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26 Bikram Yoga Postures and Two

Breathing Exercises




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1. Standing Deep Breathing
Pranayama Series
Benefits:
Teaches you to use 100 percent of your lungs.
Most people use only a small percentage of their lung capacity, never allowing the
lungs to reach the maximum expansion that nature intended.
Expands the lungs and increases circulation, elevating your core temperature and
preparing the muscles for exercise.
How to Do:
Make sure to breath slowly as this will facilitate lung expansion.
Keep your back straight all the time and do not bend backwards. This will
be easier to achieve if you suck your belly in so that your rib cage
protrudes a bit.
As you exhale, tilt your head back slightly, while keeping your eyes open.
Shoulders should be kept in line with hips. Hips should be kept forward
(youll achieve this by slightly squeezing your buttocks).
When exhaling, make sure to breath out completely to get rid of every bit
of CO2 in your lungs.
Finally, dont worry if you feel a little dizzy during this pose or if you
feel a slight pinch in the shoulder area these are completely normal
symptoms and indicate that you are doing things right.
Do the above pose that mention in chart for a few minutes, and then move on to
the remaining Bikram Yoga Postures, outlined below:


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2. Half-Moon Pose with Hands to Feet Pose
Ardha Chandrasana & Pada-Hastasana
Ardha Chandrasana
Half-Moon Pose
Benefits:
Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
Improves and strengthens every muscle in the central part of the body,
especially the abdomen.
Increases flexibility of the spine, corrects bad posture, promotes proper
kidney function, and helps to cure enlargement of the liver and spleen,
dyspepsia, and constipation.
Increases flexibility and strength of the rectus abdominis, latisimus dorsi,
oblique, deltoid, and trapezius muscles.
Pada-Hastasana
Hands to Feet Pose
Benefits:
Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
Increases the flexibility of the spine as well as the glutes, hamstrings,
calves.
Greatly improves blood circulation to the legs and brain, and strengthens
the rectus abdominis, gluteus maximus, oblique, deltoid and trapezius
muscles.
How to Do:
Lock arms and fully engage arm muscles
Straighten body towards ceiling
While bending backwards, evenly distribute this bend over all of your
spine
During Hands-to-Feet pose, glue body to legs and move elbows as close
to each other as possible behind calf muscles
Lift hips up towards ceiling while moving face increasingly further down
your shins


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3. Awkward Pose
Utkatasana
Benefits:
Strengthens and firms all muscles of upper and lower legs, and hips, also
improves hip mobility.
Strengthens and tones the upper arms, shoulders and abdomen.
Increases blood circulation in the knees and ankle joints and relieves
rheumatism, arthritis, and gout in the legs.
Helps to cure slipped discs and lumbago in the lower spine.
How to Do:
Maintain 6-inch gap between knees and hands while keeping them
parallel to floor
Ensure that shoulders stay down by relaxing them throughout all 3 stages
of this pose
Ease exhaustion by focusing on stretching arms out
Keep fingers together
Breathe at normal pace






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4. Eagle
Garurasana
Benefits:
Supplies fresh blood to the sexual organs and the kidneys, increasing
sexual power and control.
Firms the calves, thighs, hips, abdomen, and upper arms.
Improves the flexibility of the hip, knee, and ankle joints and strengthens
the latisimus dorsi, trapezius, and deltoid muscles.
How to Do:
Remember to breathe
Pull in stomach and keep it away from thighs
Position fingers below nose
Keep palms together
Enter sitting posture and maintain straight spine
Squeeze knees and thighs together in all areas that you feel contact
between them to increase tourniquet effect
Focus body weight onto heel of standing foot and eventually eliminate
gap between wrapped foot and back of standing leg

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5. Standing Head To Knee Pose
Dandayamana JanuShirasana
Benefits:
Helps develop concentration, patience, and determination.
Improves balance.
Tightens abdominal and thigh muscles.
Improves hamstring and hip flexibility.
Strengthens all the leg muscles, in addition to the deltoid, trapezius,
latisimus dorsi, scapula, and
How to Do:
Evenly distribute weight over 4 points of standing foot
Lock knee of standing leg
Maintain tight grip with all 10 fingers
Keep non-standing leg parallel to floor
Suck in stomach and contract abdominal muscles
Move foot toward face and past perpendicular position
Touch elbows to calf muscle
Tuck chin to chest, round spine, and touch forehead to knee





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6. Standing Bow Pulling Pose
Dandayamana Dhanuraiana
Benefits:
Improves mental determination and develops balance
Tightens abdominal and thigh muscles
Tightens arms, hips, and buttocks.
Improves posture, while increasing elasticity of the rib cage and the lungs
Improves flexibility and strength. of the spine, legs, hips and shoulders.
How to Do:
Grab ankle joint and maintain firm grip using all 5 fingers
Bring knees together
Raise arm up and stretch it toward ceiling
Keep knee locked
Charge body forward
Kick and then feel spine arching backward
Visualize foot steadily moving past top of head


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7. Balancing Stick Pose
Tuladandasana
Benefits:
Perfects control and balance.
Firms hips, buttocks, and upper thighs, as well as providing many of the
same benefits for the legs as in Standing Head to Knee.
Increases circulation and strengthens the cardiovascular system, this is an
excellent exercise for poor posture.

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Improves flexlibility, strength, and muscle tone of shoulders, upper arms,
spine, and hip joints.
How to Do:
Keep knees locked and stomach in
Point toes of non-standing foot
Look for front foot in mirror
Press arms against ears and remove any arm-to-ear gaps
Stretch body toward both sides as though playing tug of war



8. Standing sparate Leg Stretching Pose
Dandytamana Bibhaktaeada Paschimottanasana
Benefits:
Improves and helps alleviate sciatica by stretching the sciatic nerves in
the muscles of the back of the legs.
Helps the functioning of most of the internal organs, especially the small
and large intestine.

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How to Do:
Take a step (4 feet or more) to your right (wider stance = easier stretch)
Move feet increasingly closer (NOTE: if touching your forehead to the
floor between your legs is easy, then use small steps; the higher the
difficulty, the larger your steps)
Keep spine straight for as long as possible
Grab bottom of heels when theyre within reach, and then use arms to
pull yourself farther down


9. Triangle Pose
Trikanasana
Benefits:
Works almost every muscles, joint, tendon, and internal organ in the
body.
Revitalizes nerves, veins, and tissues.
Helps lumbago and rheumatism of the lower spine by flexing and
strengthening the last five vertebrae.
Improves posture.

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Most important pose to increase the strength and flexibility of the hip and
side of the torso.
Firms the thighs and hips, slims the waistline, and improves the deltoid,
trapezius, scapula, and latisimus muscles.
How to Do:
Stretch one arm up and other one down
Touch chin exactly to shoulder
Keep shoulders down
Push both hips toward mirror
Touch lowered fingers between 1
st
toe and 2
nd
toe
Keep torso flat and in a straight line as you stretch arm toward ceiling
Avoid letting rib cage stick out
Remember to breathe while engaging in positive thoughts and emotions
Keep hips down, sit down, and prevent hips from moving up








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10. Standing Separate Leg head to Knee Pose
Dandayamana Bibhaktapada Janushirasana
Benefits:
Many of the same benefits of bikram yoga poses as Hands to Feet Pose.
Helps develop concentration, patience, and determination.
Improves balance.
Tightens abdominal and thigh muscles.
Improves hamstring and hip flexibility.
Strengthens all the leg muscles, in addition to the deltoid, trapezius,
latisimus dorsi, scapula, and biceps.
How to Do:
Remember to breathe throughout pose
Bring feet together and raise arms above head
Form steeple grip with hands and move right leg 4 feet toward right
Turn right foot out 90 degrees and do same with torso, hips, arms, and
head
Rotate left foot in about 45 degrees to keep hips squared forward
Tuck chin into chest and maintain straightened arms and legs
Round down from hips until forehead touches right knee
If hamstrings or spine is tight, bend right leg until forehead touches knee
Keep arms and left leg straight, and if you need balance, separate hands
on floor
Engage abdominal muscles, round spine by lifting belly, and straighten
right leg
Align hips by twisting them rightward to square hips to floor
Keep eyes open and ensure chin is tucked tightly into chest
End pose by doing these: Keep arms straight and next to ears; Engage
abdominal muscles; Round up slowly

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11. Tree Pose
Tadasana
Benefits:
Improves posture patience and balance.
Increases the flexibility of the ankles, knees, and hip joints.
By strengthening the internal oblique muscles, it helps prevent hernia.
How to Do:
Choose a point for visual focus
Concentrate and relax by deepening breath
Balance on left leg
Use right hand to hold right foot up in front of left upper thigh
Keep sole of right foot facing toward ceiling
Tighten buttocks, straighten spine, and ensure the following:
Tailbone is lengthening down
Ribs are drawn in
Shoulders are moving back rather than rounding forward
Open right hip and work right knee down and back until knees are in 1
line

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If right foot remains above left thigh, bring hands into prayer in front of
chest
Prevent right foot from slipping by pushing hips forward and bringing
right knee back
Hold pose for 10 seconds



12. Toe Stand Pose
Padangustasana
Benefits:
Develops excellent balance, concentration and patience.
Helps to cure gout and rheumatism of the knees, ankles, and feet.
Helps cure hemorrhoid problems.
How to Do:
Remember to breathe
Begin in Tree pose and then hinge forward from hips while keeping
standing leg straight

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Distribute weight evenly through thighs, calves, and all areas of standing
foot before descending
Reach for floor and transfer body weight to hands so that knees are
protected as standing leg starts to bend
Keep standing leg locked, bend down to ground, and focus on a point on
floor in front of you
Once youre sitting on heel, walk hands back by hips, lift chest, and
straighten spine
If foot of folded leg slips, hold foot with opposite hand
Maintain balance by visually focusing on floor about 2 feet away and by
using core strength to straighten spine
Lengthen spine by pretending to touch top of head to ceiling
Bring hands into prayer
Breathe, stay in balance, and gradually lift gaze to meet your eyes in
mirror
Engage abdominal muscles and inhale deeply through nose


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13. Dead Body Pose
Savasana
Benefits:
Dead body pose returns blood circulation to normal.
Teaches complete relaxation.
How to Do:
Lie back on floor, touch heels together, and let feet fall sideways
Relax arms by letting them gently fall to both sides with palms facing up
Keep eyes open and gaze softly at a spot on ceiling
Ensure that fingers and toes are relaxed and release any restrictions in
throat
Pull shoulders down and back flatly against floor
Breathe slowly and deeply, encouraging more tension to leave body with
each exhale
Focus on breathing, especially if mind wanders

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14. Wind Removing Pose
Pavanamuktasana
Benefits:
Alleviates and reduces flatulence, the source of most chronic abdominal
discomforts.
Improves the flexibility of the hip joints and firms the abdomen, thighs,
and hips.
How to Do:
Fully interlace all 10 fingers and take hold of right leg 2 inches below
knee
Draw right knee out and down toward chest
Pull right knee to right shoulder
Keep elbows in close to body and relax shoulders flatly on floor
Tuck chin into chest and keep left leg firmly on floor; if left calf muscle
lifts, flex foot
Hold pose for 10 seconds and remember to breathe
While holding pose, allow pose to work into right hip
Lower right leg
Repeat above steps using left leg and then relax into left hip
Raise knees toward chest and grab onto opposite elbows, hooking arms
just under knees
If grabbing elbows isnt possible, grab forearms, wrists or fingers
When pulling in knees, look down through diamond shape created
between arms and legs
Work toward getting every vertebra of spine on floor by doing
these: Tuck chin to chest to lengthen neck; Flatten shoulders against
ground to extend upper spine; Push hips and tailbone down to work lower
spine
Remember to breathe and hold pose for 20 seconds
Lower both legs slowly


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15. Sit up
Sit Up
Benefits:
Strengthens the abdomen and hip flexors.
Increases flexibility of the spine.
How to Do:
Start from Corpse pose (#13)
Flex toes up toward ceiling
Bring both arms overhead and cross thumbs
Inhale as you sit up and exhale as you start diving forward to reach for
toes
Work toward keeping legs on floor
Grab toes and lay body flat on legs to stretch back of body
If hamstrings and lower back are too tight, bend knees slightly to grab
toes and touch forehead to knees
Stay motivated even if you think you have no abdominal strength;
building strength takes time





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16. Cobra Pose
Bhujangasana
Benefits:
Increases spinal strength and flexibility, helps prevent lower back pain,
and helps cure lumbago, rheumatism and arthritis of the spine.
Improves menstrual problems (irregularity, cramps, backache)
Cures loss of appetite
Helps Improve posture
Improves the functioning of the liver and spleen.S
Strengthens the deltoids, trapezius and triceps.
How to Do:
Lie on belly
Put palms flatly on floor directly underneath shoulders, fingertips in line
with tops of shoulders
Keep legs and feet together and keep them stretched down and back
Draw shoulders down and keep elbows in close to ribs
For next step, use strength of spine and legs rather than arms (its not a
push up)
Inhale, look up to ceiling, and arch head and torso back until belly button
just touches floor.
Ensure that arms are L-shaped at 90 degrees
Maintain slightly raised gaze and avoid supporting body weight with
hands
To prepare for 80-20 breathing, keep elbows tightly to sides of body and
relax face
Hold pose for 20 seconds while doing 80-20 breathing
Lower chin to floor


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17. Locust Pose
Salabhasana
Benefits:
Strengthens the upper back, arms, fingers, hamstrings and calves.
Helps back or spinal problems such as gout, slipped disc, and sciatica.
Helps tennis elbow and is also excellent for toning the buttocks and hip
rotators.

How to Do (with 1 leg):
Lie on belly with chin forward on towel
Lift hips, turn arms in, and pin arms underneath body
Move arms underneath body by lifting one hip at a time and rolling to one
side
Keep palms flatly on floor, spread fingers, and point fingers toward knees
Relax and keep body firm and steady
Without lifting hips, raise right leg straight up to 45-degrees, and keep
left leg relaxed on floor
Maintain tightened muscles in right leg, point toes, and lock knee
Touch hipbones to forearms and ensure right hip is not twisting out
Keep stretching right leg back and hold pose for 10 seconds
Repeat with left leg
How to do (with both legs):
Protect neck by tilting head down, tucking chin in, and keeping mouth on
towel
Keep arms underneath body
Straighten legs, point toes, and lock knees
Lift legs up away from floor, breathe through nose, and hold pose for 10
seconds
Strive to lift legs and hips away from floor all the way to belly button
Use every ounce of strength in legs and abdomen
Lower both legs without collapsing
Turn to one side


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18. Full Locust Pose
Poorna Salabhasana
Benefits:
Same therapeutic value as the Cobra Pose and the same upper-body
benefits as the Standing Bow Pulling.
Strengthens the middle back, upper arms, hips, and hamstrings.
How to Do:
Begin by targeting mid-spine
Lay belly down on floor
Turn chin in and stretch arms out to sides in line with shoulders
Face palms down
Keep legs, knees, and feet together
Ensure that calves, thighs, and buttocks remain tightened throughout pose
Exhale completely, then inhale
Lift arms, legs, chest, head, and torso away from floor
Keep gaze lifted to direct whole body to lift
Remember to breathe; a deep inhale will help you lift
Draw arms back so fingers are in line with top of shoulders and face
palms toward floor
To arch body more: Use back muscles, and maintain straightened arms
and legs and keep them engaged. You should also use core strength.
Set goal to eventually balance body on abdomen
Hold pose for 10 seconds while doing 80-20 breathing


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19. Bow Pose
Dhanurasana
Benefits:
Improves the functioning of the large and small intestines, the liver,
kidneys, and spleen.
Helps straighten rounded spines, relieves backaches, and improves
kyphotic upper body posture (rounded shoulders) opening the rib cage
and strengthening the upper back, permitting maximum expansion of the
lungs and increased oxygen intake.
Revitalizes all spinal nerves by increasing the circulation of the spine.
Improves digestion and strengthens abdominal muscles, upper arms,
thighs and hips.
How to Do:
Lie on belly, bend knees, reach back, and grab outside of each foot 2
inches below toes
Keep feet and knees together as close as possible
Ensure the following: Wrists have not twisted downward; Wrists remain
straight by grabbing; feet with fingers, not palms; Hips arent tilted to 1
side
Inhale deeply and simultaneously kick back into hands and lift thighs and
upper body away from floor
For more power, push hips and pelvis into floor before lifting legs up and
back
Release shoulders back as you lift torso
Roll body weight forward to balance on middle of belly
Use inner-thigh strength to keep knees and feet 6 inches apart
If needed, avoid kicking legs up too high
Flex or point toes toward mirror, not ceiling
Work toward these goals: Relax neck and drop head back as much as
possible; Look for toes and use equal strength in both legs to kick
Hold pose while doing 80-20 breathing for 20 seconds
Slowly lower torso and legs to floor


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20. Fixed Firm Pose
Supta Vajrasana
Benefits:
Helps sciatica, gout and rheumatism in the legs.
Strengthens and improves flexibility of lower spine, hip flexors,
quadriceps, knees and ankle joints.
How to Do:
(NOTE: Experiencing difficulty sitting on your heels is completely normal.)
Start by sitting between heels with feet facing up and knees together
If knees feel sharp pain, separate them a bit, but ensure that feet are
hugging sides of hips
Keep knees on floor throughout pose by doing these: Spread knees as
much as you need to avoid straining knees; If needed, refrain from
lowering your back all the way; Use hands to support body weight
Place hands on soles of feet with fingers facing forward
Lower back 1 elbow at a time, and then look back and let top of head
drop back
If going all the way down, get back bend by lifting chest up and dropping
head back before touching head to floor
Slowly put shoulders down onto floor as you slide elbows out
Rest upper back on floor
Raise arms overhead and latch onto opposite elbows
Push arms and shoulders down and then bring them flat against floor
Tuck chin into chest, press back with arms, and lift ribs up to feel chest
stretch
Simultaneously ground knees and feel the stretch along stomach, hip
flexors, front thighs and knees
Relax more deeply into pose by breathing, bringing knees closer together
on floor, and pressing buttocks into floor
Remember to avoid letting knees lift away from floor
Hold pose for 20 seconds while breathing
Exit pose slowly by using 1 elbow at a time and ensure that head is last
thing to move up
For advanced yogis, walk shoulders down toward hips and touch knees
together


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21. Half Tortoise Pose
Ardha Kurmasana
Benefits:
Provides maximum relaxation.
Helps indigestion and stretches the lower part of the lungs, increasing
blood circulation to the brain.
Firms the abdomen and thighs.
Increases the flexibility of hip joints, scapula, deltoids, triceps, and
latisimus dorsi muscles.
How to Do:
(NOTE: If you feel tightness in the hips or lower back, you may need more time
before you can relax in this pose.)
Enter kneeling position: sit on heels with feet and knees together
Raise arms above head and bring palms together with thumbs crossed
Maintain straightened arms and spine throughout pose
Inhale while stretching up
Exhale slowly while bending forward in a straight line that spans distance
between tailbone and fingertips
Stretch forward all the way until forehead and sides of hands touch floor
Engage arms and straighten elbows so that wrists, elbows, and triceps lift
away from floor
Keep sliding fingertips forward
To deeply stretch spine, do these simultaneously: Reach buttocks back
to heels; Keep using abdominal muscles (Eventually, buttocks will touch
heels throughout pose)
With arms stretching forward and hips reaching back into heels, bring
chin forward and away from chest
Relax shoulders, breathe, and feel the deep stretch along your back
Hold pose for 20 seconds
Exit pose slowly by moving hips back toward heels and by maintaining
straightened arms and spine
When moving in and out of pose, use abdominal muscles to avoid
rounding and buckling spine


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22. Camel Pose
Ustrasana
Benefits:
Stretches the abdominal organs to the maximum and helps constipation.
Stretches the throat, thyroid gland, and parathyroid.
It opens a narrow rib cage to give more space to the lungs.
Because it produces maximum compression of the spine, it improves the
flexibility of the neck and spine and relieves backache.
Firms and slims the abdomen and the waistline.
How to Do:
(NOTE: If you feel dizzy during this pose, keep pushing your hips forward and
remember to breathe. The backward bend causes a change in blood pressure,
which can result in dizziness.)
Start with knees on floor and maintain 6 inches of space between knees
and feet
Support spine by placing hands on back of hips with fingers pointing
down
Keep elbows drawing in towards one another and let shoulders roll back
Inhale while lifting chest, and exhale while dropping head back
Inhale again while lifting chest, use hands to support spine, and exhale
while arching torso back farther
Keep chest lifted throughout pose to minimize compression in lower back
Ensure that hips are forward and lined up above knees by doing
these: Bring right hand down to grab right heel and left hand down to
grab left heel; Put thumbs on outside of feet and place fingers on soles
Maintain tight grip on feet so you can push hips forward
If hips collapse back and you sink into spine as you grab heels, keep
hands on hips and keep lifting chest
Keep arching spine back and work hips forward while lengthening
tailbone down toward floor
Continue lifting chest to ensure that body weight hasnt sunk back into
heels and hands
If youre feeling anxiety/fear, relax and breathe; breathing can also help
you go more deeply into pose
(NOTE: If you have high blood pressure or any heart condition, please do
the next step, which is holding the pose, for only 5 seconds. With more
practice, you can gradually ease into the hold and increase the time.)

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Breathe deeply as you hold pose for 20 seconds, and allow heart to open
and lift
Reverse out of pose by bringing right hand to right hip, and then bring
left hand to left hip
Press knees down and use abdominal strength to lift and straighten up
spine






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23. Rabbit Pose
Sasangasana
Benefits:
Produces the opposite effect of the Camel; as a result, it stretches the
spine to permit the nervous system to receive proper nutrition.
Maintains the mobility and elasticity of the spine and back muscles.
Improves digestion and helps sinus problems, and chronic tonsillitis
Wonderful effect on thyroid and parathyroid glands.
Improves the flexibility of the scapula and the trapezius muscles.
How to Do:
Kneel on a towel that extends back past toes
Reach back and fold edges of towel over heels
Grab heels and towel together
Maintain firm grip with thumbs outside feet and with fingers on soles
Keep chin tucked into chest
While exhaling, begin curling torso slowly and tightly forward and
inward until forehead touches knees and top of head touches floor
If you notice a gap between forehead and knees, walk knees forward to
meet forehead
As you curl inward, lift hips into air, firmly pull on heels, and roll body
forward like wheel
Push feet firmly into floor and pull on heels with all your power to
maintain about 25% of body weight on head
Tuck chin securely into chest, engage belly to lift hips, and stretch more
deeply into lower back
Work toward these goals: Completely straighten arms; Reach upward
using hips so that thighs are perpendicular to floor
Remember to breathe normally
Hold pose for 20 seconds
To reverse out of pose, lower hips back toward heel, uncurl slowly, and
lift chin last


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24 & 25. Head to Knee Pose with Stretching Pose
Janushirasana with Paschimottanasana
Benefits:
Helps to balance blood sugar levels.
Improves the flexibility of the sciatic nerves, ankles, knees, and hip
joints.
Improves digestion.
Enhances the proper function of the kidneys.
Expands the solar plexus.
Relieves chronic diarrhea by improving digestion.
Increases the flexibility of the trapezius, deltoid, rectus femoris, and
biceps muscles, as well as the sciatic nerves, tendons, hip joints, and last
five major vertebrae of the spine.
How to Do:
Face mirror and start by doing these: Extend right leg out 45
degrees; Bend left leg until left sole pushes against right inner
thigh; Bring left heel up to crotch (Legs form 90 degree angle)
Inhale, raise arms overhead, twist toward right, and stretch down over
right leg
Hold right foot with hands tightly interlaced; bend right knee if needed
Pull toes back toward face until toes are flexed
Tuck chin into chest and round your back until forehead touches right
knee
If needed, bend right knee to touch forehead to knee
Otherwise, if right leg is straight, flex right foot until its heel lifts away
from floor
Begin bending elbows straight down toward floor
Keep spine evenly aligned over right leg by rolling left shoulder and
elbow down farther
Let eyes stay open, remember to breathe, and hold pose for 10 seconds
Repeat pose on left side by doing these: Keep left quadriceps engaged
to safely extend hamstring; Engage abdominals to safely stretch lower
spine;
Extend legs out in front, and in 1 fluid movement, lie back and
immediately sit up while inhaling
Wiggle hips back, and pull back flesh of buttocks to prepare to bend torso
forward with lengthened spine

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Hold big toes with first 2 fingers of each hand, and flex feet by pulling
toes back
Inhale while lifting and lengthening spine
Exhale while stretching forward and work toward lifting heels up away
from floor
Touch forehead to toes
Bend elbows to floor, draw in stomach, and point chest and face toward
legs
(Spine must be straight and not rounded; bend knees slightly if needed)
If hamstrings burn and lower back feels stiff, breathe and exhale to relax
muscles into deeper stretch
Hold pose for 20 seconds


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26. Spine Twisting Pose
Ardha Matsyendrasana
Benefits:
The only exercise that twists the spine from top to bottom at the same
time.
As a result, it increases circulation and nutrition to spinal nerves, veins,
and tissues, and improves spinal elasticity and flexibility of the hip joints.
Helps lumbago and rheumatism of the spine.
Improves digestion, removes flatulence from the intestines.
Firms the abdomen, thighs and buttocks.
How to Do:
Set up for pose by doing these: Bend left leg on floor until left heel
meets side of right buttock; Bend right knee to bring right leg up and over
left leg; Line right heel up to touch left knee
Ensure that left knee and both buttocks stay on floor throughout pose
Line right hand up behind back near tailbone to keep body weight
forward and lifted throughout pose
Inhale while stretching left arm up alongside left ear
Exhale while drawing left arm over right knee to firmly hold left kneecap
Inhale while lifting spine
Exhale while turning head over right shoulder, and twist shoulders and
torso toward right
Deepen twist by doing these: Press left elbow into right knee; Reach
right hand behind your back all the way around to hold left thigh or hip
Breathe normally and work toward twisting more deeply, specifically
during an exhale
(NOTE: Keep abdominal muscles engaged to support spine, and use core
strength to avoid twisting from a rounded, unsupported spine.)
As you twist, think of lifting up
Lift abdomen out of pelvis, and lift upper body up toward ceiling
Work shoulders down and away from ears
Breathe, hold pose for 20 seconds, and unwind out of pose
Repeat this pose on your left side by twisting to your left


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Once you are finished doing all the poses (or whichever you choose
to do), you should finish off with the Blowing in Firm pose, which is
the final breathing exercise, also known as Kapalbhati -in-Vajrasana.
Youll do this to clear your mind, remove any stale air from your
lungs, improve bowel movement and oxygen flow to the body, and
even help normalize your blood pressure.

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Blowing in Firm Final Breathing Exercise:
Kapalbhati in Vajrasana
Benefits:
The last breathing exercise strengthens all the abdominal organs and trims
the waistline.
Exhales unexpelled toxings from the body.
Cools the body.
Completes the practice.
Increases circulation.
How to Do:
Do not underestimate this pose; focus on it as you would on any other
pose.
Keep your body firm and do not move anything at all except for your
stomach.
At the same time, make sure that your belly is relaxed and not tensed.
During the second set of this pose, increase your breathing speed.

Summary
We hope youve learned everything you need to properly perform all 26
bikram yoga poses. If you still need more information & detailed instructions
of each posture Please Visit Our Site..
www.BikramYogaPosess.org
Namaste!!