Bikram Yoga Postures

26 Postures and 2 Breathing Exercises

Bikram Yoga - Floor Series

13. Savasana

  • Returns cardiovascular circulation to normal 
  • Slows heart rate, reduces blood pressure 
  • Teaches complete relaxation 
  • Stills and focuses the mind

14. Wind Removing Pose

  • Massages ascending, descending and transverse colon 
  • Regulates and normalises hydrochloric acid levels in stomach 
  • Improves and may cure conditions of constipation, flatulence and hyperacidity 
  • Relieves lower back pain 
  • Improves flexibility of the hip joints 
  • Firms and tones muscles of the abdominal wall, thighs and hips 
  • Increases peristalsis in the gut


15. Cobra Pose  

  • The arching of the spine increases flexibility and strength 
  • Rejuvenates spinal nerves enriching them with a rich blood supply 
  • Improves flexibility and tone of spinal muscles, massages, works and tones back muscles 
  • Helps relieve and prevent lower backache 
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems 
  • Helps cure loss of appetite 
  • Stretches the thoracic region and expands the rib cage bringing relief from asthma 
  • Gentle pressure on the abdomen massages all organs and improves their function 
  • Strengthens deltoids, trapezius and triceps 
  • Compresses and opens spine 
  • Relieves cervical spondylosis 
  • Improves concentration 
  • Helps to relieve many utero-ovarine and menstrual problems

16. Locust Pose

  • Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica 
  • Firms buttocks and hips 
  • Increases spinal strength, flexibility and circulation 
  • Improves flexibility and tone of spinal muscles 
  • Helps relieve and prevent backache 
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems 
  • Helps cure loss of appetite 
  • Improves sluggish digestion 
  • Increases abdominal pressure and regulates intestinal function 
  • Strengthens the abdominal wall 
  • Helps correct bad posture 
  • Improves function of liver and spleen 
  • Strengthens shoulder, arm and back muscles 
  • Compresses and opens spine 
  • Relieves cervical spondylosis and back pain 
  • Encourages concentration and perseverance

17. Full Locust Pose

Compresses opens and strengthens lower, mid and upper spine. More elasticity in the spine is also created. Increases the tone of muscle fibres and accelerates the circulation of spinovial fluid. Holds the vertebrae in position and relieves cervical spondylosis.


18. Bow Pose 

Compresses opens and strengthens lower, mid and upper spine. More elasticity in the spine is also created. Increases the tone of muscle fibres and accelerates the circulation of spinovial fluid. Holds the vertebrae in position and relieves cervical spondylosis.


19. Half Tortoise Pose 

Sends blood from knees to toes and stretches the lower lungs while increasing circulation to the heart and oxygen to the brain. Stretches the spine, increases flexibility in the hips and improves the shoulder girdle. Relieves stress, migranes, stomach discomfort, digestion problems and constipation. Cures insomnia and is good for asthma.

20. Camel Pose  

Compresses the spine, curing back problems and opens the rib-cage, heart, lungs and digestive system. Improves flexion of the neck and stretches the throat while strengthening the back and shoulder muscles. Sends fresh blood to the kidneys while eliminating toxins and is great for the lungs and any problems in the bronchial plexus. Also stimulates the nervous system.


21. Rabbit Pose 

Compresses the thyroid and improves the flexibility of the scapula. Stimulates the nerves behind the eyes and balances hormones. Cures insomnia, depression, colds, sinus, tonsilitis, laringitis, allergies and glandular defects.


22. Separate Leg Stretching Pose

Stimulates thymus, digestion and immune system while improving flexibility.

23. Leg Stretching Pose

Stimulates thymus, digestion and immune system while improving flexibility.

24. Half Spine Twist Pose

Compresses and stretches spine improving elasticity and flexibility, relieves back pain and deformity in lumbar region and preventing slipped discs. Opens bronchial muscles and rib cage while increasing circulation to spinal nerves, veins and tissues. Helps detoxify, arthritis of the knee and sciatica while massaging the kidneys, liver, gall bladder, spleen and pancreas. Is also good for Abs


25. Blowing in Firm Pose

Forms abs and increases circulation, bringing mental clarity. Improves oxygenation to body, energising it. Detoxifying - cleansing life-force. Normalises the bowels and is good for heart, high blood-pressure and respiration.




26. Savasana

Returns cardiovascular circulation to normal 

Slows heart rate, reduces blood pressure 

Teaches complete relaxation 

Stills and focuses the mind




See Standing Series Postures | See Benefits | See Comparisons

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