Master the 26 Poses of Bikram Yoga for Health

26 poses of bikram yoga

Are you looking for a holistic approach to improve your physical and mental well-being? Look no further than Bikram Yoga. This unique yoga practice consists of a sequence of 26 Poses of Bikram Yoga, that target different muscle groups, stimulate glands and organs, and enhance overall health.

Bikram Yoga, also known as hot yoga, is practiced in a room heated to 105°F (40.6°C) with a humidity of 40%. The heat and humidity help loosen muscles, promote flexibility, and increase the detoxification process in the body. If you’re ready to embrace this transformative yoga practice, let’s dive into the 26 poses that form the foundation of Bikram Yoga.

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Key Takeaways:

  • Practicing the 26 poses of Bikram Yoga can have a positive impact on your physical and mental health.
  • Bikram Yoga is practiced in a hot and humid room, which aids in muscle flexibility and detoxification.
  • Each pose in the sequence targets different areas of the body and provides specific benefits.
  • Consistency and proper technique are key to mastering the poses and reaping the benefits of Bikram Yoga.
  • Remember to listen to your body, stay hydrated, and consult a qualified instructor if needed.

The Importance of Breathing in Bikram Yoga

The most important part of Bikram Yoga is to focus on breathing calmly. Proper breathing techniques are essential for maximizing the benefits of the practice. Breathing serves as the foundation for each pose, ensuring a harmonious connection between the mind and body.

The practice of Bikram Yoga begins with the Standing Deep Breathing Pose, also known as Pranayama. This pose involves deep inhalations and exhalations, expanding the lungs and increasing the oxygen intake. The controlled breathing in Pranayama helps to improve detoxification by releasing toxins from the body, while also increasing mental relaxation and blood flow.

Breathing slowly and deeply facilitates lung expansion, allowing more oxygen to reach the muscles and organs. It also promotes a sense of calmness and focus during the practice. Maintaining a straight back while breathing is crucial, as it ensures proper alignment and allows for optimal lung capacity.

In addition to the Standing Deep Breathing Pose, various other breathing exercises, known as pranayama, are incorporated throughout a Bikram Yoga session. These exercises help to further enhance breath control, improve lung function, and promote relaxation.

Incorporating proper breathing techniques into your Bikram Yoga practice can amplify its benefits and provide a deeper connection between the mind, body, and breath.

The Standing Poses of Bikram Yoga

The standing poses in Bikram Yoga are an essential part of the practice. These poses not only warm up the body but also target different muscle groups, providing a comprehensive workout. They are designed to strengthen muscles, improve circulation, and offer various benefits to the body.

One of the standing poses in Bikram Yoga is the Half Moon Pose with Hands-to-Feet Pose, also known as Ardha Chandrasana with Pada Hastasana. This pose involves balancing on one leg while extending the other leg and arm to create a beautiful, crescent moon shape. It engages the core, strengthens the legs, and improves balance and stability.

Another standing pose is the Awkward Pose, known as Utkatasana. This pose involves squatting down as if sitting on an imaginary chair, keeping the thighs parallel to the floor. Utkatasana works the entire lower body, particularly the quadriceps, glutes, and calves. It helps build strength and stamina while improving posture and enhancing flexibility.

Practicing these standing poses regularly in your Bikram Yoga routine will not only increase your physical strength and flexibility but also provide a mental focus and stability. Remember to always practice with proper technique and alignment for maximum benefits.

Incorporating these standing poses into your Bikram Yoga practice will invigorate your body, unlock energy flows, and deepen your mind-body connection. So embrace the challenge, find your balance, and experience the transformative power of the standing poses in Bikram Yoga.

The Balancing Poses of Bikram Yoga

Balancing poses in Bikram Yoga challenge balance, coordination, and strength. They require focus, control, and awareness of the body’s alignment. These poses not only improve physical stability but also cultivate mental concentration. Two notable balancing poses practiced in Bikram Yoga are Eagle Pose (Garurasana) and Standing Head-to-Knee Pose (Dandayamana Janushirasana).

Garurasana, or Eagle Pose, involves wrapping one leg around the other and crossing the arms in front of the body. This pose strengthens the legs, opens the hips, and improves balance. It also stretches the shoulders and upper back, releasing tension and increasing flexibility.

Dandayamana Janushirasana, or Standing Head-to-Knee Pose, requires standing on one leg while folding forward and holding the extended foot. This pose strengthens the thighs, calves, and core muscles. It also improves concentration, stretches the hamstrings, and stimulates the digestive system.

The 26 asana of Bikram hot yoga. 1. Standing Deep Breathing (Pranayama)
Image Credit: Gordon Gordon G. MacGregor

Together, these balancing poses enhance physical and mental resilience. They develop strength in the lower body, improve stability, and cultivate a calm and focused mind. Incorporating these poses into a regular Bikram Yoga practice contributes to overall health and well-being.

The Backbends and Deep Stretches of Bikram Yoga

Backbends and deep stretches are an essential component of Bikram Yoga. These poses not only target the spine but also help increase flexibility and offer a multitude of benefits for the body and mind.

One popular backbend pose in Bikram Yoga is the Standing Bow-Pulling Pose, also known as Dandayamana Dhanurasana. This pose requires balance and strength as you lift one leg behind you, reaching back with one arm to grasp the foot. As you extend the other arm forward, you create a beautiful, bow-like shape with your body.

Another deep stretch pose is the Standing Separate Leg Stretching Pose, known as Dandayamana Bibhaktapada Paschimottanasana. In this pose, you stand with your legs wide apart and bend forward to touch the ground with your hands, keeping your spine straight. This intense stretch targets the hamstrings, hips, and lower back.

Benefits of Backbends and Deep Stretches in Bikram Yoga
Increase flexibility
Improve posture
Strengthen core muscles
Enhance spinal mobility
Open the chest and improve breathing

Regular practice of backbends and deep stretches in Bikram Yoga can improve overall strength, flexibility, and well-being. These poses provide a deep release for the spine, allowing for increased range of motion and better posture. They also help open the chest, allowing for deeper, more expansive breaths.

Next, we will explore the seated poses in Bikram Yoga, which focus on hip mobility, twisting, and stretching.

The Seated Poses of Bikram Yoga

Seated poses in Bikram Yoga focus on hip mobility, twisting, and stretching. These poses provide a deep stretch to the muscles and promote flexibility in the hips and lower back. Among the seated poses practiced in Bikram Yoga are Trikanasana (Triangle Pose) and Ardha Matsyendrasana (Spine Twisting Pose).

Triangle Pose (Trikonasana) is a standing forward bend that engages the core and stretches the legs, hips, and side body. It helps to improve balance, strengthen the legs, and open the chest. By elongating the spine and twisting the torso, this pose increases flexibility and stimulates the abdominal organs.

Spine Twisting Pose (Ardha Matsyendrasana) is a seated spinal twist that targets the upper and lower spine. It stretches the back muscles, hips, and shoulders while promoting digestion and detoxification. This pose massages and stimulates the abdominal organs, increasing their functionality.

By integrating these seated poses into your Bikram Yoga practice, you can enhance your flexibility, stimulate organ function, and promote overall health and well-being.

The Final Poses of Bikram Yoga

The final poses of Bikram Yoga mark the culmination of the practice, providing a sense of deep relaxation and tranquility. These poses focus on both the body and the mind, allowing practitioners to fully absorb the benefits of the entire sequence. The two essential final poses are Savasana and Kapalbhati.

Savasana, also known as Corpse Pose, is a posture of deep rest and stillness. In this pose, practitioners lie flat on their backs, legs extended, and arms relaxed by their sides. The goal of Savasana is to achieve complete physical, mental, and emotional relaxation. It allows the body to integrate the benefits of the preceding poses and helps to reduce stress, calm the mind, and restore energy.

Kapalbhati, or Blowing in Firm Pose, is a breathing exercise performed in a kneeling position. It involves forceful exhalations through the nose while keeping the inhalations passive. Kapalbhati is a powerful cleansing technique that helps to release toxins from the body. It also stimulates the digestive system, energizes the mind, and improves lung capacity.

By incorporating Savasana and Kapalbhati into the Bikram Yoga practice, practitioners can achieve a complete and well-rounded experience. These final poses allow for a profound sense of relaxation, providing the body and mind with an opportunity to fully absorb the benefits of the entire sequence.

Benefits of the Final Poses:
Promotes deep relaxation and stress reduction
Calms the mind and enhances mental clarity
Restores energy and revitalizes the body
Cleanses the respiratory system and improves lung capacity
Helps release toxins from the body


Mastering the 26 poses of Bikram Yoga provides a transformative journey for health and vitality. Each pose in the sequence is carefully designed to target different areas of the body and bring about specific benefits. By following a regular Bikram Yoga routine and practicing with proper technique and focus, you can experience improved physical and mental well-being.

Bikram Yoga not only strengthens the muscles and improves flexibility but also stimulates glands, nerves, and organs, enhancing overall circulation and well-being. Through the practice of Bikram Yoga, you can invigorate your entire body and experience increased vitality.

To effectively practice Bikram Yoga, it is important to maintain consistency and dedication. Incorporating this routine into your daily life can lead to positive changes in your physical and mental health. By understanding and mastering each pose, you will be able to maximize the benefits of Bikram Yoga and enjoy its transformative effects.


Q: What are the 26 poses of Bikram Yoga?

A: The 26 poses of Bikram Yoga, also known as the Bikram Yoga sequence, consist of a series of postures designed to exercise and invigorate the entire body.

Q: What are the benefits of Bikram Yoga?

A: Bikram Yoga offers numerous benefits, including improved circulation, enhanced well-being, increased flexibility, strengthened muscles, improved focus and concentration, and reduced stress and relaxation.

Q: How do I master the 26 poses of Bikram Yoga?

A: Mastering the 26 poses of Bikram Yoga requires regular practice, proper technique, and focus. It is essential to follow a Bikram Yoga routine consistently and listen to the guidance of a qualified instructor.

Q: How important is breathing in Bikram Yoga?

A: Breathing is a crucial aspect of Bikram Yoga. The practice starts with the Standing Deep Breathing Pose, which helps expand the lungs, improve detoxification, increase relaxation, and enhance blood flow.

Q: What are the standing poses in Bikram Yoga?

A: The standing poses in Bikram Yoga, such as Half Moon Pose with Hands-to-Feet Pose and Awkward Pose, help warm up the body, work on different muscle groups, and provide various benefits, including improved circulation and muscle strength.

Q: What are the balancing poses in Bikram Yoga?

A: The balancing poses in Bikram Yoga, including Eagle Pose and Standing Head-to-Knee Pose, challenge balance, coordination, and strength. These poses enhance muscle strength, improve focus, and increase flexibility.

Q: What are the backbends and deep stretches in Bikram Yoga?

A: Backbends and deep stretches in Bikram Yoga, such as Standing Bow-Pulling Pose and Standing Separate Leg Stretching Pose, target the spine, increase flexibility, and provide a range of benefits, including improved strength and overall well-being.

Q: What are the seated poses in Bikram Yoga?

A: The seated poses in Bikram Yoga, such as Triangle Pose and Spine Twisting Pose, focus on hip mobility, twisting, and stretching. These poses improve flexibility, stimulate organs, and promote overall health.

Q: What are the final poses of Bikram Yoga?

A: The final poses of Bikram Yoga include relaxation and breathing exercises. The sequence ends with Corpse Pose and Blowing in Firm Pose in a kneeling posture, promoting relaxation, reducing stress, and completing the practice.

Q: How should I practice Bikram Yoga?

A: To practice Bikram Yoga effectively, follow a regular routine, listen to your body, maintain proper technique, and focus on your breath. It is recommended to practice under the guidance of a qualified instructor to ensure safety and optimal results.

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