lotus flower Bikram & Rajashree Choudhury


26 Postures


  • Bikram's (HOT) Yoga is a series of 26 postures designed to give you a total body work out.

  • Classes are held in a heated room of 40.5°C (105°F) and run the length of 90 minutes. The series begins with one breathing exercise for warm up, progressing through 24 postures that starts with the standing series and then moves onto the floor series. Finally, the series of postures finishes with a breathing exercise to eliminate toxins.

  • Bikram's Hatha Yoga beginner class is for all ages and ability levels.

  • For information on the benefits from these Hatha Yoga posture's, visit Bikram Yoga Richmond website.


Warm-Up

To see English names, hold curser over pictures

1. Pranayama Breathing
 Standing Deep Breathing

Standing Series

2. Arda Chandrasana,
Pada-Hastasana
 Half Moon Pose With Hands To Feet Pose

3. Utkatasana
Awkward Pose

4. Garurasana
Eagle Pose
5. Dandayamana–JanuShirasana
 Standing Head to Knee Pose
6. Dandayamana – Dhanurasana
Standing Bow Pulling Pose
7. Tuladandasana
 Balancing Stick Pose
8. Dandayamana-Bibhaktapada–
Paschimottanasana
 Standing Separate Leg Stretching Pose

9. Trikanasana
Triangle Pose
10. Dandayamana-Bibhaktapada–
Janushirasana
Standing Separate Leg Head to Knee Pose
11. Tadasana
Tree Pose
12. Padangustasana
Toes Stand Pose
13. Savasana
Dead Body Pose

Floor Series

14. Pavanamuktasana
Wind Removing Pose
15. Sit up
Sit-Up
16. Bhujangasana
Cobra Pose
17. Salabhasana
Locust Pose
18. Poorna
Full Locust Pose
19. Dhanurasana
Bow Pose
20. Supta - Vajrasana
Fixed Firm Pose
21. Ardha – Kurmasana
Half Tortoise Pose
22. Ustrasana
Camel Pose

23. Sasangasana
Rabbit Pose
24. Janushirasana with
Paschimottanasana
 Head to Knee Pose with Stretching Pose

25. Ardha – Matsyendrasana
Spine Twisting Pose

Cool-Down
26. Khapalbhati
Blowing In Firm


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Created by: Jackie Domingo