Bikram Choudhury, the founder of Bikram Yoga, developed a 26-pose series intended for practitioners of all levels, performed in a heated room to promote circulation and flexibility. Each pose targets various health benefits, including improved lung capacity, joint flexibility, and overall body alignment. The methodology emphasizes a rigorous 90-minute class designed to restore and maintain the body's natural functioning.

1. BIKRAM CHOUDHURY
26 YOGA POSTURES

2. THE KING OF YOGIS
Born in Kolkata (India), Bikram began
practicing hatha yoga at age 3. His Guru, his
teacher, recognized the precocious abilities of
the young child and began helping him
develop his career and apprenticeship early
on. His Guro, Bishnu Charan Ghosh, was
among the 20th century’s most celebrated
physical culturists

3. WHAT IS BIKRAM YOGA?
• Bikram's yoga class is a fun, demanding and physically
challenging 26 pose (Asana) series that works the entire body.
• It is a beginning yoga series that is suitable for all levels,
health conditions and ages. It is a 90 minute class performed
in a room heated to approximately 105°F.
• It is designed to systematically move fresh oxygenated blood
to every cell in the entire body, as well as work the entire
spine through which the entire nervous system operates,
thereby restoring all systems to their natural working order..

4. 26 POSTURES

5. STANDING DEEP BREATHING (Pranayama)
• Helps lungs reach their maximum expansion capacity.
• Very good for asthma, shortness of breath and
nervousness.Increases circulation of the body.

6. HALF MOON POSE/HANDS TO FEET
POSE(Ardha-Chandrasana)
• Trims stomach, buttocks, hips and thighs.Improves the
flexibility of the spine.Hands to feet improves blood
circulation to brain and legs.

7. AWKWARD POSE(Utkatasana )
• Makes hip joints flexible.Relieves joint and muscular
pain.Increases circulation to the knees and ankles.Good
for arthritis and gout.

8. EAGLE POSE(Garurasana)
• Flushes out the kidneys.Brings blood to the sexual
organs and improves sexual vitality.Improves flexibility of
the 12 major joints in the body.

9. STANDING HEAD TO
KNEE(Dandayamana-Janushirasana)
• Develops concentration, determination and
patience.Great for cardiovascular system.

10. STANDING BOW PULLING POSE
(Dandayamana-Dhanurasana)
• Increases circulation to the heart and lungs.Improves
elasticity of the spine.Activates digestive system.

11. BALANCING STICK
POSE(Tuladandasana)
• Increases blood flow all over body at the same time; all
arteries of the heart receive blood flow. Preventative for
future cardiac problems.Total spine stretch, relieves
stress from the spine.Works all muscles of the spine and
lower extremities.

12. SEPARATE LEG STRETCHING(Dandayamana-
Bibhaktapada-Paschimotthanasana)
• When chin is forward it increases circulation of the
adrenal glands.Increase circulation to the brain.Pushing
stomach in strengthens the diaphragm.Releases tension
in the lower back muscles.

13. TRIANGLE POSE(Trikanasana)
• Compression good for kidneys.Alleviates
“saddlebags.”Whole body is effected –muscles, nerves
and tissues.Changes chemical imbalances in the body.

14. STANDING SEPARATED LEG HEAD TO KNEE
POSE(Dandayamana-Bibhaktapada-
Janushirasana)
• Reduces abdominal obesity.Good for diabetic conditions;
balances blood sugar levels.Assists in regulating
pancreas and kidneys.Works endocrine, digestive and
reproductive systems.

15. TREE POSE/TOE STAND(Tadasana )
• Creates hip and knee flexibility.Creates total body
traction.Releases abdominal tension.Good for arthritis,
rheumatism, circulatory disorders and lower extremity
weakness.

16. SAVASANA – DEAD BODY POSE
• SAVASANA – DEAD BODY POSE
• Returns cardiovascular circulation to normal.Slows heart
rate, reduces blood pressure.Teaches complete
relaxation.Stills and focuses the mind.

17. WIND REMOVING
POSE(Pavanamuktasana)
• Cures and prevents flatulence which is source of most
chronic abdominal discomforts.Improves flexibility of hip
joints.Firms abdomen, thighs and hips.

18. SIT-UP(Pada-Hasthasana )
• Strengthens and tightens abdomen and increases
flexibility of the spine.

19. • Good for digestion, kyphosis, scoliosis, low back pain,
blood pressure, menstrual disorders, spondylo-arthritis of
lumbar spine.Increases spine strength especially in the
lower spine.
Cobra Pose Bhujangasana

20. Locust Pose (Salabhasana)
• Good for gout, back pain, lumbago, blood pressure,
sciatica, scoliosis, kyphosis, slipped disc, spondylosis,
tennis elbow and varicose veins.Increase spine strength
especially in the upper spine.

21. Full Locust Pose (Poorna-Salabhasana)
• Good for low back pain (lumbago), low blood pressure,
scoliosis, kyphosis, spondylosis, varicose
veins.Increases spine strength especially in the middle
spine.

22. Bow Pose (Dhanurasana)
• Good for anorexia, bronchitis, constipation, diabetes, low
back pain, obstructive lung disease, scoliosis and
kyphosis.Increases strength of entire spine.

23. Fixed Firm Pose (Supta-Vajrasana)
• Strengthens and improves the flexibility of the lower
spine, hips, knees and ankle joints.Helps prevent
hernia.Strengthens psoas muscles.

24. Half Tortoise Pose (Ardha-Kurmasana)
• Stretches the lower part of the lungs (good for
asthma)Creates maximum compression of the spine
which stimulates the nervous system.Improves flexibility
of the neck and spine, relieves backache, helps kypho-
scolitic deformities and cervical spondylosis.

25. Rabbit Pose (Sasangasana)
• Creates maximum extension of the spine increasing the
mobility and elasticity of the spine and back
muscles.Good for depression, headaches, insomnia,
diabetes and respiratory illness.Good for thyroid and
parathyroid glands.Relieves tension in the neck,
shoulders and back muscles.

26. Camel Pose (Ustrasana)
• Camel Pose creates maximum compression of the
spine, which stimulates the nervous system.
• It also improves flexibility of the neck and spine, relieves
backache, and helps degenerative spinal problems such
as kyphoscoliotic deformities and cervical spondylosis.
• By stretching the abdominal organs, Camel helps
constipation, and it also stretches the throat and thyroid
and parathyroid glands.

27. Head to Knee Pose and Stretching Pose
(Janushirasana and Paschimotthanasana)
• It is excellent for the immune and lymphatic systems,
increases circulation to the liver, pancreas, thyroid,
thymus and intestines.
• It improves digestion and is good for allergies and
arthritis.
• It also relieves chronic diarrhea by improving the
circulation in the

28. Spine-Twisting Pose
(Ardha-Matsyendrasana)
• Improves flexibility of the spine and hip joints, relieves
back pain and helps prevent slipped discs.Good for
lumbago, rheumatism of the spine, kyphosis, scoliosis,
cervical spondylosis and arthritis.Increases circulation to
the spinal nerves, veins and tissues.Calms the nervous
system.

29. Blowing in Firm Pose
(Kapalbhati in Vajrasana)
• Stimulation of digestive organs and circulatory
systemIncreases exchange of gases in the
lungsEliminates carbon dioxide and absorption of
oxygen

30. FOR MORE DETAILS
Bikram's Yoga College of India
Bikram Yoga World Headquarters
11500 W. Olympic Blvd.Suite 150
Los Angeles, CA 90064
Phone: 310-854-5800
Info@BikramYoga.com

31. Would you rather suffer 90 minutes or 90 years?

32. THANK YOU