BIKRAM CHOUDHURY

26 YOGA POSTURES

THE KING OF YOGIS

Born in Kolkata (India), Bikram began practicing hatha yoga at age 3. His Guru, his teacher, recognized the precocious abilities of the young child and began helping him develop his career and apprenticeship early on. His Guro, Bishnu Charan Ghosh, was among the 20th century’s most celebrated physical culturists

WHAT IS BIKRAM YOGA?• Bikram's yoga class is a fun, demanding and physically

challenging 26 pose (Asana) series that works the entire body.• It is a beginning yoga series that is suitable for all levels,

health conditions and ages. It is a 90 minute class performed in a room heated to approximately 105°F.

• It is designed to systematically move fresh oxygenated blood to every cell in the entire body, as well as work the entire spine through which the entire nervous system operates, thereby restoring all systems to their natural working order..

26 POSTURES

STANDING DEEP BREATHING (Pranayama)

• Helps lungs reach their maximum expansion capacity.• Very good for asthma, shortness of breath and

nervousness.Increases circulation of the body.

HALF MOON POSE/HANDS TO FEET POSE(Ardha-Chandrasana)

• Trims stomach, buttocks, hips and thighs.Improves the flexibility of the spine.Hands to feet improves blood circulation to brain and legs.

AWKWARD POSE(Utkatasana )

• Makes hip joints flexible.Relieves joint and muscular pain.Increases circulation to the knees and ankles.Good for arthritis and gout.

EAGLE POSE(Garurasana)

• Flushes out the kidneys.Brings blood to the sexual organs and improves sexual vitality.Improves flexibility of the 12 major joints in the body.

STANDING HEAD TO KNEE(Dandayamana-Janushirasana)

• Develops concentration, determination and patience.Great for cardiovascular system.

STANDING BOW PULLING POSE(Dandayamana-Dhanurasana)

• Increases circulation to the heart and lungs.Improves elasticity of the spine.Activates digestive system.

BALANCING STICK POSE(Tuladandasana)

• Increases blood flow all over body at the same time; all arteries of the heart receive blood flow. Preventative for future cardiac problems.Total spine stretch, relieves stress from the spine.Works all muscles of the spine and lower extremities.

SEPARATE LEG STRETCHING(Dandayamana-Bibhaktapada-Paschimotthanasana)

• When chin is forward it increases circulation of the adrenal glands.Increase circulation to the brain.Pushing stomach in strengthens the diaphragm.Releases tension in the lower back muscles.

TRIANGLE POSE(Trikanasana)• Compression good for kidneys.Alleviates

“saddlebags.”Whole body is effected –muscles, nerves and tissues.Changes chemical imbalances in the body.

STANDING SEPARATED LEG HEAD TO KNEE POSE(Dandayamana-Bibhaktapada-Janushirasana)

• Reduces abdominal obesity.Good for diabetic conditions; balances blood sugar levels.Assists in regulating pancreas and kidneys.Works endocrine, digestive and reproductive systems.

TREE POSE/TOE STAND(Tadasana )

• Creates hip and knee flexibility.Creates total body traction.Releases abdominal tension.Good for arthritis, rheumatism, circulatory disorders and lower extremity weakness.

SAVASANA – DEAD BODY POSE

• SAVASANA – DEAD BODY POSE• Returns cardiovascular circulation to normal.Slows heart

rate, reduces blood pressure.Teaches complete relaxation.Stills and focuses the mind.

WIND REMOVING POSE(Pavanamuktasana)

• Cures and prevents flatulence which is source of most chronic abdominal discomforts.Improves flexibility of hip joints.Firms abdomen, thighs and hips.

SIT-UP(Pada-Hasthasana )

• Strengthens and tightens abdomen and increases flexibility of the spine.

• Good for digestion, kyphosis, scoliosis, low back pain, blood pressure, menstrual disorders, spondylo-arthritis of lumbar spine.Increases spine strength especially in the lower spine.

Cobra Pose Bhujangasana

Locust Pose (Salabhasana)

• Good for gout, back pain, lumbago, blood pressure, sciatica, scoliosis, kyphosis, slipped disc, spondylosis, tennis elbow and varicose veins.Increase spine strength especially in the upper spine.

Full Locust Pose (Poorna-Salabhasana)

• Good for low back pain (lumbago), low blood pressure, scoliosis, kyphosis, spondylosis, varicose veins.Increases spine strength especially in the middle spine.

Bow Pose (Dhanurasana)

• Good for anorexia, bronchitis, constipation, diabetes, low back pain, obstructive lung disease, scoliosis and kyphosis.Increases strength of entire spine.

Fixed Firm Pose (Supta-Vajrasana)

• Strengthens and improves the flexibility of the lower spine, hips, knees and ankle joints.Helps prevent hernia.Strengthens psoas muscles.

Half Tortoise Pose (Ardha-Kurmasana)

• Stretches the lower part of the lungs (good for asthma)Creates maximum compression of the spine which stimulates the nervous system.Improves flexibility of the neck and spine, relieves backache, helps kypho-scolitic deformities and cervical spondylosis.

Rabbit Pose (Sasangasana)

• Creates maximum extension of the spine increasing the mobility and elasticity of the spine and back muscles.Good for depression, headaches, insomnia, diabetes and respiratory illness.Good for thyroid and parathyroid glands.Relieves tension in the neck, shoulders and back muscles.

Camel Pose (Ustrasana)

• Camel Pose creates maximum compression of the spine, which stimulates the nervous system.

• It also improves flexibility of the neck and spine, relieves backache, and helps degenerative spinal problems such as kyphoscoliotic deformities and cervical spondylosis.

• By stretching the abdominal organs, Camel helps constipation, and it also stretches the throat and thyroid and parathyroid glands.

 Head to Knee Pose and Stretching Pose(Janushirasana and Paschimotthanasana)

• It is excellent for the immune and lymphatic systems, increases circulation to the liver, pancreas, thyroid, thymus and intestines.

• It improves digestion and is good for allergies and arthritis.

• It also relieves chronic diarrhea by improving the circulation in the 

Spine-Twisting Pose(Ardha-Matsyendrasana)

• Improves flexibility of the spine and hip joints, relieves back pain and helps prevent slipped discs.Good for lumbago, rheumatism of the spine, kyphosis, scoliosis, cervical spondylosis and arthritis.Increases circulation to the spinal nerves, veins and tissues.Calms the nervous system.

Blowing in Firm Pose(Kapalbhati in Vajrasana)

• Stimulation of digestive organs and circulatory systemIncreases exchange of gases in the lungsEliminates carbon dioxide and absorption of oxygen

FOR MORE DETAILS

Bikram's Yoga College of India

Bikram Yoga World Headquarters 11500 W. Olympic Blvd.Suite 150 Los Angeles, CA 90064 Phone: 310-854-5800  Info@BikramYoga.com 

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