Bikram Chaudhary synthesized traditional yoga technique in 1970's and this system of yoga is known as Bikram yoga. Bikram yoga system is combined of 26 yoga poses and two breathing exercises. It is also popular as a Hot Yoga as this yoga is performed in heated room at a temperature of 40 degree Celsius (105°F). Yoga practice in a hot room keeps the body warm and helps in sweating. This sweating and warmness makes body flexible for exercising yoga.
Before starting bikram yoga, it is necessary to drink plenty of water. Bikram yoga is performed in heated room so one can get dehydrated due to excess sweating. Hence, drinking good amount of water would be beneficial.
These are 26 bikram yoga poses:
- Pranayama Series (Standing Deep Breathing Pose):This pose of yoga helps to relax mental stress and also good for respiratory and circulatory system.
- Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet): This strengthens muscles, spinal flexibility, effective for kidney functioning, treating disorders etc.
- Utkatasana (Awkward Pose): One can exercise this yoga posture to get relief from pain of sciatica, joint pain etc. It reduces fat under buttock.It opens pelvis.
- Garurasana (Eagle Pose): It helps in making legs stronger, improving balances and stretching shoulders.
- Dandayamana-Janushirasana (Standing Head to Knee Pose): It is performed to improve concentration and for building mental strength. People suffering from diabetes and muscle problem can perform it.
- Dandayamana-Dhanurasana (Standing Bow Pulling Pose): It is good for circulation of blood in the body. It stimulates cardiovascular system. It makes the body flexible and opens diaphragm.
- Tuladandasana (Balancing Stick Pose): It is also good for blood circulation and strengthening heart muscles. You can exercise this pose for pancreas, spleen, liver, nervous and circulatory system.
- Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose: It is beneficial for nervous system. It reduces depression and constipation. You can also do this yoga pose for adrenal and reproductive systems.
- Trikonasana (Triangle Pose): It also improves strength, stability, and balance. It is also good workout for cardiovascular, kidneys, thyroid problem. It reduces saddle bags and curing backache and neck pain.
- Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose): It helps in improving memory and reducing depression. This yoga workout is also good for digestive and reproductive system.
- Tadasana (Tree Pose): It is for improving bad postures of body. It stretches spine and relive back pain. It prevents hernia.
- Padangusthasana (Toe Stand Pose): It makes joints strong and strengthens stomach muscles. It is beneficial from spine to abdomen.
- Savasana (Dead Body Pose): This pose is beneficial for relaxation and blood circulation.
- Pavanamuktasana (Wind Removing Pose): It helps in massaging ascending, descending and transverse colon. It maintains the proper level of hydrochloric acid in stomach.
- Sit-up: It is good for strengthening muscles and its growth. It also strengthens back and hip flexors.
- Bhujangasana (Cobra Pose): It increases spine flexibility. It massages digestive organs and relives menstrual problem.
- Salabhasana (Locust Pose): It is helpful in reducing sciatica and slip disc problem.
- Purna-Titali Asana (Full Locust Pose): This yoga pose strengthens middle spine and beneficial forscoliosis, kyphosis and slipped discs.
- Dhanurasana (Bow Pose): It stretches neck, arms and legs. It improves digestion and regulates the pancreas. Diabetic patients can practice this yoga.
- Supta-Vajrasana (Fixed Firm Pose): It reduces sciatica, gout and rheumatism. It reduces thighs fat and lubricates joints.
- Ardha-Kurmasana (Half Tortoise Pose): It increases blood circulation from brain, beneficial for respiratory system, releases stress and cures insomnia.
- Ustrasana (Camel Pose): This yoga practice stretches front body and stimulates the nervous system.
- Sasangasana (Rabbit Pose): It stretches spine and improves mobility and elasticity of the spine and back muscles. It also balances hormones.
- Janushirasana with Paschimottanasana (Head to Knee Pose): this pose of yoga helps in balancing blood sugar level and improves kidney function. It massages abdominal organs and lubricates joints.
- Ardha-Matsyendrasana (Spine Twisting Pose): It makes spine flexible, stretches back muscles, improve blood circulation etc.
- Kapalbhati (Blowing in Firm Pose): It removes toxins and an effective breathing exercise.
