Bikram Yoga Postures

26 Postures and 2 Breathing Exercises

Bikram Yoga - Standing Series

1. Standing Deep Breathing

  • Good for lungs and respiratory system 
  • Helps with mental relaxation 
  • Helps high blood pressure 
  • Relieves irritability 
  • Good for detoxification 
  • Exercises nervous, respiratory and circulatory systems

2. Half Moon with Hands to Feet Pose & Backward Bend

  • Works into the whole skeletal and circulatory systems 
  • Opens shoulder joints 
  • Good for frozen shoulder 
  • Reduces or eliminates pain in the lower back 
  • Improves and strengthens every muscle in the central part of the body 
  • Increase the flexibility of the spine 
  • Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles 
  • Helps with sciatic problems 
  • Alleviates anxiety and reduces mental stress 
  • Stimulates pituitary gland 
  • Firms and trims waistline, hips, abdomen, buttocks and thighs

3. Awkward Pose

 • Improves overall body strength 

 • Opens pelvis 

 • Strengthens and tones leg muscles 

 • Relieves menstrual cramping 

 • Reduces fat pocket under buttocks 

 • Aligns skeletal system 

 • Good for arthritis conditions 

 • Good for digestion 

 • Relieves joint pain 

 • Relieves sciatica 

 • Improves flexibility in toes and ankles 

 • Exercises liver, intestines, and pancreas

4. Eagle Pose

  • Works into twelve major joints of the body 
  • Good for central nervous system 
  • Facilitates lymphatic function, improving immune system 
  • Improves mobility of hip joint 
  • Improves balance 
  • Strengthens legs 
  • Good for varicose veins

5. Standing Head to Knee Pose

  • Builds mental strength 
  • Improves concentration 
  • Unifies mind and body 
  • Uses all major muscle groups 
  • Exercises digestive and reproductive organs 
  • Good for diabetes 
  • Strengthens back muscles

6. Standing Bow Pulling Pose

  • Stimulates cardiovascular system 
  • Increases circulation to heart and lungs 
  • Opens diaphragm 
  • Opens shoulder joint 
  • Helps frozen shoulder conditions 
  • Improves spine elasticity 
  • Improves strength and balance 
  • Reduces abdominal fat 
  • Helps regulate ovaries and prostate gland

7. Balancing Stick Pose

  • Increases cardiovascular circulation, especially to heart blood vessels 
  • May help clear blocked arteries 
  • May help prevent future cardiac problems 
  • Creates a total spine stretch Relieves stress from spine 
  • Good for varicose veins 
  • Builds strength in legs 
  • Exercises pancreas, spleen, liver, nervous and circulatory system

8. Standing Separate Leg Stretching Pose

  • Increases circulation to the brain and adrenal glands 
  • Centres nervous system 
  • May be good for depression 
  • Good for constipation 
  • Helps reduce abdominal obesity 
  • Helps with diabetes and hyperacidity 
  • Releases lower back 
  • Exercises muscular, adrenal and reproductive systems

9. Triangle Pose

  • An excellent cardiovascular workout 
  • Intensely stretches each side of the body 
  • Opens and increases flexibility of hip joints 
  • Reduces saddle bags 
  • Good for kidneys, thyroid and adrenal glands 
  • Opens shoulder joint, good for frozen shoulder 
  • Strengthen and tones legs and buttocks 
  • Helps regulate hormone levels 
  • Works all muscular groups simultaneously 
  • Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders

10. Standing Separate Leg Stretching Head to Knee Pose

  • May be good for depression and memory loss 
  • Reduces abdominal obesity 
  • Good for diabetic conditions 
  • Balances blood sugar levels 
  • Assists in regulating pancreas and kidneys 
  • Works endocrine, digestive and reproductive systems

11. Tree Pose

  • Assists in correcting bad posture 
  • Increases hip and knee flexibility and mobility 
  • Stretches spine 
  • Releases abdominal tension 
  • Relieves lower back pain 
  • Tightens gluteal muscles 
  • Good for circulatory problems, arthritis and rheumatism

12. Toe Stand Pose

  • Creates balance and focus in body and mind 
  • Strengthens stomach muscles 
  • Strengthens joints (hips, knees, ankles and toes) 
  • Helps relieve arthritis in all leg joints including hips
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