Do you know that Bikram yoga poses are kind of unique? How do you actually do them? Here’s an ultimate guide of all of them!
Bikram yoga poses are probably some of the most unique. It’s not because they’re not found in other forms of yoga but because they have to be performed in sequence. Yup, you’ve read it right. To do Bikram is to follow each of these as they are listed.
Bikram Yoga Poses | Ultimate Guide to Detailed Postures
While it can be confusing, having a guide will help you perfect this type of yoga. To make sure that you don’t miss out on any of them, I’ve created here the complete rundown of the 26 Bikram yoga poses:
1. Standing Deep Breathing (Pranayama)
The first posture is called Standing Deep Breath. It involves getting used to proper inhale and exhale and prepares the body for more complicated movements later.
2. Half-Moon Pose (Ardha-chandrasana)
In a Half Moon Pose, you join your hands together up then without bending your knees, you begin to move your hips toward the sides, front, and back while bending the arms.
3. Awkward Pose (Utkatasana)
The Awkward Pose requires good balance since you have to do a “squat” with your toes. But it can help relieve the pain of your joints.
4. Eagle Pose (Garurasana)
Don’t be overwhelmed by the different body twists. Once you develop good balance, this becomes easy-peasy. The posture can improve blood flow, helping you last until the end of the session, and enhance flexibility.
5. Standing Head to Knee (Dandayamana-janushirasana)
This is another challenge for those with poor balance, but hey, a lot don’t come easy the first time, right? The goal of the posture is to promote flexibility as you try to bring your head as close as possible to your raised knee.
6. Standing Bow Pose (Dandayamana-dhanurasana)
It may not look like it, but the Standing Bow Pose strengthens and tones the abdominal muscles.
7. Balancing Stick (Tuladandasana)
Aside from balance, this posture improves your concentration. After all, you can’t last long in this pose if you don’t have one. Further, with the way the blood circulates around the cardiac region, Balancing Stick is good for the heart.
8. Standing Separate Legs Stretching Pose (Dandayamana-bibhaktapada-paschimotthanasana)
Looks easy but not really. One of the biggest challenges is balance. You may also feel disappointed when you cannot touch your ankles. But remember, patience is a virtue. When you need help, use yoga blocks during your first few tries.
9. Triangle Pose (Trikanasana)
This is an awesome posture for those who are feeling pain in the lower back or have a weak curvature of the spine.
10. Standing Separate Leg Head to Knee Pose (Dandayamana-bibhaktapada-janushirasana)
I love how this increases one’s flexibility! Aside from that, it feels really good in the lower back.
11. Tree Pose (Tadasana)
One of the best ways to exercise and test your balance is to do a tree pose. It also encourages healthy joints of the hips and ankles.
12. Toe Stand (Padangustasana)
Consider this as an upgrade to the Awkward Pose. In other words, if you get Awkward, there’s no reason why you won’t learn this.
13. Dead Body Pose (Savasana)
Also referred to as Corpse Pose, this posture is significant in returning blood circulation to normal and to usher the “relaxation” phase of Bikram.
14. Wind-Removing Pose (Pavanamuktasana)
The objective here is to bring your knees and pull it in as hard as you can while breathing normally and keeping your elbow close to your body.
15. Sit Up (Pada-hasthasana)
This is quite different from the sit-ups done in other types of exercises. Aside from flexibility, this tones the lower torso.
16. Cobra Pose (Bhujangasana)
This is a powerful yoga posture for those who have issues with their thighs. Moreover, this develops the arms as you try to lift the front part of the body.
17. Locust Pose (Salabhasana)
It engages the muscles of the arms, legs, shoulders, and chest.
18. Full Locust Pose (Poorna-salabhasana)
A variation of the Locust Pose, the Full Locust creates a nice stretch around the chest area, as well as strengthens the middle part of the back.
19. Bow Pose (Dhanurasana)
This can be helpful if you feel you have weak back muscles, particularly in the upper torso. Further, this helps avoid spine compression, which can be painful.
20. Fixed Firm Pose (Supta-vajrasana)
This can be painful for the upper thighs, and you may not be able to bend backward fully in the first few tries. However, this promotes blood flow in the lower torso.
21. Half Tortoise Pose (Ardha-kurmasana)
When you’re under stress, this posture can help reduce it as it removes the tension around the neck and shoulders.
22. Camel Pose (Ustrasana)
You’re almost done with your Bikram yoga session. It’s time to revv up your energy with this beautiful Camel Pose.
23. Rabbit Pose (Sasangasana)
The Rabbit Pose can stimulate immunity and hormones as well as lengthen the spine.
24. Head to Knee Pose and Stretching Pose (Janushirasana And Paschiomotthansana)
This can improve the joints of your ankles and knees, as well as your lower back. This also promotes good blood circulation in your major internal organs.
25. Spine Twisting Pose (Ardha-matsyendrasana)
As its name implies, this twisting pose is intended to exercise the spine, preparing your body to future yoga stretches and postures.
26. Blowing in Firm Pose (Kapalbhati In Vajrasana)
You begin the session with calmness and end it the same way, although this one uses forceful exhales to improve the abdominal muscles.
I know you’re interested to know how all of these Bikram yoga poses work out together, so I’m sharing this tutorial for beginners from Kelli Wild:
You’re done! Usually, you can complete the entire sequence of Bikram yoga poses within 90 minutes, with each pose held between 10 seconds to a minute. Just remember that patience is a virtue. Practice, practice, practice. Before you know it, you’re good at it and you won’t need this guide anymore.
Learn more about Bikram yoga poses! Read our posts about them here.