Bikram Postures

Pranayama Series ( Standing Deep Breathing)

Because of sedentary habits, most people use only ten percent of their lungs, never allowing the lungs too reach the maximum expansion capacity. As a result, they are susceptible to emphysema, asthma, shortness of breath and dozens of other breathing problems. Standing Deep Breathing teaches you to use the other ninety percent of your lungs.This exercise should be done before any kind of physical activity. Because it expands the lungs to their full capacity, it increases circulation to the whole body, awaking everything up and preparing the muscles for action.

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Ardha Chandrasana with Pada-Hastasana (Half Moon Pose with Hands to Feet Pose)

Gives quick energy and vitality; improved and strengthens every muscle in the central part of the body, especially in the abdomen; increases the flexibility of spine; corrects bad posture; promotes proper kidney function and helps to cure enlargement of liver and spleen, dyspepsia and constipation. It increases the flexibility and strength of the rectus abdomius, latissmus dorsi, oblique, and deltoid and trapezius muscles.

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Utkatasana (Awkward Pose)

Strengthens and firm all muscles of thighs, calves and hips and makes hip joints flexible. It also firms the upper arms. It increases blood circulation in the knees and ankle joints and relieves rheumatism, arthritis, and gout in the legs and helps to cure slipped disc and in the lower spine.

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Garurasana (Eagle Pose)

It Supplies fresh blood to the reproductive organs and the kidney, increasing sexual power and control. It helps firm calves, thighs, hips, abdomen and upper arms. It also improves the flexibility of the hip, knee and ankle joints and strengthens the latissmus dorsi, trapezius and deltoid muscles.

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Dandayamana – JanuShirasana (Standing Head to knee Pose)

It helps to develop concentration, patience and determination. Physically, it tightens abdominal and thigh muscles, improves flexibility of the sciatic nerves and strengthens the tendon, biceps of the thigh muscles and hamstrings in the legs in addition to the deltoid, trapezius, latissmus dorsi, scapula, biceps and triceps.

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Dandayamana –Dhanurasana (Standing Bow Pulling Pose)

A perfect example of the “tourniquet” or “damming” effect in Yoga because it transfers the circulation from one side of the body to the other and the equalize it –circulating fresh blood to each internal organ and gland to keep them healthy. Like the standing Head to Knee, this pose helps develop concentration, patience and determination. Physically, It firms the abdominal wall and upper thighs and tightens upper arms, hips and buttocks. It increases the size and elasticity of the rib cage and the lungs and improves the flexibility and strength of the lower spine and of most of the body’s muscles.

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Tuladandasana (Balancing Stick Pose)

Prefers control and balance by improving physical, psychological & mental power. In addition, It firms hips, buttocks, and upper thighs as well as providing the same benefits for the legs as the standing Head to Knee. It increases the circulation, strengthens the hearts muscle, one of the best exercises for bad posture ; strengthens the flexibility of latissmus dorsi, deltoid and trapezius muscles and improves the flexibility, strength and muscle tone of shoulders, upper arms, spine and hip joints.

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Dandayamana – Bibhaktapada – Paschimottanasana (Standing Separate Leg Stretching Pose)

Cures and prevents sciatica by stretching and strengthening the sciatic nerves and the tendons of the legs. It helps the functioning of most of the internal abdominal organs, especially the small and large intestine, and improves the muscle tone and flexibility of thighs and calves and the flexibility of the pelvis, ankles, and hip joints and of the last five vertebrae of the spine.

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Trikanasana ( Triangle Pose)

The only posture in the world that improves every muscles, joints, tendon and internal organs in the body. At the same time, it revitalizes nerves, veins and tissues. It helps cure lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae and It improves crooked spines. This is the most important post to increase the strength and flexibility of the hip joint and the muscles of the side if the torso. It also firms upper thighs and hips, slims the waistline and improves the deltoid, trapezius, scapula and latissmus muscles.

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

TIt slims abdomen, waistline, hips, buttocks and upper thighs. It Increases the flexibility of the spine and the sciatic and of most of the tendons and ligaments of the legs and strengthens the biceps of thighs and calves. It also greatly improves blood circulation in the legs and to the brain and strengthens the rectus abdomius, gluteus maximum, oblique, deltoid and trapezius muscles.

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Tadasana (Tree Pose)

By strengthening the internal oblique muscles, It prevents hernia. This pose and the Toe Stand are preparatory for the more advanced Locust Pose.

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Padangustasana (Toe Stand Pose)

It develops psychological and mental powers especially patience. Physically, it helps to cure gout and rheumatism of the knees, ankles and feet. It also helps cure hemorrhoid problems.

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Savasana (Dead Body Pose)

It returns blood circulation to normal. It also teaches complete relaxation. This pose is done after each pose that follows.

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Pavanamuktasana (Wind Removing Pose)

It cures and prevents flatulence which is the source of most chronic abdominal discomforts. It improves the flexibility of the hip joints and firs the abdomen, thighs and hips, Strengthens the biceps and triceps muscles of the upper arms and all the muscles of the forearm.

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Sit Up

It Increases the flexibility if the trapezius, deltoid, erectus femoris and biceps muscles, sciatic nerve, tendons, hip joints and the last five vertebrae of the spine. It relieves chronic diarrhea by improving the circulation of the bowels. It also increases circulation to the liver and spleen and improves digestion.

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Bhujangasana (cobra Pose)

This is one of the best ways to maintain the body in perfect condition. It increases spinal strength and flexibility; it helps prevent lower backache and helps cure lumbago, rheumatism and arthritis of the spine. It also relieves menstrual problems (irregularity, cramps, and backache), cures loss of appetite, helps correct bad posture and improves the functioning of the liver and spleen. The Cobra strengthens the deltoid, trapezius and triceps.

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Salabhasana (Locust Pose)

It has the same benefits as the Cobra but it is even more important in the cure of any back or spinal problem such as gout, slipped disc and sciatica. It cures tennis elbow and is also excellent for firming buttocks and hips.

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Poorna – Salabhasana ( Full Locust Pose)

It firms the abdominal wall and upper thighs and tightens upper arms, hips and buttocks. It increases the size and elasticity of the rib cage and the lungs and improves the flexibility and strength of the lower spine and of most of the body’s muscles.

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Dhanurasana (Bow Pose)

It improves functioning of the large and small intestines, the liver, kidneys and spleen. It helps straighten rounded spines, relieves backaches and improves pigeon chest by opening the rib cage, permitting maximum expansion of lungs and increased oxygen intake. The Bow also revitalizes all spinal nerves by increasing circulation to the spine. It improves digestion and increasing circulation to the spine. It improves digestion and strengthens abdominal muscles, upper arms, thighs and hips (It is especially good for increasing the flexibility of dancer’s hip joint). It also improved the flexibility of the scapula, latissmus, and deltoid and trapezius muscles.

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Supta – Vajrasana (Fixed Firm Pose)

It helps cure sciatica, gout and rheumatism in the legs. It slims thighs, firms calf muscles and strengthens the abdomen. It also strengthens and improves flexibility of lower spine, knees and ankle joints.

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Ardha-Kurmasana ( Half Tortoise Pose)

In terms of relaxation, Bikram says thirty seconds of this posture is the equivalent of eight hours of sleep. It also cures indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain. It firms the abdomen and thighs and it increases the flexibility if hip joints, scapula, deltoids, triceps, and latissmus dorsi muscles.

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Ustrasana (Camel Pose)

It produces maximum compression of the spine. It Improves the flexibility of neck and spine and relieves backache. It is the peak of the floor series. This posture stretches the abdominal organs to the maximum and cures constipation. It stretched the throat, thyroid gland and parathyroid. Like the Bow Pose, it opens a narrow rib cage to give more space to the lungs. It also firms and slims the abdomen and the waistline. In addition, this posture allows release of emotional tension held in the body as stress, anxiety, anger and the depression.

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Sasangasana ( Rabbit Pose)

It produces the opposite effect of the Camel, giving maximum longitudinal extension of the spine. As a result, It stretches the spine to permit the nervous system to receive proper nutrition. It also maintains the mobility and elasticity of the spine and back muscles. The Rabbit Improves digestion and helps cure colds, sinus problems and chronic tonsillitis. And it has a wonderful effect on thyroid and parathyroid glands. The pose improves the flexibility of the scapula and trapezius and helps children reach their full growth potential.

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JanuShirasana with Paschimottanasana (Head to Knee Pose with Stretching Pose)

It helps to balance the blood sugar level. It improves the flexibility of the sciatic nerves, ankles and hip joints; improves digestion; enhances the proper functioning of the kidneys and expands the solar plexus.

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Ardha- Matsyendrasana ( Spine Twisting Pose)

The Only Exercise that twists the spine from top to bottom at the same time. As result, It increases circulation and nutrition to spinal nerves, veins and tissues and improves spinal elasticity and flexibility and the flexibility of the hip joints. It helps cure lumbago rheumatism of the spine, improves digestion, removes flatulence from the intestines and firms the abdomen, thighs and buttocks.

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Khapalbhati (Blowing In Firm)

This last breathing exercise strengthens all the abdominal organs and increases the circulation. It makes the abdominal wall strong and trims the waistline. It also allows the body to release toxins through the respiratory system.

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