THE 26 POSES OF BIKRAM YOGA THAT WILL TRANSFORM YOUR BODY & MIND...

As promised, the 26 poses of Bikram Yoga with the associated benefits. *insert applause plus cheering crowd noise here*

If you do decide to try out a 90 minute session in the torture chamber try not to laugh out loud when you get the scripted instruction of "lock the knee...exhale...lock the knee...inhale...lock the knee...lock the knee! lock the knee! lock the knee!" or "go back, waaayy back, fall back, more backkkk....breath"  my personal fave...."its a looowww....slooowww......flooowwww" ....or "your breath is your fuel...come back to your breath" (particularly hard,when simply a mere mortal beginning this practice all you want to do is douse yourself with your water bottle, drink every other water bottle in the room all the while trying NOT to snort and snuffle air in like a pig at the trough....but this is a refined, composed, controlled & disciplined practice of yoga.... one must NOT open the mouth under any circumstances...only in and out through the nose..*I sneak the odd sip of air in sideways through the lips when I can but hey...I am just a beginner after all!!* shhhhhhhhhhhh.....

Anyways, the poses....

1). PRANAYAMA BREATHING - Standing deep breathing pose.

• 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
• Benefits the lungs, respiratory system, reduces irritability, good for detoxification

2.) Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet)

• 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)

• 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.) Garurasan (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.) Tuladandasana (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-Paschimotthanasana (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 Pose)

• 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 (Dead Body Pose) * Now this is the only one I can honestly say I have down pat*

• 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-ovarine 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 (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
• Revitalises 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
• 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 the 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 Paschimotthanasana (Head to Knee Pose)

• 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
• 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
• Mobilises joints and increases elasticity in the lumbar spine
• Relieves compression of the spine and sciatica
• Strengthens and stretches the hamstrings
• Improves concentration and mental endurance

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.) Khapalbhati (Breath of Fire Pose)

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

So basically, do these 26 postures twice for 90 minutes in a room heated to approximately 40 degrees under the instruction of a  qualified Bikram Instructor.........

AND.....

you MAY end up looking as good as this.....

OR...

if you are male then perhaps THIS is what you may be aiming for???

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heheheh..ok...maybe that's not sexy but I bet he can do ALOT to himself...by himself...for himself....oh yeah....I went there!!

So, there you go.  Hopefully it was helpful and I hope you enjoy the journey you are about to embark on whether its towards a Bikram Yoga Studio or running far far away from one.


Either way.................NAMASTE...........