Bikram Yoga is a style of yoga that uses a set of twenty six specific postures and two breathing exercises which are completed in a specific sequence while in a room with the temperature at 105 degrees. Yoga teacher training takes you through the instruction so that you can help your classes move through this 90 minute session. This style of yoga needs to be taught by someone that went through yoga certification and has the ability to instruct correctly.
26 Poses of Bikram Yoga
There are many ways to learn about the different Bikram Yoga postures; book, video, or DVD. However, the best method is still to learn if from a yoga teacher that went through the extensive training. The instructor will be able to guide you carefully through the 26 postures correctly to avoid injury.
Bikram’s idea behind choosing these 26 postures is that a person who routinely practices them would be able to direct the exercise to each muscle, organ, tendon and bone in your body. Completing the postures in the sequence that they are meant to be done will help to optimize the benefits on the body as well as slowly increase the stamina of performance. During yoga teacher training the instructor is put through a rigorous training to learn all the poses and how they affect the body.
1.) Pranayama Series (Standing Deep Breathing Pose) will allow your body to warm up before you start on other poses. It can help prevent health problems such as bronchitis, shortness of breath or any other respiratory problems.
2.) Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet) these help make the abdomine muscles stronger, strengthens spine flexibity, helps blood flow through kidney and liver areas and improves the blood circulation to the legs.
3.) Utkatasana (Awkward Pose) also brings strength to the legs with focus on the back, chest and pelvis.
4.) Garurasana (Eagle Pose) helps open the 14 largest joints in your skeleton system. It will improve your flexibility in the hips and ankles while bringing fresh blood to the kidneys and reproductive sytem.
5.) Dandayamana-Janushirasana (Standing Head to Knee Pose) this bring improved mental control and concentration which unites the body and mind with benefits to reproductive and digestive systems.
6.) Dandayamana-Dhanurasana (Standing Bow Pulling Pose) greatly improves circulation through out the body. It helps bring balance, flexibility to the chest and increases strength in upper thighs and abdomine.
7.) Tuladandasana (Balancing Stick Pose) boosts your cardiovascular system, concentration, and helps with circulatory and nervous system benefits
8.) Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose) helps to relieve constipation, depression and increases flexibility in your hip, pelvis and ankle joints.
9.) Trikanasana (Triangle Pose) helps eliminate back pain, increases heart and lung function and improves bone, joints and muscles.
10.) Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose ) benefits are seens in abdomen, waist, hips, buttocks and thighs. Helps control metabolism and immune system.
11.) Tadasana (Tree Pose) improves your posture and balance while increasing flexibility in knee and ankle joints
12.) Padangustasana (Toe Stand Pose) increases strength in knees, boosts concentration and helps against hemorrhoid disorders.
13.) Savasana (Dead Body Pose) increases blood circulation, cleanses organs, helps with relaxation.
14.) Pavanamuktasana (Wind Removing Pose) aids colon, increases arm strength, better hip flexibility and makes thighs and abdomen stronger.
15.) Sit-up sitting up after the dead body pose
16.) Bhujangasana (Cobra Pose) increases lumbar spine strength, arthritis relief. Also improves hunger and blood circulation.
17.) Salabhasana (Locust Pose) increases upper spine strength, relieves tennis elbow. Good for slipped disc and sciatica.
18.) Poorna-Salabhasana (Full Locust Pose) opens rib cage, increases strength in middle spine.
19.) Dhanurasana (Bow Pose) opens rib cage and gives expansion of lungs
20.) Supta-Vajrasana (Fixed Firm Pose) provides flexibility in lower spine.
21.) Ardha-Kurmasana (Half Tortoise Pose) improves longevity, shoulder pain, relief from asthma
22.) Ustrasana (Camel Pose) helps nervous system, strengthens abdomen muscles
23.) Sasangasana (Rabbit Pose) increases mobility and flexibility of spine and blood flow to nervous system.
24.) Janushirasana with Paschimotthanasana (Head to Knee Pose)improves immune and lymphatic systems
25.) Ardha-Matsyendrasana (Spine Twisting Pose) relieves back aches
26.) Khapalbhati (Blowing in Firm Pose) improves digestive system, flexibility of lungs and oxygen intake
Bikram Yoga and Health
The 26 posture exercise will systematically move fresh, oxygen filled blood through your entire body, to each fiber and organ, which will allow your entire system to be in a healthy state. From this point a healthy weight can be achieved, good muscle tone, and an overall sense of well being. This 90 minute session of Bikram Yoga and the direction of experienced yoga teaching that has gone through extensive yoga teacher training will balance your health and bring strength to every system in your body to prevent injury, illness and slow down the effects of aging.