The 26 Bikram Yoga Asana

Bikram Yoga is a relatively simple style of yoga, with each class involving the same 26 asanas (postures) being performed twice over a perod of 90 minutes.

This article will outline the benefits of each of the 26 Bikram Yoga asanas and provide you with a video demonstration for each one.

Asana 1 – Pranayama (Standing Deep Breathing Pose)

Pranyama gets you ready for your Bikram Yoga workout by opening up your lungs and respiratory system.

Its benefits include:

• Enhancing blood flow within your body
• Protecting against respiratory disorders
• Teaching you to use 100% of your lung capacity
• Relaxing your muscles

Click Here For A Video Demonstration Of Pranayama

Asana 2 – Ardha-Chandrasana (Half Moon Pose)

Ardha-Chandrasana stretches out your core and spine muscles.

Its benefits include:

• Improving the flexibility of your upper body
• Promoting good posture
• Strengthening your core muscles

Click Here For A Video Demonstration Of Ardha-Chandrasana

Asana 3 – Utkatasana (Awkward Pose)

Utkatasana works your legs and also tests your balance.

Its benefits include:

• Boosting your balance
• Enhancing blood flow in your lower body
• Relieving inflammation in your lower body
• Strengthening the muscles in your lower body

Click Here For A Video Demonstration Of Utkatasana

Asana 4 – Garurasana (Eagle Pose)

Garurasana opens up your joints and enhances your range of motion.

Its benefits include:

• Boosting blood flow in your arms and legs
• Enhancing the flexibility of your joints

Click Here For A Video Demonstration Of Garurasana

Asana 5 – Dandayamana-Janushirasana (Standing Head To Knee Pose)

Dandayamana-Janushirasana draws on your balance and flexibility.

Its benefits include:

• Boosting your balance
• Improving your concentration levels
• Increasing the flexibility of your hips and legs
• Strengthening your leg muscles

Click Here For A Video Demonstration Of Dandayamana-Janushirasana

Asana 6 – Dandayamana-Dhanurasana (Standing Bow Pose)

Dandayamana-Janushirasana is another brilliant balancing exercise that fully stretches out your body.

Its benefits include:

• Boosting your concentration levels
• Enhancing your balance
• Increasing blood flow throughout your body
• Improving the flexibility of your spine
• Protecting against lower back pain

Click Here For A Video Demonstration Of Dandayamana-Dhanurasana

Asana 7 – Tuladandasana (Balancing Stick Pose)

Tuladandasana further develops your balance and concentration.

Its benefits include:

• Boosting your posture
• Enhancing blood flow within your body
• Improving your balance
• Increasing your concentration levels

Click Here For A Video Demonstration Of Tuladandasana

Asana 8 – Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)

Dandayamana-Bibhaktapada-Paschimotthanasana is a challenging pose that stretches your legs to their limits.

Its benefits include:

• Boosting the health of your internal organs
• Enhancing the flexibility of your legs, spine and upper back
• Soothing sciatica

Click Here For A Video Demonstration Of Dandayamana-Bibhaktapada-Paschimotthanasana

Asana 9 – Trikanasana (Triangle Pose)

Trikanasana improves your flexibility and strength in equal measures.

Its benefits include:

• Boosting your nervous system
• Improving the alignment of your spine
• Increasing the flexibility of your hips and shoulders
• Protecting against lower back pain
• Strengthening your heart and lungs

Click Here For A Video Demonstration Of Trikanasana

Asana 10 – Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)

Dandayamana-Bibhaktapada-Janushirasana focuses on your legs and helps to relax your leg muscles.

Its benefits include:

• Boosting the flexibility of your leg muscles
• Enhancing your balance
• Improving your concentration levels

Click Here For A Video Demonstration Of Dandayamana-Bibhaktapada-Janushirasana

Asana 11 – Tadasana (Tree Pose)

Tadasana involves standing in a position that represents an upright tree.

Its benefits include:

• Boosting your concentration levels
• Improving your balance
• Protecting against herniated discs
• Strengthening your core muscles

Click Here For A Video Demonstration Of Tadasana

Asana 12 – Padangustasana (Toe Stand Pose)

Padangustasana is a difficult pose that maximizes your balance levels.

Its benefits include:

• Boosting your balance
• Enhancing your concentration levels
• Increasing the flexibility of your feet, hips and knees

Click Here For A Video Demonstration Of Padangustasana

Asana 13 – Savasana (Corpse Pose/Dead Body Pose)

Savasana is the most relaxing pose in the sequence.

Its benefits include:

• Enhancing blood flow within your body
• Promoting complete relaxation of your body, muscles and nervous system
• Reducing your stress levels

Click Here For A Video Demonstration Of Savasana

Asana 14 – Pavanamuktasana (Wind Removing Pose)

Pavanamuktasana is another calming Bikram Yoga pose that stimulates blood flow in your legs.

Its benefits include:

• Increasing blood flow within your lower body
• Preventing bloating, flatulence and wind
• Soothing your digestive system

Click Here For A Video Demonstration Of Pavanamuktasana

Asana 15 – Pada-Hasthasana (Sit Up Pose)

Pada-Hasthasana stretches out your legs and soothes your spine.

Its benefits include:

• Boosting the flexibility of your leg muscles
• Enhancing your posture
• Increasing the range of motion within your spin
• Improving blood flow within your lower body

Click Here For A Video Demonstration Of Pada-Hasthasana

Asana 16 – Bhujangasana (Cobra Pose)

Bhujangasana flexes your back and is great for your spine.

Its benefits include:

• Boosting your posture
• Protecting against herniated discs
• Relieving lower back pain
• Strengthening your spine

Click Here For A Video Demonstration Of Bhujangasana

Asana 17 – Salabhasana (Locust Pose)

Salabhasana works your lower back and leg muscles.

Its benefits include:

• Protecting against varicose veins
• Soothing lower back pain
• Strengthening your spine
• Toning your glutes

Click Here For A Video Demonstration Of Salabhasana

Asana 18 – Poorna-Salabhasana (Full Locust Pose)

Poorna-Salabhasana is similar to the previous pose but places more of an emphasis on your upper back and shoulders.

Its benefits include:

• Increasing the flexibility of your upper back and shoulders
• Strengthening your upper back, shoulders and core muscles

Click Here For A Video Demonstration Of Poorna-Salabhasana

Asana 19 – Dhanurasana (Bow Pose)

Dhanurasana is the ultimate exercise for stretching out your back and shoulders.

Its benefits include:

• Boosting your nervous system
• Expanding your lung capacity
• Increasing blood flow within your body
• Relieving back pain
• Strengthening the back, spine, shoulders and core muscles

Click Here For A Video Demonstration Of Dhanurasana

Asana 20 – Supta-Vajrasana (Fixed Firm Pose)

Supta-Vajrasana soothes and stretches your back at the same time.

Its benefits include:

• Enhancing blood flow within your lower body
• Increasing flexibility within your ankles, back, hips and knees
• Protecting against herniated discs
• Soothing rheumatism, sciatica and varicose veins

Click Here For A Video Demonstration Of Supta-Vajrasana

Asana 21 – Ardha-Kurmasana (Half Tortoise Pose)

Ardha-Kurmasana is a gentle pose that calms your body and mind.

Its benefits include:

• Lowering your stress levels
• Increasing blood flow within your body
• Promoting proper breathing
• Relieving tension within your body

Click Here For A Video Demonstration Of Ardha-Kurmasana

Asana 22 – Ustrasana (Camel Pose)

Ustrasana opens up your back, chest, neck and shoulders.

Its benefits include:

• Boosting the flexibility of your back, neck and shoulders
• Improving your posture
• Supporting your nervous system
• Relieving back pain

Click Here For A Video Demonstration Of Ustrasana

Asana 23 – Sasangasana (Rabbit Pose)

Sasangasana stretches your body in the opposite direction to the previous pose.

Its benefits include:

• Enhancing the flexibility of your back, neck and shoulders
• Promoting good posture
• Relieving tension within your body
• Soothing back pain

Click Here For A Video Demonstration Of Sasangasana

Asana 24 – Janushirasana With Paschimotthanasana (Head To Knee Pose With Stretching Pose)

Janushirasana With Paschimotthanasana enhances the range of motion within your legs.

Its benefits include:

• Boosting the flexibility of your lower body and spine
• Enhancing blood flow within your lower body
• Relieving joint pain
• Soothing sciatica

Click Here For A Video Demonstration Of Janushirasana With Paschimotthanasana

Asana 25 – Ardha-Matsyendrasana (Spine-Twisting Pose)

Ardha-Matsyendrasana is a difficult but rewarding pose that boosts your spine.

Its benefits include:

• Enhancing the flow of blood within your body
• Increasing the flexibility of your back, shoulders and spine
• Relieving back pain
• Supporting your nervous system

Click Here For A Video Demonstration Of Ardha-Matsyendrasana

Asana 26 – Kapalbhati In Vajrasana (Blowing In Firm Pose)

Kapalbhati In Vajrasana is a heavy breathing exercise.

Its benefits include:

• Assisting in the removal of toxins from your body
• Enhancing circulation within the body
• Strengthening your lungs and abdomen

Click Here For A Video Demonstration Of Kapalbhati In Vajrasana

Summary

While this article serves as a great introduction to Bikram Yoga, there really is no substitute for a class.

So go find your local Bikram Yoga studio, enroll today and experience the joys of a Bikam Yoga class.

 

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