Bikram Yoga

Bikram Yoga is a sequence of 26 postures and 2 breathing exercises suitable for all ages and levels of ability. The sequence is practiced in a heated room to warm muscles, prevent injury, allow for a deeper workout and flush the body of toxins.

Benefits of Bikram Yoga: detoxification, toning, increased flexibility and strength, healing and prevention of injuries, weight loss, stress reduction, increased focus, increased lung capacity, stronger immune system, better circulation, fewer toxins, energy gain and feeling great!

Deep Breathing, Pranayama
• Mental relaxation
• Detoxification
• High blood pressure
• Relieves irritability
• Helps disturbed sleep, anxiety and panic
• Exercises nervous, circulatory and respiratory systems

Moon Pose, Ardha Chandrasana
• Skeletal and circulatory system
• Opens shoulder joints
• Relieves lower back pain
• Good for abdominal obesity
• Relieves bronchial distress
• Good for sciatic deformities
• Improves cell division
• Exercises colon, pancreas, kidneys, muscles, skeleton and glands

Awkward Pose, Utkatasana
• Overall body strength
• Opens pelvis
• Relieves menstrual cramping
• Shapes lower muscles
• Aligns skeletal system
• Flexibility in toes and ankles
• Works liver, intestines and pancreas
• Good for digestion, joint pain, immune disorders and knee arthritis

Eagle Pose, Garudasana
• Joint work
• Stretches central nervous system
• Pressure on lymphatic glands
• Shapes lower muscles
• Joint mobility at hip girdle
• Improves balance
• Good for varicose veins

Standing Head to Knee,
Dandayamana Janushirasana
• Mental strength and concentration
• Uses all major muscle groups and internal organs (primary – digestive, secondary – reproductive)
• Improves circulation and flexibility
• Good for diabetes
• Improves pancreatic functions
• Strengthens back muscles

Standing Bow Pulling Pose,
Dandayamana Dhanurasana
• Opens diaphragm
• Improves elasticity of spine
• Excellent for cardiovascular system and shoulders
• Activates digestive system
• Balances ovaries (good for infertility)
• Helps prostate problems

Balancing Stick Pose,
Tuladandasana
• Increases blood flow
• Prevents future cardiac problems
• Excellent for cardiovascular system and shoulders
• Relieves spine stress
• Stimulates pancreas, liver, spleen, nervous and circulatory system
• Great for emotional problems

Standing Separate Leg Stretching Pose, Dandayamana Bibhaktapada Paschimottanasana
• Good for brain problems (aneurysms and tumors) and psychotic depressions
• Helps constipation
• Good for abdominal obesity, diabetes and hyperacidity
• Increases circulation to adrenal glands
• Exercises muscular, adrenal and reproductive systems

Triangle Pose, Trikonasana
• Works all muscle systems
• Improves cardiovascular system
• Good for kidneys, thyroid, adrenal glands and shoulders
• Rids saddlebags
• Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders and chemical imbalances

Standing Separate Leg Forehead to Knee Pose, Dandayamana Bibhaktapada Janushirasana
• Balances blood sugar
• Compresses pancreas and kidneys
• Exercises endocrine, digestive and reproductive systems
• Helps depression and loss of memory, abdominal obesity and diabetes

Tree Pose, Tadasana
• Corrects bad posture
• Creates hip and knee mobility and total body traction
• Balances coccyx
• Tightens gluteus maximus
• Releases abdomen and lower back tension
• Helps with circulatory disorders, arthritis and rheumatism

Toe Stand Post, Padangusthasana
• Creates balance in body and mind
• Strengthens stomach muscles and weak joints
• Good for arthritis in knees and legs

Dead Body Pose, Shavasana
• Relaxes body and mind
• Relieves stress and tension
• Energizes body

Wind Removing Pose, Pavanamuktasana
• Relieves low back pain
• Helps constipation, flatulence and hyperacidity
• Tones abdominal muscles
• Massages ascending, descending and transverse colon
• Normalizes HLC acid

Sit Up
• Strengthens abdominal and leg muscles
• Increases flexibility in lower extremities
• Energizes body

Cobra Pose, Bhujangasana
• Strengthens, compresses and opens spine
• Increases tone of muscle fibers
• Accelerates circulation of spinovial fluid
• Relieves cervical spondylosis

Locust Pose, Salabhasana
• Strengthens, compresses and opens spine
• Increases tone of muscle fibers
• Accelerates circulation of spinovial fluid
• Relieves cervical spondylosis

Full Locust Pose, Poorna Salabhasana
• Strengthens, compresses and opens spine
• Increases tone of muscle fibers
• Accelerates circulation of spinovial fluid
• Relieves cervical spondylosis

Bow Pose, Dhanurasana
• Strengthens, compresses and opens spine
• Increases tone of muscle fibers
• Accelerates circulation of spinovial fluid
• Relieves cervical spondylosis

Fixed Firm Pose, Supta Vajrasana
• Lubricates joints
• Forms abdominal and thigh muscles
• Stretches hips and diaphragm
• Relieves lower back pain
• Helps sciatica, rheumatism, gout, diabetes and varicose veins

Half Tortoise Post, Ardha Kurmasana
• Cures insomnia
• Stretches spine, lower lungs and hips
• Increases circulation to heart and brain
• Relieves stress, migraines, stomach discomfort, digestion problems and constipation

Camel Pose, Ustrasana
• Stretches throat and neck
• Sends fresh blood to kidneys
• Stimulates nervous system and eliminates toxins
• Great for lungs, back and problems in bronchial plexus
• Strengthens back and shoulder muscles
• Opens rib cage, heart, lungs and digestive system

Rabbit Pose, Sasangasana
• Compresses thyroid
• Balances hormones
• Stimulates nerves behind eyes
• Improves flexibility of scapula
• Cures insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects

Separate Leg Streching Pose,
Janushirasana and Paschimottanasana
• Good for diabetes
• Balances blood sugar levels
• Improves flexibility of sciatica and ankle joint
• Increases circulation to liver, spleen and pancreas
• Stimulates thymus, digestion and immune system
• Stretches/strengthens pelvic girdle, hip joints, shoulder muscles and spine

Spine Twisting Pose,
Ardha Matsyendrasana
• Prevents slipped discs
• Opens rib cage and stretches spine
• Good for abdominal and respiratory muscles and arthritis
• Increases circulation to spinal nerves, veins and tissues
• Relieves back pain and deformity in spine lumbar
• Massages kidneys, liver, gall bladder, spleen and pancreas

Blowing in Firm Pose,
Kapalabhati
• Detoxifies – brings mental clarity
• Strengthens abdominal muscles
• Energizes body with oxygen
• Normalizes bowels and increases circulation
• Good for heart, high blood pressure and respiration