Bikram Yoga Poses

Dear Internet Yogi,

Here you'll find an extensive resource featuring the 26 Bikram Beginner Yoga poses, along with detailed benefits for each and enlargeable photos.

Scroll down, click on each thumbnail or link below to go to the specific pose to view full size and mega-size pictures and learn physical benefits relevant to that posture. Discuss these poses and more on our Hot Yoga Forum (opens new window) .

If you need some brief notes to read straight away about this amazing series then you'll find them at the bottom of this page. Or if you are able to take some time and look around the rest of the site, you'll find tons more useful information!

Latest Forum Posts ...

• Bruising/Burst Capillaries around Eyes
  I started bikram yoga about a month ago and have been attending class 2-3 times a week.  The past few sessions I have been getting ALOT of very small red dots under the skin directly under and around my eyes, and also on my eyelids.  It looks very...
  
  
• Struggling with this one
  Hi I am new to Bikram… only 3 classes so far. This pose is causing me to get frustrated because I cannot touch my hands together! I can barely reach at all. I am by no means fat, but carry a couple more kilos than I would like and feel like my si...
  
  
• Grabbing my hands behind my back?
  Hello, I have been practicing Bikram yoga for a little under two months. I love it and have been going six days a week. I noticed in this pose a few students are grabbing their hands behind their backs. For instance if my left leg is on the grou...
  
  
• Stomach Cramp in Rabbit
  Every time I’m in rabbit, I seem to get this crazy stomach cramp in one of my upper abdominal muscles. I find that it’s worse the more i suck my stomach in. Is this normal and is there anything I can do to prevent it?
  
  
• Tingling Pain in Calves and feet during straight leg Poses?
  Hello. I have recently (in the past 2 months) started taking Yoga and Pilates at least once a week at my gym. I am taking Water Areobics 3 X week and Sculpt with weights about once a week. Usually work out 5 days a week. I am not real flexible, bu...
  
  
• Hands under feet?
  I’ve found it incredibly uncomfortable to keep my fingers under the outside edges of my feet in this pose.  I’ve never been able to make it all the way through - I always end up either grabbing my ankles, resting my fingers alongside the feet, or...
  
  
• Do hot yoga practitioners have odd body temperatures?
  I am wondering if our hot yoga practice causes us to be more sensitive to temperature changes??? It is late August here in the northeastern US, getting a bit chilly in the mornings and evenings.  I am so cold!!!  I mentioned it to a few people a...
  
  

 

Start with Pranayama breathing

1. Pranayama

Standing series

2. Arda Chandrasana, Pada Hastasana	3. Utktasana	4. Garurasana
5. Dandayamana Janushirasana	6. Dandayamana Dhanurasana	7. Tuladandasana
8. Dandayamana Bibhaktapada Paschimottanasana	9. Trikanasana	10. Dandayamana Bibhaktapada Janushirasana
11. Tadasana	12. Padangustasana	13. Savasana
Floor series
14. Pavanamuktasana	15. Sit-up	16. Bhujangasana
17. Salabhasana	18. Poorna Salabhasana	19. Dhanurasana
20. Supta Vajrasana	21. Ardha Kurmasana	22. Ustrasana
23. Sasangasana	24. Janushirasana with Paschimottanasana	25. Arda Matsyendrasana

Finish with Kapalbhati breathing

26. Kapalbhati

 

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The Bikram Yoga Series - a very brief summary

Bikram’s Beginner Hatha Yoga series is a carefully crafted 90-minute sequence of 26 yoga poses designed to work into every part of the body. Bikram claims these yoga poses work “every single tendon, ligament and muscle, from bones to skin, inside out”!

Many of our regular students attest to this, feeling the benefits from their very first class.

Read testimonials to the amazing and rapid benefits of this body-toning series.

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The series begins with a breathing warm up, progressing into an energetic standing series, followed by a spine-stretching floor sequence and finishing with an energising and cleansing Kapalbhati breathing. The series flows beautifully, with each pose balancing the previous and setting up the following. A brief savasana between every pose ensures maximum integration of the benefits.

All poses (or 'asanas') are practiced twice with one exception. This aids deeper stretching, teaches students good body awareness and allows for immediate application of any corrections to alignment given by the instructor.

Each asana also has specific benefits which are summarised over 26 separate and extensive pages of benefits. Each stage is accompanied by detailed photos, 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 and advanced alignment during class. Beginners can read more about how easy and accessible this series is and what to prepare for by clicking here.

A fully mirrored studio allows students to self-correct and practice correct alignment. Correct alignment is considered more essential than ‘depth’ as it provides for deeper and safer benefits. Students are encouraged to ‘try easy’ and surrender to the series rather than force their bodies to open up. The scientific nature of the sequence and the heated room, plus a regular practice, ensures depth will come. Why not check out photos of students taken during class.

Please note that this series should not be practiced unsupervised by beginners and should always be practiced in a room heated to at least body temperature and preferably with a high (over 50%) humidity.

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