Bikram Yoga has a sequence of 26 postures that are done in a room at about 105 degrees for 90 minutes. In yoga studios, there are a lot of modifications to this, but that’s how it’s meant to be. A lot of people are very skeptical of hot yoga and Bikram Yoga, so so here are the postures with their benefits. This is a challenging “workout,” yet the most rejuvenating thing I have done in a long time. I run, lift weight, do a variety of other cardio workouts, and this is the most well-rounded workout by far. Below are the 26 postures of Bikram Yoga:
Standing Deep Breathing (Prana Yama): warm up from inside out, mental relaxation, helps with sleep disorders and irritability, helps maintain good blood pressure, fresh oxygenated blood to the body, and breathing is the most important part of yoga.
Half Moon Pose (Ardha Chan Dra Sana): Abdominal muscles, releases frozen shoulders, trims the stomach, and good for back pain and aids the recovery of slipped or ruptures discs.
Awkward Pose (Ut Ka Ta Sana): Three part series – relieves sciatica, opens chest and pelvic area, strengthens quadriceps, helps alleviate joint pain, aligns skeletal system back to one line, and helps with arthritis of the knees.
Eagle Pose (Prana Yama): Compression posture, works all 12 major joints of the body, compresses blood and then releases fresh blood to joints, allows control of sexual synergies, improves balance.
Standing Head to Knee Pose (Danday Amana Jan U Shi Ra Sana); Develops patience and concentration, reduces diabetes, avoids sciatica, quad muscles are built, and strengthens muscles around the knee.
Standing Bow Pulling Pose (Danday Amana Dhan U Ra Sana): Increases circulation to heart and lungs, balances energy, improves spine elasticity, marriage between strength and balance, regulates menstrual cycle, helps with lower back pain, and practices patience.
Balance Stick Pose (Tula Dan Da Sana): Only 10 seconds, most cardiovascular pose in the series, increases blood flow all over, gets the stomach trim, all arteries receive blood flow, clears blockages of the arteries to prevent cardiac issues.
Standing Separate Leg Stretching Pose (Danday Amana Bib Hak Tapada Paschi Mot Than Asana): Relieves depression, loss of memory, constipation, increases circulation to brain and adrenal glands, stretches hamstrings and spine.
Triangle Pose (Tri Kan Asana): Master pose, marriage between the heart and lungs, changes chemical imbalances, helps with menstrual disorders, good for hip and back pain.
Standing Separate Leg Head to Knee (Danday Amana Bib Hak Tapada Janu Shi Rasana): Helps maintain good blood sugar, compression of the pancreas and kidney, massages pineal and thyroid, and helps with colds, sinuses, and migraines
Tree Pose (Tad Asana): Creates hip and knee flexibility, balance, creates total body traction, releases abdominal tension, aids in rheumatism and circulatory disorders.
Toe Stand Pose (Pa Dan Gust Asana): Creates balance in body and mind, strengthens abdominal muscles, helps to avoid gout, arthritis of the knee and leg, strengthens weak joints, and challenges mental concentration.
Dead Body Pose (Savasana): Returns the body to natural state.
Wind Removing Pose (Pa Va Na Muk Ta Sana): Massages the ascending, descending, and transverse colon, stretches tight hips, and straightens the spine.
Sit Up Pose (Bikram): Tightens abdominals, and releases toxins from the lungs.
Cobra Pose (Bhu Jan Ga Sana): Prevents osteoporosis and strengthens back muscles.
Locust Pose (Sa Lab Ha Sana): Isometric pressure and promotes muscle power all over the spine, tennis elbow, carpal tunnel, and arthritis.
Full Locust Pose (Poorna Salab Hasana): High blood pressure and back extension.
Bow Pose (Dha Nur Asana): Works entire spine, helps with back pain, scoleosis, and holds vertebrae in position.
Fixed Firm Pose (Supta Vaj Rasana): Stretches and strengthens psoas muscles, stretches ankle and knee joints, relieves lower back pain, slims thighs, firms abdomins and calves, helps with sciatica, gout, varicose veins, and hernias.
Half Tortoise Pose (Ardha Kur Ma Sana): Maximum relaxation, cures indigestion, constipation, and flatulence, good for emphysema and asthma, and increases blood flow to the brain bringing mental clarity and good memory.
Camel Pose (Ustra Sana): Opens the chest, strengthens back and shoulder muscles, compresses the spine, emotional release, nervous system stimulated, and improved flexibility of the neck and spine.
Rabbit Pose (Sanang Asana): Spine may be lengthened, maintains mobility and elasticity of the spine and back muscles, nurtures the nervous system, and brings blood to the brain.
Separate Leg Stretching Pose (Janu Shi Rasana): Increases flexibility of the shoulder muscles, hip joints, and last 5 vertebrae, stretches sciatic nerve, and increases circulation to the liver, spleen, thyroid, thymus, and instestines.
Spine Twisting Pose (Ardha Mat Syen Dra Sana): Twists the spine from top to bottom at the same time, prevents slipped discs, scoliosis, arthritis, and rheumatism, increases circulation to spinal nerves, veins, and tissues, relieves lethargy, helps cure vertigo, and improves flexibility of the spine.
Blowing in Firm Pose (Kapal Bhati in Vaj Rasana): Rids the body of toxins, energizes and revitalizes the body, and helps bring mental clarity and alertness.
That was a lot of information; read at your leisure and for reference. Remember, the most important thing is to breathe. Your breath can be your saving grace when you get anxious, dizzy, nausea, or tired during your practice!!