The 26 Postures

If practiced regularly, Bikram’s yoga will reduce many symptoms of chronic illness and unite the mind, body and spirit. Benefits include: increased flexibility, strength and balance, weight loss, defined muscle tone, improved energy, and a slowed aging process. In summary, Bikram’s yoga is an excellent all-around practice to enjoy for the rest of your life.

Utkatasana (Awkward Pose)

Improves overall body strength, Strengthens and tones leg muscles, Improves flexibility in toes and ankles, Aligns skeletal system

Garurasana (Eagle Pose)

Works into twelve major joints of the body, Facilitates lymphatic function, improving im

Ardha-Chandrasana with Pada Hastasana (Half Moon Pose with Hands to Feet Pose)

Works into the whole skeletal and circulatory systems, Improves and strengthens every muscle in the central part of the body, Increase the flexibility of the spine, Firms and trims waistline, hips, abdomen, buttocks and thighs mune system, Improves mobility of hip joint, Good for varicose veins

Dandayamana-Janushirasana (Standing Head to Knee Pose)

Improves concentration, Strengthens back muscles, Exercises digestive and reproductive organs, Good for diabetes

Dandayamana-Dhanurasana (Standing Bow Pulling Pose)

Stimulates cardiovascular system, Reduces abdominal fat, Improves strength and balance

Tuladandasana (Balancing Stick Pose)

Increases cardiovascular circulation, especially to heart blood vessels, Exercises pancreas, spleen, liver, nervous and circulatory system, Good for varicose veins

Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)

Increases circulation to the brain and adrenal glands, Helps reduce abdominal obesity, Releases lower back

Trikanasana (Triangle Pose)

Opens and increases flexibility of hip joints, Good for kidneys, thyroid and adrenal glands, Works all muscular groups simultaneously

Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)

Assists in regulating pancreas and kidneys, Balances blood sugar levels, May be good for depression and memory loss

Tadasana (Tree Pose)

Assists in correcting bad posture, Increases hip and knee flexibility and mobility, Good for circulatory problems, arthritis and rheumatism

Padangustasana (Toes Stand Pose)

Creates balance and focus in body and mind, Strengthens stomach muscles, Strengthens joints (hips, knees, ankles and toes)

Savasana (Dead Body Pose)

Returns cardiovascular circulation to normal, Slows heart rate, reduces blood pressure, Teaches complete relaxation

Pavanamuktasana (Wind Removing Pose)

Massages ascending, descending and transverse colon, Relieves lower back pain, Firms and tones muscles of the abdominal wall, thighs and hips


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

Bhujangasana (Cobra Pose)

Improves flexibility and tone of spinal muscles, massages, works and tones back muscles, Helps relieve and prevent lower backache, Rejuvenates spinal nerves enriching them with a rich blood supply

Salabhasana (Locust Pose)

Firms buttocks and hips, Strengthens the abdominal wall, Strengthens shoulder, arm and back muscles

Poorna-Salabhasana (Full Locust Pose)

Firms muscles of the abdomen, upper arms, hips and thighs, Helps correct bad posture, Increases spinal strength and flexibility

Dhanurasana (Bow Pose)

Improves strength and balance Reduces abdominal fat and strengthens abdominal muscles, Opens diaphragm and expands the chest region – improves respiratory conditions, Develops internal balance and harmony

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

Ardha-Kurmasana (Half Tortoise Pose)

Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi), Stretches lower part of the lungs, increases lung capacity, Relieves stress and migraines

Ustrasana (Camel Pose)

Opens rib cage, lungs and digestive system, Compresses spine, relieving back problems, Flushes fresh blood through kidneys

Sasangasana (Rabbit Pose)

Balances hormones, Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism, Provides maximum longitudinal extension of the spine

Janushirasana with Paschimotthanasana (Head to Knee Pose with Stretching Pose)

Head to knee pose helps balance blood sugar levels and the metabolism, Strengthens and stretches the hamstrings, Relieves compression of the spine and sciatica

Ardha-Matsyendrasana (Spine Twisting Pose)

Compresses and stretches spine from the bottom to the top, Increases synovial fluid of the joints, Massages kidneys, liver, gall bladder, spleen and bowels

Kapalbhati in Vajrasana (Blowing in Firm Pose)

Detoxifies and cleanses body by removing stale air and toxins from lungs, Strengthens abdominal organs and

wall, Good for high blood pressure.

Pranayama Series (Standing Deep Breathing)

Good for relaxation, detoxification, helps high blood pressure, exercises nervous, respiratory and circulatory systems

Benefit of 26 Bikram Yoga Poses