Bikram Yoga Poses - Posture Pictures and Benefits http://www.bikram-yoga-noosa-australia.com/Postures/Postur...
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Bikram Yoga Poses - 26 Beginner Hatha Yoga PosesIncluding detailed pictures and benefits for each pose
Go straight to 26 Bikram Yoga pose photo index at the bottom of thepage
Bikrams Beginner Hatha Yoga series is a carefully crafted 90-minutesequence of 26 yoga poses designed to work into every part of the body.Bikram claims these yoga poses work every single tendon, ligament andmuscle, from bones to skin, inside out!
Many of our regular students attest to this, feeling the benefits from theirvery first class. Read testimonials to the amazing and rapid benefits of thisbody-toning series.
The series begins with a breathing warm up, progressing into an energeticstanding series, followed by a spine-stretching floor sequence and finishingwith an energising and cleansing Kapalbhati breathing. The series flowsbeautifully, with each pose balancing the previous and setting up thefollowing. A brief savasana between every pose ensures maximumintegration of the benefits.
All poses (or 'asanas') are practiced twice with one exception. This aidsdeeper stretching, teaches students good body awareness and allows forimmediate application of any corrections to alignment given by theinstructor.
Each asana also has specific benefits which are summarised over 26 separateand extensive pages of benefits. Each stage is accompanied by detailedphotos, which may be enlarged for easier viewing.
There are benefits for advanced students there is always somewhere extrato move towards and instructors allow for this, providing both beginner andadvanced alignment during class. Beginners can read more about how easyand accessible this series is and what to prepare for by clicking here.
A fully mirrored studio allows students to self-correct and practice correctalignment. Correct alignment is considered more essential than depth as itprovides for deeper and safer benefits. Students are encouraged to try easyand surrender to the series rather than force their bodies to open up. Thescientific nature of the sequence and the heated room, plus a regularpractice, ensures depth will come. Why not check out photos of studentstaken during class.
Please note that this series should not be practiced unsupervised bybeginners and should always be practiced in a room heated to at least bodytemperature and preferably with a high (over 50%) humidity.
Click on each thumbnail below to navigate to the specific page.
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Start with Pranayama breathing
1. Pranayama
Bikram Yoga Poses - Posture Pictures and Benefits http://www.bikram-yoga-noosa-australia.com/Postures/Postur...
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Standing series
2. Arda Chandrasana,Padahastasana 3. Utktasana 4. Garurasana
5. DandayamanaJanushirasana
6. DandayamanaDhanurasana 7. Tuladandasana
8. DandayamanaBibhaktapada
Paschimottanasana 9. Trikanasana
10. DandayamanaBibhaktapadaJanushirasana
11. Tadasana 12. Padangustasana 13. Savasana
Floor series
14. Pavanamuktasana 15. Sit-up 16. Bhujangasana
17. Salabhasana 18. Poornasalabhasana 19. Dhanurasana
20. Supta Vajrasana 21. Ardha Kurmasana 22. Ustrasana
23. Sasangasana24. Janushirasana with
Paschimottanasana25. Arda
Matsyendrasana
Bikram Yoga Poses - Posture Pictures and Benefits http://www.bikram-yoga-noosa-australia.com/Postures/Postur...
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23. Sasangasana Paschimottanasana Matsyendrasana
Finish with Kapalbhati breathing
26. Kapalbhati
Disclaimer: The benefits suggested for each posture are based on scientific andanecdotal evidence based on experience with and observation of improvement in manyconditions - both chronic and acute - that have been witnessed by medical staff, and oryoga teachers and or yoga students over many years of practice. They should not beconstrued as a guarantee that these benefits will definitely occur in all students.Consistent practice will always be the best approach. Use your own body wisdom.
This information is not intended to replace advice from your medical practitioner ornatural therapies practitioner...
Pranayama http://www.bikram-yoga-noosa-australia.com/Postures/Prana...
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1. Pranayama
Standing deep breathing
Benefits
Good for lungs and respiratory systemHelps with mental relaxationHelps high blood pressureRelieves irritabilityGood for detoxificationExercises nervous, respiratory and circulatory systems
Ardachandrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardac...
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2. Ardha Chandrasana with Pada Hastasana
Half moon pose with hands to feet pose
Benefits
Works into the whole skeletal and circulatory systemsOpens shoulder jointsGood for frozen shoulderReduces or eliminates pain in the lower backGood for abdominal obesityImproves and strengthens every muscle in the central part of the bodyIncrease the flexibility of the spineTones the spinal nerves and abdominal organs inproving the working ofthe bowelsIncreases flexibility and strength of rectus abdominis, gluteus maximus,oblique, deltoid and trapezius musclesHelps with sciatic problemsAlleviates anxiety and reduces mental stressStimulates pituitary glandExercises colon, pancreas, kidneys, muscular, skeletal, respiratory andglandular systemsFirms and trims waistline, hips, abdomen, buttocks and thighs
Ardachandrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardac...
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Ardha Chandrasana
Back bend compression of spine
Benefits
Stimulates proper function of the pancreas, kidneys and liverStretches and stimulates the thyroid and parathyroid glandsRegulates hormone productionRelieves back painImproves and strengthens every muscle in the central part of the bodyIncreases the flexibility of the spineCorrects bad postureIncreases flexibility and strength of rectus abdominis, gluteus maximus,oblique, deltoid and trapezius musclesGood for frozen shoulderGood for abdominal obesityHelps with sciatic problemsStimulates digestionFirms and trims waistline, hips, abdomen, buttocks and thighs
Ardachandrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardac...
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Pada Hastasana
Hands to feet pose
Benefits
Works into the whole skeletal and circulatory systemLengthens the spine making it supple and elasticIncreases flexibility of the spine and the sciatic nervesImproves flexibility of tendons and ligaments of the legsStrengthens the biceps of thighs and calvesStrengthens rectus abdominis, gluteus maximus, oblique, deltoid andtrapezius musclesFirms and trims waistline, hips, abdomen, buttocks and thighsOpens shoulder jointsGood for frozen shoulderRelieves lower back painGood for abdominal obesityGreatly enhances concentrationHelps with sciatic problemsStimulates pituitary and pineal glandsExercises colon, pancreas, kidneys, muscular, skeletal, respiratory andglandular systems
Utkatasana http://www.bikram-yoga-noosa-australia.com/Postures/Utkata...
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3. Utkatasana
Awkward pose (in three parts, see postures below)
Benefits
Improves overall body strengthOpens pelvisStrengthens and tones leg musclesRelieves menstrual crampingReduces fat pocket under buttocksAligns skeletal systemGood for arthritis conditionsGood for digestionRelieves joint painRelieves sciaticaImproves flexibility in toes and anklesExercises liver, intestines, and pancreas
Garurasana http://www.bikram-yoga-noosa-australia.com/Postures/Garur...
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4. Garurasana
Eagle pose
Benefits
Works into twelve major joints of the bodyGood for central nervous systemFacilitates lymphatic function, improving immune systemImproves mobility of hip jointImproves balanceStrengthens legsGood for varicose veins
Dandayamanajanushirasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
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5. Dandayamana Janushirasana
Standing head to knee pose
Benefits
Builds mental strengthImproves concentrationUnifies mind and bodyUses all major muscle groupsExercises digestive and reproductive organsGood for diabetesStrengthens back muscles
Dandayamanadhanurasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
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6. Dandayamana Dhanurasana
Standing bow pulling pose
Benefits
Stimulates cardiovascular systemIncreases circulation to heart and lungsOpens diaphragmOpens shoulder jointHelps frozen shoulder conditionsImproves spine elasticityImproves strength and balanceReduces abdominal fatHelps regulate ovaries and prostate gland
Tuladandasana http://www.bikram-yoga-noosa-australia.com/Postures/Tulad...
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7. Tulandandasana
Balancing stick pose
Benefits
Increases cardiovascular circulation, especially to heart blood vesselsMay help clear blocked arteriesMay help prevent future cardiac problemsCreates a total spine stretch Relieves stress from spineGood for varicose veinsBuilds strength in legsExercises pancreas, spleen, liver, nervous and circulatory system
Dandayamanabibhaktapadapaschimottanasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...
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8. Dandayamana BibhaktapadaPaschim
