THE 26 BIKRAM YOGA POSES AND BENEFITS (2019)

9 min readJun 11, 2019

THE 26 BIKRAM YOGA POSES AND BENEFITS (2019)

There are 26 different poses that comprise Bikram Yoga. These poses are also known as Asanas. By practicing all of these yoga poses an individual can not only exercise but invigorate the whole of the body. Each of these yoga poses can stimulate various glands within the body and they also help in rejuvenating different nerves as well as organs. The reason behind that is these poses improve the circulation of blood across the body.

However, before you start doing any of these poses, do consider the following points:

It is important to breathe calmly while you do different poses of Bikram Yoga.
The beginners at this yoga need weeks or months before their body starts to move entirely according to the poses.
It is highly recommended that you do all these poses in front of the mirror.
For additional comfort and safety, you will need a top quality yoga mat for practice.
All of the standing poses will warm up your body while the floor poses stretch, squeeze and twist different parts of your body.
For supporting the spine during those twisted poses, you have to keep your abdominal muscles engaged all the time.
The ideal temperature to perform all these poses is 107°F but you can go for a cooler place too.

THE 26 BIKRAM ASANAS

1. STANDING DEEP BREATHING — PRANAYAMA

Before you start your session of Bikram Yoga, you can start with the Pranayama (Standing Deep Breathing) pose.

Benefits:

Expand your lungs
Improve the detoxification of all your organs
Boost your mental relaxation along with the blood flow
Relax your muscle

Click and watch the video demonstration of Pranayama

2. THE HALF-MOON POSE-ARDHA-CHANDRASANA

The Half Moon can strengthen all the muscles in the core of your body particularly your abdomen region.

Benefits:

Strengthen all the muscles in the core of your body particularly your abdomen region
Flex as well as strengthen your latissimus dorsi along with deltoid, trapezius, and oblique muscles
Very helpful in boosting the flexibility of your spine too from your coccyx to your neck
Promote adequate kidney function and it will also cure or prevent any enlargement of your spleen and liver
Rim and firm your waistline along with your abdomen, hips thighs, and buttocks

Click and watch the video demonstration of Ardha-Chandrasana

3. THE SIT-UP POSE — PADA-HASTHASANA

This pose is for the stretching of your spine and it also increases your flexibility.

Benefits:

Stretch your spine and increase flexibility
Trim and firm the lower body
Increase spinal mobility
Work on the muscles, as well as tendons and ligaments of legs and, boosts the blood circulation

Click and watch the video demonstration of Pada-Hasthasana

4. THE AWKWARD POSE-UTKATASANA

Utkatasana has a tendency to shape and tone your legs effectively.

Benefits:

Shape and tone your legs effectively
Heal those chronic cold feet
Help in relieving rheumatism as well as arthritis within the legs and it will assist you in curing slipped discs
Relief from inflammation of the lower body

Click and watch the video demonstration of Utkatasana

5. THE EAGLE POSE-GARUDASANA

Garudasana is your only Bikram Yoga posture that can open up all of the fourteen largest joints in your skeletal system.

Supply fresh blood within your reproductive system
Boosts sexual vitality
Clear up any reproductive problems
Enhanced joint flexibility

Click and watch the video demonstration of Garudasana

6. THE HEAD-TO-KNEE POSE — DANDAYAMANA-JANUSHIRASANA

Dandayamana-Janushirasana boosts the flexibility of your sciatic nerves.

Benefits:

Strengthen hamstrings along with the leg muscles
Work your muscles in the back as well as biceps and triceps
Help in squeezing or flushing out all internal organs in the abdomen
Good for your ovaries and uterus
Enhance your concentration

Click and watch the video demonstration of Dandayamana-Janushirasana

7. THE STANDING BOW POSE- DANDAYAMANA-DHANURASANA

Dandayamana-Janushirasana shifts back and forth your entire blood from one side to the other in your body.

Benefits:

Develop balance and can increase the elasticity as well as the size of your rib cage
Firm your abdominal wall along with upper thighs
Improve the overall strength and flexibility of your lower spine
Build determination, concentration, and patience
Protection against lower back pain
Better balance

Click and watch the video demonstration of Dandayamana-Dhanurasana

8. THE BALANCING STICK POSE — TULADANDASANA

Tuladandasana needs full balance and concentration.

Benefits:

Enhanced blood flow
Strengthen up your heart muscles
Improved your concentration levels
Increased concentration

Click and watch the video demonstration of Tuladandasana

9. THE STANDING SEPARATE LEG STRETCHING POSE- DANDAYAMANA-BIBHAKTAPADA-PASCHIMOTTHANASANA

This yoga pose is very similar to the kryptonite in sciatica. This pose can stretch and strengthen your shriveled and crushed sciatic nerves.

Benefits:

Good for your internal organs in the abdomen along with your intestines
Enhance flexibility in your ankles and pelvis along with your hip joints
Relief from sciatic pain
Improve internal organ health

Click and watch the video demonstration of Dandayamana-Bibhaktapada-Paschimotthanasana

10. THE TRIANGLE POSE- TRIKONASANA

This pose can improve all bones, muscles, joints, tendons, and internal organs.

Benefits:

Revitalize your nerves, tissues, and veins
Strengthen and flex the bottom five vertebrae in the pose can alleviate any of those crooked spines
Take care of lower back pains and rheumatism
Benefit your lungs and heart and can force them to work in tandem
Increase the flexibility of your hip and shoulder

Click and watch the video demonstration of Trikonasana

11. THE STANDING SEPARATE LEG HEAD TO KNEE POSE- DANDAYAMANA-BIBHAKTAPADA-JANUSHIRASANA

This pose can trim your waistline, abdomen, buttocks, hips, as well as thighs.

Benefits:

Compress and massage your thyroid gland
Regulate your immune system as well as your metabolism
Improve your concentration

Click and watch the video demonstration of Dandayamana-Bibhaktapada-Janushirasana

12. THE TREE POSE- TADASANA

Tadasana makes your posture better as well as your balance.

Benefits:

Better balance and posture
flex knee and ankles along with your hip joints
Strengthen your internal muscles (oblique)
Greater concentration levels
Save you from hernia issues

Click and watch the video demonstration of Tadasana

13. THE TOE STAND — PADANGUSTASANA

Among the difficult poses, the Toe Stand can strengthen your knees and it is therapeutic for the rheumatism of your ankles, knees as well as feet.

Benefits:

Open up your hip and knee joints
Help in curing various hemorrhoid problems
Developmental strength
Flex the feet, hips, and knees

Click and watch the video demonstration of Padangustasana

14. THE DEAD BODY POSE — SAVASANA

This pose can facilitate strong blood flow, which can create internal cleansing. This pose can help you with relaxation.

Benefits:

Improve blood flow throughout all your body
Promote total relaxation of your body
Reduce the stress level

Click and watch the video demonstration of Savasana

15. THE WIND-REMOVINGPOSE — PAVANAMUKTASANA

Pavanamuktasana can compress and massage your ascending along with descending colon.

Benefits:

Strengthen your arms
Prevent flatulence
Improve your hip flexibility
Firm your thighs and abdomen
Massage your transverse colon
Compress your digestive system
Increased blood flow within the lower body

Click and watch the video demonstration of Pavanamuktasana

16. THE COBRA POSE — BHUJANGASANA

This pose can strengthen your lumbar spine and can relieve pain.

Benefits:

Combat herniated discs or scoliosis
Improve digestion and appetite
Get rid of menstrual disorders
Raise low blood pressure
Bring you a stronger spine

Click and watch the video demonstration of Bhujangasana

17. THE LOCUST POSE — SALABHASANA

Salabhasana works very similarly to the Cobra Pose.

Benefits:

Better for slipped discs or sciatica
Improve your upper spine
Provide you relief from tennis elbow
Ease lower back pain

Click and watch the video demonstration of Salabhasana

18. THE FULL LOCUST POSE — POORNA-SALABHASANA

This pose is similar to Salabhasana.

Benefits:

Increase the strength in your mid-spine.
It is excellent for your kyphosis, scoliosis, slipped discs and spondylosis.
Improve flexibility of your upper back and shoulders

Click and watch the video demonstration of Poorna-Salabhasana

19. THE BOW POSE — DHANURASANA

Dhanurasana stretches the back and shoulders.

Benefits:

Open up your rib cage
Revitalize all your spinal nerves with increased circulation and strengthened spine
Fully expand your lungs
Strengthen your back, spine, shoulders, and core muscle

Click and watch the video demonstration of Dhanurasana

20. THE FIXED FIRM POSE — SUPTA-VAJRASANA

Supta-Vajrasana can strengthen and improve your lower spine’s flexibility.

Benefits:

Improve your knees, ankles and hip joints.
The circulation in your lower limbs increases and chances of hernia are reduced.
Protect against herniated discs

Click and watch the Video demonstration of Supta-Vajrasana

21. THE HALF TORTOISE POSE — ARDHA-KURMASANA

Ardha-Kurmasana can help you in living longer.

Benefits:

The pose is very useful for tense shoulders and necks
Increase the blood circulation to your brain.
Enhance your memory as well as your mental clarity.
Improve your breath

Click and watch the video demonstration of Ardha-Kurmasana

22. THE CAMEL POSE — USTRASANA

Ustrasana can create max compression of your spine.

Benefits:

Stimulate your nervous system
Improve your spine and neck’s flexibility
Relieve your backache
Help to reduce spinal problems including cervical spondylosis and kyphoscoliotic deformities
Flex your back, neck, and shoulders

Click and watch the video demonstration of Ustrasana

23. THE RABBIT POSE — SASANGASANA

Sasangasana is similar to Ustrasana but stretches your muscles in the opposite direction.

Benefits:

The max extension of your spine in this pose can increase mobility as well as elasticity
Increase mobility on your back muscles

Click and watch the video demonstration of Sasangasana

24. THE HEAD TO KNEE POSE & STRETCHING POSE — JANUSHIRASANA & PASCHIMOTTHANASANA

Janushirasana & Paschimotthanasana is best suited for your lymphatic and immune systems.

Benefits:

Increase blood circulation through your liver, thyroid, pancreas, thymus, intestines
Relieve joint pain
Ease sciatic pain
Flex the last five vertebrae of the spine

Click and watch the video demonstration of Janushirasana & Paschimotthanasana