How many poses in bikram yoga

Standing Deep Breathing — Parayma Benefits: SDB helps prevent respiratory problems such as bronchitis, emphysema and shortness of breath. It increases the flexibility of the spine comprehensively, from coccyx to neck; promotes proper kidney function; and helps to cure enlargement of the liver and spleen. Half Moon also firms and trims the waistline, hips, abdomen, buttocks and thighs.

Both poses firm and trim the lower body, where many problem areas, especially for women, reside. Hands to Feet Pose works the muscles, ligaments and tendons of the legs and improves circulation there as well. It heals chronically cold feet. It also helps relieve rheumatism and arthritis in the legs, and helps to cure slipped discs and other problems in the lower spine. Eagle Pose — Garurasana Benefits: Eagle is the only posture that opens up the 14 largest joints in the skeletal system. Beyond improving flexibilities in the hips, knees, ankles and the rest, Eagle Pose also supplies fresh blood to the reproductive system and sex organs, plus the kidneys, which increases sexual vitality and helps clear up reproductive problems.

Standing Head to Knee — Dandayamana-Janushirasana Benefits: This posture improves the flexibility of the sciatic nerves and strengthens the hamstrings and leg muscles.

It also works the muscles of the back, the biceps and the triceps. It helps to squeeze and flush out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and overies. Standing Bow Pose — Dandayamana-Dhanurasana Benefits: Standing Bow moves all the blood from one side of the body to the other, then back again. It develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs.

It improves the flexibility and strength of the lower spine. Standing Bow builds patience, determination and concentration. Balancing Stick — Tuladandasana Benefits: The forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected region, cleaning out the veins and all the arteries, strengthening the heart muscle. The same rejuvenating flood rushes into the brain as well.

It strengthens your powers of concentration. It also messages the internal abdominal organs and the small and large intestines, and gives you added flexibility in the pelvis, ankles, hip joints and especially in the last five vertebrae of the spine. Triangle Pose — Trikanasana Benefits: It improves every single bone, muscle, joint, tendon and internal organ, and it revitalizes nerves, veins and tissues.

Flexing and strengthening the last five vertebrae in this posture can alleviate crooked spines, as well as rheumatism and lower back pain. Triangle Pose also benefits the heart and lungs, forcing them to work together. It messages and compresses the thyroid gland, which helps to regulate the metabolism and the immune system. It also improves the strength and flexibility of the lower spine.

It builds patience and concentration and clears cardiovascular problems. It stimulates the blood vessels and supplies fresh blood to the entire body.

Lift one of your legs with your hand from the inside at the ankle. Stretch the other arm out to the sky with the palms facing forward. Now, slowly extend the leg you lifted upwards. Make sure your torso is going slightly forward while doing so. Keep your hips and the foot of the leg on the ground in a straight line. Kick the other leg further up till you can with the arm of the hand holding the foot stretching along with it.

As you stretch higher, your upper body should bend more forward. Benefits: Tuladandasana stretches your heart muscles, rejuvenates your brain, and strengthens your concentration. It strengthens your core and back muscles and gently stretches the entire spinal column. It increases your stamina and helps burn calories. Stand straight and raise your arms to the sky.

Clasp your hands, leaving your index fingers pointing to the sky. Now, lift your left foot off the floor while keeping your spine straight. Take your left leg further up. Benefits: This pose strengthens and stretches your sciatic nerves. It massages the abdominal organs and the small and large intestines. It increases the flexibility of your ankles and hip joints, releases tension in your lower back muscles, and creates emotional stability. Take a big step to the right with your right leg.

Stretch your leg to the right as wide as possible. Stretch your arms on their respective sides and bend forward towards the ground and between the legs. Reach your hands towards your feet and clasp them around the ankles. Use that grip to push your torso further down till your head touches the ground.

Keep your arms, legs, and spine straight. Benefits: Trikonasana revitalizes your veins, tissues, and nerves. It reduces rheumatism and lower back pain and strengthens your knees, ankles, legs, chest, and arms. It cures anxiety and improves digestion and coordination between the heart and lungs. Stand straight with your feet arm distance apart. Keep your waist straight and bend towards the right. Lift your left hand up and let your right hand touch the ground, forming a straight line.

Your right hand should touch the tips of your right toes, with the palm facing outward. Keep your right foot facing towards the right. Bend your right knee as much as you can and stretch out your left leg.

The legs should be flexed and taut. Turn your head left and look up at your left hand. Benefits: The pose tones your abdomen, waist, hips, thighs, and buttocks. It stimulates your thyroid gland and regulates your metabolism and immune system. It helps those suffering from depression. It cures constipation, low blood pressure, and menstrual problems.

Raise your arms overhead and join your hands together in a firm clasp. Move your right leg towards the right, about two to three feet distant from the left leg. Turn your right foot towards the right.

Now, tuck your chin into your chest and bend your torso towards your right leg till your head touches your right knee. Make sure your legs and hands are straight while you do this. Repeat on the other side. Benefits: Vrikshasana improves your posture and balance.

It increases the flexibility of your hip joints, knees, and ankles. It prevents hernia and aids neuromuscular coordination. It strengthens your eyes and shoulders and reduces flat feet. It also increases your patience.

Keep your arms along the sides of your body. Get your palms together in a prayer mudra and place them in front of your chest. Raise your right foot. Bend it at the knee and place it on the upper thigh of your left leg near the root of the left thigh. Square your shoulders and keep your left leg straight. Benefits: The pose strengthens and opens up your knees. It cures hemorrhoid problems and develops mental strength.

It strengthens your joints, abdominal muscles, hips, ankles, and toes. It increases your focus and improves your posture. The pose will also keep you calm and balanced. Stand straight with your arms by the side. Bend your right knee towards your chest. Bring your right foot to rest on your left knee.

Make sure the sole of your right foot is facing upwards. Now, bend down on your standing left leg and bring your buttocks to rest on the heel of your left foot.

The thigh of your left leg should be parallel to the ground. Bring your hands together in the prayer mudra and place them in front of your chest. Benefits: Savasana relaxes and cleanses your body internally. It releases stress, depression, tension, and fatigue. It relaxes your muscles and cures insomnia. It improves your mental health and concentration and stimulates blood circulation. It helps in curing constipation, diabetes, and asthma. Lie down on your back. Keep your legs slightly apart.

Place your arms along both the sides of your body. Let your palms face upwards. Close your eyes and breathe deeply through your nose. Consciously relax your body from head to toe as you breathe.

Hold the pose till you feel completely relaxed. To know more about the pose, click here: Savasana. That is half of the regimen done. Relax well in Savasana, drink some water, and gear up for the next 13 challenging poses that are sure to test your stamina.

Benefits: Pavanamuktasana compresses and massages your digestive system. It strengthens your arms, improves hip flexibility, and tones your abdomen and thighs. It helps in the release of gas and aids digestion. It eases tension in the lower back and enhances blood circulation in the hip joints. Lie down on your back with your feet together and arms placed along the sides of your body.

Clasp your hands and wrap them around your right knee. Bring it towards your chest and press your thigh on the abdomen. Keep your neck and left leg straight. Square your shoulders. Benefits: Padahastasana increases your flexibility and stretches your spine. It firms your lower body and improves blood circulation in the legs. It stretches your shoulders and hamstrings and strengthens the biceps and calf muscles. It also stimulates the kidneys and pancreas. Sit down on your buttocks with your legs stretched out in front of your torso.

Leave your arms hanging on both sides of your torso. Keep your back erect and feet together. Sit-Up Strengthens and tightens the abdomen Increases flexibility of the spine. Fixed Firm Pose Strengthens and improves flexibility of lower spine, knees and ankles Good for sciatica and varicose veins Good prevention for hernia Half Tortoise Pose Provides maximum relaxation Good for diabetes and anemia Massages heart, lungs and coronary arteries Camel Pose Good for osteoporosis Good for diabetes, high blood pressure and bronchial spasms Good for constipation.

All Rights Reserved.