bikram logo2

                                HOT YOGA Postures!


1. Pranayama / Standing Deep Breathing Pose

    • Expands the lungs to their full capacity
    • Increases circulation to the whole body
    • Counteracts emphysema, asthma, and other breathing problems
    • Helps regulate blood pressure
    • Exercises the nervous, respiratory and circulatory systems

2. Ardha-Chandrasana with Pada-Hastasana / Half Moon Pose

    • Revitalizes liver, spleen, pancreas and kidneys
    • Corrects bad posture
    • Helps to alleviate lower back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
    • Improves circulation in the legs and to the brain
    • Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs
    • Strengthens and firms the abdomen, hips, thighs and buttocks


3. Utkatasana / Awkward Pose

    • Increases circulation in the knee, toe and ankle joints
    • Relieves rheumatism, arthritis and gout in the legs
    • Helps to cure slipped disc and lumbago in the lower spine
    • Increases hip joint flexibility
    • Strengthens and firms upper arms and all muscles of thighs, calves and hips


4. Garudasana / Eagle Pose

    • Relieves tension in neck and shoulders
    • Improves sexual vitality and control
    • Improves flexibility of all 12 major joints of the body
    • Strengthens and firms legs, arms, and abdomen


5. Dandayamana - Janushirasana / Standing Head to Knee Pose

    • Relieves tension in neck and shoulders
    • Improves sexual vitality and control
    • Improves flexibility of all 12 major joints of the body
    • Strengthens and firms legs, arms, and abdomen

6. Dandayamana - Dhanurasana / Standing Bow Pulling Pose

    • Flushes out kidneys helping to eliminate toxins
    • Increases the size and elasticity of the rib cage and lungs
    • Helps correct high blood pressure
    • Helps tennis elbow and frozen shoulder
    • Improves the flexibility and strength of the lower spine and most of the body’s muscles
    • Improves flexibility of sciatic nerve
    • Strengthens and firms abdominal wall, upper thighs, upper arms, hips, and buttocks

7. Tuladandasana / Balancing Stick Pose

    • Strengthens the heart muscle and improves circulation
    • Increases lung capacity
    • Helps tennis elbow and varicose veins
    • Increases the flexibility of the spine, hip, and shoulder joints
    • Strengthens and firms arms, hips, buttocks and upper thighs


8. Dandayama - Bibhaktapada Paschimottanasana / Standing Separate Leg Stretching Pose

    • Helps functioning of the abdominal organs
    • Brings blood to the brain
    • Stretches and strengthens the sciatic nerves and tendons of the legs
    • Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine
    • Improves the muscle tone and flexibility of thighs and calves


9. Trikanasana / Triangle Pose

    • Improves every muscle, joint, tendon and internal organ
    • Revitalizes nerves, veins, and tissues
    • Improves crooked spines
    • Helps correct frozen shoulder and tennis elbow
    • Increases strength and flexibility of the hip joint and of the muscles of the side of the torso
    • Strengthens and firms arms, upper thighs, waistline and hips


10. Dandayamana - Bibhaktapada - Janushirasana / Standing Separate Leg Head to Knee Pose

    • Increases blood circulation to legs and brain (helping with some types of headaches)
    • Massages internal organs
    • Helps with diabetes and hyperacidity
    • Helps relieve constipation, dyspepsia, and hemorrhoids
    • Improves flexibility of the spine, shoulders, hips, sciatic nerve
    • Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs


11. Tadasana / Tree Pose

    • Improves posture and balance
    • Improves circulatory disorders
    • Relieves tension in neck and shoulders
    • Increases flexibility of ankles, knees, and hip joints
    • Strengthens internal oblique muscles to prevent hernia


12. Padangustasana / Toe Stand Pose

    • Develops psychological and mental powers, especially patience
    • Helps to cure gout and rheumatism of the knees, ankles and feet
    • Helps with hemorrhoid problems
    • Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)



13. Savasana / Dead Body Pose

    • Returns circulation to normal
    • Improves concentration
    • Helps reduce hypertension, nervousness, anxiety, and irritability


14. Pavabanuktasana / Removing Pose

    • Massages the colon
    • Helps and prevents constipation and irritable bowel syndrome
    • Stimulates the liver, small and large intestine, and spleen
    • Improves flexibility of the hip joints and relieves lower back pain
    • Firms the abdomen, thighs and hips

15. Sit-up

    • Strengthens and firms the abdomen
    • Increases flexibility of the spine, hamstrings, and sciatic nerve



16. Bhujangasana / Cobra Pose

    • Maintains the body in perfect condition
    • Increases spinal strength and flexibility
    • Helps backache, lumbago, rheumatism and arthritis
    • Strengthens deltoids, trapezius and triceps


17. Salabhasana / Locust Pose

    • Maintains the body in perfect condition
    • Increases spinal strength and flexibility
    • Helps backache, gout, slipped disc, sciatica, lumbago, rheumatism and arthritis
    • Firms buttocks and hips
    • Helps tennis elbow


18. Pooma Salabhasana / Full Locust Pose

    • Has the same therapeutic value as the Cobra Pose and the same upper-body benefits as Standing Bow Pulling
    • Also firms abdominal muscles, upper arms, hips and tights


19. Dhanurasana / Bow Pose

    • Maintains the body in perfect condition
    • Increases spinal strength and flexibility
    • Helps straighten rounded spines
    • Helps intestines, liver, kidneys and spleen
    • Relieves backache


20. Supta - Vajrasana / Fixed Firm Pose

    • Helps to cure sciatica, gout and rheumatism in the legs
    • Helps to prevent hernia
    • Strengthens and improves flexibility of lower spine, knees, and ankles
    • Firms thighs, calf muscles and strengthens the abdomen


21. Ardha - Kurmasana / Half Tortoise Pose

    • Provides maximum relaxation
    • Stretches lower part of the lungs increasing blood circulation to the brain
    • Good for diabetes and anemia
    • Massages heart, lungs, and coronary arteries
    • Increases flexibility of the hip and shoulder joints
    • Firms abdomen and thighs


22. Ustrasana / Camel Pose

    • Stretches abdominal organs and cures constipation • Stretches the throat, thyroid gland and parathyroid
    • Stimulates the nervous system
    • Opens rib cage to allow for maximum expansion of the lungs
    • Maximum compression of spine improving flexibility of the neck and spine
    • Firms the abdomen and slims the waistline


23. Sasangasana / Rabbit Pose

    • Maximum stretch of the spine allowing nervous system to receive proper nutrition
    • Maintains mobility and elasticity of spine
    • Nurtures the nervous system, helps with depression
    • Improves digestion
    • Helps cure sinus problems, colds and chronic tonsillitis
    • Strengthens and firms abdomen and back muscles


24. Janursiasana with Paschimottanasana / Head to Knee with Stretching Pose

    • Helps balance blood sugar levels
    • Improves kidney function
    • Improves digestion
    • Improves the flexibility of sciatic nerves, ankles and hip joints
    • Strengthens and firms abdomen and arms


25. Ardha - Matsyendrasana / Spine Twisting Pose

    • Increases circulation and nutrition to spinal nerves, veins, and tissues
    • Improves spinal elasticity and flexibility
    • Helps cure lumbago and rheumatism of the spine
    • Improves digestion
    • Firms abdomen, thighs and buttocks


26. Khapalbhati in Vajrasana / Blowing - in Firm Pose

    • Increases circulation
    • Removes toxins
    • Strengthens all abdominal organs
    • Trims the waist line