Bikram Yoga Poses

Dear Internet Yogi,

Here you'll find an extensive resource featuring the 26 Bikram Beginner Yoga poses, along with detailed benefits for each and enlargeable photos.

Scroll down, click on each thumbnail or link below to go to the specific pose to view full size and mega-size pictures and learn physical benefits relevant to that posture. Discuss these poses and more on our Hot Yoga Forum (opens new window) .

If you need some brief notes to read straight away about this amazing series then you'll find them at the bottom of this page. Or if you are able to take some time and look around the rest of the site, you'll find tons more useful information!

Latest Forum Posts ...

• Feeling Pooped
  Does anyone else experience feeling pretty much spent after class? Let me explain what I experience.  Typically, if I go every other day, I don’t have the feeling like I am dragging my but to deal with my daily routine (I stay at home), however...
  
  
• Lock the Knee
  “Lock your knee.” This is very difficult to understand.  Been told for years to never do this.  Please help me understand. Posted by Matt on 01/21 at 10:56 AM Hello Matt Thanks for the question. I am going to assume that you are asking about ...
  
  
• What should my arms be doing?
  Hi everyone, I was wondering if I could get some advice on what to do with my arms during the backbend part of the sequence?  I’m finding it almost impossible to keep my arms near to my ears as I go back into the bend, and that I have very limitie...
  
  
• CLEANING YOUR MAT?
  I practice Bikram Yoga 6 days a week and keeping a supply of fresh towels is often a challenge. I usually just hang my mat up to dry off outside of my house but I am thinking this might be dangerous to spreading of bacteria!?! Do you wash your mat...
  
  
• Need help with my toe stand
  My problem begins once I get down on the floor. I can’t seem to get into the final prayer position, I’m not sure if it has to do with my hips being tight, my core strength not being able to support the balance, etc. Any suggestions? Kristin
  
  
• dangers/risks and adrenal fatigue
  I have heard about this..... any thoughts. I’ve heard that after about 3-4 years of aggressive practice people can start to fail. they become tired, gain weight, lose zest for life and break down in terms of health muscle and endurance. I’ve d...
  
  
• Going to class when ill?
  I’ve recently started a hot power yoga class at a local studio, and absolutely love it. I’ve been going regularly for about 3-4 weeks, 2-3 classes a week.  Over this past weekend I caught a pretty unpleasant bug, and have so far missed 2 of my reg...
  
  

 

Start with Pranayama breathing

1. Pranayama

Standing series

2. Arda Chandrasana, Pada Hastasana	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. Poorna Salabhasana	19. Dhanurasana
20. Supta Vajrasana	21. Ardha Kurmasana	22. Ustrasana
23. Sasangasana	24. Janushirasana with Paschimottanasana	25. Arda Matsyendrasana

Finish with Kapalbhati breathing

26. Kapalbhati

 

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The Bikram Yoga Series - a very brief summary

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.

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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.

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