Bikram Yoga

What is Bikram Yoga?

Bikram Yoga is a series of 26 postures and 2 breathing exercises. Each posture stretches and strengthens specific muscles, ligaments, tendons and joints needed for the next posture. The Bikram method also stimulates the organs, glands, and nerves moving fresh oxygenated blood to 100% of the body helping to restore all systems to a healthy working order.

Bikram scientifically designed this 90 minute program to deliver total health through the balancing and strengthening of every system in the body in order to prevent illness and injury, promote weight loss and limit the effects of ageing. The series is dynamic and exhilarating. The series of postures combine skills of concentration, patience, determination and self control that increase mental clarity and reduce stress.

The room is intentionally heated to 38-40C degrees and about 40% humidity to warm up the body and assist with circulation, promoting detoxification and providing optimum conditions to improve the functions of the body’s internal systems.

The heat provides a challenging environment which increases your strength, concentration, endurance and stamina. It also allows you to work safely and deeply into the postures.

“Dear Manyia, Matt and al the great teachers. I just wanted to say thank you all. I have never felt this healthy and strong. I can see and feel the changes Bikram Yoga has made to my mind and soul. I still have a way to go but as Manyia says ‘Trust the Process’. Thanks again”

Danielle Van Eyk

Bikram Yoga Class Times

Bikram Standing Series

Standing Deep Breathing

  • Expands the lungs to their full capacity
  • Increases circulation to the whole body
  • Counteracts emphysema, asthma, and other breathing problems
  • Helps regulate blood pressure
  • Exercises the nervous, respiratory and circulatory systems

Half Moon / Hands to Feet Pose

  • Revitalizes liver, spleen, pancreas and kidneys
  • Corrects bad posture
  • Helps to eleviate lower back pain, bronchial distress, scoliotic deformities,
    tennis elbow, frozen shoulder
  • Improves circulation in the legs and to the brain
  • Increases the flexibility of the spine, sciatic nerves, most of the tendons
    and ligaments of the legs
  • Strengthens and firms the abdomen, hips, thighs and buttocks

Awkward Pose

  • Increases circulation in the knee, toe and ankle joints
  • Relieves rheumatism, arthritis and gout in the legs
  • Helps to cure slipped disc and lumbago in the lower spine
  • Increases hip joint flexibility
  • Strengthens and firms upper arms and all muscles of thighs, calves and hips

Eagle Pose

  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control
  • Improves flexibility of all 12 major joints of the body
  • Strengthens and firms legs, arms, and abdomen

Standing Bow Pulling

  • Flushes out kidneys helping to eliminate toxins
  • Increases the size and elasticity of the rib cage and lungs
  • Helps correct high blood pressure
  • Helps tennis elbow and frozen shoulder
  • Improves the flexibility and strength of the lower spine and most of the
    body’s muscles
  • Improves flexibility of sciatic nerve
  • Strengthens and firms abdominal wall, upper thighs, upper arms, hips,
    and buttocks

Balancing Stick

  • Strengthens the heart muscle and improves circulation
  • Increases lung capacity
  • Helps tennis elbow and varicose veins
  • Increases the flexibility of the spine, hip, and shoulder joints
  • Strengthens and firms arms, hips, buttocks and upper thighs

Separate Leg Stretching

  • Helps functioning of the abdominal organs
  • Brings blood to the brain
  • Stretches and strengthens the sciatic nerves and tendons of the legs
  • Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine
  • Improves the muscle tone and flexibility of thighs and calves

Triangle Pose

  • Improves every muscle, joint, tendon and internal organ
  • Revitalizes nerves, veins, and tissues
  • Improves crooked spines
  • Helps correct frozen shoulder and tennis elbow
  • Increases strength and flexibility of the hip joint and of the muscles of
    the side of the torso
  • Strengthens and firms arms, upper thighs, waistline and hips

Standing Separate Leg Head to Knee

  • Increases blood circulation to legs and brain (helping with some types of headaches)
  • Massages internal organs
  • Helps with diabetes and hyperacidity
  • Helps relieve constipation, dyspepsia, and hemorrhoids
  • Improves flexibility of the spine, shoulders, hips, sciatic nerve
  • Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs

Tree Pose

  • Improves posture and balance
  • Improves circulatory disorders
  • Relieves tension in neck and shoulders
  • Increases flexibility of ankles, knees, and hip joints
  • Strengthens internal oblique muscles to prevent hernia

Toe Stand

  • Develops psychological and mental powers, especially patience
  • Helps to cure gout and rheumatism of the knees, ankles and feet
  • Helps with hemorrhoid problems
  • Strengthens stomach muscles, weak joints, and feet (which have 1/4 of
    all the bones in the body)

Bikram Floor Series

Dead Body Pose

  • Returns circulation to normal
  • Improves concentration
  • Helps reduce hypertension, nervousness, anxiety, and irritability

Wind Removing Pose

  • Massages the colon
  • Helps and prevents constipation and irritable bowel syndrome
  • Stimulates the liver, small and large intestine, and spleen
  • Improves flexibility of the hip joints and relieves lower back pain
  • Firms the abdomen, thighs and hips

Sit-up

  • Strengthens and firms the abdomen
  • Increases flexibility of the spine, hamstrings, and sciatic nerve

Cobra Series

  • Relieves back pain
  • Increases spinal strength and flexibility
  • Improves functioning of the large and small intestines, liver, kidney and spleen
  • Improves pigeon chest by opening rib cage, permitting maximum expansion
    of the lungs increasing oxygen intake
  • Improves digestion
  • Helps relieve lumbago, rheumatism and arthritis of the spine
  • Helps to cure gout, slipped disc, sciatica, tennis elbow
  • Helps relieve menstrual problems
  • Strengthens the immune system and revitalizes the thyroid
  • Improves flexibility of hip and shoulder joints
  • Strengthens and firms abdomen, hips, legs, buttocks and arms

Fixed Firm Pose

  • Helps to cure sciatica, gout and rheumatism in the legs
  • Helps to prevent hernia
  • Strengthens and improves flexibility of lower spine, knees, and ankles
  • Firms thighs, calf muscles and strengthens the abdomen

Half Tortoise

  • Provides maximum relaxation
  • Stretches lower part of the lungs increasing blood circulation to the brain
  • Good for diabetes and anaemia
  • Massages heart, lungs, and coronary arteries
  • Increases flexibility of the hip and shoulder joints
  • Firms abdomen and thighs

Camel

  • Stretches abdominal organs and cures constipation
  • Stretches the throat, thyroid gland and parathyroid
  • Stimulates the nervous system
  • Opens rib cage to allow for maximum expansion of the lungs
  • Maximum compression of spine improving flexibility of the neck and spine
  • Firms the abdomen and slims the waistline

Rabbit Pose

  • Maximum stretch of the spine allowing nervous system to receive proper nutrition
  • Maintains mobility and elasticity of spine
  • Nurtures the nervous system, helps with depression
  • Improves digestion
  • Helps cure sinus problems, colds and chronic tonsillitis
  • Strengthens and firms abdomen and back muscles

Head to Knee Stretching

  • Helps balance blood sugar levels
  • Improves kidney function
  • Improves digestion
  • Improves the flexibility of sciatic nerves, ankles and hip joints
  • Strengthens and firms abdomen and arms

Spine Twist

  • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Improves spinal elasticity and flexibility
  • Helps cure lumbago and rheumatism of the spine
  • Improves digestion
  • Firms abdomen, thighs and buttocks

Blowing in Firm

  • Increases circulation
  • Removes toxins
  • Strengthens all abdominal organs
  • Trims the waist line

About Bikram Choudury

Creator of Bikram Yoga

Bikram Choudhury began learning Hatha Yoga poses in his native India, at the age of three. At five, he began studying with Bishnu Ghosh (Paramahansa Yogananda’s brother) and quickly became a yoga champion. At age eleven he was the youngest contestant ever to win the National India Yoga Competition. At 14, Swami Shivananda declared him “Yogi Raj” (King of the Yogis). At age 20, a weightlifting accident crippled Bikram.

With the guidance of his guru, Bikram created his 26 posture series which restored his health. In a United Nations sponsored research project at Tokyo University, Bikram helped doctors prove that yoga regenerates tissues and cures chronic ailments. Combining Eastern discipline and Western medicine, Bikram perfected his comprehensive system suitable for all ages and levels of fitness.

Bikram arrived in the United States in 1973 at the invitation of President Nixon and the urging of Shirley Maclaine. He quickly became the foremost yoga teacher in the West as celebrities, athletes, and others began to flock to him. Since that time he has been healing thousands of students at his school in Beverly Hills and travelling the world extensively, bringing the benefits of Bikram’s Yoga to millions of students worldwide.

For more information on Bikram yoga, check out Bikram’s Yoga College of India. Here you can find out more about Bikram, Bikram yoga, teacher training, schools, books, tapes and more.

“The true meaning of Yoga is the union of the mind, body & spirit.”

Bikram Choudhury

Creator, Bikram Yoga

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