Bikram Yoga Poses

Dear Internet Yogi,

Here you'll find an extensive resource featuring the 26 Bikram Beginner Yoga poses, along with detailed benefits for each and enlargeable photos.

Scroll down, click on each thumbnail or link below to go to the specific pose to view full size and mega-size pictures and learn physical benefits relevant to that posture. Discuss these poses and more on our Hot Yoga Forum (opens new window) .

If you need some brief notes to read straight away about this amazing series then you'll find them at the bottom of this page. Or if you are able to take some time and look around the rest of the site, you'll find tons more useful information!

Latest Forum Posts ...

• Why was i sick in class?
  Hi there, I am new to yoga and have recently started to do Bikram with my much younger fitter sister! I had my fourth class last night and with about 10 minutes to go i threw up. I am feeling really down about it as before last night i was REALL...
  
  
• What DO you eat?
  Hi- I’ve been doing Bikram for a little over 6 months now and I am so happy with it. I started going because of a knee injury. I was an avid runner and lifted weights before, but now I can’t imagine going back to that workout regime. I’ve lost in...
  
  
• Bikram Yoga and Philosophy
  Hi.  I’ve been doing Bikram yoga for some time and love the yoga.  What I don’t like, however, is the fact that, as much as the teachers insist on everyone being mindful and present in the room, they themselves are not.  Instead, they’re reciting ...
  
  
• So what do you wear?
  Posted by Eve I am just wondering what people wear during their hot yoga? Thanks ~eve~ Signature Argue for your limitations, and sure enough they are yours. R. Bach
  
  
• Very sore
  Hi there, i did my first bikram yoga class yesterday, and my body i swear from my neck down to my legs are painfully sore.  Is this what is suppose to happen?  My i really enjoyed the class though.  Can anyone suggest what i can do to my very achi...
  
  
• can’t grab my elbows each other
  Hi there! Love your site-so much fabulous information. Especially for a newbie like me! I’ve been practicing Bikram yoga for the past 4 months usually 6-7 times a week, and I love the changes I’m seeing both with my body, mind and outlook on life....
  
  
• post workout recovery yoga--when to do it??
  I am training for triathlons. On the weekends I am either simulating a triathlon and working out super hard or having the actual triathlon events. For muscle recovery, what do you think is most beneficial--doing a yoga class the same day as the...
  
  

 

Start with Pranayama breathing

1. Pranayama

Standing series

2. Arda Chandrasana, Pada Hastasana	3. Utktasana	4. Garurasana
5. Dandayamana Janushirasana	6. Dandayamana Dhanurasana	7. Tuladandasana
8. Dandayamana Bibhaktapada Paschimottanasana	9. Trikanasana	10. Dandayamana Bibhaktapada Janushirasana
11. Tadasana	12. Padangustasana	13. Savasana
Floor series
14. Pavanamuktasana	15. Sit-up	16. Bhujangasana
17. Salabhasana	18. Poorna Salabhasana	19. Dhanurasana
20. Supta Vajrasana	21. Ardha Kurmasana	22. Ustrasana
23. Sasangasana	24. Janushirasana with Paschimottanasana	25. Arda Matsyendrasana

Finish with Kapalbhati breathing

26. Kapalbhati

 

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The Bikram Yoga Series - a very brief summary

Bikram’s Beginner Hatha Yoga series is a carefully crafted 90-minute sequence of 26 yoga poses designed to work into every part of the body. Bikram claims these yoga poses work “every single tendon, ligament and muscle, from bones to skin, inside out”!

Many of our regular students attest to this, feeling the benefits from their very first class.

Read testimonials to the amazing and rapid benefits of this body-toning series.

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The series begins with a breathing warm up, progressing into an energetic standing series, followed by a spine-stretching floor sequence and finishing with an energising and cleansing Kapalbhati breathing. The series flows beautifully, with each pose balancing the previous and setting up the following. A brief savasana between every pose ensures maximum integration of the benefits.

All poses (or 'asanas') are practiced twice with one exception. This aids deeper stretching, teaches students good body awareness and allows for immediate application of any corrections to alignment given by the instructor.

Each asana also has specific benefits which are summarised over 26 separate and extensive pages of benefits. Each stage is accompanied by detailed photos, which may be enlarged for easier viewing.

There are benefits for advanced students – there is always somewhere ‘extra’ to move towards and instructors allow for this, providing both beginner and advanced alignment during class. Beginners can read more about how easy and accessible this series is and what to prepare for by clicking here.

A fully mirrored studio allows students to self-correct and practice correct alignment. Correct alignment is considered more essential than ‘depth’ as it provides for deeper and safer benefits. Students are encouraged to ‘try easy’ and surrender to the series rather than force their bodies to open up. The scientific nature of the sequence and the heated room, plus a regular practice, ensures depth will come. Why not check out photos of students taken during class.

Please note that this series should not be practiced unsupervised by beginners and should always be practiced in a room heated to at least body temperature and preferably with a high (over 50%) humidity.

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