What is Bikram Yoga?
In the 1970s, a young man from India was armed with Yoga Championship laurels and traveled to America to promote a new way to practice yoga. After years of practicing and experimenting, he devised a suitable yoga practice. Bikram Choudhury is his name. He called the method Bikram Yoga. It was a massive success in America, and people began to flock to his classes around the globe, which he called Bikram Yoga Studio.
This method involves practicing pre-designed exercises derived from traditional Hatha Yoga asanas. The studio is heated to 40 or with 40% humidity. For 90 minutes, the session will include 26 asanas.
Below is a list of 26 yoga poses that can be done during a Bikram session. These are just a few of the 26 yoga asanas that can be performed in a Bikram Yoga session.
Pranayama (Deep breathing)
Pranayama improves focus and expands your lungs. It allows maximum oxygen to reach your muscles and organs and improves blood flow. You will be able to relax and calm your mind while you prepare for the following exercises. Your body is energized and detoxified by breathing.
How to do the Pose
Keep your back straight. Your spine should be straightforward. Keep your legs together. Place your fingers under your chin and around the neck. Keep your elbows together. Inhale and raise your arms, keeping your wrists just above your ears. Your head should be straight. Slowly and deeply exhale. Then tilt your head back. Let your hands follow the movements of your head.
Ardha Chandrasana (Half Moon Pose)
Benefits: Ardha Chandrasana strengthens your core. It improves the flexibility of your spine and kidney function. Half Moon Pose tightens your body and tones your hips and buttocks.
How to do the Pose
Straighten your arms and raise your arms. To form the prayer mudra, join your palms. Do not bend your elbows. Your hands should be straight and flexed. With your right hip bent, place your torso on the right. While doing this, keep your legs straight. Do the same for the left side.
Utkatasana (Awkward Pose)
Benefits: Utkatasana can tone and shape your legs. It can treat slipped discs and other problems related to the spine. It strengthens your spine, hips, and chest muscles. It strengthens your core, tones your legs, and alleviates back and joint pains.
How to do the Pose
Keep your arms straight while standing with your feet shoulder-width apart. Spread your arms out straight with your palms facing down. Your arms should remain straight. Now bend your knees at the knees and lower your body as if you were sitting on a chair. Keep your knees straight. Keep the pose.
Garudasana (Eagle Pose)
Garudasana has many benefits. It opens up the largest joints in the skeletal system. It increases flexibility in your hips and knees as well as your ankles. It allows fresh blood to flow through your reproductive organs and kidneys. It improves your focus and balance.
How to do the Pose
Steer straight. Bend your right knee. Your left knee should be wrapped around your right knee to appear stacked on top. Your left leg should be placed on your right shin. Your arms should be raised to shoulder level. Bend your elbows at 90 degrees. Your right hand should be wrapped around your left. Do the same for the other side.
Dandayamana-Janushirasana (Standing Head To Knee Pose)
Benefits: This pose will strengthen your leg muscles and hamstrings. It increases flexibility in your sciatic nerves. It increases concentration and mental strength and tightens abdominal muscles.
How to do the Pose
Standing straight, place your feet together. Interlock your fingers to form a cup. By bending at your waist, lift your right leg towards your chest. Next, bend at the knees to bring your palms up around your sole. Slowly straighten your right foot and extend your hands. Your torso should be turned further so your chest touches the right knee. To accommodate this position, your elbows should be bent slightly. Keep the pose.
Dandayamana-Dhanurasana (Standing Bow Pose)
Benefits: This pose improves balance and firmness of the upper thighs. This pose also increases the flexibility and strength of the lower spine. It improves concentration and patience and helps with cardiovascular problems. It increases blood flow and stimulates blood vessels.
How to do the Pose
Steer straight. Stand straight. With your palms facing forward, extend the other arm towards the sky. Slowly lift the leg that you just stole. While doing this, ensure your torso is slightly in front. Your hips should be straight, and your foot on the ground. You can raise the other leg higher than you want, and the arm holding the foot will help it move along. Your upper body should be more forward as you stretch higher.
Tuladandasana (Balancing Stick Pose)
Benefits: Tuladandasana strengthens your heart, muscles, and brain. It strengthens your back and core muscles and gently moves the entire spinal column. It improves your stamina and helps to burn calories.
How to do the Pose
Straighten your arms and reach for the heavens. Now, clasp your hands and point your index fingers toward the sky. Keep your spine straight while lifting your left foot off of the ground. Take your left leg further up. Your left leg will be extended, and you’ll form a T with your arms. Now, hold the pose.
Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
Benefits: This position strengthens and stretches the sciatic nerves. This massages your abdominal organs as well as the small and big intestines. It improves flexibility in your ankles, hip joints, lower back muscles, and emotional stability.
How to do the Pose
Keep your feet straight. With your right leg, take a big step to your right. Your right leg should be extended as far as you can. Bend your arms towards the ground, bending forward between your legs. Reach your hands toward your feet and wrap them around your ankles. Using this grip, you can push your torso down until your head touches the ground. Straighten your spine, arms, and legs. Then, hold the pose.
Trikonasana (Triangle Pose)
Trikonasana is suitable for your nerves, veins, and tissues. It helps with rheumatism and lower back pain and strengthens your legs, knees, ankles, legs, and chest. It reduces anxiety, improves digestion, and coordinates the heart and lungs.
How to do the Pose
Keep your feet apart from each other and stand straight. Your waist should be straight. Now bend to the right. Your left hand should be lifted, and your right hand should touch the ground. This will create a straight line. With your palm facing outward, your right hand should connect the tips and ends of the right toes. Your right foot should be facing the right. Your right knee should be bent as far as possible. Then, stretch your left leg out. Your legs should be straight and taut. Your left hand should be facing you. Now, hold the pose.
Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Head To Knee Pose)
Benefits: This pose can tone your stomach, waist, hips, and buttocks. It stimulates the thyroid gland and regulates metabolism. It is helpful for those with depression. It can treat constipation, low blood pressure, and menstrual issues.
How to do the Pose
Keep your feet together and stand straight. Lift your arms high and clasp your hands tightly, securely. Your right leg should be moved towards the right about two to three yards from your left leg. Your right foot should be facing the right. Now, place your chin on your chest and bring your torso toward your right leg until your head touches your right ankle. While doing this, ensure your hands and legs remain straight. Keep the pose. Repeat the process on the opposite side.
Vrikshasana, or Tree Pose
Vrikshasana has many benefits. It improves balance and posture. It improves flexibility in your hip joints, knees, and ankles. It helps prevent hernias and improves neuromuscular coordination. It improves your eyesight and shoulders and helps to reduce flat feet. It increases patience.
How to do the Pose
Keep your feet together and stand straight. Your arms should be extended to the sides of your body. Place your palms together and make a prayer mudra. Raise your right foot. Place it on your right leg at the root of your left thigh. Straighten your left leg and square your shoulders. Keep the pose.
Padangustasana (Toe Stand Pose).
Benefits: This pose can strengthen and open up your knees. It can also be used to treat hemorrhoids and improve mental strength. It strengthens your hips, abdomen muscles, hips, and ankles. It improves your posture and focus. It will help you to stay calm and balanced.
How to do the Pose
Keep your arms straight and your legs together. Your right knee should be bent towards your chest. Your right foot should rest on your left leg. Place your right foot on your left knee. Now, bend your left leg forward and place your buttocks on the heel of your left shoe. Your left leg’s thigh should be parallel to the ground. Place your hands in the prayer mudra, bringing them together. Now, hold the pose.