Bikram Yoga Poses - Posture Pictures and Benefits http://www.bikram-yoga-noosa-australia.com/Postures/Postur...
1 of 3 02/03/2005 0:02
Bikram Yoga Poses - 26 Beginner Hatha Yoga Poses
Including detailed pictures and benefits for each pose
Go straight to 26 Bikram Yoga pose photo index at the bottom of the
page
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.
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.
Click on each thumbnail below to navigate to the specific page.
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Start with Pranayama breathing
1. Pranayama
Bikram Yoga Poses - Posture Pictures and Benefits http://www.bikram-yoga-noosa-australia.com/Postures/Postur...
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Standing series
2. Arda Chandrasana,
Padahastasana 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. Poornasalabhasana 19. Dhanurasana
20. Supta Vajrasana 21. Ardha Kurmasana 22. Ustrasana
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24. Janushirasana with
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Bikram Yoga Poses - Posture Pictures and Benefits http://www.bikram-yoga-noosa-australia.com/Postures/Postur...
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Finish with Kapalbhati breathing
26. Kapalbhati
Disclaimer: The benefits suggested for each posture are based on scientific and
anecdotal evidence based on experience with and observation of improvement in many
conditions - both chronic and acute - that have been witnessed by medical staff, and or
yoga teachers and or yoga students over many years of practice. They should not be
construed as a guarantee that these benefits will definitely occur in all students.
Consistent practice will always be the best approach. Use your own body wisdom.
This information is not intended to replace advice from your medical practitioner or
natural therapies practitioner...
Pranayama http://www.bikram-yoga-noosa-australia.com/Postures/Prana...
1 of 1 01/03/2005 23:55
1. Pranayama
Standing deep breathing
Benefits
Good for lungs and respiratory system
Helps with mental relaxation
Helps high blood pressure
Relieves irritability
Good for detoxification
Exercises nervous, respiratory and circulatory systems
Ardachandrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardac...
1 of 1 02/03/2005 0:07
2. Ardha Chandrasana with Pada Hastasana
Half moon pose with hands to feet pose
Benefits
Works into the whole skeletal and circulatory systems
Opens shoulder joints
Good for frozen shoulder
Reduces or eliminates pain in the lower back
Good for abdominal obesity
Improves and strengthens every muscle in the central part of the body
Increase the flexibility of the spine
Tones the spinal nerves and abdominal organs inproving the working of
the bowels
Increases flexibility and strength of rectus abdominis, gluteus maximus,
oblique, deltoid and trapezius muscles
Helps with sciatic problems
Alleviates anxiety and reduces mental stress
Stimulates pituitary gland
Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and
glandular systems
Firms and trims waistline, hips, abdomen, buttocks and thighs
Ardachandrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardac...
1 of 1 02/03/2005 0:08
Ardha Chandrasana
Back bend compression of spine
Benefits
Stimulates proper function of the pancreas, kidneys and liver
Stretches and stimulates the thyroid and parathyroid glands
Regulates hormone production
Relieves back pain
Improves and strengthens every muscle in the central part of the body
Increases the flexibility of the spine
Corrects bad posture
Increases flexibility and strength of rectus abdominis, gluteus maximus,
oblique, deltoid and trapezius muscles
Good for frozen shoulder
Good for abdominal obesity
Helps with sciatic problems
Stimulates digestion
Firms and trims waistline, hips, abdomen, buttocks and thighs
Ardachandrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardac...
1 of 1 02/03/2005 0:08
Pada Hastasana
Hands to feet pose
Benefits
Works into the whole skeletal and circulatory system
Lengthens the spine making it supple and elastic
Increases flexibility of the spine and the sciatic nerves
Improves flexibility of tendons and ligaments of the legs
Strengthens the biceps of thighs and calves
Strengthens rectus abdominis, gluteus maximus, oblique, deltoid and
trapezius muscles
Firms and trims waistline, hips, abdomen, buttocks and thighs
Opens shoulder joints
Good for frozen shoulder
Relieves lower back pain
Good for abdominal obesity
Greatly enhances concentration
Helps with sciatic problems
Stimulates pituitary and pineal glands
Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and
glandular systems
Utkatasana http://www.bikram-yoga-noosa-australia.com/Postures/Utkata...
1 of 1 02/03/2005 0:00
3. Utkatasana
Awkward pose (in three parts, see postures below)
Benefits
Improves overall body strength
Opens pelvis
Strengthens and tones leg muscles
Relieves menstrual cramping
Reduces fat pocket under buttocks
Aligns skeletal system
Good for arthritis conditions
Good for digestion
Relieves joint pain
Relieves sciatica
Improves flexibility in toes and ankles
Exercises liver, intestines, and pancreas
Garurasana http://www.bikram-yoga-noosa-australia.com/Postures/Garur...
1 of 1 02/03/2005 0:00
4. Garurasana
Eagle pose
Benefits
Works into twelve major joints of the body
Good for central nervous system
Facilitates lymphatic function, improving immune system
Improves mobility of hip joint
Improves balance
Strengthens legs
Good for varicose veins
Dandayamanajanushirasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
1 of 1 02/03/2005 0:01
5. Dandayamana Janushirasana
Standing head to knee pose
Benefits
Builds mental strength
Improves concentration
Unifies mind and body
Uses all major muscle groups
Exercises digestive and reproductive organs
Good for diabetes
Strengthens back muscles
Dandayamanadhanurasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
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6. Dandayamana Dhanurasana
Standing bow pulling pose
Benefits
Stimulates cardiovascular system
Increases circulation to heart and lungs
Opens diaphragm
Opens shoulder joint
Helps frozen shoulder conditions
Improves spine elasticity
Improves strength and balance
Reduces abdominal fat
Helps regulate ovaries and prostate gland
Tuladandasana http://www.bikram-yoga-noosa-australia.com/Postures/Tulad...
1 of 1 02/03/2005 0:05
7. Tulandandasana
Balancing stick pose
Benefits
Increases cardiovascular circulation, especially to heart blood vessels
May help clear blocked arteries
May help prevent future cardiac problems
Creates a total spine stretch Relieves stress from spine
Good for varicose veins
Builds strength in legs
Exercises pancreas, spleen, liver, nervous and circulatory system
Dandayamanabibhaktapadapaschimottanasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
1 of 1 02/03/2005 0:06
8. Dandayamana Bibhaktapada
Paschimottanasana
Standing separate leg stretching pose
Benefits
Increases circulation to the brain and adrenal glands
Centres nervous system
May be good for depression
Good for constipation
Helps reduce abdominal obesity
Helps with diabetes and hyperacidity
Releases lower back
Exercises muscular, adrenal and reproductive systems
Trikanasana http://www.bikram-yoga-noosa-australia.com/Postures/Trikan...
1 of 1 02/03/2005 0:06
9. Trikanasana
Triangle pose
Benefits
An excellent cardiovascular workout
Intensely stretches each side of the body
Opens and increases flexibility of hip joints
Reduces saddle bags
Good for kidneys, thyroid and adrenal glands
Opens shoulder joint, good for frozen shoulder
Strengthen and tones legs and buttocks
Helps regulate hormone levels
Works all muscular groups simultaneously
Helps conditions of constipation, colitis, low blood pressure, appendicitis,
spondylitis, menstrual disorders
Dandayamanabibhaktapadajanushirasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
1 of 1 02/03/2005 0:06
10. Dandayamana Bibhaktapada Janushirasana
Standing separate leg head to knee pose
Benefits
May be good for depression and memory loss
Reduces abdominal obesity
Good for diabetic conditions
Balances blood sugar levels
Assists in regulating pancreas and kidneys
Works endocrine, digestive and reproductive systems
Tadasana http://www.bikram-yoga-noosa-australia.com/Postures/Tadas...
1 of 1 02/03/2005 0:08
11. Tadasana
Tree pose
Benefits
Assists in correcting bad posture
Increases hip and knee flexibility and mobility
Stretches spine
Releases abdominal tension
Relieves lower back pain
Tightens gluteal muscles
Good for circulatory problems, arthritis and rheumatism
Padangustasana http://www.bikram-yoga-noosa-australia.com/Postures/Padan...
1 of 1 02/03/2005 0:09
12. Padangustasana
Toe stand
Benefits
Creates balance and focus in body and mind
Strengthens stomach muscles
Strengthens joints (hips, knees, ankles and toes)
Helps relieve arthritis in all leg joints including hips
Savasana http://www.bikram-yoga-noosa-australia.com/Postures/Savas...
1 of 1 02/03/2005 0:09
13. Savasana
Corpse pose
Benefits
Returns cardiovascular circulation to normal
Slows heart rate, reduces blood pressure
Teaches complete relaxation
Stills and focuses the mind
Pavanamuktasana http://www.bikram-yoga-noosa-australia.com/Postures/Pava...
1 of 1 02/03/2005 0:09
14. Pavanamuktasana
Wind removing pose
Benefits
Massages ascending, descending and transverse colon
Regulates and normalises hydrochloric acid levels in stomach
Improves and may cure conditions of constipation, flatulence and
hyperacidity
Relieves lower back pain
Improves flexibility of the hip joints
Firms and tones muscles of the abdominal wall, thighs and hips
Increases peristalsis in the gut
Situp http://www.bikram-yoga-noosa-australia.com/Postures/Situp.htm
1 of 1 02/03/2005 0:09
15. Sit-up
Sit-up
Benefits
Strengthens and tightens the abdomen
Open mouth exhalation stimulates diaphragm and eliminates toxins from
lungs
Bhujangasana http://www.bikram-yoga-noosa-australia.com/Postures/Bhuja...
1 of 1 02/03/2005 0:13
16. Bhujangasana
Cobra pose
Benefits
The arching of the spine increases flexibility and strength
Rejuvenates spinal nerves enriching them with a rich blood supply
Improves flexibility and tone of spinal muscles, massages, works and
tones back muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual
problems
Helps cure loss of appetite
Stretches the thoracic region and expands the rib cage bringing relief
from asthma
Gentle pressure on the abdomen massages all organs and improves their
function
Strengthens deltoids, trapezius and triceps
Compresses and opens spine
Relieves cervical spondylosis
Improves concentration
Helps to relieve many utero-ovarine and menstrual problems
Salabhasana http://www.bikram-yoga-noosa-australia.com/Postures/Salab...
1 of 1 02/03/2005 0:15
17. Salabhasana
Locust pose
Benefits
Same benefits as Cobra pose and even more effective in helping
conditions of slipped disc and sciatica
Firms buttocks and hips
Increases spinal strength, flexibility and circulation
Improves flexibility and tone of spinal muscles
Helps relieve and prevent backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual
problems
Helps cure loss of appetite
Improves sluggish digestion
Increases abdominal pressure and regulates intestinal function
Strengthens the abdominal wall
Helps correct bad posture
Improves function of liver and spleen
Strengthens shoulder, arm and back muscles
Compresses and opens spine
Relieves cervical spondylosis and back pain
Encourages concentration and perseverance
Poornasalabhasana http://www.bikram-yoga-noosa-australia.com/Postures/Poorna...
1 of 1 02/03/2005 0:15
18. Poorna Salabhasana
Full locust pose
Benefits
Firms muscles of the abdomen, upper arms, hips and thighs
Increases spinal strength and flexibility
Improves flexibility and tone of spinal muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual
problems Helps cure loss of appetite
Helps correct bad posture
Improves function of liver and spleen
Strengthens deltoids, trapezius and triceps
Compresses and opens spine
Relieves cervical spondylosis
Dhanurasana http://www.bikram-yoga-noosa-australia.com/Postures/Dhanu...
1 of 1 02/03/2005 0:16
19. Dhanurasana
Floor bow pose
Benefits
Increases circulation to heart and lungs, improves oxygen intake
Opens diaphragm and expands the chest region - improves respiratory
conditions
Opens shoulder joint and helps frozen shoulder conditions
Increases spinal strength and flexibility and tone of spinal muscles
Revitalises spinal nerves by increasing circulation to spine
Strengthens, compresses and opens lower, mid and upper spine
Improves strength and balance Reduces abdominal fat and strengthens
abdominal muscles
Helps regulate ovaries and prostate gland
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual
problems
Improves digestion
Helps correct bad posture
Strengthens concentration and mental determination
Develops internal balance and harmony
Improves function of kidneys, liver and spleen
Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
Relieves cervical spondylosis
Suptavajrasana http://www.bikram-yoga-noosa-australia.com/Postures/Suptav...
1 of 1 02/03/2005 0:16
20. Supta Vajrasana
Fixed firm pose
Benefits
Helps conditions of sciatica, gout, varicose veins and rheumatism in the
legs
Slims and tones thighs, firms calf muscles and strengthens the abdomen
Strengthens and improves flexibility of lower spine, knees and ankle
joints
Lubricates and increases circulation to joints
Strengthens and lengthens abdominal muscles
Creates a great stretch into hip joints and diaphragm
Relieves lower back pain
Ardhakurmasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardha...
1 of 1 02/03/2005 0:16
21. Ardha Kurmasana
Half tortoise pose
Benefits
A rejuvenation pose providing maximum relaxation
Assists in relieving digestion problems and constipation
Stretches lower part of the lungs, increases lung capacity
Excellent for respiratory conditions
Increases circulation to the brain
Firms the abdomen and thighs
Increases flexibility of hip joints
Improves mobility of shoulder girdle and associated muscles (scapula,
deltoids, triceps, latissimus dorsi)
Relieves stress and migraines
Helps with insomnia
Increases flexibility in hips
Ustrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ustras...
1 of 1 02/03/2005 0:16
22. Ustrasana
Camel pose
Benefits
Compresses spine, relieving back problems
Opens rib cage, lungs and digestive system
Stimulates nervous system
Great for lungs and many bronchial problems
Strengthens back and shoulder muscles
Improves flexion of neck
Stretches throat
Flushes fresh blood through kidneys
Helps eliminate toxins
Sasangasana http://www.bikram-yoga-noosa-australia.com/Postures/Sasan...
1 of 1 02/03/2005 0:17
23. Sasangasana
Rabbit pose
Benefits
Provides maximum longitudinal extension of the spine
Stretches the spine to increase proper nutrition to the nervous system
Improves the mobility and elasticity of the spine and back muscles
Stimulates thyroid and parathyroid glands through compression, helps
balance and regulate metabolism
Balances hormones
Improves flexibility of scapula and trapezius
Improves digestion, glandular problems and helps improve conditions of
the sinus, common cold and chronic tonsillitis
Helps insomnia, depression
Janushirasana with Paschimottanasana http://www.bikram-yoga-noosa-australia.com/Postures/Janush...
1 of 1 02/03/2005 0:17
24. Janushirasana with Paschimottanasana
Head to knee pose with intense stretching posture
Benefits
Head to knee pose helps balance blood sugar levels and the metabolism
Improves flexibility of sciatic nerve and ankle, knee and hip joints
Enhances kidney function
The intense stretching pose increases circulation to liver, spleen and
pancreas
Stimulates thymus gland, digestion and immune system
Increases flexibility of the trapezius, deltoid, erectus femoris and biceps
muscles, sciatic nerve and last five vertebrae of the spine
Stretches and strengthens pelvic girdle, hip joints, shoulder joints and
spine
Powerfully massages all the abdominal organs
Stimulates and tones the digestive organs, increases peristalsis, relieves
constipation and other problems
Regulates function of the pancreas, assisting those with diabetes or
hypoglycaemia
Mobilises joints and increases elasticity in the lumbar spine
Relieves compression of the spine and sciatica
Strengthens and stretches the hamstrings
Improves concentration and mental endurance
Ardamatsyendrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardam...
1 of 1 02/03/2005 0:17
25. Ardha Matsyendrasana
Spine twisting pose
Benefits
Compresses and stretches spine from the bottom to the top
Increases hip and back flexibility
Improves digestion
Firms the buttocks, thighs and abdomen
Improves elasticity, flexibility, circulation and nutrition to spinal nerves,
vessels and tissues
Increases synovial fluid of the joints
Removes adhesions in the joints caused by rheumatism
Tones the roots of the spinal nerves and sympathetic nervous system
Detoxifying
Opens bronchial muscles and rib cage
Helps prevent slipped disc
Relieves lower back pain
Helps sciatica and arthritis of the knee
Massages kidneys, liver, gall bladder, spleen and bowels
Kapalbhati http://www.bikram-yoga-noosa-australia.com/Postures/Kapalbh...
1 of 1 02/03/2005 0:17
26. Kapalbhati in Vajrasana
Blowing in firm pose
Benefits
Detoxifies and cleanses body by removing stale air and toxins from lungs
Brings mental clarity
Strengthens abdominal organs and wall
Normalises bowels
Energises body
Improves oxygenation to the body
Improves cardiovascular and respiratory systems
Good for high blood pressure
