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Bikram Yoga

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What is bikram yoga?

Bikram Yoga is yoga system consisting of a series of 26 poses and two breathing exercises performed in a heated room approximately 35-42 °C. It was developed by yoga teacher Bikram Choudhury. The various yoga poses are demanding but performing them in a room can make the muscles become more pliant and the heat can cause sweating, which helps purify the body.

What is Bikram Yoga & Its Benefits?

The reasons for the importance of heating the room include:

  • Greater body flexibility
  • Lesser chance of muscle strains
  • Lesser chance of injuries
  • Promotes body cleansing and purification
  • Builds stamina and endurance

How to start bikram yoga

Bikram Yoga classes lasts for about ninety minutes and is started with a breathing exercise before going through a series of poses, which work the entire body. Each pose works with the specific muscles, joints, and ligaments that are needed for the next pose. The class flows this way. The class ends with another breathing exercise to help eliminate toxins from the body. The various poses used in Bikram Yoga are designed to act as a tourniquet – massaging the internal organs while stimulating the nervous system and cleansing the cardiovascular system. As a matter of fact, Bikram yoga works every system within the body which makes it a low-impact, whole-body workout.

Bikram Yoga can be performed by people of all ages and abilities. Classes are held with a yoga teacher who acts as a guide. Also, no special equipment is needed for Bikram Yoga, except for a mat and suitable clothing.

Bikram yoga benefits

Bikram Yoga has several health benefits which include:

  • assists in detoxifying the body
  • improves the circulatory system
  • helps burn body fat more effectively
  • speeds up the metabolism
  • improves a person’s willpower, determination, and self-control 
  • strengthens the cardiovascular system
  • reshapes the body
  • reduces injuries
  • reduces stress
  • increases energy levels
  • strengthens the back, thus, reducing back pain
  • improves breathing
  • helps with chronic illnesses or injuries
  • assists weight loss
  • improves body posture

Bifferent bikram yoga poses

Bikram Yoga has 26 postures. These posture are taught in the beginning of the yoga classes. The following lists the 26 postures and their respective health benefits:

  1. Pranayama (Standing Deep Breathing) - helps prevent respiratory problems
  2. Ardhacandrāsana with Pādahastāsana (Half Moon Pose with Hands To Feet Pose) - helps strengthen core muscles along with improving the spine’s flexibility.
  3. Utkatasana (Awkward Pose) - helps shape and tone legs
  4. Garudasana (Eagle Pose) - opens up the 14 largest joints
  5. Dandayamana Janusirsana (Standing Head To Knee Pose) - improves the flexibility of the sciatic nerve and may strengthen the hamstrings and other leg muscles  
  6. Dandayamana-Dhanurasana (Standing Bow Pose) - helps develop balance while potentially firming the abdominal wall and upper thighs.
  7. Tuladandasana (Balancing Stick Pose) - increases circulation, especially to the heart and the brain
  8. Dandayamana Bibhaktapada Paschimotthanasana (Standing Separate Leg Stretching Pose) - helps strengthen and stretch the sciatic nerves and tendons in the legs
  9. Trikonasana (Triangle Pose) - helps in improving muscles while alleviating lower back pain and crooked spines 
  10. Dandayamana Bibhaktapada Janushirasana (Standing Separate Leg Head To Knee Pose) - helps trim the lower body.
  11. Tadasana (Tree Pose) - helps improve body posture, balance and flexibility while strengthening the oblique muscles
  12. Padangustasana (Toe Stand Pose) - helps strengthen knees, feet, and ankles
  13. Savasana (Corpse Pose) - increases mindfulness
  14. Pavanamuktasana (Wind Removing Pose) - helps in strengthening the abdomen, arms, and thighs while improving flexibility of the hip 
  15. Pada-Hasthasana (Situp) - helps in increasing the flexibility to stretch the spine
  16. Bhujangasana (Cobra Pose) -  helps in strengthening the spine and may relieve pain from arthritis, scoliosis, and menstrual disorders
  17. Salabhasana (Locust Pose) - helps in strengthening the upper spine and legs
  18. Poorna Salabhasana (Full Locust Pose) - helps in relieving pain from scoliosis and slipped discs while increasing the elasticity of the rib cage and strengthening the middle spine 
  19. Dhanurasana (Bow Pose) - helps in increasing fluid circulation and spine strength while opening up the rib cage to expand lungs
  20. Supta Vajrasana (Fixed Firm Pose) -  helps in improving strength and flexibility of the lower spine, hips, knees, and ankle joints while increasing fluid circulation that may relieve pain
  21. Ardha Kurmasana (Half Tortoise Pose) - helps in stretching the lower part of the lungs while relieving the tension in the shoulders and neck 
  22. Ustrasana (Camel Pose) - helps in improving flexibility of the neck and spine while stretching the abdominal organs and throat
  23. Sasangasana (Rabbit Pose) - helps in increasing the elasticity of the spine and back muscles and in relieving tension near the shoulders and neck 
  24. Janushirasana with Paschimottanasana (Head To Knee Pose with Back Stretching Pose) - helps in reducing anxiety, insomnia, headaches and stimulating the kidneys and liver and improving digestion
  25. Ardha Matsyendrasana (Spine Twisting Pose) - helps in improving the elasticity of the spine and increasing circulation in the spinal nerve while relieving lower back pain
  26. Kapalbhati (Blowing In Firm Pose) -  helps in strengthening the abdominal organs while increasing the lung elasticity.
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