Bikram Yoga Postures

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