Bikram Yoga is a sequence of 26 hatha yoga postures and 2 breathing exercises developed by Bikram Choudhury. It is a 90 minute class, taught by a certified Bikram Yoga Instructor, completed in a room heated to forty degrees. The class is challenging but accessible to everyone of all ages and abilities.

The sequence systematically works every part of the body, stimulating every system, organ, blood vessel, ligament and muscle to attain maximal health and optimal function. Bikram yoga is an amazing system of exercise that is designed to balance and strengthen everything, helping prevent illness, repair injuries and stimulate the body’s natural ability for growth and repair. In addition, the series of postures combine skills of concentration, patience, determination and self-control, which lead to mental clarity and an increased ability to deal with stress.

 

Standing Deep Breathing 1

Standing Deep Breathing 1

  • Increases lung capacity and helps with breathing problems
  • Mental relaxation
  • Detoxification
  • Helps with insomnia, nervousness, and irritability
  • Good for heart and high blood pressure
  • Works the nervous, respiratory and circulatory systems

Standing Deep Breathing 2

Standing Deep Breathing 2

  • Increases lung capacity and helps with breathing problems
  • Mental relaxation
  • Detoxification
  • Helps with insomnia, nervousness, and irritability
  • Good for heart and high blood pressure
  • Works the nervous, respiratory and circulatory systems

Half Moon

Half Moon

  • Strengthens every muscle in the body’s core, especially in the abdomen, and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezious muscles.
  • It increases the flexibility of the spine, from coccyx to neck; promotes proper kidney function; and helps to cure enlargement of the liver and spleen.
  • Trims the waistline, hips, abdomen, buttocks and thighs.
  • Gives quick energy and vitality
  • Revitalizes liver, spleen, pancreas, and kidneys
  • Exercises the colon pancreas and kidney
  • Works deltoid, trapezius, pectoralis major and hamstrings
  • Helps lower back pain, constipation, obesity, scoliotic deformities and frozen shoulders
  • Corrects bad posture

Backward Bending

Backward Bending

  • Stimulates the sympathetic nervous system
  • Helps counteract damage of bad posture
  • Relieves back pain
  • Realigns the spine
  • Promotes proper kidney function
  • Helps with digestive function
  • Helps to break through insecurity and fear
  • Relieves stress
  • Tones and strengthens hip, gluteus and leg muscles.
  • Tones and strengthens arm and shoulder muscles

Hands to Feet Pose

Hands to Feet Pose

  • Improves blood circulation to the brain and legs
  • Stretches the spine and increases flexibility
  • Works the muscles, ligaments and tendons of the legs
  • Stretches the sciatic nerve
  • Strengthens the gluteus muscles
  • Strengthens the shoulders and upper back

Awkward Pose 1

Awkward Pose 1

  • Increases joint flexibility of the hips, knees and ankles
  • Increases circulation to the hips, knees and ankles
  • Helps neuropathy
  • Alleviates join pain and arthritis of the knees
  • Relieves sciatica
  • Works quadriceps & deltoids
  • Helps to strengthen and realign joints of the legs; hips knees and feet

Awkward Pose 2

Awkward Pose 2

  • Increases joint flexibility of the hips, knees, ankles and toes
  • Increases circulation to the hips, knees, feet and toes
  • Alleviates join pain and arthritis of the knees
  • Relieves sciatica
  • Works quadriceps & deltoids
  • Increases balance and core strength

Awkward Pose 3

Awkward Pose 3

  • Increases joint flexibility of the hips, knees, ankles and toes
  • Increases circulation to the hips, knees, feet and toes
  • Alleviates join pain and arthritis of the knees
  • Relieves sciatica
  • Works quadriceps & deltoids
  • Increases balance and core strength
  • Helps lubricate the knee joints

Eagle Pose

Eagle Pose

  • Improves flexibility of ankles, knees, hips, wrists, elbows, and shoulders
  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control
  • Improves function of central nervous system

Standing Head to Knee Pose

Standing Head to Knee Pose

  • Develops concentration, determination, and patience
  • Improves flexibility of sciatic nerve
  • Good for diabetes

Standing Bow Pulling Pose

Standing Bow Pulling Pose

  • Flushes out kidneys helping to eliminate toxins
  • Increases circulation to the heart and lungs
  • Improves elasticity of the spine
  • Opens diaphragm and lungs
  • Improves sciatica
  • Improves lower spine and relieves lower back pain

Balancing Stick Pose

Balancing Stick Pose

  • Strengthens the heart muscle
  • Improves circulation
  • Increase lung capacity
  • Works the pancreas, kidneys and spleen
  • Works muscular, reproductive, nervous and circulatory systems
  • Clears arteries

Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

  • Helps and prevents sciatica
  • Helps functioning of most abdominal organs
  • Brings blood to the brain
  • Good for constipation, abdominal obesity and hyper acidity
  • Increased circulation to the brain and adrenal glands
  • Good for small and large intestines

Triangle Pose

Triangle Pose

  • Improves every muscle, joint, tendon, and internal organ
  • Revitalizes nerves, veins, and tissues
  • Improves crooked spines
  • Good for kidneys
  • Helps to correct chemical imbalances in the body
  • Helps colitis constipation
  • Helps hip and back pain
  • Helps balance menstrual disorders
  • Cardiovascular benefits
  • Works the circulatory, digestive, immune and reproductive systems

Standing Separate Leg Head to Knee Pose

Standing Separate Leg Head to Knee Pose

  • Helps manic depression
  • Helps abdominal obesity, diabetes, thyroid, blood and sugar balance
  • Helps endocrine, reproductive and digestive systems
  • Stretches, tones, and decongests the spinal column, nervous system
  • Massages the pancreas, liver, gallbladder, kidneys, spleen, and intestines
  • Works obliques, iliosoas, quads, deltoids, trapezious, biceps and triceps

Tree Pose

Tree Pose

  • Improves posture and balance
  • Improves circulatory disorders
  • Increases flexibility of ankles, knees, and hips
  • Helps inflammation of the lower back

Toe Stand Pose

Toe Stand Pose

  • Develops psychological and mental powers, especially patience
  • Improves balance
  • Strengthens the stomach muscles
  • Improves strength and flexibility of the hips, knees, ankles and toes
  • Strengthens the legs
  • Helps with hemorrhoid problems

Dead Body Pose

Dead Body Pose

  • Helps regulate blood pressure
  • Improves concentration
  • Good for hypertension, nervousness, anxiety, and irritability

Wind Removing Pose 1

Wind Removing Pose 1

  • Helps and prevents constipation and irritable bowel syndrome
  • Improves digestive function
  • Works the ascending and descending colon
  • Improves flexibility of the hip joints and relieves lower back pain
  • Stimulates the liver, small and large intestine, and spleen
  • Strengthens fingers, hands and arms
  • Helps in regulating metabolism
  • Stimulates the immune system

Wind Removing Pose 2

Wind Removing Pose 2

  • Helps and prevents constipation and irritable bowel syndrome
  • Improves digestive function
  • Works the transverse colon
  • Improves flexibility of the hip joints and relieves lower back pain
  • Stimulates the liver, small and large intestine, and spleen
  • Helps in regulating metabolism
  • Stimulates the immune system
  • Increases circulation to female reproductive organs

Sit-up 1

Sit-up 1

  • Strengthens and tightens the abdomen
  • Increases flexibility of the spine, hamstrings, and sciatic nerve
  • Improves vitality
  • Encourages detoxification

Sit-up 2

Sit-up 2

  • Strengthens and tightens the abdomen
  • Increases flexibility of the spine, hamstrings, and sciatic nerve
  • Improves vitality
  • Encourages detoxification

Cobra Pose

Cobra Pose

  • Increases spinal strength and flexibility, relieves low back pain
  • Helps relieve stress by improving functioning of kidneys and adrenals
  • Strengthens and firms abdomen, hips, legs, buttocks and arms
  • Opens and stretches the heart and lungs

Locust Pose 1

Locust Pose 1

  • Increases spinal strength and flexibility, relieves low back pain
  • Strengthens gluteus and thigh muscles
  • Helps relieve stress by improving functioning of kidneys and adrenals
  • Increases flexibility of the neck
  • Increases strength and flexibility of the shoulders, wrists and forearms
  • Great for repetitive strain injuries of the wrists and arms
  • Massages the internal organs
  • Improves digestion

Locust Pose 2

Locust Pose 2

  • Increases spinal strength and flexibility, relieves low back pain
  • Strengthens gluteus and thigh muscles
  • Helps relieve stress by improving functioning of kidneys and adrenals
  • Increases flexibility and strength of the back, arms and shoulders
  • Increases flexibility of the shoulders, wrists and forearms
  • Great for repetitive strain injuries of the wrists and arms
  • Massages the internal organs
  • Improves digestion

Full Locust Pose

Full Locust Pose

  • Same as Cobra and Locust
  • Massages internal organs
  • Opens the chest

Bow Pose

Bow Pose

  • Combines all the benefits of Cobra, Locust, and Full Locust
  • Improves flexibility of the entire spine
  • Invigorates the nervous system
  • Improves flexibility of hip and shoulder joints

Fixed Firm Pose

Fixed Firm Pose

  • Strengthens and improves flexibility of lower spine, hips, knees and ankles
  • Good for sciatica and varicose veins
  • Helps to cure gout and rheumatism in the legs
  • Helps to cure and prevent hernia

Half Tortoise Pose

Half Tortoise Pose

  • Provides maximum relaxation
  • Calming to the nervous system
  • Cures indigestion, constipation and flatulence
  • Stretches the lower lungs, good for emphysema and asthma
  • Good for diabetes and anemia
  • Massages heart, lungs, and coronary arteries

Camel Pose

Camel Pose

  • Produces maximum compression of the spine which stimulates the nervous system
  • Improves flexibility of the neck and shoulders
  • Good for osteoporosis
  • Good for diabetes, high blood pressure, and bronchial spasms
  • Good for constipation
  • Strengthens the back and shoulder muscles

Rabbit Pose

Rabbit Pose

  • Maintain mobility and elasticity of spine and back muscles
  • Nurtures the nervous system, helps with depression
  • Stimulates all glands and organs of the body
  • Helps Diabetes
  • Helps with colds, sinus and throat problems
  • Good for thyroid, parathyroid and larynx

Head to Knee

Head to Knee

  • Helps balance blood sugar levels
  • Good for diabetes
  • Good for the immune system
  • Improves kidney function
  • Increased circulation to the liver, spleen, pancreas, thyroid & thymus glands and intestines.

Stretching Pose

Stretching Pose

  • Stretches the back of the legs
  • Stretches and lengthens the entire spine
  • Massages the internal organs, especially the digestive organs
  • Relieves digestive problems
  • Relieves problems with sciatica
  • Invigorates the nervous system

Spine Twisting Pose

Spine Twisting Pose

  • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Helps sciatica
  • Improves digestion
  • Helps with problems of the wrists, elbows and forearms

Blowing in Firm Pose

Blowing in Firm Pose

  • Improves oxygenation to the body
  • Helps to rid the body of toxins
  • Energizes and revitalizes the body, brings metal clarity and alertness
  • Good for respiratory ailments
  • Strengthens, massages and increases circulation to the abdominal organs and muscles, including the diaphragm
  • Helps regulate blood pressure, good for the heart