If you’ve ever heard of Bikram Yoga, you’ve probably heard it’s done in a hot room with 26 specific poses. But what are these Bikram Yoga poses exactly? And how can they help your body and your mind?
These 26 Bikram Yoga poses are practiced the same way in every class.
One of the best things about Bikram Yoga poses is that they’re beginner-friendly but deeply effective.
By practicing these Bikram Yoga poses regularly, you’ll notice real changes in flexibility and mental clarity
Let’s explore the full sequence of 26 Bikram Yoga poses together—how to do them, and why they’re good for you. If you new on this see our tips for Bikram Yoga Beginners
1. Standing Deep Breathing (Pranayama Series)
How to Do:
- Stand tall with feet together
- Interlock fingers and place them under your chin
- Inhale through your nose, lift elbows up toward the ceiling
- Exhale through your mouth, bring elbows together
- Keep your spine straight and move slowly with your breath
Benefits:
- Opens your lungs and improves breathing
- Warms up your body before the poses
- Calms your mind and increases focus
2. Half Moon Pose with Hands to Feet
How to Do:
- Bring arms over your head, palms together
- Stretch up first, then slowly bend to the side
- Keep your hips in one line and your chest open
- After side bends, fold forward and grab your heels from behind
- Glue your stomach to your thighs, lift hips up, and pull your face closer to your legs
Benefits:
- Stretches and strengthens the spine and waist
- Improves posture and body alignment
- Helps with digestion and flexibility
3. Awkward Pose (Utkatasana)
How to Do:
- Stand with feet hip-width apart, arms forward, palms down
- Sit back like you’re in a chair, keeping your spine straight
- In the second part, lift your heels up and balance
- In the third part, come high on toes and lower down with control
- Keep breathing steadily and focus on keeping your balance
Benefits:
- Builds strong legs, hips, and ankles
- Improves coordination and balance
- Strengthens your core and spine
4. Eagle Pose (Garudasana)
How to Do:
- Bend your knees slightly and wrap one leg over the other
- Wrap one arm under the other and bring palms together
- Sit low, keep your spine straight, and pull everything into the center
- Keep your eyes on one point to help with balance
Benefits:
- Improves focus and balance
- Opens up shoulders, hips, and joints
- Increases blood flow to all major joints
5. Standing Head to Knee
(Dandayamana-Janushirasana)
How to Do:
- Shift your weight to one leg, grab the other foot with both hands
- Kick your leg out straight, keeping your arms strong
- Tuck your chin and round your spine, forehead toward your knee
- Keep your standing leg strong and locked
Benefits:
- Strengthens legs, abs, and back
- Improves concentration and mental strength
- Tones inner organs and helps with digestion
6. Standing Bow Pulling Pose
(Dandayamana-Dhanurasana)
How to Do:
- Hold your right ankle from the inside with your right hand
- Stretch your left arm forward, palm facing down
- Kick your back leg up and behind while reaching forward
- Keep your body in one straight line from fingertip to toe
Benefits:
- Opens the chest and strengthens the spine
- Improves flexibility in shoulders and legs
- Builds strength, balance, and determination
7. Balancing Stick (Tuladandasana)
How to Do:
- Step forward and stretch both arms straight ahead
- At the same time, lift your back leg up behind you
- Try to make your body like the letter “T” from the side
- Keep arms, torso, and leg in one straight line
- Look forward and hold your balance
Benefits:
- Improves posture, balance, and coordination
- Increases blood flow to the brain and heart
- Builds strength in legs, shoulders, and core
8. Standing Separate Leg Stretching
(Dandayamana-Bibhaktapada-Paschimotthanasana)
How to Do:
- Step wide, feet pointing slightly inward
- Bend forward from the hips and grab your heels from the outside
- Pull with your arms and lift your hips up
- Try to bring the top of your head to the floor
Benefits:
- Stretches hamstrings and spine
- Helps digestion and reduces stress
- Increases flexibility in legs and back
9. Triangle Pose (Trikonasana)
How to Do:
- Step wide, arms stretched out at shoulder level
- Turn one foot out and bend that knee deeply
- Touch your fingers to the floor outside your foot
- Stretch your other arm straight up, look at your thumb
Benefits:
- Works all major muscle groups
- Boosts flexibility in hips and spine
- Stimulates internal organs, helps with digestion
10. Standing Separate Leg Head to Knee
(Dandayamana-Bibhaktapada-Janushirasana)
How to Do:
- Step wide, turn to the side
- Round your spine and tuck your chin to your chest
- Fold forward and bring your forehead to your knee
- Both legs stay straight and strong
Benefits:
- Stimulates thyroid and pancreas
- Improves immune system and focus
- Strengthens legs and spine
11. Tree Pose (Tadasana)
How to Do:
- Shift weight to one leg, bring the sole of the other foot to the inner thigh
- Hands in prayer in front of your chest
- Stand tall and still, keep your gaze steady
Benefits:
- Improves balance, posture, and focus
- Strengthens ankles and knees
- Calms the nervous system
12. Toe Stand (Padangustasana)
How to Do:
- From Tree Pose, slowly bend the standing leg
- Reach your hands to the floor for balance
- Sit on your heel and bring your hands back into prayer
- Keep eyes on one point to help balance
Benefits:
- Strengthens feet, ankles, and knees
- Improves patience, focus, and mental strength
13. Dead Body Pose (Savasana)
How to Do:
- Lie flat on your back, arms and legs relaxed
- Keep your eyes closed and breathe normally
- Let your body rest and recover
Benefits:
- Relaxes the entire body
- Resets your heart rate and breathing
- Helps with stress relief and mental clarity
14. Wind Removing Pose (Pavanamuktasana)
How to Do:
- Lie on your back and hug one knee into your chest
- Keep the other leg straight on the floor
- Switch sides, then hug both knees in at the same time
- Pull your knees close and keep your shoulders relaxed
Benefits:
- Improves digestion and helps release gas
- Massages internal organs
- Strengthens abdominal muscles and lower back
15. Sit-Up
How to Do:
- Lie flat with feet flexed
- Bring arms over your head
- Inhale, then exhale twice as you sit up fast
- Reach for your toes with straight legs
Benefits:
- Strengthens core muscles
- Energizes the body
- Prepares you for the next posture
16. Cobra Pose (Bhujangasana)
How to Do:
- Lie on your stomach with legs together
- Place hands under shoulders, elbows close to your ribs
- Lift your chest using your back muscles
- Keep elbows slightly bent and shoulders relaxed
Benefits:
- Strengthens lower back
- Opens the chest and lungs
- Improves posture and spinal flexibility
17. Locust Pose (Salabhasana)
How to Do:
- Arms under your body, palms down
- Lift one leg up, then the other
- Finally, lift both legs together off the floor
Benefits:
- Strengthens upper arms, back, and legs
- Improves posture
- Helps with sciatica and lower back pain
18. Full Locust Pose (Poorna-Salabhasana)
How to Do:
- Arms out to the side like airplane wings
- Lift your chest, arms, and legs off the ground
- Keep legs together and reach fingertips back
Benefits:
- Tones the whole back
- Opens the chest and shoulders
- Builds body awareness and strength
19. Bow Pose (Dhanurasana)
How to Do:
- Bend your knees and grab your ankles
- Kick your feet up while lifting your chest
- Keep your gaze forward and breathe deeply
Benefits:
- Stretches front body, spine, and shoulders
- Strengthens back and legs
- Boosts energy and digestion
20. Fixed Firm Pose (Supta-Vajrasana)
How to Do:
- Kneel and sit between your heels
- Lean back onto your hands, elbows, then all the way down if possible
- Keep knees on the floor and relax your neck
Benefits:
- Improves flexibility in knees and ankles
- Relieves tired legs
- Strengthens lower spine
21. Half Tortoise Pose (Ardha-Kurmasana)
How to Do:
- Sit on heels, arms straight up
- Stretch forward with a flat back
- Place forehead and pinky fingers on the floor
Benefits:
- Calms the mind and heart
- Relieves tension in the neck and shoulders
- Improves digestion and breathing
22. Camel Pose (Ustrasana)
How to Do:
- Kneel with knees hip-width apart
- Place hands on your heels
- Push hips forward and lean back, chest open
- Drop your head back and breathe
Benefits:
- Opens the chest and heart
- Strengthens spine and boosts energy
- Helps reduce anxiety and fatigue
23. Rabbit Pose (Sasangasana)
How to Do:
- Sit on heels and grab your heels from behind
- Tuck chin to chest and roll forward until top of head touches the floor
- Lift hips up while keeping grip on heels
Benefits:
- Stretches spine and back muscles
- Boosts nervous system health
- Helps relieve stress and anxiety
24. Head to Knee with Stretching Pose
(Janushirasana with Paschimotthanasana)
How to Do:
- Extend one leg, bend the other foot to inner thigh
- Stretch forward and reach for your toes
- Switch sides, then do both legs together
Benefits:
- Improves digestion and kidney function
- Increases hamstring and back flexibility
- Stimulates internal organs
25. Spine Twisting Pose (Ardha-Matsyendrasana)
How to Do:
- Sit up, bend one leg over the other
- Twist your spine, placing opposite elbow outside your knee
- Look over your shoulder and sit tall
Benefits:
- Increases spine flexibility
- Improves digestion and detox
26. Blowing in Firm Pose (Kapalbhati in Vajrasana)
How to Do:
- Sit on heels with a straight spine
- Exhale forcefully through the nose
- Pull your belly in with each exhale
- Keep a steady rhythm
Benefits:
- Cleanses lungs and sinuses
- Boosts energy and focus
- Strengthens abdominal muscles
