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26 postures x 2

All Bikram Yoga classes run for 90 minutes and consist of the same series of 26 postures, including two breathing exercises. With the exception of final breathing and spine-twisting pose, all postures are performed twice.

Below is a showcase of Bikram postures and their added benefits to health and well-being.

Pranayama Breathing Pranayama(Sanskrit)

Expands lung capacity and helps prevent respiratory problems such as bronchitis, emphysema and shortness of breath..

Lungs - Breathing - Respiratory System - Heart

Half Moon Pose Ardha-Chandrasana(Sanskrit)

Strengthens every muscle in the body's core, especially in the abdomen and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezius muscles.

Increases the flexibility of the spine
Promotes proper kidney function
Helps to cure enlargement of the liver and spleen
Firms and trims the waistline, hips, abdomen, buttocks and thighs

Awkward Pose Utkatasana(Sanskrit)

Helps relieve rheumatism and arthritis in the legs and helps to cure slipped discs and other problems in the lower spine.

Heals chronically cold feet
Will tone and shape your legs

Eagle Pose Garurasana(Sanskrit)

Beyond improving flexibilities in the hips, knees, ankles and the rest, Eagle Pose also supplies fresh blood to the reproductive system and sex organs, plus the kidneys, which increases sexual vitality and helps clear up reproductive problems.

Opens up the 14 largest joints in the skeletal system
Strengthens core

Standing Head to Knee Dandayamana-Janushirasana(Sanskrit)

This posture improves the flexibility of the sciatic nerves and strengthens the hamstrings and leg muscles.

Works the muscles of the back
Works the triceps
Works the biceps
Helps to squeeze and flush out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and overies

Standing Bow Pose Dandayamana-Dhanurasana(Sanskrit)

It develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs.

Improves the flexibility and strength of the lower spine
Standing Bow builds patience, determination and concentration
Moves all the blood from one side of the body to the other, then back again
Promotes blood circulation

Balancing Stick Tuladandasana(Sanskrit)

The forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected region, cleaning out the veins and all the arteries, strengthening the heart muscle.

The same rejuvenating flood rushes into the brain as well
Overall strength
Improves mental strength

Standing Separate Leg Dandayamana-Bibhaktapada-Paschimotthanasana(Sanskrit)

This posture is like kryptonite for sciatica! That's because it stretches and strengthens those poor crushed and shriveled sciatic nerves, as well as all the tendons in the legs.

Massages the internal abdominal organs
Massages small and large intestines
Gives you added flexibility in the pelvis, ankles, hip joints
Improves flexibility in the last five vertebrae of the spine

Triangle Pose Trikanasana(Sanskrit)

The forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected region, cleaning out the veins and all the arteries, strengthening the heart muscle.

The same rejuvenating flood rushes into the brain as well
Overall strength
Improves mental strength

Standing Head Leg Head to Knee Dandayamana-Bibhaktapada-Janushirasana(Sanskrit)

Trims the abdomen, waistline, hips, buttocks and thighs.

It messages and compresses the thyroid gland, which helps to regulate the metabolism and the immune system
Promotes toned muscle mass

Tree Pose Tadasana(Sanskrit)

Improves posture and balance and increases the flexibility of the ankles and knees as well as the hip joints.

By strengthening the internal oblique muscles, it prevents hernia
Strengthens spine
Loosens back muscles

Toe Stand Padangustasana(Sanskrit)

Strengthens the knees and is therapeutic for rheumatism of the knees, ankles, and feet.

It also opens up the knee and hip joints, and helps cure hemorrhoid problems
Develops mental strength
Builds discipline and concentration

Dead Body Pose Savasana(Sanskrit)

Facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.

Increases relaxation
Stabilizes mental state

Wind-Removing Pose Pavanamuktasana(Sanskrit)

Compresses and massages the ascending colon and massages the ascending colon and descending colon.

Massages the transverse colon
Compresses the entire digestive system
Strengthens the arms
Improves hip flexibility, and firms the abdomen and thighs

Sit Up Pada-Hasthasana(Sanskrit)

Stretches the spine and increases flexibility, as does Half Moon..

Firms and trims the lower body
Works the muscles, ligaments and tendons of the legs and improves circulation

Cobra Pose Bhujangasana(Sanskrit)

Strengthens the lumbar spine, relieving pain and combating slipped or herniated discs, scoliosis, and arthritis in that region.

Improved digestion
Relief from menstrual disorders
Improved appetite
Raises low blood pressure

Locust Pose Salabhasana(Sanskrit)

Has many of the same benefits as Cobra, but it is even better for slipped discs and sciatica.

Strengthens the upper spine
Helps to relieve tennis elbow
Help with varicose veins in the legs

Full Locust Pose Poorna-Salabhasana(Sanskrit)

Increases strength in the middle spine; it is good for scoliosis, kyphosis, spondylosis and slipped discs.

Opens up the rib cage and increases elasticity there
Firms the abdominal muscles, upper arms, hips and thighs

Bow Pose Salabhasana(Sanskrit)

Opens up the rib cage, which allows the lungs to expand more fully.

This 360-degree flexion of the spine revitalizes all the spinal nerves by increasing circulation
Strengthens the spine along its entire length
Bow Pose aids digestion
Fights constipation

Fixed Firm Pose Supta-Vajrasana(Sanskrit)

Strengthens and improves the flexibility of the lower spine, hips, knees and ankle joints.

Increases circulation to the lower limbs
Therapeutic for lower back pain
Helps prevent hernia
Therapeutic for sciatica, rheumatism and varicose veins

Half Tortoise Pose Ardha-Kurmasana(Sanskrit)

Can actually help us to live longer. Tortoise is great for tense necks and shoulders.

Increases blood flow to the brain
Enhances memory and mental clarity
Stretches the lower part of the lungs, which is therapeutic for asthma
Counters indigestion, flatulence, constipation and irritable bowel syndrome

Camel Pose Ustrasana(Sanskrit)

Creates maximum compression of the spine, which stimulates the nervous system.

Improves flexibility of the neck and spine
Relieves backache
Helps degenerative spinal problems such as kyphoscoliotic deformities and cervical spondylosis
Helps constipation, and it also stretches the throat, thyroid and parathyroid glands

Rabbit Pose Sasangasana(Sanskrit)

Maximum extension of the spine increases its mobility and elasticity, and does the same for the back muscles.

Relieves tension in the neck, shoulders and back
Helps alleviate colds, sinus problems, and chronic tonsillitis and, through compression of thyroid and parathyroid, rejuvenates those glands as well
Rabbit Pose can also be therapeutic for insomnia, diabetes and depression
Spines stretching also expedites the feeding of the nervous system with fresh blood and oxygen

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

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

Improves digestion and is good for allergies and arthritis
Relieves chronic diarrhea by improving the circulation in the bowels

Spine-Twisting Pose Ardha-Matsyendrasana(Sanskrit)

Only posture that twists the spine from top to bottom, which increases circulation to all the spinal nerves, veins, and tissues, and improves the elasticity of the spine.

Relieves lower back pain and helps prevent slipped discs, rheumatism of the spine, kyphosis, scoliosis, cervical spondylosis and arthritis
Calms the nervous system

Blowing in Firm Pose Kapalbhati in Vajrasana(Sanskrit)

Improves digestion and circulation, and increases the elasticity of the lungs with every forceful exhale..

Strengthens the abdominal organs and increases circulation to them
Stimulates the digestive system as well