26 Bikram Yoga Postures


1.Pranayama (Standing deep breathing )

 Good for

  • Lungs and respiratory system
  • 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 )

  • Works into the whole skeletal and circulatory systems
  • 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 inproving 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 – in 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