Know the 26 Poses of Bikram Yoga

Bikram Yoga is a branch of yoga pioneered by Bikram Choudhury from classical yoga techniques. Instead of being a complete form of yoga, Bikram yoga is a set of 26 particular postures or asanas and 2 breathening exercises. The yoga is ideally performed in room temperature of 105°F with a humidity of 40% because of which it is also called a hot yoga.

Bikram yoga is specifically designed to warm and stretches muscles, ligaments and tendons in accordance with they are stretched. The list of 26 Bikram yoga is being mentioned in the following lines….

Bikram Yoga Poses

Standing Deep Breathing Pranayama

This form of Bikram yoga assists body to experience warmth in the aftermath of whole set of yoga postures being done. Also, the yoga can be practiced in the Bikram’s certified studios which are located worldwide. The rooms of the studios have set temperature, 105°F helping you do your postures easily.

Standing Deep Breathing yoga prevents problems such as bronchitis, emphysema and shortness of breath and other respiratory disorders.

Half Moon Pose (Ardha-Chandrasana)

Half Moon Pose

This form of Bikram yoga series is performed in Bikram’s approved studios under supervision of Bikram certified yoga teachers. These studios are ideally kept in requiring temperature i.e. 104F.

The benefits associated with Half Moon Pose are …

  • Makes muscles especially the abdominal muscles powerful.
  • Strengthens muscles like latissimus dorsi, oblique, deltoid and trapezious.
  • Strengthens spinal flexibility.
  • Maintains functionality of kidney in order.
  • Helps to cure disorders like liver enlargement.
  • Keeps waistline, hips, abdomen, buttock and thighs fits and trims.

Hands to Feet Pada-Hasthasana

Hands to Feet Pada-Hasthasana(Sanskrit)

In this form of yoga series, the person has be fold both his arms in upright position, and brings them down to the closer of knees by bending the west accordingly.

The yoga has benefits like it increases spinal flexibility, firms and trims the lower part of body and improves blood circulation to muscles, ligaments, tendons of the legs.

Awkward Pose – Utkatasana

Awkward Pose – Utkatasana

In this pose of asana, the person exercises in chair like position. To begin with, stand upright, inhale deeply; take both your arms in the air. Bend your knees, move your upper arms at 45 degree angle. Do this exercise quietly. Focused on the right postures of back, chest and pelvis.

The yoga tones and shapes your legs, gives relief from rheumatism and arthritis in the legs.

Eagle Pose – Garurasana

Eagle Pose – Garurasana

In this form of yoga, a person has to stand in eagle pose. It benefits person in opening the 14 largest joints in the skeleton system. Improves flexibility in the hips, ankles and supplies fresh blood to the reproductive system and kidneys.

Standing Head to Knee – Dandayamana-Janushirasana

Standing Head to Knee

This form of Bikram yoga series is helpful for improving mental power, concentration, uniting mind and body, exercise the reproductive organs and digestive systems and very helpful to relieve from diabetes syndromes.

Standing Bow Pose – Dandayamana-Dhanurasana

Standing Bow Pose

The benefits of standing bow pose are that the person who performs the yoga has improved blood circulation. In addition, it constructs balance, boosts dimension and flexibility of the rib cage, make abdominal wall and upper thighs stronger. It also develops concentration, patience and determination.

Balancing Stick – TuladandasanaBalancing Stick

Some of the benefits of the yoga are..

  • Boosts cardiovascular circulation, particularly to the heart blood vessels
  • Boosts power of concentration
  • Helps remove blocked arteries
  • Gives power to legs
  • Benefits pancreases, spleen, liver, circulatory and nervous system

Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana(Sanskrit)

Standing Separate Leg Stretching Pose

Benefits of this form of yoga series are…

  • Relieves depression
  • Effective for constipation
  • Controls abdominal obesity
  • Checks diabetes and hyperactivity like disorder

The yoga also exercises inner abdominal parts and the tiny and large intestines. It makes your pelvis, ankles, and hip joints flexible.

Triangle Pose – Trikanasana (Sanskrit)

Triangle Pose

Benefits of triangle pose yoga are…

  • Improvement in bone, muscles, joints, tendon and inner organs
  • Revitalizes nerves, veins and tissues
  • Ease crooked spines and lower back pain
  • Makes heart and lungs function properly

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

Standing Separate Leg Head to Knee Pose

In this form of yoga a person has to bend his head touching the tip of nose to knee.

Benefits of this yoga are…

The bending posture of body exercises abdomen, waistline, hips, thighs and buttocks

It gives message like feeling to the thyroid glands thereby helping then control the metabolism and immune system of the body.

Tree Pose – Tadasana

Standing Separate Leg Head to Knee Pose

In this form of yoga, a person has to stand like a tree while maintaining certain postures.

The benefits of this yoga are

  • Improves postures and balance
  • Boosts up elasticity of the ankles and knees including the hip joints
  • Exercises and strengthens the internal part of oblique muscles thereby curing from hernia

Toe Stand – Padangustasana (Sanskrit)

In this posture, a person has to put overall his body weight on to toe


  • Exercises toe thereby making the knees stronger
  • Best treatment for rheumatism of the knees, ankles, and feet
  • Cures body from hemorrhoid disorders
  • Opens up the knee and hip joints
  • Boosts concentration

Dead Body Pose – Savasana

Dead Body Pose – Savasana

Dead Body Pose – Savasana

This form of yoga series of Bikram Yoga gives utmost relaxation to the body. In this yoga a person has to lay down in parallel posture on the ground. It appears as if the person is taking full rest lying down.


  • Boosts blood circulation
  • Cleanses internal organs
  • Gives relaxation
  • Boosts concentration if the yoga is done regularly
  • Relieves depression, anxiety and fear in mind

Wind-Removing Pose – PavanamuktasanaWind-Removing Pose


  • Helpful for compressing and messaging the ascending colon and descending colon
  • Constricts the whole digestive system
  • Messages the transverse colon
  • Makes arms stronger
  • Improves hip elasticity
  • Makes abdomen and thighs stronger

Cobra Pose – Bhujangasana

Cobra Pose


The benefits of this yoga are that it makes lumbar spine stronger, gives relief from arthritis, pain and scolosis. It also improves digestion, gives relief from menstrual disease; it improves hunger and keeps blood circulation normal.

Locust pose – Salabhasana

This form of yoga series benefits a person in many ways such as…

  • Every effective for slipped discs and sciatica
  • Makes upper spinal part stronger
  • The pain caused by stretching the arms in fact relieve tennis elbow

Full Locust Pose – Poorna-SalabhasanaFull Locust Pose

The yoga is beneficial for a person by strengthening the middle spine. The exercise is also helpful for scoliosis, kyphosis, spondylosis and slipped discs. It also makes rib cage flexible. In addition, the abdominal muscles, upper arms, hips and thighs get stronger due to the exercise of yoga.

Bow Pose – DhanurasanaBow Pose

In this form yoga, a person has to curve his body like a bow. Some of the benefits of the yoga are

It opens up the rib cage and ensures full expansion of lungs

Since the spinal area of body curves in 360-degree angle, it consequently makes spinal nerves stronger and increases blood circulation there. Apart from that, it relives from all sort of backaches, improves appetite by controlling digestion system, and helps body combat bronchitis and diabetes.

Fixed Firm Pose – Supta-Vajrasana

Fixed Firm Pose

This kind of yoga series of Bikram Yoga benefit a person by rendering improvement in the flexibility of the lower spine. It makes hips, ankle joints and knees stronger and flexible. There is improvement to the lower limbs and the yoga is also useful for treating lower back pain.

Camel Pose – Ustrasana

Camel Pose – Ustrasana


  • The yoga compresses the spinal part of body and also arouses the nervous system
  • Cervical and spinal parts get maximum flexibility
  • The yoga eases out from backache and helps relieve from kyphoscoliotic deformities, cervical spondylosis, and other spinal disorders
  • It strengthens the abdominal organs thereby relieving body from constipation
  • The exercise of the yoga stretches out the throat, thyroid and parathyroid glands

Half Tortoise Pose – Ardha-Kurmasana

Half Tortoise Pose


  • Improves longevity
  • Immense relief from cervical pains and shoulders aches
  • Proper circulation of blood to the brain thereby enhancing mental concentration
  • Stretches the lower part of lungs
  • Gives relief from asthma, indigestion and constipation and other abdominal disorders

Rabbit Pose – Sasangasana


  • Since the rabbit pose needs body to be stretched for longer, it consequently increases mobility and flexibility of the spine.
  • Prolonged stretching of spines helps increase fresh blood flow to the nervous system.
  • If there is any problem in neck, shoulders and back, the exercise relieves from them.
  • Persons suffering from colds flue, sinus and chronic tonsillitis are greatly benefited by this yoga
  • The yoga also relives from sleeping disorders, diabetes and depression.

Head to Knee Pose and Stretching Pose – Janushirasana and Paschimotthanasana

Head to Knee Pose and Stretching Pose


  • Improves immune and lymphatic systems
  • Have great benefits on liver, pancreases, thyroid and thymus by maintaining proper blood circulation to them
  • Helps improve digestion
  • Effective in treating chronic diarrhea

Spine-Twisting Pose – Ardha-Matsyendrasana

Spine-Twisting Pose


The yoga is said to increase circulation of blood to all spinal nerves including veins  and  tissues

Makes spine flexible

This is the only yoga twist around the spine from top to bottom. Thus the prolonged stretching posture helps abate backaches.

Gives utmost peaceful rest to the nervous system

Blowing in Firm Pose – Kapalbhati in VajrasanaBlowing in Firm Pose


  • Improves digestion system
  • Improves flexibility of lungs
  • Healthy balance of oxygen intake
  • Improves abdominal disorders and boosts up circulation to them
  • The mighty inhale during the yoga improves flexibility of lungs

In summary, the above-mentioned yoga postures of Bikram yoga will bring effectual progress on body. After proper and timely exercise of the yoga, you will be able to cope with several physical diseases and revitalize your body consequently.