Bikram Yoga Postures


1. Pranayama

Standing deep breathing

  • Helps prevent respiratory problems such as, bronchitis, emphysema & shortness of breath
  • Helps with mental relaxation
  • Helps high blood pressure
  • Relieves irritability
  • Good for detoxification
  • Exercises nervous, respiratory and circulatory systems

2. Ardha Chandrasana with Pada Hastasana

Half moon pose with hands to feet pose

  • Strengthens core muscles
  • Opens shoulder joints
  • Good for frozen shoulder
  • Reduces or eliminates pain in the lower back
  • Good for abdominal obesity
  • Improves and strengthens every muscle in the central part of the body Increase the flexibility of the spine
  • Tones the spinal nerves and abdominal organs improving the working of the bowels
  • Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles
  • Helps with sciatic problems
  • Alleviates anxiety and reduces mental stress
  • Stimulates pituitary gland
  • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
  • Firms and trims waistline, hips, abdomen, buttocks and thighs

3. Utkatasana

Awkward pose (three parts)

  • Improves overall body strength
  • Opens pelvis
  • Strengthens and tones leg muscles
  • Relieves menstrual cramping
  • Reduces fat pocket under buttocks
  • Aligns skeletal system
  • Good for arthritis conditions
  • Good for digestion
  • Relieves joint pain
  • Relieves sciatica
  • Improves flexibility in toes and ankles
  • Exercises liver, intestines, and pancreas

4. Garurasana

Eagle pose

  • Works into twelve major joints of the body
  • Good for central nervous system
  • Facilitates lymphatic function, improving immune system
  • Improves mobility of hip joint
  • Improves balance
  • Strengthens legs
  • Good for varicose veins

5. Dandayamana Janushirasana

Standing head to knee pose

  • Builds mental strength
  • Improves concentration
  • Unifies mind and body
  • Uses all major muscle groups
  • Exercises digestive and reproductive organs
  • Good for diabetes
  • Strengthens back muscles

6. Dandayamana Dhanurasana

Standing bow pulling pose

  • Stimulates cardiovascular system
  • Increases circulation to heart and lungs
  • Opens diaphragm
  • Opens shoulder joint
  • Helps frozen shoulder conditions
  • Improves spine elasticity
  • Improves strength and balance
  • Reduces abdominal fat
  • Helps regulate ovaries and prostate gland

7. Tulandandasana

Balancing stick pose

  • Increases cardiovascular circulation, especially to heart blood vessels
  • May help clear blocked arteries
  • May help prevent future cardiac problems
  • Creates a total spine stretch Relieves stress from spine
  • Good for varicose veins
  • Builds strength in legs
  • Exercises pancreas, spleen, liver, nervous and circulatory system

8. Dandayamana Bibhaktapada Paschimottanasana

Standing separate leg stretching pose

  • Increases circulation to the brain and adrenal glands
  • Centres nervous system
  • May be good for depression
  • Good for constipation
  • Helps reduce abdominal obesity
  • Helps with diabetes and hyperacidity
  • Releases lower back
  • Exercises muscular, adrenal and reproductive systems

9. Trikanasana

Triangle pose

  • An excellent cardiovascular workout
  • Intensely stretches each side of the body
  • Opens and increases flexibility of hip joints
  • Reduces saddle bags
  • Good for kidneys, thyroid and adrenal glands
  • Opens shoulder joint, good for frozen shoulder
  • Strengthen and tones legs and buttocks
  • Helps regulate hormone levels
  • Works all muscular groups simultaneously
  • Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders

10. Dandayamana Bibhaktapada Janushirasana

Standing separate leg head to knee pose

  • May be good for depression and memory loss
  • Reduces abdominal obesity
  • Good for diabetic conditions
  • Balances blood sugar levels
  • Assists in regulating pancreas and kidneys
  • Works endocrine, digestive and reproductive systems

11. Tadasana

Tree pose

  • Assists in correcting bad posture
  • Increases hip and knee flexibility and mobility
  • Stretches spine
  • Releases abdominal tension
  • Relieves lower back pain
  • Tightens gluteal muscles
  • Good for circulatory problems, arthritis and rheumatism

12. Padangustasana

Toe stand

  • Creates balance and focus in body and mind
  • Strengthens stomach muscles
  • Strengthens joints (hips, knees, ankles and toes)
  • Helps relieve arthritis in all leg joints including hips

13. Savasana

Corpse pose

  • Returns cardiovascular circulation to normal
  • Slows heart rate, reduces blood pressure
  • Teaches complete relaxation
  • Stills and focuses the mind

14. Pavanamuktasana

Wind removing pose

  • Massages ascending, descending and transverse colon
  • Regulates and normalises hydrochloric acid levels in stomach
  • Improves and may cure conditions of constipation, flatulence and hyperacidity
  • Relieves lower back pain
  • Improves flexibility of the hip joints
  • Firms and tones muscles of the abdominal wall, thighs and hips
  • Increases peristalsis in the gut

15. Sit-up


  • Strengthens and tightens the abdomen
  • Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs

16. Bhujangasana

Cobra pose

  • The arching of the spine increases flexibility and strength
  • Rejuvenates spinal nerves enriching them with a rich blood supply
  • Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
  • Helps relieve and prevent lower backache
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
  • Helps cure loss of appetite
  • Stretches the thoracic region and expands the rib cage bringing relief from asthma
  • Gentle pressure on the abdomen massages all organs and improves their function
  • Strengthens deltoids, trapezius and triceps
  • Compresses and opens spine
  • Relieves cervical spondylosis
  • Improves concentration
  • Helps to relieve many utero-ovarian and menstrual problems

17. Salabhasana

Locust pose

  • Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica
  • Firms buttocks and hips
  • Increases spinal strength, flexibility and circulation
  • Improves flexibility and tone of spinal muscles
  • Helps relieve and prevent backache
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
  • Helps cure loss of appetite
  • Improves sluggish digestion
  • Increases abdominal pressure and regulates intestinal function
  • Strengthens the abdominal wall
  • Helps correct bad posture
  • Improves function of liver and spleen
  • Strengthens shoulder, arm and back muscles
  • Compresses and opens spine
  • Relieves cervical spondylosis and back pain
  • Encourages concentration and perseverance

18. Poorna Salabhasana

Full locust pose

  • Firms muscles of the abdomen, upper arms, hips and thighs
  • Increases spinal strength and flexibility
  • Improves flexibility and tone of spinal muscles
  • Helps relieve and prevent lower backache
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite
  • Helps correct bad posture
  • Improves function of liver and spleen
  • Strengthens deltoids, trapezius and triceps
  • Compresses and opens spine
  • Relieves cervical spondylosis

19. Dhanurasana

Floor bow pose

  • Increases circulation to heart and lungs, improves oxygen intake
  • Opens diaphragm and expands the chest region – improves respiratory conditions
  • Opens shoulder joint and helps frozen shoulder conditions
  • Increases spinal strength and flexibility and tone of spinal muscles
  • Revitalizes spinal nerves by increasing circulation to spine
  • Strengthens, compresses and opens lower, mid and upper spine
  • Improves strength and balance Reduces abdominal fat and strengthens abdominal muscles
  • Helps regulate ovaries and prostate gland
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
  • Improves digestion
  • Helps correct bad posture
  • Strengthens concentration and mental determination
  • Develops internal balance and harmony
  • Improves function of kidneys, liver and spleen
  • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
  • Relieves cervical spondylosis

20. Supta Vajrasana

Fixed firm pose

  • Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs
  • Slims and tones thighs, firms calf muscles and strengthens the abdomen
  • Strengthens and improves flexibility of lower spine, knees and ankle joints
  • Lubricates and increases circulation to joints
  • Strengthens and lengthens abdominal muscles
  • Creates a great stretch into hip joints and diaphragm
  • Relieves lower back pain

21. Ardha Kurmasana

Half tortoise pose

  • A rejuvenation pose providing maximum relaxation
  • Assists in relieving digestion problems and constipation
  • Stretches lower part of the lungs, increases lung capacity
  • Excellent for respiratory conditions
  • Increases circulation to the brain
  • Firms the abdomen and thighs
  • Increases flexibility of hip joints
  • Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)
  • Relieves stress and migraines
  • Helps with insomnia
  • Increases flexibility in hips

22. Ustrasana

Camel pose

  • Compresses spine, relieving back problems
  • Opens rib cage, lungs and digestive system
  • Stimulates nervous system
  • Great for lungs and many bronchial problems
  • Strengthens back and shoulder muscles
  • Improves flexion of neck
  • Stretches throat
  • Flushes fresh blood through kidneys
  • Helps eliminate toxins

23. Sasangasana

Rabbit pose

  • Provides maximum longitudinal extension of the spine
  • Stretches the spine to increase proper nutrition to the nervous system
  • Improves the mobility and elasticity of the spine and back muscles
  • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
  • Balances hormones
  • Improves flexibility of scapula and trapezius
  • Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis
  • Helps insomnia, depression

24. Janushirasana with Paschimottanasana

Head to knee pose with intense stretching posture

  • Head to knee pose helps balance blood sugar levels and the metabolism
  • Improves flexibility of sciatic nerve and ankle, knee and hip joints
  • Enhances kidney function
  • The intense stretching pose increases circulation to liver, spleen and pancreas
  • Stimulates thymus gland, digestion and immune system
  • Increases flexibility of the trapezius, deltoid, erectus femoris and biceps muscles, sciatic nerve and last five vertebrae of the spine
  • Stretches and strengthens pelvic girdle, hip joints, shoulder joints and spine
  • Improves concentration and mental endurance
  • Powerfully massages all the abdominal organs
  • Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other problems
  • Regulates function of the pancreas, assisting those with diabetes or hypoglycaemia
  • Mobilizes joints and increases elasticity in the lumbar spine
  • Relieves compression of the spine and sciatica
  • Strengthens and stretches the hamstrings

25. Ardha Matsyendrasana Spine twisting pose


  • Compresses and stretches spine from the bottom to the top
  • Increases hip and back flexibility
  • Improves digestion
  • Firms the buttocks, thighs and abdomen
  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
  • Increases synovial fluid of the joints
  • Removes adhesions in the joints caused by rheumatism
  • Tones the roots of the spinal nerves and sympathetic nervous system
  • Detoxifying
  • Opens bronchial muscles and rib cage
  • Helps prevent slipped disc
  • Relieves lower back pain
  • Helps sciatica and arthritis of the knee
  • Massages kidneys, liver, gall bladder, spleen and bowels

26. Kapalbhati in Vajrasana Blowing in firm pose


  • Detoxifies and cleanses body by removing stale air and toxins from lungs
  • Brings mental clarity
  • Strengthens abdominal organs and wall
  • Normalizes bowels
  • Energizes body
  • Improves oxygenation to the body
  • Improves cardiovascular and respiratory systems
  • Good for high blood pressure

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