The 26 Bikram Yoga Asanas
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-Chandrasanastretches 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-Janushirasanadraws 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 WithStretching 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
Recommended Items:
Yoga Mate Perfect Yoga Towel – Super Soft, Sweat Absorbent, Non-Slip Bikram Hot Yoga Towels
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.
