26 Postures

Bikram Yoga's twenty-six posture exercises systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well being will automatically follow.

Bikram's Beginning Yoga Class is a twenty-six asana series designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched. Below is the list of 26 hatha yoga postures and their benefits.

POSTURES Standing Deep Breathing Pranayama
Expands the lungs to their full capacity Increases circulation to the whole body Counteracts emphysema, asthma, and other breathing problems Helps regulate blood pressure Exercises the nervous, respiratory and circulatory systems
Half Moon/Hands to Feet Pose Ardha-Chandrasana
Revitalizes liver, spleen, pancreas and kidneys Corrects bad posture Helps to alleviate lower back pain, bronchial distress, scoliosis deformities, tennis elbow, frozen shoulder Improves circulation in the legs and to the brain Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs Strengthens and firms the abdomen, hips, thighs and buttocks
Awkward Pose Utkatasana
Increases circulation in the knee, toe and ankle joints Relieves rheumatism, arthritis and gout in the legs Helps to alleviate symptoms from bulging and herniated discs as well as lumbago in the lower spine Increases hip joint flexibility Strengthens and firms upper arms and all muscles of thighs, calves and hips
Eagle Pose Garurasana
Relieves tension in neck and shoulders Improves sexual vitality and control Improves flexibility of all 12 major joints of the body Strengthens and firms legs, arms, and abdomen
Standing Head to Knee Pose Dandayamana-Janushirasana
Develops concentration, determination and patience Increases pancreatic functions Helps balance blood sugar levels Improves flexibility of sciatic nerve Strengthens and firms abdomen, thighs, legs, upper body and arms
Standing Bow Pulling Pose Dandayamana-Dhanurasana
Flushes out kidneys helping to eliminate toxins Increases the size and elasticity of the rib cage and lungs Helps correct high blood pressure Helps tennis elbow and frozen shoulder Improves the flexibility and strength of the lower spine and most of the body’s muscles Improves flexibility of sciatic nerve Strengthens and firms abdominal wall, upper thighs, upper arms, hips, and buttocks
Balancing Stick Pose Tuladandasana
Strengthens the heart muscle and improves circulation Increases lung capacity Helps tennis elbow and varicose veins Increases the flexibility of the spine, hip, and shoulder joints Strengthens and firms arms, hips, buttocks and upper thighs
Standing Separate Leg Stretching Pose Dandayamana-Bibhaktapada-Paschimotthanasana
Helps functioning of the abdominal organs Brings blood to the brain Stretches and strengthens the sciatic nerves and tendons of the legs Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine Improves the muscle tone and flexibility of thighs and calves
Triangle Pose Trikanasana
Improves every muscle, joint, tendon and internal organ Revitalizes nerves, veins, and tissues Improves crooked spines Helps correct frozen shoulder and tennis elbow Increases strength and flexibility of the hip joint and of the muscles of the side of the torso Strengthens and firms arms, upper thighs, waistline and hips
Standing Separate Leg Head to Knee Pose Dandayamana-Bibhaktapada-Janushirasana
Increases blood circulation to legs and brain (helping with some types of headaches) Massages internal organs Helps with diabetes and hyperacidity Helps relieve constipation, dyspepsia, and hemorrhoids Improves flexibility of the spine, shoulders, hips, sciatic nerve Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs
Tree Pose Tadasana
Improves posture and balance Improves circulatory disorders Relieves tension in neck and shoulders Increases flexibility of ankles, knees, and hip joints Strengthens internal oblique muscles to prevent hernia
Toe Stand Pose Padangustasana
Develops psychological and mental powers, especially patience Helps to cure gout and rheumatism of the knees, ankles and feet Helps with hemorrhoid problems Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)
Dead Body Pose Savasana
Returns circulation to normal Improves concentration Helps reduce hypertension, nervousness, anxiety, and irritability
Wind Removing Pose Pavanamuktasana
Massages the colon Helps and prevents constipation and irritable bowel syndrome Stimulates the liver, small and large intestine, and spleen Improves flexibility of the hip joints and relieves lower back pain Firms the abdomen, thighs and hips
Sit-up
Strengthens and firms the abdomen Increases flexibility of the spine, hamstrings, and sciatic nerve
Cobra Series
	Cobra pose Bhujangasana
Relieves back pain Increases spinal strength and flexibility Improves functioning of the large and small intestines, liver, kidney and spleen Improves pigeon chest by opening rib cage, permitting maximum expansion of the lungs increasing oxygen intake Improves digestion Helps relieve lumbago, rheumatism and arthritis of the spine Helps to cure gout, bulging and herniated disc, sciatica, tennis elbow Helps relieve menstrual problems Strengthens the immune system and revitalizes the thyroid Improves flexibility of hip and shoulder joints Strengthens and firms abdomen, hips, legs, buttocks and arms
	Locust Pose Salabhasana

	Full Locust Pose Poorna-Salabhasana

	Bow Pose Dhanurasana


Fixed Firm Pose Supta-Vajrasana
Helps to cure sciatica, gout and rheumatism in the legs Helps to prevent hernia Strengthens and improves flexibility of lower spine, knees, and ankles Firms thighs, calf muscles and strengthens the abdomen
Half Tortoise Pose Ardha-Kurmasana
Provides maximum relaxation Stretches lower part of the lungs increasing blood circulation to the brain Good for diabetes and anemia Massages heart, lungs, and coronary arteries Increases flexibility of the hip and shoulder joints Firms abdomen and thighs
Camel Pose Ustrasana
Stretches abdominal organs and cures constipation Stretches the throat, thyroid gland and parathyroid Stimulates the nervous system Opens rib cage to allow for maximum expansion of the lungs Maximum compression of spine improving flexibility of the neck and spine Firms the abdomen and slims the waistline
Rabbit Pose Sasangasana
Maximum stretch of the spine allowing nervous system to receive proper nutrition Maintains mobility and elasticity of spine Nurtures the nervous system, helps with depression Improves digestion Helps cure sinus problems, colds and chronic tonsillitis Strengthens and firms abdomen and back muscles
Head to Knee with Stretching Pose Janushirasana and Paschimotthanasana
Helps balance blood sugar levels Improves kidney function Improves digestion Improves the flexibility of sciatic nerves, ankles and hip joints Strengthens and firms abdomen and arms
Spine Twisting Pose Ardha-Matsyendrasana
Increases circulation and nutrition to spinal nerves, veins, and tissues Improves spinal elasticity and flexibility Helps cure lumbago and rheumatism of the spine Improves digestion Firms abdomen, thighs and buttocks
Blowing in Firm Kapalbhati in Vajrasana
Increases circulation Removes toxins Strengthens all abdominal organs Trims the waist line

26 Postures

POSTURES

Standing Deep Breathing

Pranayama

Half Moon/Hands to Feet Pose

Ardha-Chandrasana

Awkward Pose

Utkatasana

Eagle Pose

Garurasana

Standing Head to Knee Pose

Dandayamana-Janushirasana

Standing Bow Pulling Pose

Dandayamana-Dhanurasana

Balancing Stick Pose

Tuladandasana

Standing Separate Leg Stretching Pose

Dandayamana-Bibhaktapada-Paschimotthanasana

Triangle Pose

Trikanasana

Standing Separate Leg Head to Knee Pose

Dandayamana-Bibhaktapada-Janushirasana

Tree Pose

Tadasana

Toe Stand Pose

Padangustasana

Dead Body Pose

Savasana

Wind Removing Pose

Pavanamuktasana

Sit-up

Cobra Series

Cobra pose

Bhujangasana

Locust Pose

Salabhasana

Full Locust Pose

Poorna-Salabhasana

Bow Pose

Dhanurasana

Fixed Firm Pose

Supta-Vajrasana

Half Tortoise Pose

Ardha-Kurmasana

Camel Pose

Ustrasana

Rabbit Pose

Sasangasana

Head to Knee with Stretching Pose

Janushirasana and Paschimotthanasana

Spine Twisting Pose

Ardha-Matsyendrasana

Blowing in Firm

Kapalbhati in Vajrasana