The 26 Bikram Yoga Asanas

 

The 26 Bikram Yoga Asanas

Bikram Yoga is a relatively simple style of yoga, with each class involving the same 26 asanas (postures) being performed twice over a period of 90 minutes. This article will outline the benefits of each of the 26 Bikram Yoga asanas and provide you with a video demonstration for each one.

 

Asana 1 – Pranayama (Standing Deep Breathing Pose)

 

Pranyama gets you ready for your Bikram Yoga workout by opening up your lungs and respiratory system. Its benefits include:

–       Enhancing blood flow within your body

–       Protecting against respiratory disorders

–       Teaching you to use 100% of your lung capacity

–       Relaxing your muscles

 

Click Here For A Video Demonstration Of Pranayama

 

Asana 2 – Ardha-Chandrasana (Half Moon Pose)

 

Ardha-Chandrasana stretches out your core and spine muscles. Its benefits include:

–       Improving the flexibility of your upper body

–       Promoting good posture

–       Strengthening your core muscles

 

Click Here For A Video Demonstration Of Ardha-Chandrasana

 

Asana 3 – Utkatasana (Awkward Pose)

 

Utkatasana works your legs and also tests your balance. Its benefits include:

–       Boosting your balance

–       Enhancing blood flow in your lower body

–       Relieving inflammation in your lower body

–       Strengthening the muscles in your lower body

 

Click Here For A Video Demonstration Of Utkatasana

 

Asana 4 – Garurasana (Eagle Pose)

 

Garurasana opens up your joints and enhances your range of motion. Its benefits include:

–       Boosting blood flow in your arms and legs

–       Enhancing the flexibility of your joints

 

Click Here For A Video Demonstration Of Garurasana

 

Asana 5 – Dandayamana-Janushirasana (Standing Head To Knee Pose)

 

Dandayamana-Janushirasana draws on your balance and flexibility. Its benefits include:

–       Boosting your balance

–       Improving your concentration levels

–       Increasing the flexibility of your hips and legs

–       Strengthening your leg muscles

 

Click Here For A Video Demonstration Of Dandayamana-Janushirasana

 

Asana 6 – Dandayamana-Dhanurasana (Standing Bow Pose)

 

Dandayamana-Janushirasana is another brilliant balancing exercise that fully stretches out your body. Its benefits include:

–       Boosting your concentration levels

–       Enhancing your balance

–       Increasing blood flow throughout your body

–       Improving the flexibility of your spine

–       Protecting against lower back pain

 

Click Here For A Video Demonstration Of Dandayamana-Dhanurasana

 

Asana 7 – Tuladandasana (Balancing Stick Pose)

 

Tuladandasana further develops your balance and concentration. Its benefits include:

–       Boosting your posture

–       Enhancing blood flow within your body

–       Improving your balance

–       Increasing your concentration levels

 

Click Here For A Video Demonstration Of Tuladandasana

 

Asana 8 – Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)

 

Dandayamana-Bibhaktapada-Paschimotthanasana is a challenging pose that stretches your legs to their limits. Its benefits include:

–       Boosting the health of your internal organs

–       Enhancing the flexibility of your legs, spine and upper back

–       Soothing sciatica

 

Click Here For A Video Demonstration Of Dandayamana-Bibhaktapada-Paschimotthanasana

 

Asana 9 – Trikanasana (Triangle Pose)

 

Trikanasana improves your flexibility and strength in equal measures. Its benefits include:

–       Boosting your nervous system

–       Improving the alignment of your spine

–       Increasing the flexibility of your hips and shoulders

–       Protecting against lower back pain

–       Strengthening your heart and lungs

 

Click Here For A Video Demonstration Of Trikanasana

 

 

 

Asana 10 – Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)

 

Dandayamana-Bibhaktapada-Janushirasana focuses on your legs and helps to relax your leg muscles. Its benefits include:

–       Boosting the flexibility of your leg muscles

–       Enhancing your balance

–       Improving your concentration levels

 

Click Here For A Video Demonstration Of Dandayamana-Bibhaktapada-Janushirasana

 

Asana 11 – Tadasana (Tree Pose)

 

Tadasana involves standing in a position that represents an upright tree. Its benefits include:

–       Boosting your concentration levels

–       Improving your balance

–       Protecting against herniated discs

–       Strengthening your core muscles

 

Click Here For A Video Demonstration Of Tadasana

 

Asana 12 – Padangustasana (Toe Stand Pose)

 

Padangustasana is a difficult pose that maximizes your balance levels. Its benefits include:

–       Boosting your balance

–       Enhancing your concentration levels

–       Increasing the flexibility of your feet, hips and knees

 

Click Here For A Video Demonstration Of Padangustasana

 

Asana 13 – Savasana (Corpse Pose/Dead Body Pose)

 

Savasana is the most relaxing pose in the sequence. Its benefits include:

–       Enhancing blood flow within your body

–       Promoting complete relaxation of your body, muscles and nervous system

–       Reducing your stress levels

 

Click Here For A Video Demonstration Of Savasana

 

Asana 14 – Pavanamuktasana (Wind Removing Pose)

 

 

Pavanamuktasana is another calming Bikram Yoga pose that stimulates blood flow in your legs. Its benefits include:

–       Increasing blood flow within your lower body

–       Preventing bloating, flatulence and wind

–       Soothing your digestive system

 

Click Here For A Video Demonstration Of Pavanamuktasana

 

 

Asana 15 – Pada-Hasthasana (Sit Up Pose)

 

Pada-Hasthasana stretches out your legs and soothes your spine. Its benefits include:

–       Boosting the flexibility of your leg muscles

–       Enhancing your posture

–       Increasing the range of motion within your spin

–       Improving blood flow within your lower body

 

Click Here For A Video Demonstration Of Pada-Hasthasana

 

Asana 16 – Bhujangasana (Cobra Pose)

 

Bhujangasana flexes your back and is great for your spine. Its benefits include:

–       Boosting your posture

–       Protecting against herniated discs

–       Relieving lower back pain

–       Strengthening your spine

 

Click Here For A Video Demonstration Of Bhujangasana

 

Asana 17 – Salabhasana (Locust Pose)

 

Salabhasana works your lower back and leg muscles. Its benefits include:

–       Protecting against varicose veins

–       Soothing lower back pain

–       Strengthening your spine

–       Toning your glutes

 

Click Here For A Video Demonstration Of Salabhasana

 

Asana 18 – Poorna-Salabhasana (Full Locust Pose)

 

Poorna-Salabhasana is similar to the previous pose but places more of an emphasis on your upper back and shoulders. Its benefits include:

–       Increasing the flexibility of your upper back and shoulders

–       Strengthening your upper back, shoulders and core muscles

 

Click Here For A Video Demonstration Of Poorna-Salabhasana

 

Asana 19 – Dhanurasana (Bow Pose)

 

Dhanurasana is the ultimate exercise for stretching out your back and shoulders. Its benefits include:

–       Boosting your nervous system

–       Expanding your lung capacity

–       Increasing blood flow within your body

–       Relieving back pain

–       Strengthening the back, spine, shoulders and core muscles

 

Click Here For A Video Demonstration Of Dhanurasana

 

Asana 20 – Supta-Vajrasana (Fixed Firm Pose)

 

Supta-Vajrasana soothes and stretches your back at the same time. Its benefits include:

–       Enhancing blood flow within your lower body

–       Increasing flexibility within your ankles, back, hips and knees

–       Protecting against herniated discs

–       Soothing rheumatism, sciatica and varicose veins

 

Click Here For A Video Demonstration Of Supta-Vajrasana

 

Asana 21 – Ardha-Kurmasana (Half Tortoise Pose)

 

Ardha-Kurmasana is a gentle pose that calms your body and mind. Its benefits include:

–       Lowering your stress levels

–       Increasing blood flow within your body

–       Promoting proper breathing

–       Relieving tension within your body

 

Click Here For A Video Demonstration Of Ardha-Kurmasana

 

Asana 22 – Ustrasana (Camel Pose)

 

Ustrasana opens up your back, chest, neck and shoulders. Its benefits include:

–       Boosting the flexibility of your back, neck and shoulders

–       Improving your posture

–       Supporting your nervous system

–       Relieving back pain

 

Click Here For A Video Demonstration Of Ustrasana

 

Asana 23 – Sasangasana (Rabbit Pose)

 

Sasangasana stretches your body in the opposite direction to the previous pose. Its benefits include:

–       Enhancing the flexibility of your back, neck and shoulders

–       Promoting good posture

–       Relieving tension within your body

–       Soothing back pain

 

Click Here For A Video Demonstration Of Sasangasana

 

Asana 24 – Janushirasana With Paschimotthanasana (Head To Knee Pose With Stretching Pose)

 

Janushirasana With Paschimotthanasana enhances the range of motion within your legs. Its benefits include:

–       Boosting the flexibility of your lower body and spine

–       Enhancing blood flow within your lower body

–       Relieving joint pain

–       Soothing sciatica

 

Click Here For A Video Demonstration Of Janushirasana With Paschimotthanasana

 

Asana 25 – Ardha-Matsyendrasana (Spine-Twisting Pose)

 

Ardha-Matsyendrasana is a difficult but rewarding pose that boosts your spine. Its benefits include:

–       Enhancing the flow of blood within your body

–       Increasing the flexibility of your back, shoulders and spine

–       Relieving back pain

–       Supporting your nervous system

 

Click Here For A Video Demonstration Of Ardha-Matsyendrasana

 

Asana 26 – Kapalbhati In Vajrasana (Blowing In Firm Pose)

 

Kapalbhati In Vajrasana is a heavy breathing exercise. Its benefits include:

–       Assisting in the removal of toxins from your body

–       Enhancing circulation within the body

–       Strengthening your lungs and abdomen

 

Click Here For A Video Demonstration Of Kapalbhati In Vajrasana

 

Summary

 

While this article serves as a great introduction to Bikram Yoga, there really is no substitute for a class. So go find your local Bikram Yoga studio, enroll today and experience the joys of a Bikam Yoga class.

Pranayama -- Standing Deep Breathing

Good for lungs and respiratory system.
Helps lungs reach their maximum expansion capacity.
Is very good for asthma, shortness of breath and nervousness.
Increases circulation to the body.

 

About Kriss Brooks

I’m Kriss Brooks and I’ve been in the fitness field for many years, actually, my entire life! Fitness is my passion and fitness is my life.

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