We all know that yoga is beneficial for our health, but let’s focus today on a specific kind of yoga: Bikram Yoga. This type of yoga, also known as hot yoga, is practiced in a heated room with the goal of encouraging a more vigorous and intense flow of yoga poses. Here are 11 of the main Bikram poses, perfect for those looking for a challenging workout.
1. Standing Deep Breathing/Pranayama
Standing Deep Breathing or Pranayama is the first pose (asana) of the Bikram sequence. The goal of this pose is to utilize concentrated breathing, allowing oxygen to reinvigorate your body and focus your mind.
2. Half Moon Pose/Ardha Chandrasana
The Half Moon pose, also known as Ardha Chandrasana, follows after Standing Deep Breathing. It’s a balance pose that requires a great deal of flexibility and balance, as you must move into Triangle Pose (Trikonasana) in order to perform this. Hold the pose for about 30 seconds to stretch the spine and eventually work towards a straight leg.
3. Awkward Pose/Utkatasana
The Awkward Pose (Utkatasana) is so named due to its challenging stance in Bikram Yoga. It’s a deep squat with bended knees that intensifies the warmup for the body. To perfect this pose, maintain a straight back, keep your feet hip-distance apart, and extend your arms straight out in front of you in line with your shoulders.
4. Eagle Pose/Garudasana
Eagle Pose (Garudasana) is another challenging pose to master in Bikram Yoga. While standing, swing your right arm under your left arm and cross them at the elbow. Then wrap your forearms inwards and latches your hands together. Bend your knees slightly in preparation for the next pose.
5. Standing Head to Knee/Dandayamana Janushirasana
Standing Head to Knee (Dandayamana Janushirasana) is the fifth pose in Bikram Yoga’s sequence. This pose requires a great deal of balance and flexibility, as you must apply pressure to the legs while keeping your spine straight and posture correct. Mastering this pose takes a great deal of practice and consistency.
6. Balancing Stick/Tuladandasana