Tuck chin into chest and maintain straightened arms and legs. Bikram Yoga is a type of Hatha yoga founded by Indian yoga teacher, Bikram Choudhury. Deep and long breathing circulates the oxygenated blood to each & every cell of the body. Place your palms on the distance of the shoulders apart. Gradually return to the normal position. Now, inhale through your nostrils. Drop the head backward. Bikram Yoga is a series of twenty-six Hatha Yoga postures and two Pranayama breathing techniques designed to provide a challenging, invigorating, rejuvenating and effective yoga experience. Relax your body. This is the restorative asana of Bikram’s yoga series. Hands along each side flat on the ground. ‘Pawan’ means wind, ‘Mukta’ means ‘free’ and ‘asana’ means ‘pose or seat’. Holding in utkatasana strengthens the thighs, feet and abdominal area. Now, raise your arms and cross the thumbs. Now, slowly lift off your left foot. This pose is found to be beneficial for diabetes patients. Lift the right foot to place it on the upper side of the left thigh. It fastens the metabolic rate of the body. First of all, come into the vajrasana by bending your knees and sitting between the heels. ‘Kapal’ means ‘head’ and ‘Bhati’ means ‘shining’, which means head shining. However, it also relaxes the abdominal muscles. Blood circulation to the endocrine glands stimulates them to produce the respective hormonal secretion. Half Moon with Hands to Feet. A practitioner has to acquire a rabbit position, hence its name. Of focus in this pose would be the hips, legs, and core. This pose is on the tenth position in the list of Bikram’s 26 yoga poses. Hold the posture as long as you feel comfortable. Improve the flexibility of the spine and shoulders. This also improves the functioning of the digestive system and improves blood circulation, which results in radiance face. Also, it helps in widening the chest by harnessing the rib’s flexibility. Turn right foot out 90 degrees and do same with torso, hips, arms, and head. Avoid swaying of the elbow to their respective sides. Relax your body. Advance Bikram Yoga: 84 Yoga Poses The introduction to the Advance Bikram Yoga was started by Tony Sanchez, who followed the Bishnu Ghosh lineage. Slowly return to the normal position and let you relax. In hatha yoga, tadasana represents the mountain pose. Ultimately, improve coordination. For Everyone. Below is the list of 26 poses of Bikram yoga, which you can even perform at home by following the easy steps. However, this helps in pushing the hips forward direction. The postures include 24 asanas (poses in modern yoga as exercise), one pranayama breathing exercise, and one shatkarma, a purification making use of forced breathing. Slowly return to the normal standing position. Savasana is derived from the Sanskrit language. Try to exhale more and more after inhalation. Hold the position as your capability. ‘Utkata’ means ‘intense or fierce’ and ‘asana’ means ‘pose’. Dumbbell, Yoga Poses, Resistance Band, Kettlebell, Stretching & More Fitness Gym Posters. The more your leg extends, the more your torso comes forward to find the balance in between. Eyes should be open slightly and firmly looking at any specific point on the ceiling. Head-to-Knee with Stretching Pose (Janusirsasana with Paschimottanasana), 25. Pull the knee to the chest and keep the elbows close to the body. Slowly bend forward and let your torso stretch until your forehead touches the floor. ‘Ardha’ means ‘half’, ‘kurma’ means ‘tortoise’ and ‘asana’ means ‘seat or posture’. Tree pose is helpful in curing and preventing hernia. However, this has various mental and physical benefits. It is one of the excellent forward bendings poses with numerous health benefits. ‘Janusirsana’ is an asymmetrical series of forwarding bending poses. Do the above pose for a few minutes, and then move on to the remaining Bikram Yoga Poses, outlined below: Bikram Yoga Poses 1 Through 9: 1. and 2. First of all, come into the standing position on your mat. Bikram Yoga is a science of the body’s ecology. Stand straight and keep your feet apart up to the distance of arms. Relax your body. However, avoid straining in the hamstring. Lift your left foot until it becomes straight & makes a line with the spine. Toes pointing the ceiling side and grab your toes with hands. He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. It is one of the best relaxation poses. Postures performed by Bikram Yoga Founder, Bikram Choudhury. Hold the pose as long as you feel comfortable. First of all, come into the standing position. Therefore, this helps in maintaining the pace of yoga practice. Cobra pose relieves menstrual-related problems such as cramps, irregularities, etc. Slowly tilt forward at the hips while keeping the left leg straight. Use your core, thigh, and base of the foot to give pose firm stability. Hold here the pose for few seconds. When you are done, slowly bring your legs down, release your hands and relax. After that, repeat the pose with the other leg. First of all, come into the standing posture & relax your body. Bikram Yoga’s twenty-six posture exercises systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as nature intended. The Allentown Yoga Works Bikrams Beginning Yoga™ is a challenging, exciting and effective series of 26 postures and two breathing exercises, scientifically designed to … Firstly, lay flat on your stomach and place your hands on the sides of your body. Join your hand in the namaskar mudra. As this breathing is performed at the beginning of the class, it provides the required oxygen, nutrients across the body. First of all, come into a standing position. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. Bikram Yoga Asanas Vertical Poster Home Wall Art Print 50x60 Inches (No Frame) 3.6 out of 5 stars 5. Touch your forehead on your mat with ease. Bring your hands as close as possible and place your elbow pointing towards your abdomen, palm facing downwards. Keep a distance of 5 to 6 inches between the knees. This increases flexibility and enhances the mobility of hips, knee, ankle, etc. The whole of the spine should not be touched on the floor, except the upper portion. Stretching of intercostal muscles expands the thoracic capacity. Tilt your head back slightly. Bodyweight should be equally distributed on both of the feet. Alleviates & prevents various respiratory-related disorders ex, Asthma, Breathlessness, etc. So, it harnesses the mind and body coordination. However, come to normal position & relax. Exhale as long as you feel comfortable. Now, inhale again and raise your arms up. Some benefits are as follows –. Separate your feet wider at a distance of 3 to 4 feet.