Bikram Yoga Postures

This structured sequence is designed to systematically work on every part of the body, stimulating glands, nerves, and organs while We outline all 26 Bikram Yoga postures, their benefits, and how to perform them correctly.

This structured sequence is designed to systematically work on every part of the body, stimulating glands, nerves, and organs while improving circulation and flexibility.

The heated environment enhances the benefits by promoting detoxification and deep muscle relaxation.

Before diving into the postures, keep in mind:

• Breathing calmly is essential throughout your practice.
• Some poses take weeks or even years to master.
• Practising in front of a mirror can help align your body correctly.
• Using a high-quality yoga mat ensures safety and comfort.
• Standing postures prepare the body, while floor postures enhance flexibility and balance.
• Engage your abdominal muscles to support your spine during twists.

Bikram Yoga is practised in a heated room. Typically, a 90-minute class consists of the same 26 Bikram Yoga postures and 2 breathing exercises.

1. Pranayama Breathing (Standing Deep Breathing)

Purpose & Benefits: Enhances lung capacity, oxygenates the body, and warms up the muscles. This breathing exercise is crucial in preparing the body for the intense sequence of postures that follow, helping to regulate the cardiovascular system and increase lung efficiency.

How to Do:

1. Stand with feet together, maintaining a strong and upright posture.
2. Interlock your fingers and place them under your chin with your elbows touching.
3. Inhale deeply through your nose while slowly lifting your elbows up towards the ceiling.
4. As you reach full lung capacity, tilt your head slightly backward.
5. Exhale through your mouth, allowing your head to tilt forward while bringing your elbows back together.
6. Repeat this motion for ten full breaths, ensuring a steady and rhythmic pace.

Maintaining controlled, deep breathing throughout this exercise will help you develop focus and calmness, setting the tone for the rest of the practice.

2. Ardha Chandrasana with Pada Hastasana (Half Moon Pose with Hands to Feet Pose)

Purpose & Benefits: This powerful combination of poses helps to strengthen the core, improve spine flexibility, and enhance balance. It also engages the legs, arms, and shoulders while stretching the entire body, promoting improved posture and coordination.

How to Do:

1. Stand with feet together and arms extended overhead, palms touching.
2. Slowly bend to the right, keeping the body in one straight line, stretching the left side of the body.
3. Hold for a few breaths, then return to center and repeat on the left side.
4. After completing both sides, fold forward at the waist, keeping legs straight, and place your hands on the floor beside your feet.
5. Hold the stretch for a few breaths, keeping the head close to the knees.

Engaging the abdominal muscles throughout this posture will help protect the lower back and enhance the stretch. Practicing regularly will improve spinal mobility and core strength.

3. Utkatasana (Awkward Pose)

Purpose & Benefits: Utkatasana builds lower body strength, particularly targeting the thighs, calves, and hips. It also improves posture, endurance, and balance by engaging the core and stabilizing muscles. Practicing this pose regularly helps develop stronger leg muscles and better control over body alignment.

How to Do:

1. Stand with feet hip-width apart, keeping your spine straight.
2. Extend your arms forward, keeping them parallel to the floor with palms facing downward.
3. Slowly bend your knees and lower your hips as if sitting into an imaginary chair.
4. Keep your chest lifted and ensure your knees do not extend past your toes.
5. Hold the pose for a few breaths while engaging your core and thighs.
6. Slowly rise back to a standing position and repeat for the second set.

Maintaining focus and steady breathing will help sustain balance and build endurance in this powerful lower-body strengthening posture.

4. Garudasana (Eagle Pose)

Purpose & Benefits: Garudasana enhances joint flexibility, strengthens the legs, and improves concentration and balance. This pose stretches the shoulders, upper back, and hips, helping to release tension and increase mobility. It also promotes circulation and aligns the body symmetrically.

How to Do:

1. Stand with your feet together and arms at your sides.
2. Shift your weight onto your left leg and lift your right leg over the left thigh.
3. Wrap your right foot around your left calf if possible.
4. Extend your arms forward and cross your left arm over the right at the elbows.
5. Wrap the forearms around each other so your palms touch (or as close as possible).
6. Keep your back straight, engage your core, and sit down slightly into the pose.
7. Hold for a few breaths, then slowly release and switch sides.

Focusing on a fixed point will help with balance. This pose also aids in mental clarity and stress relief.

5. Dandayamana-Janushirasana (Standing Head to Knee Pose)

Purpose & Benefits: This pose strengthens the legs, enhances balance, and improves concentration. It also engages the abdominal muscles, promoting core strength and stability. Over time, it increases flexibility in the hamstrings and lower back while building mental resilience and patience.

How to Do:

1. Stand tall with feet together and focus on a fixed point in front of you.
2. Shift your weight onto your left foot and lift your right foot, holding it with both hands just below the toes.
3. Extend the right leg forward, straightening it as much as possible while keeping your standing leg firm and engaged.
4. Once the leg is fully extended, tuck your chin and begin to lower your forehead towards your knee.
5. Keep your core engaged and spine straight to maintain balance.
6. Hold the position for a few breaths, maintaining steady breathing and focus.
7. Slowly release and return to a standing position, then switch to the other side.

Keep the standing leg strong and engaged to prevent wobbling. If you can’t fully straighten the lifted leg, work on extending it gradually with consistent practice. Focusing on your breath and gaze will help maintain stability and concentration.

6. Dandayamana-Dhanurasana (Standing Bow Pose)

Purpose & Benefits: This pose improves flexibility, strengthens the legs and back, and enhances balance and concentration. It also stimulates circulation and promotes spinal alignment. Practicing Standing Bow Pose regularly helps develop endurance, focus, and overall body coordination.

How to Do:

1. Stand tall with feet together and focus on a fixed point in front of you.
2. Shift your weight onto your left leg and grab your right ankle from behind with your right hand.
3. Extend your left arm forward, keeping it parallel to the ground.
4. Kick your right leg back and up while keeping your chest lifted and your hips square.
5. Continue to stretch forward while kicking your leg higher, aiming to create a bow-like shape with your body.
6. Hold the position for a few breaths, maintaining balance and steady breathing.
7. Slowly release and return to a standing position, then switch to the other side.

Engage your core muscles to stabilize your body and prevent excessive swaying. Keep your gaze fixed on a single point to improve balance. Rather than focusing only on the backbend, concentrate on both stretching forward and kicking backward equally to achieve the full expression of the pose.

7. Tuladandasana (Balancing Stick Pose)

Purpose & Benefits: This pose strengthens the legs, core, and upper body while improving balance and concentration. It also increases cardiovascular endurance by encouraging full-body engagement and proper alignment. Practicing Balancing Stick Pose regularly enhances coordination, stability, and overall body control.

How to Do:

1. Stand with feet together and arms extended overhead, keeping your palms together.
2. Step your right foot forward and shift your weight onto it while simultaneously lifting your left leg behind you.
3. Keep both legs straight and extend your arms forward, creating a straight line from fingertips to toes.
4. Engage your core and maintain a flat back, ensuring that your body remains parallel to the floor.
5. Hold the position for a few breaths while maintaining balance and steady breathing.
6. Slowly return to a standing position and repeat on the other side.

Keep your gaze focused on a fixed point ahead to help with balance. Engage your abdominal muscles to prevent arching in the lower back and maintain a straight alignment. The key to this pose is equal effort in both stretching forward and extending the back leg to create a strong, lengthened body position.

8. Dandayamana-Bibhaktapada-Paschimottanasana (Standing Separate Leg Stretching Pose)

Purpose & Benefits: This pose deeply stretches the hamstrings, lower back, and calves while improving flexibility and circulation. It also helps to release tension in the spine and stimulates digestion. Regular practice of this posture enhances hip mobility and strengthens the legs.

How to Do:

1. Step your feet wide apart, about four feet distance, keeping them parallel.
2. Inhale deeply, lengthening your spine, and bring your arms up.
3. Exhale as you hinge forward from the hips, reaching your hands to the floor between your feet.
4. Keep your legs straight and engage your quadriceps to deepen the stretch.
5. Bring your head as close as possible to the floor while maintaining a flat back.
6. Hold the position for a few breaths, then slowly rise back up with control.

Engage your core throughout the pose to protect your lower back and maintain stability. Focus on lengthening the spine as you fold forward rather than just collapsing downward. If you have tight hamstrings, slightly bend your knees to prevent strain and allow for gradual progress.

9. Trikonasana (Triangle Pose)

Purpose & Benefits: This pose builds strength in the legs, opens the hips, and increases flexibility in the spine and shoulders. It also improves balance, stimulates digestion, and enhances circulation throughout the body. Practicing Triangle Pose regularly helps to align the body and develop overall stability.

How to Do:

1. Step your feet wide apart, about four feet distance, and turn your right foot out at a 90-degree angle.
2. Keep your left foot slightly turned in while maintaining strong, engaged legs.
3. Inhale and extend your arms parallel to the floor.
4. Exhale as you bend your right knee and reach your right hand down to touch the floor or your shin.
5. Stretch your left arm upward, keeping your chest open and gaze directed toward your raised hand.
6. Hold the position for a few breaths, keeping your core engaged and breathing steady.
7. Slowly return to standing and repeat on the other side.

Focus on maintaining a straight line from your fingertips to your grounded foot, keeping your torso open rather than collapsing forward. Engage your thigh muscles to support your knee alignment, ensuring it doesn’t extend past your ankle. Breathing deeply and maintaining control will help you deepen the stretch and hold balance.

10. Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)

Purpose & Benefits: This pose enhances flexibility in the spine, hamstrings, and calves while strengthening the legs. It also stimulates the abdominal organs, improving digestion and metabolism. Regular practice helps with mental focus, balance, and circulation.

How to Do:

1. Step your feet wide apart, about three to four feet distance, and turn your right foot out at a 45-degree angle.
2. Inhale deeply, lengthening your spine, and bring your arms up.
3. Exhale as you bend forward from the waist, keeping your chin tucked toward your chest.
4. Try to touch your forehead to your right knee while keeping your back leg straight and engaged.
5. Keep both hands on the floor or grasp your foot if possible.
6. Hold the position for a few breaths, keeping your core tight and breathing deeply.
7. Slowly rise back up with control and repeat on the other side.

Keep your abdominal muscles engaged to support your spine and prevent strain on the lower back. If your hamstrings feel tight, keep a slight bend in the front knee until flexibility improves. Focus on maintaining even breathing and a steady balance to deepen the stretch effectively.

11. Tadasana (Tree Pose)

Purpose & Benefits: This pose enhances balance, strengthens the ankles and legs, and promotes mental focus. It also improves posture by engaging the core and aligning the spine. Regular practice of Tree Pose helps develop stability and coordination, making it an excellent foundational balance posture.

How to Do:

1. Stand tall with your feet together and arms at your sides.
2. Shift your weight onto your left foot and slowly lift your right foot off the ground.
3. Place the sole of your right foot against the inner left thigh or calf, avoiding the knee.
4. Bring your palms together in a prayer position at your chest or extend your arms overhead.
5. Keep your gaze fixed on a single point in front of you to help maintain balance.
6. Hold the position for a few breaths, keeping your core engaged and breathing steady.
7. Slowly release and repeat on the other side.

Focus on keeping your standing leg strong and engaged to maintain stability. If balance is challenging, start by placing your foot on the lower leg and work your way up over time. Controlled breathing and a steady gaze will help you stay centered and grounded in the pose.

12. Padangustasana (Toe Stand Pose)

Purpose & Benefits: This pose strengthens the knees, ankles, and feet while improving balance and concentration. It also enhances flexibility in the hips and strengthens the core, promoting stability and control. Practicing Toe Stand regularly helps develop patience, focus, and mental resilience.

How to Do:

1. Stand tall with your feet together and focus on a single point in front of you.
2. Shift your weight onto your left leg and lift your right foot, placing it on your left thigh in a Tree Pose position.
3. Slowly bend your standing knee and begin to lower yourself toward the floor while keeping your hands in prayer position.
4. Once balanced, bring your fingertips to the floor for support and continue lowering until you are sitting on your heel.
5. If stable, bring your hands back to prayer position at your chest, keeping your spine upright.
6. Hold the position for a few breaths, maintaining a steady gaze and controlled breathing.
7. Slowly rise back to standing with control and repeat on the other side.

Engage your core and keep your breath steady to help with balance. If lowering completely is difficult, start by practicing squatting halfway before gradually going deeper over time. Keeping a focused gaze on one point will help maintain stability and control throughout the pose.

13. Savasana (Dead Body Pose)

Purpose & Benefits: This pose promotes deep relaxation, reduces stress, and allows the body to recover from the physical exertion of the practice. It helps lower blood pressure, calms the nervous system, and improves focus and mindfulness. Savasana is essential for absorbing the benefits of the preceding postures and restoring energy.

How to Do:

1. Lie flat on your back with your arms at your sides, palms facing up.
2. Keep your legs slightly apart, allowing your feet to relax naturally outward.
3. Close your eyes and take slow, deep breaths, releasing any tension in your body.
4. Allow your entire body to become heavy and still, sinking into the mat.
5. Focus on your breath and let go of any thoughts, staying in the pose for at least a couple of minutes.

Completely surrendering in this pose is key to gaining its full benefits. Try to keep your mind free of distractions and allow yourself to fully relax. The deeper the relaxation, the more restorative the effects of the pose.

14. Pavanamuktasana (Wind Removing Pose)

Purpose & Benefits: This pose helps improve digestion, relieve bloating, and release trapped gas from the intestines. It also strengthens the lower back and massages the abdominal organs, promoting better circulation and detoxification. Regular practice aids in maintaining a healthy digestive system and reducing lower back discomfort.

How to Do:

1. Lie flat on your back with your legs extended and arms at your sides.
2. Bend your right knee and bring it toward your chest, interlacing your fingers around your shin.
3. Keep your left leg extended and relaxed on the floor.
4. Pull your right knee closer to your chest while keeping your shoulders and head relaxed.
5. Hold for a few breaths, then release and switch to the left leg.
6. After completing both sides individually, bring both knees to your chest and wrap your arms around them.
7. Hold the position for a few breaths, gently rocking side to side if desired, then release.

Focus on deep, slow breathing while performing this pose to maximize the detoxifying benefits. Engaging the core slightly will help maintain stability, and relaxing the shoulders will ensure a deeper stretch.

15. Sit-Up

Purpose & Benefits: This movement strengthens the core, improves spinal flexibility, and energizes the body. It helps engage the abdominal muscles, promoting better posture and balance. The Sit-Up also prepares the body for the next series of postures by increasing blood circulation and activating the core muscles.

How to Do:

1. Lie flat on your back with your legs extended and feet flexed.
2. Bring your arms overhead, keeping them close to your ears with palms facing up.
3. Inhale deeply, then exhale as you engage your core and sit up in one smooth motion.
4. Simultaneously reach forward and grab your toes, keeping your spine straight.
5. Lower your head toward your knees and hold the stretch for a moment.
6. Inhale as you release and return to the lying position with control.

Keep your movements controlled to avoid using momentum rather than core strength. Focus on exhaling fully as you sit up, which will help engage the abdominal muscles more effectively. Maintaining a straight spine when reaching forward ensures a deeper stretch and better alignment.

16. Bhujangasana (Cobra Pose)

Purpose & Benefits: This pose strengthens the spine, opens the chest, and increases flexibility in the lower back. It also helps relieve stress, improve posture, and stimulate the abdominal organs to aid digestion. Practicing Cobra Pose regularly enhances spinal mobility and promotes better circulation.

How to Do:

1. Lie flat on your stomach with your legs extended and feet together, tops of the feet pressing into the mat.
2. Place your palms on the floor beside your chest, fingers pointing forward, and elbows close to your body.
3. Inhale deeply and press into your hands, lifting your chest while keeping your lower ribs on the floor.
4. Keep your elbows slightly bent, shoulders relaxed, and neck in a neutral position.
5. Engage your back muscles while keeping your lower body grounded.
6. Hold the pose for a few breaths, breathing deeply and maintaining a steady gaze.
7. Exhale as you slowly lower your chest back to the floor with control.

Avoid straining your lower back by lifting only as high as comfortable. Focus on using your back muscles rather than pushing too much with your hands. Keeping the shoulders relaxed and away from the ears ensures proper alignment and prevents tension in the neck.

17. Salabhasana (Locust Pose)

Purpose & Benefits: This pose strengthens the lower back, glutes, hamstrings, and shoulders while improving spinal flexibility. It also enhances circulation, stimulates digestion, and helps correct poor posture by counteracting the effects of prolonged sitting. Regular practice of Locust Pose builds endurance and resilience in the back muscles.

How to Do:

1. Lie flat on your stomach with your legs extended and arms at your sides, palms facing down.
2. Keep your forehead resting on the mat and your legs together.
3. Inhale deeply and engage your lower back, glutes, and thighs.
4. Lift both legs, arms, chest, and head off the mat simultaneously, keeping the legs straight and arms extended back.
5. Keep your gaze slightly forward and maintain a steady breath.
6. Hold the position for a few breaths, engaging your core and keeping the shoulders relaxed.
7. Exhale as you slowly lower back to the mat with control.

Avoid over-arching your lower back by engaging your core and lifting with control rather than force. Keeping your neck in a neutral position prevents strain, and focusing on lengthening the body rather than just lifting helps maintain proper form.

18. Poorna-Salabhasana (Full Locust Pose)

Purpose & Benefits: This advanced variation of Locust Pose strengthens the entire back, shoulders, glutes, and legs while improving spinal flexibility and posture. It also stimulates the digestive organs and promotes better circulation. Practicing Full Locust Pose helps build endurance and resilience in the upper and lower body.

How to Do:

1. Lie flat on your stomach with your legs extended and arms stretched out to the sides like wings.
2. Keep your forehead resting on the mat and engage your core, glutes, and thighs.
3. Inhale deeply, then lift both legs, arms, chest, and head as high as possible, keeping the legs straight and arms extended outward.
4. Squeeze your shoulder blades together and keep your gaze slightly forward to maintain a strong posture.
5. Hold the position for a few breaths, keeping your core engaged and breathing steadily.
6. Exhale as you slowly lower back to the mat with control.

Focus on engaging the entire back body to lift without straining the lower back. Keeping the neck in a neutral position prevents discomfort, and spreading your arms wide helps open the chest and improve shoulder flexibility. Regular practice will gradually increase strength and mobility in the spine.

19. Dhanurasana (Bow Pose)

Purpose & Benefits: This pose strengthens the entire back, improves spinal flexibility, and opens the chest, shoulders, and hip flexors. It also stimulates the digestive organs, enhances circulation, and helps relieve stress by increasing oxygen flow to the body. Regular practice of Bow Pose improves posture and overall body coordination.

How to Do:

1. Lie flat on your stomach with your legs extended and arms at your sides.
2. Bend your knees and reach back with both hands to grab your ankles.
3. Inhale deeply, then lift your chest and thighs off the mat by pulling your legs upward.
4. Keep your arms straight and your gaze forward, ensuring your neck stays relaxed.
5. Engage your core and maintain steady breathing as you hold the pose.
6. Hold for a few breaths, then exhale as you slowly release back to the mat.

Focus on lifting with your legs and engaging your back muscles rather than relying solely on arm strength. Keeping your knees hip-width apart helps prevent unnecessary strain. Controlled breathing and a steady gaze will enhance balance and relaxation in the pose.

20. Supta-Vajrasana (Fixed Firm Pose)

Purpose & Benefits: This pose increases flexibility in the knees, ankles, and lower back while improving blood circulation in the legs. It also helps relieve tension in the lower spine, strengthens the thighs, and enhances digestion by stimulating the abdominal organs. Regular practice of Fixed Firm Pose can improve overall mobility and posture.

How to Do:

1. Kneel on the mat with your knees together and feet slightly apart, keeping the tops of your feet flat on the floor.
2. Sit back between your heels, ensuring that your knees remain together and your spine stays tall.
3. Place your hands on your heels and slowly start to lean back, lowering yourself onto your elbows.
4. If comfortable, continue lowering your upper body until your head and shoulders rest on the floor.
5. Bring your arms over your head and grasp your elbows, keeping your chest open.
6. Hold the pose for a few breaths while maintaining steady, relaxed breathing.
7. To exit, bring your hands to the floor, engage your core, and slowly lift yourself back up to a kneeling position.

If you feel discomfort in your knees or ankles, keep your upper body propped up on your elbows until flexibility increases. Engaging the core helps protect the lower back, and maintaining slow, deep breathing ensures a more effective and comfortable stretch.

22. Ustrasana (Camel Pose)

Purpose & Benefits: This pose deeply opens the chest, stretches the abdomen, and strengthens the back muscles. It improves spinal flexibility, enhances posture, and stimulates the nervous system. Regular practice of Camel Pose helps relieve tension in the neck and shoulders while increasing lung capacity and boosting energy levels.

How to Do:

1. Kneel on the mat with your knees hip-width apart and feet flat on the floor.
2. Place your hands on your lower back with fingers pointing downward for support.
3. Inhale deeply, then exhale as you slowly arch your back, lifting your chest toward the ceiling.
4. If comfortable, reach your hands back to grasp your heels while keeping your hips aligned over your knees.
5. Drop your head back gently, maintaining steady breathing and an open chest.
6. Hold the pose for a few breaths, keeping your thighs engaged to support your lower back.
7. To exit, bring your hands back to your lower back, engage your core, and slowly lift yourself back to a kneeling position.

Keep your hips pressing forward to avoid collapsing into the lower back. Engaging your thighs and core will provide support and stability. If reaching for your heels is difficult, keep your hands on your lower back while focusing on lifting your chest. Controlled breathing will enhance relaxation and deepen the stretch.

23. Sasangasana (Rabbit Pose)

Purpose & Benefits: This pose stretches the spine, lengthens the back muscles, and stimulates the nervous system. It helps relieve tension in the neck, shoulders, and back while increasing blood circulation to the brain. Practicing Rabbit Pose regularly can improve spinal flexibility, enhance relaxation, and reduce stress.

How to Do:

1. Kneel on the mat with your knees hip-width apart and sit back on your heels.
2. Reach back and grab your heels with both hands, keeping your thumbs on the outside and fingers inside.
3. Tuck your chin to your chest and slowly lower your forehead to your knees.
4. Lift your hips toward the ceiling while keeping your forehead as close as possible to your knees.
5. Roll forward slightly, placing the top of your head on the mat while maintaining a firm grip on your heels.
6. Hold the position for a few breaths, engaging your core and breathing steadily.
7. To exit, slowly lower your hips back to your heels, release your grip, and sit up gently.

Keep your neck relaxed and avoid putting excessive pressure on your head. Engaging the core will help maintain balance and protect the spine. Focus on deep, steady breathing to enhance relaxation and maximize the stretch in the back.

24. Janushirasana with Paschimottanasana (Head to Knee Pose with Stretching Pose)

Purpose & Benefits: This pose stretches the hamstrings, calves, and lower back while improving flexibility in the spine. It also stimulates digestion, reduces stress, and enhances circulation. Practicing this pose regularly helps improve posture and increase relaxation.

How to Do:

1. Sit on the mat with both legs extended straight in front of you.
2. Bend your right knee and bring the sole of your right foot against the inner left thigh.
3. Inhale deeply, then exhale as you reach both hands forward to grab your left foot.
4. Keep your spine long as you lower your forehead toward your knee, engaging your core.
5. Hold the stretch for a few breaths, keeping your shoulders relaxed.
6. Slowly release and return to a seated position, then switch sides.
7. After completing both sides individually, bring both legs straight and perform the full Paschimottanasana by reaching for both feet.

Avoid rounding your back by keeping the chest open and leading with the sternum as you fold forward. Engaging the core will help maintain alignment and protect the lower back. Deep, steady breathing allows for a deeper stretch and enhances relaxation.

25. Ardha-Matsyendrasana (Spinal Twisting Pose)

Purpose & Benefits: This pose increases spinal flexibility, strengthens the oblique muscles, and stimulates digestion by massaging the abdominal organs. It also improves posture, relieves tension in the back, and enhances circulation. Regular practice of Spinal Twisting Pose helps maintain a healthy spine and promotes detoxification.

How to Do:

1. Sit on the mat with both legs extended straight in front of you.
2. Bend your right knee and place your right foot flat on the floor outside your left thigh.
3. Bend your left leg, bringing your left heel close to your right hip.
4. Place your right hand on the floor behind you for support.
5. Inhale deeply, then exhale as you twist your torso to the right, bringing your left elbow to the outside of your right knee.
6. Keep your spine tall and gaze over your right shoulder.
7. Hold the pose for a few breaths, deepening the twist with each exhale.
8. Slowly release and return to the starting position, then switch sides.

Keep your back straight and engage your core to support the twist. Avoid forcing the movement; instead, allow your breath to guide a deeper stretch. Focusing on slow, steady breathing will help you relax into the twist and maximize its detoxifying benefits.

26. Kapalbhati Breathing (Blowing in Firm Pose)

Purpose & Benefits: This breathing exercise detoxifies the body, strengthens the diaphragm, and improves lung function. It also enhances oxygen circulation, energizes the body, and helps clear the mind. Practicing Kapalbhati regularly can aid in digestion, boost metabolism, and improve mental focus.

How to Do:

1. Sit in a kneeling position with your hands resting on your thighs, keeping your spine straight.
2. Inhale deeply through your nose, filling your lungs completely.
3. Exhale forcefully through your nose by contracting your abdominal muscles, allowing the inhale to happen passively.
4. Continue this rhythmic breathing pattern, keeping your breath steady and controlled.
5. Perform for about 30-60 seconds, maintaining a strong, focused breath.
6. Slowly return to normal breathing and sit quietly for a few moments to absorb the effects.

Keep your facial muscles relaxed and maintain a steady rhythm throughout the practice. Focus on engaging your core with each exhale rather than straining the breath. Practicing Kapalbhati in a controlled manner will help you build endurance and maximize its energizing benefits.

Conclusion

Practicing the 26 Bikram Yoga postures consistently offers incredible benefits, from improving flexibility and strength to enhancing mental focus and overall well-being. Each pose is designed to work systematically on different parts of the body, promoting circulation, detoxification, and balance.

If you want to deepen your practice and master these postures, consider joining the Bikram Yoga Masterclass by YogaFX. In this exclusive program, you’ll learn how to achieve proper alignment, correct posture mistakes, and fully master all 26 Bikram Yoga postures under expert guidance.

Click here to get a Bikram Yoga Dialogue Preview and join the waiting list for the next Masterclass!