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What is Bikram Yoga and what can it do for you?
26 Postures Sequence
Bikram’s 26 Postures SequenceBikram’s 26 Postures Sequence


      Bikram Yoga is a 26 postures sequence that is performed in a heated room of up to 105 degrees Fahrenheit, which contributes to the release of toxins and increases flexibility, which reduces the risk of injury. (It must be said that you should always check with your doctor before starting any type of exercise routine) Each posture contributes to a specific body area and promotes wellness. Going from left to right, top to bottom of the image you will learn what the pose does according to Bikram Yoga located in Kearny Mesa, CA.

1. Pranayama -Standing deep breathing

  • A breathing exercise that expands the lungs and rib cage. Contributing to a better respiratory system, increasing circulation and decreasing mental stress.

2. Ardha Chandrasana with Pada Hastasana- Half moon pose with hands to feet pose

  • Makes those love handles disappear and strengthen the core of the body.

3. Utkatasana- Awkward pose

  • Leg muscles receive some extra stimulation that contributes to strengthening and firming of various leg muscles as well as toning the upper arms.

4. Garurasana- Eagle pose

  • Firm’s calves, thighs, hips and abdomen.

5. Dandayamana Janushirasana- Standing head to knee pose

  • Works out biceps triceps and back muscles as well as the strengthening hamstrings and leg muscles.

6. Dandayamana Dhanurasana-Standing bow pulling pose

  • Develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs and improves the flexibility and strength of the lower spine.

7. Tulandandasana- Balancing stick pose

  • Improves the strength and flexibility of all the back, shoulder, upper arm and hip muscles.

8. Dandayamana Bibhaktapada Paschimottanasana-Standing separates leg-stretching pose

  • Improves flexibility in the pelvis, ankles, hip joints and vertebrae of the spine.

9. Trikanasana- Triangle pose

  • Improves every muscle, joint, tendon and internal organ. Provides strength and flexibility of the hip joint and muscles of the side of the torso.

10. Dandayamana Bibhaktapada Janushirasana- Standing separate leg head to knee pose

  • Assists in abdominal obesity

11. Tadasana- Tree pose

  • Corrects bad posture, creates hip and knee mobility, creates total body traction.

12. Padangustasana- Toe stand

  • Strengthens stomach muscles and weak joints.

13. Savasana- Corpse pose

  • Helps center you and prepares you for the rest of the postures series.

14. Pavanamuktasana- Wind removing pose

  • Helps tone the abdominal wall.

15. Sit Up

  • Strengthens and tightens the abdomen

16. Bhujangasana- Cobra pose

  • The arching of the spine increases flexibility and strength.

17. Salabhasana- Locust pose

  • Same benefits as Cobra pose and even more effective on increasing elasticity of the entire spine, as well as toning muscle fibers.

18. Poorna Salabhasana- Full locust pose

  • Helps improve elasticity in whole spine, firms upper arms, hips and thighs, increases tone of muscle fibers.

19. Dhanurasana- Floor bow pose

  • Strengthens and firms the buttocks, thighs and legs, hips, abdomens and arms.

20. Supta Vajrasana- Fixed firm pose

  • Excellent for the abdominal muscles and stretching the hip joints and diaphragm.

21. Ardha Kurmasana- Half tortoise pose

  • Increases flexibility of the hips and brings that much needed oxygen to the brain.

22. Ustrasana- Camel pose

  • Great breathing exercise for the heart and lungs.

23. Sasangasana- Rabbit pose

  • Increases flexibility of scapula, stimulates nerves behind eyes.

24. Janushirasana with Paschimottanasana- Head to knee pose with intense stretching posture

  • Increases the strength and tone of the upper arms as well as stretching the spine.

25. Ardha Matsyendrasana- Spine twisting pose

  • Compresses and stretches spine from the bottom to the top.

26. Kapalbhati in Vajrasana- Blowing in firm pose

  • Trims the waist line and tones the stomach muscles.


Now that you have read about the 26 postures sequence see exactly how viewing the video provided by Jennifer Parker, eHow Presenter, does it. Then give it a try and let me know what you think by leaving a comment. Remember not everyone starts off as flexible, it is something that you gradually build up to.


Bikram Yoga Kearney Mesa

If you would like even a broader description of each posture you should try the link below:

Quick Fit Yoga