in hip joints. Improves the digestive system stimulating liver and spleen.

Sit up

Strengthens and tightens the abdominal muscles

Bhujangasana (Cobra Pose)

Strengthens the lower spine, preventing osteoporosis.

Salabhasana (Locust pose)

Strengthening of the upper spine, bringing strength and balance to both sides of the body.

Poorna-Salabhasana (Full Locust pose)

Strengthening of the middle spine.

Dhanurasana (Bow pose)

Opening of the shoulders and throat, strengthening of the entire spine, eliminating scoliosis.

Supta-Vajrasana (Fixed firm pose)

Opening of the knee and ankle joints, helps to cure sciatica and gout.

Ardha-Kurmasana (Half tortoise pose)

Strengthening and lengthening of shoulder, lattisimus and back muscles. Providing maximum relaxation to entire body and spine. Increases blood flow to the brain enhancing memory and mental awareness. Brings balance to your sleep schedule.

Ustrasana (Camel pose)

Maximum compression of the spine, improving flexibility and spine strength. Opening of the chest and throat and stimulation of the entire nervous system.

Sasangasana (Rabbit pose)

Stretches and lengthens the entire spine and back, stimulating blood flow throughout the body bringing fresh oxygen to the head.

Janushirasana w/ Paschimottanasana (Head to knee pose w/ Stretching pose)

Increases flexibility of hamstring and shoulder muscles, opening your hip joints and improving flexibility of spine lengthening the last five vertebrae. Increases blood flow to the spleen, liver, pancreas, intestines, thyroid and thymus glands.

Ardha-Matsyendrasana (Spine twisting pose)

Bringing flexibility and circulation to each and every vertebra of the spine, release tension.

Khapalbhati (Blowing in firm)

Re oxygenates body riding it of toxins in the lungs, revitalizing and reenergizing.