Bikram Yoga is a system of yoga that was created by Bikram Choudhury, and became popular in the early 1970’s. Choudhury created Bikram Yoga from traditional hatha yoga techniques. It is a hot yoga style, consisting of 26 postures and two breathing exercises. Ideally, it is practiced in a room that is heated to 40 °C (104 °F) with 40% humidity. All official Bikram classes are taught by Bikram-certified teachers, who have completed nine weeks of training endorsed by Choudhury. Bikram-certified teachers use a standardized dialogue to teach the classes.

The 26 Postures

yoga postures, asanas, bikram

Bikram Yoga’s 26 posture sequence was developed to systematically move fresh, oxygenated blood to the body, and restore all the bodily systems to healthy working order. As a result of regular practice, proper weight, muscle tone, good health, and a sense of well being should follow. Below is the list of 26 Hatha Yoga postures and their benefits.

  1. Standing Deep Breathing – To help prevent respiratory problems
  2. Half Moon Pose – Strengthens muscles in body’s core along with improving flexibility of the spine
  3. Awkward Pose – Helps tone and shape legs while it may relieve arthritis in the legs
  4. Eagle Pose – Opens up the 14 largest joints and helps fresh blood move through the reproductive system
  5. Standing Head To Knee Pose – Improves the sciatic nerves flexibility and may strengthen hamstrings plus other leg muscles
  6. Standing Bow Pose – Helps develop balance while potentially firming upper thighs and the abdominal wall
  7. Balancing Stick Pose – Helps send blood to the heart, cleansing the arteries and veins
  8. Standing Separate Leg Stretching Pose – Helps stretch and strengthen sciatic nerves and tendons in the legs
  9. Triangle Pose – May help alleviate lower back pain and crooked spines while improving muscles and internal organs
  10. Standing Separate Leg Head To Knee Pose – May help regulate metabolism and immune system while trimming the lower body
  11. Tree Pose – Helps improve posture, balance and flexibility while strengthening oblique muscles
  12. Toe Stand Pose – Helps strengthen knees, ankles, and feet while potentially reducing hemorrhoid problems
  13. Corpse Pose – Helps circulation and the blood flows throughout the body to create internal cleansing
  14. Wind Removing Pose – Compresses the digestive system and helps strengthen the arms, abdomen and thighs while improving hip flexibility
  15. Situp – Helps increase flexibility to stretch the spine and improves circulation of the legs by working the muscles
  16. Cobra Pose – Helps strengthen the spine and may relieve pain from scoliosis, arthritis and menstrual disorders while potentially improving the digestive system
  17. Locust Pose – Similar benefits as Cobra, also helps strengthen the upper spine and legs
  18. Full Locust Pose – May relieve pain from scoliosis and slipped discs while strengthening the middle spine and increasing elasticity of the rib cage
  19. Bow Pose – Helps increase circulation and strength of the spine while revitalizing the spinal nerves and opening up the rib cage to expand lungs
  20. Fixed Firm Pose (lit. Reclining Thunderbolt Pose) – Helps improve strength and flexibility of the lower spine, knees, hips and ankle joints while increasing circulation that may relieve pain
  21. Half Tortoise Pose – Helps increase blood flow to the brain and stretches the lower part of the lungs while relieving tension in the neck and shoulders
  22. Camel Pose – Stimulates the nervous system and improves flexibility of the spine and neck while stretching the abdominal organs and throat
  23. Rabbit Pose – Increases elasticity of the spine and back muscles while potentially helping to alleviate colds or sinus problems and may relieve tension near the neck and shoulders
  24. Head To Knee Pose with Back Stretching Pose – May improve digestion and circulation in the bowels while helping the immune system
  25. Spine Twisting Pose (lit. Half Lord of the Fishes Pose) – Helps improve elasticity of the spine and increases circulation in the spinal nerves while relieving lower back pain
  26. Blowing In Firm Pose (lit. Skull Illuminating) – Strengthens the abdominal organs while increasing the elasticity of the lungs and helping improve digestion and circulation




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