The Bikram Yoga

bikram yoga

Bikram yoga is similar to regular yoga but the only difference is that it is usually done in a heated room. This kind of yoga has 26 Hatha yoga poses which every individual can try out for Phase 3 exercises. The benefits of the poses in the Bikram yoga is the increase in the strength and flexibility of the body over time. It is also good for the stimulation of the organs, nerves, glands, and smoothing of oxygen flow throughout the body. Here are the steps to do the Bikram Yoga:

  1. Standing Deep Breathing pose (Pranayama)

Pranayama-Standing Deep Breath

  • Stand straight and legs together while ensuring spine properly erected. Fingers interlocked and placed along the arc of the neck and under the chin.
  • Keep elbows together. When inhaling, pull arms up while wrist touches the ears lightly and head kept straight.
  • Tilt head back and allow hands follow the head’s movements all the exhaling deeply and slowly.
  1. Half-Moon Pose with Hands-to-Feet Pose (Ardha Chandrasana – Pada Hastasana)

Half Moon Hands to Feet Pose

  • Stand straight up and raise arms above head. Put palms together to form the prayer mudra while elbows not bending. Keep hands straight, flexed, and firm.
  • Bend right side hip slowly with your torso falling on the right side. Place legs together tight and straight.
  • Repeat the same steps on the left side of the body.
  1. Awkward Pose (Utkatasana)

Awkward Pose

  • Stand straight and keep feet at arm’s length apart.
  • Slowly and gently stretch arms forward and with palms facing down. Still, arms must be kept straight.
  • Push body in a downward position and bend at the knees as though taking a seat on a normal-leveled chair. Hold the knees’ position so that it won’t bend beyond the feet’s position. Hold pose.
  1. Eagle Pose (Garurasana)

Eagle Pose

  • Stand straight.
  • Bend right knee then wrap left knee over right knee as though they seem stacked on top of each other. Move left left leg on the further back of the right shin.
  • Leveling the shoulder, raise arms forward and bend elbows towards 90 degrees angle. Wrap right hand over left arm.
  • Place palms together.
  • Repeat the same steps with the other side.
  1. Standing Head-to-Knee Pose (Dandayamana Janushirasana)

Standing Head to Knee Pose

  • Stand straight.
  • Lock fingers to a cup-like form with palms.
  • Bend at the waist and raise right leg up towards the chest through knees being bent and palms cupped around the sole of the right foot.
  • Gently straighten the right leg while gripping it with hands. Bend torso forward until the forehead touches the right leg’s knee. Bend elbows slightly to achieve this stance.
  • Hold pose.
  1. Standing Bow-Pulling Pose (Dandayamana Dhanurasana)

Standing Bow Pulling Pose

  • Stand straight.
  • Lift one of two legs and get hold of the ankle joint and maintain firm grip using all five fingers. Stretch the other arm out forward with the palms facing downwards.
  • Slowly extend lifted leg upwards while torso moves slightly forward. While doing so, keep an imaginary straight line on the hips and the foot of the leg on the ground.
  • Kick the other leg up as further as you can until the arm of the hand that is holding the foot stretches along with it.
  • The upper body should also bend more forward as the stretch gets higher.
  1. Balancing Stick Pose (Tuladandasana)

Balancing Stick Pose (Tuladandasana)

  • Stand straight. Raise arms to the sky and clasp hands together,  leaving only the two index fingers pointing to the sky.
  • Lift the left foot while making sure spine is kept in a straight line.
  • Form an imaginary ‘T’ position with left leg outstretched and arms. Hold the pose.
  1. Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

  • Stand straight.
  • Make a big step to the right using the right leg and stretch your leg to the right as wide as possible.
  • Stretch arms sidewards and then bend the body forward pointing towards the ground and positioned between both legs.
  • Reach your feets with your hands towards and grasp them around the ankles. Push your torso further down until your head touches the ground.
  • Keep arms, legs, and spine straight along a line.
  • Hold the pose.
  1. Triangle Pose (Trikonasana)

Triangle Pose (Trikanasana)

  • Stand straight and make a space between feet and arm.
  • The waist should be straightened and bent to the right side of the body.
  • Lift your left hand above with the palm facing outward. Place your right hand below until it touches the tips of your right toes, with the palm facing outward. Both arms should form a straight line.
  • Stretch out left leg and bend the right knee as far as can be stretched.
  • Flex and stretch both legs and turn head towards the left and look up at the left hand.
  • Hold the pose.
  1. Standing Separate-Leg Head-to-Knee Pose (Dandayamana Bibhaktapada Janushirasana)

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

  • Stand straight with both feet kept together. Raise arms above the head and clasp hands together.
  • Move right leg about two to three feet to the right. Also, turn the right foot to the right side.
  • Lower head so that chin points down the chest. Bend torso to reach the right leg until the head reaches and touches the right knee. Keep legs and hands straight while executing this pose.
  • Hold the pose.
  • Repeat on the other side of the body.
  1. Tree Pose (Tadasana)

Tree Pose (Tadasana)

  • Stand straight with feet placed together. Keep arms along the sides of your body. Do a mudra prayer with palms put together in front of the chest.
  • Lift right foot then bend so that sole of the right touches lower pelvis region.
  • Straighten your shoulders as well as your left leg.
  • Hold the pose.
  1. Toe Stand Pose (Padangustasana)

Toe Stand Pose (Padangustasana)

  • Stand straight with arms on both sides of the body.
  • Bend left leg down. Bend right knee to reach the chest. Put right foot and rest on left knee facing the sole of the right foot upwards.
  • Bring buttocks on the heel of the left foot to rest. Make sure that the thigh of the left leg is straight with the ground.
  • Put hands together and form a prayer mudra, placing them in front of the chest.
  • Hold pose.
  1. Dead Body Pose (Savasana)

Dead Body Pose (Savasana)

  • Lie down on your back and move legs slightly parted ways.
  • Position arms along both sides of the body with palms facing upwards.
  • Close your eyes and relax the body. Breathe deeply through the nose. Relax the body imagining the relaxation creeps from head to toe every breathe.
  • Hold the pose till completely relaxed.

Savana is a meant to be a pose for the body to relax. After that, drink some water and get ready for another 13 sets of poses that are challenging enough for the stamina.

  1. Wind-Removing Pose (Pavanamuktasana)

Wind-Removing Pose (Pavanamuktasana)

  • Lie down on your back with feet together and arms on both sides of the body. Tightly hold the hands and then clasp them around the front side of the right knee. Move the right knee up the chest and exert a force downward pressing the thigh against the abdomen.
  • Keep neck and left leg straight. Square your shoulders.
  • Hold pose.
  1. Bikram Yoga Sit-Up Pose (Padahastasana)

Bikram Yoga Sit-Up Pose (Padahastasana)

  • Sit down on your buttocks with both legs stretched out in front of the torso. Flex toes upward.
  • Leave arms hanging on each side of the torso while keeping back straight and both feet together.
  • Bend torso to reach both knees and place head on them. Grab toes with hands and flex arms at the elbows. Place them on the ground beside the calf muscles on both of the sides.
  1. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

  • Lie down on your stomach. Bring toes together and placed on the floor, and arms placed on both along the sides of the torso.
  • Position palms to face the ground and place them both the sides near the chest and then gradually pressing onto the ground.
  • Apply pressure on both palms and then raise head, chest, and stomach towards the ceiling and off the ground. Bend arms a little at the elbows as you do this.
  • Square both shoulders and keep them on a level away from the ears.
  • Hold the pose.
  1. Locust Pose (Salabhasana)

Locust Pose (Salabhasana)

  • Lie down on your stomach while placing chin on the floor and heels touching each other.
  • Rest arms comfortably under the abdomen, palms facing downwards and fingers spread and pointing towards the knees.
  • Lift legs separately. Remove chin from the ground and place mouth on the ground.
  • Move legs together and then apply pressure on both hands. Raise both legs as together as one.
  • Hold the pose.        
  1. Full Locust Pose (Poorna Salabhasana)

Full Locust Pose (Poorna Salabhasana)

  • Lie on the ground on your stomach. Stretch both arms at the sides with the palms facing the ground.
  • Keep legs together. Raise head, chest, and torso as well as arms in a flight position, stretching them outward, with palms facing downward still.
  • Lift legs above the ground.
  • Hold the pose.
  1. Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

  • Lie down on your stomach. Keep arms along both sides of the body. Place legs hip-width apart.
  • Stretch arms out while bending the knees and grabbing the ankles, lifting chest and legs off the floor. Apply pressure on your ankles while pulling your legs back using the hands. Look straight up and hold the pose.
  1. Fixed Firm Pose (Supta Vajrasana)

Fixed Firm Pose (Supta Vajrasana)

  • Sitting in Vajrasana pose, place palms beside buttocks with fingers pointing forward.
  • Place right forearm and elbow on the floor by bending them back and then the left forearm and elbow.
  • Carry the weight of your torso concentrated on the elbows and look ahead. Reach the toes with fingers and grasp them together.
  • Hold the pose.
  1. Half Tortoise Pose (Ardha Kurmasana)

Half Tortoise Pose (Ardha Kurmasana)

  • Sit in Vajrasana position and raise arms towards the ceiling. Entwine both thumbs while bringing palms together.
  • Keep arms stretched and straight and biceps touching the ears.
  • Bring entire torso down the ground while making sure that forehead and little fingers are touching the ground.
  • Hold the pose.
  1. Camel Pose (Ustrasana)

Camel Pose (Ustrasana)

  • Kneel down and place hands on hips. The shoulders and knees should be aligned in an imaginary straight line, and lift the soles of the feet facing upwards towards the ceiling.
  • Gently and gradually bend the torso backward and reach for the soles of your feet with your fingers. Keep your arms straight and look upwards.
  • Hold the pose.
  1. Rabbit Pose (Sasangasana)

Rabbit Pose (Sasangasana)

  • Sit in the Vajrasana pose.
  • Raise the buttocks from the heels of the foot. Keep the arms on the sides of the body and maintain an imaginary straight line of the back.
  • Arch your back forward from your waist and placing your forehead on the lower thighs.
  • Stretch out backward by reaching the soles of the feet. Place the thumbs on the ankles. Gently touch the soles of feet using the other four fingers.
  • Hold the pose.
  1. Head-to-Knee Pose with Stretching Pose (Janushirasana – Paschimottanasana)

Head-to-Knee Pose with Stretching Pose (Janushirasana - Paschimottanasana)

  • Stretch out forward and sit down pressing gently the buttocks.
  • Bend left leg putting its heel near the anus, resting of the sole on the inner upper right thigh.
  • Stretch arms over the head and bend the body forward reaching the right leg. Clasp the big toe with both of the hands as hands are bent at the elbows.
  • Place the head’s crown on the right knee.
  • Hold the pose.
  1. Spine Twisting Pose (Ardha Matsyendrasana)

Spine Twisting Pose (Ardha Matsyendrasana)

  • Sit straight on buttocks. Stretch legs forward and feet kept together.
  • Take over the right leg using the left leg and rest left foot near the right thigh.
  • Bend right leg towards the pelvis but not touching it. The right foot should press the left buttock.
  • Bend torso to the left and maintain gaze over the left shoulder. Keep spine straight up.
  • Place left arm at the back and palm on the back. Stretch out right arm and clasp right knee with the right hand.
  • Hold the pose.
  1.  Final Breathing Exercise (Kapalbhati Vajrasana)

Final Breathing Exercise (Kapalbhati Vajrasana)

  • Sit down in Sukhasana pose and place palms on the knees in the meditation mudra.
  • Deeply and slowly inhale through the nose.
  • Pull stomach in towards the back. As you relax from this contraction, exhale in an outburst, and follow it up by an automatic inhalation. One round of Kapalbhati is equivalent to doing this 20 times.
  • Relax deeply in Sukhasana pose at the end of each round by closing the eyes and listening to the body.

Leave a Reply