Bikram Yoga Poses, Postures

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Bikram yoga is a collection of 26 copyrighted positions established by Bikram Choudhury. The courses are practiced in a space warmed to 105 degrees with a 60 percent humidity index. Bikram calls the studio spaces ‘torture chambers.’ The poses array from intermediate to sophisticated and students are recommended to bring a towel and a minimum of a liter of water.


Every Bikram yoga class includes seated and standing pranayama, the Sanskrit term used for breathing exercises, which can be either stimulating or calming. The pranayamas made use of in Bikram courses are designed to heat, detoxify and energize the body. The ending pranayama is exercised in a seated position that aids digestive performance.

Standing Poses

A series of standing poses is exercised to establish strength, versatility and balance. In Bikram classes, the positions don’t flow together in a series called vinyasa. In other designs of yoga, educators direct their pupils through a sun salutation vinyasa to connect the postures together with the breath. In Bikram classes, the poses are performed statically, in order and without linking positions. Some instances of Bikram standing positions consist of standing stick pose, standing bow posture, eagle posture, triangle and standing go to the knee posture.


Twists are created to massage the upper- and lower-back muscles, realign the spinal column and detoxify the body. Twists ought to not be carried out on a full belly and must constantly be practiced to the right side first to simulate the motion of the digestive system. Browse through the knee pose and spinal column extending pose are the 2 twists exercised in a Bikram course. Both twists are exercised at the end of the course when the muscles are limber and warm.


Backbends are performed in the middle of the Bikram course. Backbends are made to reinforce and stretch the back muscles. A sturdy, limber back assists with balance and pose. The sequence moves in a logical order from child backbends to advanced backbends. The series begins with cobra position and moves to locust posture. It finishes with a full locust posture variation and bow pose.


Inversions such as downward-facing canine, shoulder stand and headstand aren’t consisted of in the basic 26 Bikram yoga poses.


Always talk to your medical professional and a knowledgeable yoga teacher before joining a Bikram class. The course isn’t always suitable for novices or people sensitive to heat. Heatstroke and muscular injuries are two risks included with a Bikram yoga course.