26 Poses Of Bikram Yoga

Bikram Yoga or “Fire Yoga” or “Hot Yoga” is the conceptualization of Bikram Choudhary, who on the basis of several Hatha Yoga Poses and Pranayama, or breathing exercises, developed this form of yoga. The peculiarity of this form of yoga is that in each session lasting for 90 minutes, 26 yoga poses are performed in a pre-determined sequence and in conjunction with Kapalbhati Pranayam or “breath in firm” breathing technique. It is one of the most dynamic forms of Hatha Yoga and requires total commitment and honesty.

The room where the yoga sessions are held is maintained at a temperature of 105°F and at 40% humidity levels. The reasoning behind this is that heat warms the muscles and ligaments allowing for greater flexibility. Enhanced flexibility allows one to stretch to his maximum potential, thereby attaining a full range of motion required for many of the poses. Heat also induces sweating, thereby helping effective removal of toxins, which clog the body and prevent optimum body functioning. It also burns more calories than other forms of yoga.

Bikram Yoga enables a person to increase his lung capacity and breathe in more oxygen. Oxygen is essential at the cellular and organ level. More often than not low levels of oxygen are the main cause for susceptibility to disease. Increased levels of oxygen also help reduce fat cells thereby aiding weight loss. The endocrine system also benefits from oxygen supply by restoring hormonal balance.

The poses are designed such that they allow for Extension and Compression, which greatly benefits blood circulation. Some of the poses are compressive; they restrict blood supply to a particular body part, thereby forcing the heart to pump more blood in response (Extension). Once the person moves out of the pose and regains normal position, the oxygenated blood rushes to that body part providing it more oxygen than it would under normal condition. This extension and compression detoxifies the body and bacteria, toxins, and other waste products are effectively removed.

Following are the 26 Bikram Yoga poses:

• Pranayama - Deep Breathing
• Ardha Chandrasana with Pada-Hastasana – Half Moon Pose with Hand to Feet Pose
• Utkatasana – Awkward Pose
• Garudasana – Eagle Pose
• Dandayamana Janu-Shirasana – Standing Head to Knee Pose
• Dandayamana Dhanurasana – Standing Bow Pose
• Tuladandasana – Balancing Stick Pose
• Dandayamana Bibhaktapada Paschimottanasana – Standing Separate Leg Stretching Pose
• Trikonasana – Triangle Pose
• Dandayamana Bibhaktapada Janushirasana – Standing Leg Head to Knee Pose
• Tadasana – Mountain Pose
• Padangustasana – Standing on Toes Pose
• Shavasana – Dead Body Pose
• Pavanamuktasana – Wind Releasing Pose
• Sit up
• Bhujangasana – Cobra Pose
• Salabhasana – Locust Pose
• Poorna Salabhasana – Full Locust Pose
• Dhanurasana – Bow Pose
• Supta Vajrasana – Fixed Firm Pose
• Ardha Kurmasana – Half Tortoise Pose
• Ustrasana – Camel Pose
• Shasangasana – Rabbit Pose
• Janushirasana with Paschimottanasana – Head to Knee Pose done with Stretching
• Ardha Matsyendrasana – Spine Twisting Pose
• Khapalbhati – Blowing in Firm Breathing.