Download pdf - Bikram Yoga Poses - Posture Pictures and Benefitslakshminarayanlenasia.com/articles/Bikram-Yoga-Poses-Posture-Pictures-and-Benefits.pdfDisclaimer: The benefits suggested for each posture

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

Bikram’s 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 ‘extra’to 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 easy’and 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


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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


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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


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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


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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 BibhaktapadaPaschimottanasana

Standing separate leg stretching pose

Benefits

Increases circulation to the brain and adrenal glandsCentres nervous systemMay be good for depressionGood for constipationHelps reduce abdominal obesityHelps with diabetes and hyperacidityReleases lower backExercises muscular, adrenal and reproductive systems

Trikanasana http://www.bikram-yoga-noosa-australia.com/Postures/Trikan...

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9. Trikanasana

Triangle pose

Benefits

An excellent cardiovascular workoutIntensely stretches each side of the bodyOpens and increases flexibility of hip jointsReduces saddle bagsGood for kidneys, thyroid and adrenal glandsOpens shoulder joint, good for frozen shoulderStrengthen and tones legs and buttocksHelps regulate hormone levelsWorks all muscular groups simultaneouslyHelps conditions of constipation, colitis, low blood pressure, appendicitis,spondylitis, menstrual disorders

Dandayamanabibhaktapadajanushirasana http://www.bikram-yoga-noosa-australia.com/Postures/Dand...

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10. Dandayamana Bibhaktapada Janushirasana

Standing separate leg head to knee pose

Benefits

May be good for depression and memory lossReduces abdominal obesityGood for diabetic conditionsBalances blood sugar levelsAssists in regulating pancreas and kidneysWorks endocrine, digestive and reproductive systems

Tadasana http://www.bikram-yoga-noosa-australia.com/Postures/Tadas...

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11. Tadasana

Tree pose

Benefits

Assists in correcting bad postureIncreases hip and knee flexibility and mobilityStretches spineReleases abdominal tensionRelieves lower back painTightens gluteal musclesGood for circulatory problems, arthritis and rheumatism

Padangustasana http://www.bikram-yoga-noosa-australia.com/Postures/Padan...

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12. Padangustasana

Toe stand

Benefits

Creates balance and focus in body and mindStrengthens stomach musclesStrengthens joints (hips, knees, ankles and toes)Helps relieve arthritis in all leg joints including hips

Savasana http://www.bikram-yoga-noosa-australia.com/Postures/Savas...

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13. Savasana

Corpse pose

Benefits

Returns cardiovascular circulation to normalSlows heart rate, reduces blood pressureTeaches complete relaxationStills and focuses the mind

Pavanamuktasana http://www.bikram-yoga-noosa-australia.com/Postures/Pava...

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14. Pavanamuktasana

Wind removing pose

Benefits

Massages ascending, descending and transverse colonRegulates and normalises hydrochloric acid levels in stomachImproves and may cure conditions of constipation, flatulence andhyperacidityRelieves lower back painImproves flexibility of the hip jointsFirms and tones muscles of the abdominal wall, thighs and hipsIncreases peristalsis in the gut

Situp http://www.bikram-yoga-noosa-australia.com/Postures/Situp.htm

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15. Sit-up

Sit-up

Benefits

Strengthens and tightens the abdomenOpen mouth exhalation stimulates diaphragm and eliminates toxins fromlungs

Bhujangasana http://www.bikram-yoga-noosa-australia.com/Postures/Bhuja...

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16. Bhujangasana

Cobra pose

Benefits

The arching of the spine increases flexibility and strengthRejuvenates spinal nerves enriching them with a rich blood supplyImproves flexibility and tone of spinal muscles, massages, works andtones back musclesHelps relieve and prevent lower backacheHelps cure or relieve lumbago, rheumatism, arthritis and menstrualproblemsHelps cure loss of appetiteStretches the thoracic region and expands the rib cage bringing relieffrom asthmaGentle pressure on the abdomen massages all organs and improves theirfunctionStrengthens deltoids, trapezius and tricepsCompresses and opens spineRelieves cervical spondylosisImproves concentrationHelps to relieve many utero-ovarine and menstrual problems

Salabhasana http://www.bikram-yoga-noosa-australia.com/Postures/Salab...

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17. Salabhasana

Locust pose

Benefits

Same benefits as Cobra pose and even more effective in helpingconditions of slipped disc and sciaticaFirms buttocks and hipsIncreases spinal strength, flexibility and circulationImproves flexibility and tone of spinal musclesHelps relieve and prevent backacheHelps cure or relieve lumbago, rheumatism, arthritis and menstrualproblemsHelps cure loss of appetiteImproves sluggish digestionIncreases abdominal pressure and regulates intestinal functionStrengthens the abdominal wallHelps correct bad postureImproves function of liver and spleenStrengthens shoulder, arm and back musclesCompresses and opens spineRelieves cervical spondylosis and back painEncourages concentration and perseverance

Poornasalabhasana http://www.bikram-yoga-noosa-australia.com/Postures/Poorna...

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18. Poorna Salabhasana

Full locust pose

Benefits

Firms muscles of the abdomen, upper arms, hips and thighsIncreases spinal strength and flexibilityImproves flexibility and tone of spinal musclesHelps relieve and prevent lower backacheHelps cure or relieve lumbago, rheumatism, arthritis and menstrualproblems Helps cure loss of appetiteHelps correct bad postureImproves function of liver and spleenStrengthens deltoids, trapezius and tricepsCompresses and opens spineRelieves cervical spondylosis

Dhanurasana http://www.bikram-yoga-noosa-australia.com/Postures/Dhanu...

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19. Dhanurasana

Floor bow pose

Benefits

Increases circulation to heart and lungs, improves oxygen intakeOpens diaphragm and expands the chest region - improves respiratoryconditionsOpens shoulder joint and helps frozen shoulder conditionsIncreases spinal strength and flexibility and tone of spinal musclesRevitalises spinal nerves by increasing circulation to spineStrengthens, compresses and opens lower, mid and upper spineImproves strength and balance Reduces abdominal fat and strengthensabdominal musclesHelps regulate ovaries and prostate glandHelps cure or relieve lumbago, rheumatism, arthritis and menstrualproblemsImproves digestionHelps correct bad postureStrengthens concentration and mental determinationDevelops internal balance and harmonyImproves function of kidneys, liver and spleenStrengthens deltoids, trapezius, rhomboids, latissimus dorsi and tricepsRelieves cervical spondylosis

Suptavajrasana http://www.bikram-yoga-noosa-australia.com/Postures/Suptav...

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20. Supta Vajrasana

Fixed firm pose

Benefits

Helps conditions of sciatica, gout, varicose veins and rheumatism in thelegsSlims and tones thighs, firms calf muscles and strengthens the abdomenStrengthens and improves flexibility of lower spine, knees and anklejointsLubricates and increases circulation to jointsStrengthens and lengthens abdominal musclesCreates a great stretch into hip joints and diaphragmRelieves lower back pain

Ardhakurmasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardha...

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21. Ardha Kurmasana

Half tortoise pose

Benefits

A rejuvenation pose providing maximum relaxationAssists in relieving digestion problems and constipationStretches lower part of the lungs, increases lung capacityExcellent for respiratory conditionsIncreases circulation to the brainFirms the abdomen and thighsIncreases flexibility of hip jointsImproves mobility of shoulder girdle and associated muscles (scapula,deltoids, triceps, latissimus dorsi)Relieves stress and migrainesHelps with insomniaIncreases flexibility in hips

Ustrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ustras...

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22. Ustrasana

Camel pose

Benefits

Compresses spine, relieving back problemsOpens rib cage, lungs and digestive systemStimulates nervous systemGreat for lungs and many bronchial problemsStrengthens back and shoulder musclesImproves flexion of neckStretches throatFlushes fresh blood through kidneysHelps eliminate toxins

Sasangasana http://www.bikram-yoga-noosa-australia.com/Postures/Sasan...

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23. Sasangasana

Rabbit pose

Benefits

Provides maximum longitudinal extension of the spineStretches the spine to increase proper nutrition to the nervous systemImproves the mobility and elasticity of the spine and back musclesStimulates thyroid and parathyroid glands through compression, helpsbalance and regulate metabolismBalances hormonesImproves flexibility of scapula and trapeziusImproves digestion, glandular problems and helps improve conditions ofthe sinus, common cold and chronic tonsillitisHelps insomnia, depression

Janushirasana with Paschimottanasana http://www.bikram-yoga-noosa-australia.com/Postures/Janush...

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24. Janushirasana with Paschimottanasana

Head to knee pose with intense stretching posture

Benefits

Head to knee pose helps balance blood sugar levels and the metabolismImproves flexibility of sciatic nerve and ankle, knee and hip jointsEnhances kidney functionThe intense stretching pose increases circulation to liver, spleen andpancreasStimulates thymus gland, digestion and immune systemIncreases flexibility of the trapezius, deltoid, erectus femoris and bicepsmuscles, sciatic nerve and last five vertebrae of the spineStretches and strengthens pelvic girdle, hip joints, shoulder joints andspinePowerfully massages all the abdominal organsStimulates and tones the digestive organs, increases peristalsis, relievesconstipation and other problemsRegulates function of the pancreas, assisting those with diabetes orhypoglycaemiaMobilises joints and increases elasticity in the lumbar spineRelieves compression of the spine and sciaticaStrengthens and stretches the hamstringsImproves concentration and mental endurance

Ardamatsyendrasana http://www.bikram-yoga-noosa-australia.com/Postures/Ardam...

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25. Ardha Matsyendrasana

Spine twisting pose

Benefits

Compresses and stretches spine from the bottom to the topIncreases hip and back flexibilityImproves digestionFirms the buttocks, thighs and abdomenImproves elasticity, flexibility, circulation and nutrition to spinal nerves,vessels and tissuesIncreases synovial fluid of the jointsRemoves adhesions in the joints caused by rheumatismTones the roots of the spinal nerves and sympathetic nervous systemDetoxifyingOpens bronchial muscles and rib cageHelps prevent slipped discRelieves lower back painHelps sciatica and arthritis of the kneeMassages kidneys, liver, gall bladder, spleen and bowels

Kapalbhati http://www.bikram-yoga-noosa-australia.com/Postures/Kapalbh...

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26. Kapalbhati in Vajrasana

Blowing in firm pose

Benefits

Detoxifies and cleanses body by removing stale air and toxins from lungsBrings mental clarityStrengthens abdominal organs and wallNormalises bowelsEnergises bodyImproves oxygenation to the bodyImproves cardiovascular and respiratory systemsGood for high blood pressure