The practice of yoga has been around for centuries, and its popularity has grown in recent years. One form of yoga that has become increasingly popular is Bikram yoga, which involves performing a set of 26 postures in a heated room. Each posture has its own set of benefits, helping to improve flexibility, strength, balance, and concentration. For those looking to try Bikram yoga, having a reference guide can be invaluable. To make the process of practicing Bikram yoga easier, below is a chart of the 26 postures that is both comprehensive and printable.
Standing Head to Knee Pose
This pose increases flexibility, tones the abdominal muscles and strengthens the legs. It also increases balance and concentration. Begin standing with your legs straight. Bend your left knee forward and slide your left arm down your left shin with your palm open facing up. With your right arm extend it up above your head with your palm facing the ceiling. Hold this posture and take deep breaths.
This pose helps to create flexibility in your spine, hips, and neck. In addition, it can also help to energize and rejuvenate your entire body. Begin on your knees, with your palms placed behind you on your lower back. Take a deep breath, and as you exhale, slowly lean back until your palms find the soles of your feet. Once you are kneeling in full backbend, press your inner thighs together and draw your stomach in. Hold this posture and take deep breaths.
This pose helps to reduce stress and improve concentration. Begin in a standing position. Bend one knee and place the sole of the foot against the inner thigh of the other leg. Staying on one leg, bring both hands above your head and interlace them together. Gently lower your hands and look up at the palms. Root your standing leg into the ground and hold the pose. Take deep slow breaths.
This pose helps to stretch the spine and opens the hips and chest. Begin sitting with your legs outstretched in front of you. Bend your left knee and slide your left foot over your right leg until your ankle rests against the back of your right thigh. Reach your left arm up towards the ceiling, and your right arm down towards the floor. Straighten your spine, turn your head to look left, and hold this posture. Take deep breaths.
This pose helps to improve spinal flexibility, strengthens the lower back and increases chest expansion. Begin in a standing position and bend both elbows. Place your hands in the middle of your back and interlace your fingers. As you take a deep breath, contract the abdominal muscles and slowly press your elbows away from each other. Hold this posture while taking deep breaths.
Fixed Firm Pose
This pose helps to increase strength, stability, and balance. It is also an