Bikram Yoga Poses - Posture Pictures and Benefits

1 Bikram yoga Poses - Posture Pictures and of 302/03/2005 0:02 Bikram yoga Poses - 26 Beginner Hatha yoga PosesIncluding detailed Pictures and Benefits for each poseGo straight to 26 Bikram yoga pose photo index at the bottom of thepageBikram s Beginner Hatha yoga series is a carefully crafted 90-minutesequence of 26 yoga Poses designed to work into every part of the claims these yoga Poses work every single tendon, ligament andmuscle, from bones to skin, inside out !Many of our regular students attest to this, feeling the Benefits from theirvery first class. Read testimonials to the amazing and rapid Benefits of thisbody-toning series begins with a breathing warm up, progressing into an energeticstanding series, followed by a spine-stretching floor sequence and finishingwith an energising and cleansing Kapalbhati breathing.

2 The series flowsbeautifully, with each pose balancing the previous and setting up thefollowing. A brief savasana between every pose ensures maximumintegration of the Poses (or 'asanas') are practiced twice with one exception. This aidsdeeper stretching, teaches students good body awareness and allows forimmediate application of any corrections to alignment given by asana also has specific Benefits which are summarised over 26 separateand extensive pages of Benefits . Each stage is accompanied by detailedphotos, which may be enlarged for easier are Benefits for advanced students there is always somewhere extra to move towards and instructors allow for this, providing both beginner andadvanced alignment during class. Beginners can read more about how easyand accessible this series is and what to prepare for by clicking fully mirrored studio allows students to self-correct and practice correctalignment.

3 Correct alignment is considered more essential than depth as itprovides for deeper and safer Benefits . Students are encouraged to try easy and surrender to the series rather than force their bodies to open up. Thescientific nature of the sequence and the heated room, plus a regularpractice, ensures depth will come. Why not check out photos of studentstaken during note that this series should not be practiced unsupervised bybeginners and should always be practiced in a room heated to at least bodytemperature and preferably with a high (over 50%) on each thumbnail below to navigate to the specific ourassociation , weare offering anexclusive version ofthe award winningAlexa Toolbar. Withthe toolbar you cansearch the web,using their amazingsearch engine, rightfrom your with Pranayama breathing1.

4 PranayamaBikram yoga Poses - Posture Pictures and of 302/03/2005 0:02 Standing series2. Arda Chandrasana,Padahastasana3. Utktasana4. Garurasana5. DandayamanaJanushirasana6. DandayamanaDhanurasana7. Tuladandasana8. DandayamanaBibhaktapadaPaschimottanasana 9. Trikanasana10. DandayamanaBibhaktapadaJanushirasana11. Tadasana12. Padangustasana13. SavasanaFloor series14. Pavanamuktasana15. Sit-up16. Bhujangasana17. Salabhasana18. Poornasalabhasana19. Dhanurasana20. Supta Vajrasana21. Ardha Kurmasana22. Ustrasana23. Sasangasana24. Janushirasana withPaschimottanasana25. ArdaMatsyendrasanaBikram yoga Poses - Posture Pictures and of 302/03/2005 0:0223. SasangasanaPaschimottanasanaMatsyendrasa naFinish with Kapalbhati breathing26. KapalbhatiDisclaimer: The Benefits suggested for each Posture are based on scientific andanecdotal evidence based on experience with and observation of improvement in manyconditions - both chronic and acute - that have been witnessed by medical staff, and oryoga teachers and or yoga students over many years of practice.

5 They should not beconstrued as a guarantee that these Benefits will definitely occur in all practice will always be the best approach. Use your own body information is not intended to replace advice from your medical practitioner ornatural therapies of 101/03/2005 23:551. PranayamaStanding deep breathingBenefitsGood for lungs and respiratory systemHelps with mental relaxationHelps high blood pressureRelieves irritabilityGood for detoxificationExercises nervous, respiratory and circulatory of 102/03/2005 0:072. Ardha Chandrasana with Pada HastasanaHalf moon pose with hands to feet poseBenefitsWorks into the whole skeletal and circulatory systemsOpens shoulder jointsGood for frozen shoulderReduces or eliminates pain in the lower backGood for abdominal obesityImproves and strengthens every muscle in the central part of the bodyIncrease the flexibility of the spineTones the spinal nerves and abdominal organs inproving the working ofthe bowelsIncreases flexibility and strength of rectus abdominis, gluteus maximus,oblique, deltoid and trapezius musclesHelps with sciatic problemsAlleviates anxiety and reduces mental stressStimulates pituitary glandExercises colon, pancreas, kidneys, muscular, skeletal, respiratory andglandular systemsFirms and trims waistline, hips, abdomen.

6 Buttocks and of 102/03/2005 0:08 Ardha ChandrasanaBack bend compression of spineBenefitsStimulates proper function of the pancreas, kidneys and liverStretches and stimulates the thyroid and parathyroid glandsRegulates hormone productionRelieves back painImproves and strengthens every muscle in the central part of the bodyIncreases the flexibility of the spineCorrects bad postureIncreases flexibility and strength of rectus abdominis, gluteus maximus,oblique, deltoid and trapezius musclesGood for frozen shoulderGood for abdominal obesityHelps with sciatic problemsStimulates digestionFirms and trims waistline, hips, abdomen, buttocks and of 102/03/2005 0:08 Pada HastasanaHands to feet poseBenefitsWorks into the whole skeletal and circulatory systemLengthens the spine making it supple and elasticIncreases flexibility of the spine and the sciatic nervesImproves flexibility of tendons and ligaments of the legsStrengthens the biceps of thighs and calvesStrengthens rectus abdominis, gluteus maximus, oblique, deltoid andtrapezius musclesFirms and trims waistline, hips, abdomen, buttocks and thighsOpens shoulder jointsGood for frozen shoulderRelieves lower back painGood for abdominal obesityGreatly enhances concentrationHelps with sciatic problemsStimulates pituitary and pineal glandsExercises colon, pancreas, kidneys, muscular, skeletal, respiratory andglandular of 102/03/2005 0:003.

7 UtkatasanaAwkward pose (in three parts, see postures below)BenefitsImproves overall body strengthOpens pelvisStrengthens and tones leg musclesRelieves menstrual crampingReduces fat pocket under buttocksAligns skeletal systemGood for arthritis conditionsGood for digestionRelieves joint painRelieves sciaticaImproves flexibility in toes and anklesExercises liver, intestines, and of 102/03/2005 0:004. GarurasanaEagle poseBenefitsWorks into twelve major joints of the bodyGood for central nervous systemFacilitates lymphatic function, improving immune systemImproves mobility of hip jointImproves balanceStrengthens legsGood for varicose of 102/03/2005 0:015. Dandayamana JanushirasanaStanding head to knee poseBenefitsBuilds mental strengthImproves concentrationUnifies mind and bodyUses all major muscle groupsExercises digestive and reproductive organsGood for diabetesStrengthens back of 102/03/2005 0:056.

8 Dandayamana DhanurasanaStanding bow pulling poseBenefitsStimulates cardiovascular systemIncreases circulation to heart and lungsOpens diaphragmOpens shoulder jointHelps frozen shoulder conditionsImproves spine elasticityImproves strength and balanceReduces abdominal fatHelps regulate ovaries and prostate of 102/03/2005 0:057. TulandandasanaBalancing stick poseBenefitsIncreases cardiovascular circulation, especially to heart blood vesselsMay help clear blocked arteriesMay help prevent future cardiac problemsCreates a total spine stretch Relieves stress from spineGood for varicose veinsBuilds strength in legsExercises pancreas, spleen, liver, nervous and circulatory of 102/03/2005 0:068. Dandayamana BibhaktapadaPaschimottanasanaStanding separate leg stretching poseBenefitsIncreases circulation to the brain and adrenal glandsCentres nervous systemMay be good for depressionGood for constipationHelps reduce abdominal obesityHelps with diabetes and hyperacidityReleases lower backExercises muscular, adrenal and reproductive of 102/03/2005 0:069.

9 TrikanasanaTriangle poseBenefitsAn excellent cardiovascular workoutIntensely stretches each side of the bodyOpens and increases flexibility of hip jointsReduces saddle bagsGood for kidneys, thyroid and adrenal glandsOpens shoulder joint, good for frozen shoulderStrengthen and tones legs and buttocksHelps regulate hormone levelsWorks all muscular groups simultaneouslyHelps conditions of constipation, colitis, low blood pressure, appendicitis,spondylitis, menstrual of 102/03/2005 0:0610. Dandayamana Bibhaktapada JanushirasanaStanding separate leg head to knee poseBenefitsMay be good for depression and memory lossReduces abdominal obesityGood for diabetic conditionsBalances blood sugar levelsAssists in regulating pancreas and kidneysWorks endocrine, digestive and reproductive of 102/03/2005 0:0811.

10 TadasanaTree poseBenefitsAssists in correcting bad postureIncreases hip and knee flexibility and mobilityStretches spineReleases abdominal tensionRelieves lower back painTightens gluteal musclesGood for circulatory problems, arthritis and of 102/03/2005 0:0912. PadangustasanaToe standBenefitsCreates balance and focus in body and mindStrengthens stomach musclesStrengthens joints (hips, knees, ankles and toes)Helps relieve arthritis in all leg joints including of 102/03/2005 0:0913. SavasanaCorpse poseBenefitsReturns cardiovascular circulation to normalSlows heart rate, reduces blood pressureTeaches complete relaxationStills and focuses the of 102/03/2005 0:0914. PavanamuktasanaWind removing poseBenefitsMassages ascending, descending and transverse colonRegulates and normalises hydrochloric acid levels in stomachImproves and may cure conditions of constipation, flatulence andhyperacidityRelieves lower back painImproves flexibility of the hip jointsFirms and tones muscles of the abdominal wall, thighs and hipsIncreases peristalsis in the of 102/03/2005 0:0915.