26 Bikram Poses Yoga You Need To Know



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The 26 Different Bikram Yoga Poses You Need To Know About

In case you’re not aware of it yet, Bikram Yoga is currently one of the hottest exercises right now, both literally and figuratively.

People from all walks of life are turning to this special form of yoga for all the wonderful benefits it could bring to different aspects of the body.

Whether you want to slim down, have a stronger physique, or you’re looking to improve your overall health, Bikram Yoga might be a good idea for you.

If you’re one of those people who are still curious or you have just started to become interested in Bikram Yoga then today is your lucky day.


It’s because we’re going to be talking about the 26 Bikram Yoga Poses you need to know about in order to do this exercise and reap all the good things it could bring. 

But before we get there, here’s a quick refresher on what Bikram Yoga is and how it started.


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The 26 Different Bikram Yoga Poses For Weight Loss You Need To Know About


What is Bikram Yoga?

Bikram Yoga is defined as a form of yoga where an individual practising it must do 26 different postures, including 2 breathing exercises, over and over again for 90 minutes in a room with hot temperature. 

Popularized in the 1970s by an Indian yogi named Bikram Choudhury, Bikram Yoga quickly captured the attention of people from across the world.

The room where the exercise will take place must have a temperature of 40oC and a humidity of 40% to imitate the climate in India where Choudhury came from and where he first designed the whole routine.


Before we get to the actual Bikram Yoga poses, here are some quick safety tips before you give this exercise a try.

Bikram Yoga is effective, but it’s not for everyone due to the intense environment a participant must be in while doing the poses.

Take a look at the following to see what they are.


•    Check yourself before you wreck yourself.

•    Drink lots of water before and after each session.

•    Do not layer up.

•    Give your body time to adjust.

•    Bring the right accessories.

Now that we’re done with the safety tips, it’s time to know more about the Bikram Yoga Poses.

Listed below are all 24 poses and 2 breathing exercises along with their benefits.

Check them out.

The 26 Bikram Yoga Poses and Their Benefits

  • Pranayama (Deep Breathing) – This is the first of the 26 Bikram Yoga poses.  Pranayama is a breathing exercise that pushes your lungs to their optimal capacity, it can also help you have better focus and blood circulation. Deep Breathing fights respiratory problems such as emphysema and shortness of breath too.
  • Half Moon Pose (Ardha Chandrasana) – The half moon pose can help make your spine more flexible. It also strengthens your core and promotes better kidney function. Ardha Chandrasana is perfect as well for making your buttocks, hips, thighs, and stomach firmer.
  • Uktasana (Awkward Pose) – The third of the Bikram Yoga poses, Uktasana will cure slipped discs and other spine-related issues. It is also suitable for shaping your legs, relieving joint pains, and strengthening your torso.
  • Garudasana (Eagle Pose) – This one looks a little silly but it is actually very helpful. Garudasana promotes better balance, flexibility, and focus. In addition to that, it will also improve blood circulation to your kidneys and reproductive organs. The Eagle Pose can open up the largest joints in your skeletal system as well.
  • Dandayamana-Janushirasana (Standing Head To Knee Pose) – The Standing Head To Knee Pose is great if you want to improve your concentration and boost overall mental health. You must also do this posture for it can tone your back muscles along with your biceps and triceps. This pose is also good for your leg muscles and hamstrings.
  • Dandayamana-Dhanurasana (Standing Bow Pose) – If you’re dealing with balance-related problems then this pose will help you a lot. The Standing Bow Pose is perfect for building upper thighs strength, fighting cardiovascular problems, and improving the spine’s flexibility. It stimulates circulation as well and provides better blood flow all throughout the body.
  • Tuladandasana (Balancing Stick Pose) – This pose puts your core and back at work, making them stronger. Tuladandasana is also good for concentration, heart muscles, and brain. You can also use it to improve your stamina and burn more calories.
  • Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose) – This hard to pronounce pose brings a lot of benefits to the body. Aside from helping your ankles and hip joints be more flexible, it can also make your sciatic nerves stronger. This pose is also perfect for removing tension from your lower back muscles and for making you feel more emotionally stable.
  • Trikonasana (Triangle Pose) – This one is great for curing anxiety and promoting better digestion. It is also perfect for revitalizing tissues, nerves, and veins. The Trikonasana can fight rheumatism as well and can even make your knees stronger.
  • Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Head To Knee Pose) – Another useful pose. This is perfect for those who are suffering from low blood pressure, constipation, menstrual problems and even depression. It can also be used to boost the immune system, stimulate the thyroid gland, and tone the abdomen.
  • Vrikshasana (Tree Pose) – The Tree Pose is great for improving a person’s balance and posture. It also aids neuromuscular coordination and helps prevent hernia. This pose can also teach you how to be more patient, which will be very useful on a lot of occasions.
  • Padangustana (Toe Stand Pose) –This pose can improve your focus and mental health. Aside from that, it can also reduce haemorrhoid problems and make your joints stronger.
  • Savasana (Dead Body Pose) – Probably the easiest out of all the Bikram Yoga Poses, Savasana provides an easy way of relaxation and internal cleansing. It can stimulate blood flow and improve not just your concentration but also your overall mental health. This pose is also useful for relieving stress, depression, fatigue, constipation, asthma, and even diabetes.
  • Pavanamuktasana (Wind Relieving Pose) – Pavanamuktasana can promote better blood circulation in the hip joints and remove tension in your lower back. This pose will strengthen your arms, improve your hip’s flexibility, and tone your thighs and abdomen.
  • Padahastasana (Sit Up Pose) – The Sit Up Pose stretches your spine and helps you have better flexibility. It also improves the circulation of blood on your legs, the strength of your calf muscles, and biceps. Your pancreas and kidney will also reap some benefits as this pose can stimulate them efficiently.
  • Bhujangasana (Cobra Pose) –The Bhujangasana pose is great for regulating blood pressure, making your spine more flexible, and improving liver function. It also helps you have better appetite and digestion.   The Cobra Pose can assist you with your weight loss journey by controlling your metabolism.
  • Salabhasana (Locust Pose) –This is the pose you will benefit from the most if you’re experiencing back-related problems. Salabhasana is great for people with slipped discs and sciatica. In addition to that, the Locust Pose can also reduce varicose veins on your legs and make your butt look firmer. Doing this pose will also help you practice perseverance.
  • Poorna Salabhasana (Full Locust Pose) – The Full Locust Pose is great for correcting bad posture. It is also suitable for people with slipped discs, spondylosis, menstrual problems, and lower back pain. Poorna Salabhasana can make your rib cage more elastic and reduce the effects of rheumatism.
  • Dhanurasana (Bow Pose) – This one is great for increasing the capacity of your lungs and improving your digestion. Dhanurasana is also applicable if you want to revitalize your spinal nerves. It treats diabetes, constipation, and bronchitis as well.
  • Supta Vajrasana (Fixed Firm Pose) – The Fixed Firm Pose can expand and stretch your rib cage. It will stimulate your thyroid gland and give you another layer of protection against Hernia. Supta Vajrasana is extremely helpful for it can eliminate anger as well which will put your mind in a more relaxed state.
  • Ardha Kurmasana (Half Tortoise) – This pose helps tone your abdomen and thighs. Aside from that, it can improve the flexibility of your hips and remove built-up tension in your neck and shoulders.
  • Ustrasana (Camel Pose) – Ustrasana can develop your posture, prevent backaches, and make your neck more flexible. It is also great for stimulating the nerves and relieving menstrual pain.
  • Sasankasana (Rabbit Pose) – The Rabbit Pose can reduce your chances of acquiring colds and other sinus problems. This pose can also deliver fresh oxygen and blood to your nerves, rejuvenating them. It can make your back and spine more elastic too.
  • Janushirasana-Paschimottanasana (Sitting Head To Knee Stretching Pose) – This is perfect for preventing allergies of all sorts. It also helps solve diarrhoea and develop your digestion. It may also improve the blood circulation on certain parts of your body such as the intestines, pancreas, and liver.
  • Ardha Matsyendrasana (Spine Twisting Pose) – The Ardha Matsyendrasana is a great pose to do if you want to relieve the tension in your back or calm your nervous system. It’s also perfect for preventing arthritis, slipped discs, and other back problems. This pose can improve your reproductive health as well. 
  • Kapalbhati Pranayama (Skull Shining Breathing Technique) – The 2nd breathing exercise of the routine. Kapalbhati can improve your brain’s function and digestion. It is also great for fighting sinus, hair loss, and asthma. This breathing exercise helps with cleansing too as it can dissolve toxins and other waste matter in your body. 


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The 26 Different Bikram Yoga Poses For Weight Loss You Need To Know About


Final Words:

These are the 26 different Bikram Yoga Poses you need to know about.

Keep in mind that you have to do them in a 40oC room for 90 minutes straight.

Bikram Yoga is intense, yes, but as long as you have the drive, discipline, and knowledge then you will surely get all the amazing benefits it could bring.

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About the Author

Hey! I'm Emma part of the FoodyWhale team. It is my mission to help people in their weight loss journey succeed. On FoodyWhale you can find my tips, tricks and secrets that I've used in my own weight loss journey.