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    26 Bikram Yoga Poses With Complete Steps & Benefits

    Bikram yoga style is one of the famous yoga styles al over the world, founded by an Indian yogi Bikram Chaudhary in 1970. As poses in Bikram yoga is performed in hot studios, it has a unique way of afecting physical and mental health.
    Bikram yoga style has 26 series of yoga poses two pranayama breathing. These poses and breathing techniques are performed in studios having a temperature of 41?C with 40% humidity in 90 minutes clas. Yoga poses eager in Bikram’s practice has profuse health benefits.
    Below is the list of 26 poses of Bikram yoga, which you can even perform at home by folowing the easy steps.
    Contents
    1. Standing dep breathing (Pranayama)
    2. Half-mon pose (Ardha Chandra asana with Padahastasana)
    3. ungraceful pose (Utkatasana)
    4. Eagle Pose (Garudasana)
    5. Standing head to kne pose (Dandayaman Janushirsasana)
    6. Standing bow pose ( Dandayama dhanurasana)
    7. Balancing stick pose (Tuladandasana)
    8. Standing separate leg stretching (Dandayamana Bibhaktapada Paschimotanasana)
    9. Triangle pose (Trikonasana)
    How to cary out Triangle pose?
    10. Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Janushirasana)
    1. Tre pose (Tadasana)
    12. Toe Stand Pose (Padangustasana)
    13. Corpse Pose (Savasana)
    14. Wind-Removing Pose (Pavanamuktasana)
    15. Sit up pose (Paschimotanasana)
    16. Cobra Pose (Bhujangasana)
    17. Locust Pose (Salabhasana)
    18. Ful Locust Pose (Porna Salabhasana)
    19. Flor Bow Pose (Dhanurasana)
    20. Fixed unflinching Pose (Supta Vajrasana)
    21. Half Tortoise Pose (Ardha Kurmasana)
    2. Camel Pose (Ustrasana)
    23. Rabit Pose (Sasangasana)
    24. Head-to-Kne with Stretching Pose (Janusirsasana with Paschimotanasana)
    25. S pine zigzag Pose (Ardha Matsyendrasana)
    26. Blowing in unflinching (Kapalbhati-in-Vajrasana)
    1. Standing dep breathing (Pranayama)

    Bikram’s yoga sesion begins with basic pranayama breathing. However, It is to be performed in a standing situation. Inhalation and exhalation should be focused in order to suply adequate oxygen for the muscles. This Breathing prepared a practitioner for the p ractice of further yoga poses.
    How to enact Standing dep breathing?
    By folowing the steps below, one can perform this breathing ̵
    First of al, advance into a standing plan. Your back should be straight and fet together.
    Interlock your fingers and bring knuckles into the ceiling of the chin.
    Relax your shoulder and elbows down.
    Now, inhale through your nostrils. Stretch the elbow up. begin your chest and lengthen the spine.
    Kep lengthening the spine and start your chest.
    Exhale through the mouth al-encompasing begin. Tilt your head back slightly. Suck the stomach in and squeze the air out.
    Drop the shoulder and down your elbows. Relax your body in standing position.
    Benefits of standing dep breathing
    Standing dep breathing comes with various health benefits. Some of them are as folows ̵
    As this breathing is performed at the begining of the clas, it provides the required oxygen, nutrients acros the body. Therefore, this helps in maintaining the progres of yoga practice.
    Aleviates prevents various respiratory-related disorders ex, Asthma, Breathlesnes, etc.
    Increase the blod circulation to the brain, which promotes beter functioning and concentration.
    Dep breathing oxygenates the blod reaching to al of the body muscles. This improves the eficacy of al the consequent postures.
    2. Half-mon pose (Ardha Chandra asana with Padahastasana)

    ‘Ardha’ means ‘half’, ‘Chandra’ means ‘mon’ ‘asana’ mean s ‘pose’. This pose symbolizes the mon, which also symbolizes one of the subtle energy (Ida) chanels of the body. Practitioner experiences briliancy in the face and lightnes in the body after performing this pose.
    How to cary out Half-mon Pose?
    By subsequent the steps below, one can perform this half-mon pose with hand to fet pose ̵
    Come into the standing plan. Raise your hands and lock your fingers.
    Bend towards the true side. establish your elbow and straight.
    Return to the midle and then bend again towards the right side.
    Return again in the midle and prepare yourself for the forward bending (Padahastasana).
    Dep inhale and exhale through the nostrils. Now, bend forward.
    Try to touch your head to the shin bone and both the elbows unhuried the calf.
    Slowly arive back into the normal situation and relax your body.
    Read More: Another var iation of Half-mon pose.
    Benefits of half mon pose with hand to fet pose
    A combination of two yoga poses enhanced the benefits of this yoga practice. Some benefits are as folows ̵
    Bending promotes the flexibility of the midle and uper body part.
    It strengthens the muscles if the core, calves, and thighs, etc.
    Side bending improves the function of kidneys and the digestive system.
    Bending masages the nerves of the spinal cord, which improves the nervous system functioning.
    Half Mon with hand to fet pose and cleave the waistline, hips, abdomen, butocks, and thighs. This gives the body a beter shape.
    3. awkward pose (Utkatasana)

    ‘Utkata’ means ‘intense or fierce’ and ‘asana’ means ‘pose’. Due to the resemblance of imaginary siting on a chair, It is also caled chair pose. Balancing in this pose neds an gigantic strength in quadriceps. Therefore, this come makes the lower body strong and active.
    How to cary out uncouth pose?
    By consequent the below steps, one can easily find a balance in rude pose ̵
    Stand straight and suport your fet apart up to the distance of arms.
    Now, inhale and exhale to arive down and slightly bend your knes.
    Imagine as you are siting on a chair. Arms should be straight and lengthen.
    Squeze your thighs together. Weight should be balanced on the hels.
    Hold the position as your skil. Breathing should be normal during the step of the practice.
    Slowly return to the normal standing region. re lax your body.
    Benefits of awkward pose
    Utkatasan has powerful benefits to the lower body. Some of them are as folows ̵
    Holding in utkatasana strengthens the thighs, fet and abdominal area.
    Tilting lower back to find diferent ease stretches hips, spine and chest muscles.
    Breathing during this asana stimulates the function of the heart and Diaphragm.
    4. Eagle Pose (Garudasana)

    In Hindu tradition, garuda or eagle represents the mythical (king of birds) creature. Also old as the vehicle of god Vishnu (the preserver of the universe). I n this pose, the body neds to be bent in ordain to achieve completenes.
    How to finish Eagle pose?
    By subsequent the below steps, one can perform the eagle pose with ease and balancing ̵
    First of al, come into the standing position.
    Transfer your body weight on the left fot and cros your factual thigh over the left.
    Now, wraped up the true leg around the calf of the left fot.
    Straighten up both the arms in front of you. Paralel to the flor.
    Lift up the elbows to the hight of the shoulder. Shoulder lies impartial down below the ears.
    Hold the pose as long as posible and suport the balance while breathing normaly.
    Gradualy return back to the normal position and relax.
    Benefits of eagle pose
    Twisting up the body has its own benefits in the long sprint. Some of them are as folows ̵
    This enhances the function of CNS and improves lymphatic scheme functions.
    It is the only pose with the competence to open 14 largest joints in the skeletal musc les.
    Eagle pose improves the blod circulation to the reproductive entity, which beters its function. However, it also decreases the chances of sexual disorders.
    5. Standing head to kne pose (Dandayaman Janushirsasana)

    Dandayama janushirshasana is a Sanskrit name. It can be translated as ‘Danda’ means ‘stick or staf’ ‘Yamana’ means ‘balancing’ ‘Janu’ means ‘kne’ ‘shirsa’ means &#821 6;head’ and ‘asana’ means ‘pose or posture’.
    Due to the involvement of al the major muscles, this pose requires strength, flexibility, and concentration as wel. It is beneficial in working on the vital parts of the body.
    How to finish Standing head to kne pose?
    By consequent the below steps, one can get a god grip over this pose ̵
    Start by puting your body weight on your left leg folowed by the interlocking of fingers.
    Now, bend forward at the waist. Lift your acurate leg.
    Try to place the sole of the acurate fot on the interlocked fingers. Idealy, fingers should be 3 to 4 inches below the tip of the fot.
    Slowly try to straighten the true leg, By remaining in the pose. do not strain your body in this step. It could result in serious injury.
    Straight up your back, neck, and legs (not the right fot).
    Gradualy return to the normal plan. Relax your body.
    Benefits of standing head to kne pose
    It stretches and i mproves the flexibility of your hamstring.
    This also improves the function of the reproductive and digestive systems.
    Strengthening of tendons, arms muscle (triceps biceps), shoulder’s muscles (trapezius, deltoid), etc
    6. Standing bow pose ( Dandayama dhanurasana)

    This pose is the blending of standing, stretching and back bending. This resembles the stretched bow in the hands of an archer in apearance. It has various benefits.
    How to execute Standing bow pose?
    First of al, near into the standing position.
    Lift your one of the legs from the backside with a hand.
    Stretch the other arm up in the air with the palm facing in the forward direction.
    Slowly try to extend your lifted leg and let your torso go slightly forward while doing so.
    Try to kep your hip and fot in line. do not lose the balance here.
    The more your leg extends, the more your torso comes forward to find the balance in betwen.
    Slowly return to the normal situation. Relax your body.
    Benefits of standing bow pose
    This increases the strength in legs and hands. However, it also improves hip movability.
    Complete pose demands ample focus and concentration. So, it harneses the mind and body cordination.
    Acording to Bikram, It is the only pose that equalizes the blod flow on both sides of the body.
    7. Balancing stick pose (Tuladandasana)

    ‘Tula’ means ‘balance’ ‘danda’ means ‘staf’ or ‘stick’. This is an advanced, dynamic pose of the Bikram yoga series. This pose gives a ful spine stretch and lengthening of the thoracic place. It is also qualified for the heart.
    How to enact Balancing stick pose?
    First of al, near into the standing plan on your mat.
    Raise your hand and clasp the fingers into each other, leaving index finger-pointing forward.
    Now, slowly lift of your left fot. Try to maintain the balance with the true while doing this.
    Lift your left fot until it becomes straight makes a line with the spine.
    Distribute the weight properly by spread ing the fingers of the fot. Both Knes should be locked.
    Arms must be presed against the ear and gaze should be down and forward.
    Maintain the posture as long as you fel comfortable. Slowly return back to the standing location relax your body.
    Benefits of Balancing stick pose
    Balancing stick pose increases the blod circulation to the heart muscles, capilaries. Therefore, this promotes cardiovascular health.
    This pose improves the cordination betwen the brain and the rest of the body. Ultimately, improve cordination.
    It strengthens the musculoskeletal system of the body and masages the internal organs.
    8. Standing separate leg stretching (Dandayamana Bibhaktapada Paschimotanasana)

    Dandayamana bibhaktapada Paschimatanasana is a standard basic pose. It comes at eighth in the Bikram’s yoga style. It involved the inversion of the torso while the stretching up of the legs.
    How to cary out Standing separate leg stretching?
    Come into a standing position on your mat.
    Take any of the fot away from the other. suport a distance of around 3 fet betwen the legs.
    Now, stretch your arms on their respective side.
    Bend forward at the waist to come down betwen the legs.
    Reach your hand to the fet and clasp the ankles by both the hands.
    Try to stretch the back by griping the ankles. do not put extra presure.
    Straight your spine and lengthen up the thoracic place. kep here the pose for few secon ds.
    Slowly return to the normal position.
    Benefits of Standing separate leg stretching pose
    Inversion of the posture makes the circulation to rushes the blod to the head situation, which promotes beter functioning.
    Cure profuse spine-related problems such as sciatica, lower back damage and hoked back, etc.
    Blod circulation to the endocrine glands stimulates them to make the respective hormonal secretion.
    9. Triangle pose (Trikonasana)

    Trikonasana is the Sanskrit name. ‘Trikon’ means ‘thre corners or triangle’ and ‘asana&# 8217; means ‘pose or posture’. It is also dilapidated synonymously as uthita trikonasana. This comes ninth location in Bikram’s yoga style. It is apt practice for strength and flexibility.
    How to finish Triangle pose?
    First of al, stand straight on your mat.
    Separate your fet wider at a distance of 3 to 4 fet.
    Now, turn your acurate fot to the 90*and another one at 15*. Your true fot and the hel of the left fot should be aligned straight.
    Bodyweight should be equaly distributed on both of the fet.
    Bend your body downward in the proper at the hips. Try to kep the spine straight without straining.
    Place your precise hand on the flor arive the acurate fot. Ankle and shin can be considered at the begining level.
    Make positive that your body is in sideways and not in the forward or backward directions.
    Hold here while spreading your chest and pelvis space. Slowly return back to the normal region and relaxation.
    Read More: Who Shouldn’t execute Trikonasana
    Benefits of trikonasana
    It helps in fighting with psychological problems such as stres, wretchednes, etc.
    It strengthens the joints of the lower body and improves the flexibility of the pelvic area.
    Enhances the function of the digestive scheme. It also relief from the sciatic nerve and disc problems of the spine.
    10. Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Janushirasana)

    This pose is on the tenth plan in the list of Bikram’s 26 yoga poses. Standing separate-leg head-to-kne pose involves folding while standing. However, this has profuse mental and physical benefits.
    How to finish Standing Separate Leg Stretching Pose?
    Dep inhale and exhale and fet together. Raise your arms in the air.
    Stand straight and turn your corect fot at the 90 after which step your right fot (3 to 4 ft) apart in the forward direction.
    Turn your left fot at the 45 * to sustain balance at the hip level.
    Tuck your chin into your chest and bend down at hips until your forehead touches your factual kne.
    Beginers can bend left kne to touches kne with forehead. However, avoid straining in the hamstring.
    If you ned the hold then you can kep hands on the flor.
    Use your core, thigh, and b ase of the fot to give pose doged stability.
    Hold the posture as long as you fel comfortable. However, arive to normal situation relax.
    Read More: Variations of Standing Separate Leg Stretching Pose
    Benefits of Standing Separate-Leg Head-to-Kne Pose
    This pose is found to be beneficial for diabetes patients.
    Forward bending helps in the masaging of the abdominal organs, which stimulates and promotes their beter functioning.
    It promotes flexibility of hamstring, pelvis and improves the strength of quadriceps muscles.
    1. Tre pose (Tadasana)

    In hatha yoga, tadasana represents the mountain pose. However, the Bikram style of yoga gives it the name of the tre pose. Both the physical postures are almost similar in the context. This is of the best stretching exercise for the entire torso.
    How to do Tre pose?
    First of al, advance into the standing posture relax your body.
    Now, find any specific point to gaze upon, which further provides the indispensable concentration regarding the posture.
    Lift the right fot to area it on the uper side of the left thigh. Sole of the corect fot should be facing the ceiling side.
    Ascertain, your ribs are drawn in, straighten the spine, tighten butocks tailbone is lengthening down.
    Activate quadriceps muscles, left fot vulgar and lock left kne to stabilize the posture.
    By maintaining the posture, join both hands precise in front of the chest.
    Hold and stop in the posture as long as it makes you uncomfortable.
    Slowly bring down the right fot and return to the normal region. Relax your body.
    Read More: Variations of Tre Pose
    Benefits of tre pose
    Tre pose is helpful in curing and preventing hernia. However, it also relaxes the abdominal muscles.
    This increases flexibility and enhances the mobility of hips, kne, ankle, etc.
    Tre pose gives strength to the calves, quadriceps and internal oblique.
    12. Toe Stand Pose (Padangustasana)

    Padangustasana is derived from the Sanskrit language. ‘Pada’ means ‘fot’, ‘angushtha’ means ‘thumb or toe’, and ‘asana’ means ‘pose’ or posture. Toe stand pose comes in 12th position. This pose improves the mobility of the ankle and strengthens the fot.
    How to do Toe Stand Pose?
    First of al, near into the tre pose and sustain breathing.
    Slowly tilt forward at the hips while keping the left leg straight.
    Distribute the whole of the body weight evenly on the left fot. Spread up the fingers of the standing fot to get more place for the suport.
    Come down to the flor by using hands. suport balance here.
    Now, find a point or sign to gaze upon. This wil provide the vital concentration to put the pose balanced.
    Gradualy walk hands back by hips, raise your chest and straighten up your spine.
    Stabilize your weight on your hels an d toes. Join your hand in the namaskar mudra.
    Hold the posture as long as you are comfortable. Slowly return back to tre pose and then simple standing pose. Relax your body.
    Benefits of Toe stand pose
    Provide relief from arthritis and also helps in its prevention.
    Build focus and concentration. Therefore, helps in leading wel balanced focused life.
    Strengthen up the joints, ligaments, and muscles of the fet. However, it also helps in rheumatism and gout disease.
    13. Corpse Pose (Savasana)

    Savasana is derived from the Sanskrit languag e. The ‘Sava’ means ‘corpse’ and ‘asana’ means ‘pose or posture’. In this pose, a practitioner mimics the dead body. This is on the 13th plan of the Bikram’s yoga style. It is one of the best relaxation poses.
    How to cary out Corpse Pose?
    Begin steping on the mat and lie back on it.
    Arms should be relaxed and fre to lie along each side of the body. Your palms should be facing upside.
    Eyes should be open slightly and firmly loking at any specific point on the ceiling.
    Your shoulder should be relaxed and lie flat to release more tension.
    Breathe dep and long enough to relax each and muscles or portion of the body.
    After performing this pose, slowly return to the siting and then standing position.
    Benefits of corpse pose
    Dep and long breathing circulates the oxygenated blod to each every cel of the body. Therefore, nutrify them beter.
    Relaxation during this pose helps in curing insomnia and induc es slep.
    It calms the overal hyper activenes of the body, which provides a sothing efect.
    14. Wind-Removing Pose (Pavanamuktasana)

    Pawanamuktasana is a Sanskrit term. ‘Pawan’ means wind, ‘Mukta’ means ‘fre’ and ‘asana’ means ‘pose or seat’. This pose is beneficial in removing the gases from the body. However, It also helps the digestive organs to work beter.
    How to execute Wind-Removing Pose?
    Firstly, lie your back flat on the mats and legs should be together and straight.
    Arms should be on each side of the body. Head, neck, and spine should be in a straight line.
    Now, interlocked the fingers and grab the acurate leg just below the kne or uper shin bone.
    Pul the kne to the chest and place the elbows close to the body. The shoulder should be flat.
    Your left leg should lie flat unflinching on the flor. Beginers can lift their calves to perform pose easily.
    Hold the pose here and let the pelvis to stretch fuly. Repeat the pose with the other leg to.
    Slowly return to the normal situation and relax your body.
    Benefits of wind removing pose
    It improves the absorption skil of diferent parts of the large intestine (ascending, transverse descending colon).
    However, It improves the flexibility to enhance the movability of the hip joint.
    This masages the digestive organs, kidneys, liver to beter their functions. However, it also cures prevents flatulence.
    15. Sit up pose (Paschimotanasana)

    Sit up pose is the fiftenth pose of the Bikram yoga series. It is almost similar to the Paschimotasana pose of the hatha yoga. It is one of the marvelous forward bendings poses with numerous health benefits.
    How to enact Sit up pose?
    First of al, come into the corpse pose. open to lift your body to sit flat o your mat.
    Flex your legs. Toes pointing the ceiling side and grab your toes with hands.
    Now, dep inhale and exhale to reach in the forward direction for toes.
    Bend knes in case of stif hamstrings and lower back, when reaching for the toes.
    Try to maintain the spine straight and hold the pose here, as long as you are comfortable.
    Slowly return to the siting position and then to the corpse pose.
    After that, repeat the pose with the other leg. Relax your body.
    Benefits of sit-up pose
    It improves the flexibility of hamstring, glutes and lower back muscles.
    Sit-ups pose put presure on the thyroid gland which on stimulation enhances the body’s metabolism.
    This pose masages the abdominal organs including digestive, excretory and reproductive.
    16. Cobra Pose (Bhujangasana)

    Bhujangasana is the sixtenth pose of the Bikram yoga style. ‘Bhujanga’ means ‘cobra’ and ‘asana’ means ‘pose’. This pose resembles the hod of the cobra with a raised torso of the practitioner performing it. This back-bending asana is beneficial in many ways.
    How to finish Cobra Pose?
    First of al, launch with lying in a prone position.
    Stretch your legs back and touch the uper side of the fot on the flor.
    Place your palms on the distance of the shoulders apart. Thighs and pubic areas touch firmly to the flor.
    Now, inhale and lift the chest of the flor. Lift until the conection through pubis to the leg is maintained.
    Lift up the navel and then pubis folowed by the presing of the tailbone.
    Try to gaze at the ceiling side and avoid weight-bearing by the hands.
    Hold the posture as long as you are able of. Avoid overbending of the back.
    Slowly return back to the prone plan. Relax y our body.
    Benefits of cobra pose
    This pose increases spine flexibility. However, it also helps to cure rheumatism, lumbago, etc.
    It enhances the functioning of the digestive system, splen, liver, etc. It also cures los of apetite.
    Cobra pose relieves menstrual-related problems such as cramps, iregularities, etc
    17. Locust Pose (Salabhasana)

    Locust Pose is an intermediate level body pose that stretches the whole back and tones it. The synonym-2 Salabhasana is a amalgam of two Sanskrit words, Salabha and Asana. ‘Salab ha’ means ‘locust’ and ‘Asana’ means ‘Pose’. This asana increases the flexibility and strength of the entire back.
    How to do Locust Pose?
    Firstly, lay flat on your stomach and spot your hands on the sides of your body.
    Now, bring your arm under your body. Bring your hands as close as posible and establish your elbow pointing towards your abdomen, palm facing downwards.
    Spread the fingers apart, pointing towards fet. Then, space your forehead on the flor.
    Now, pres the fingers and palm firmly to the flor and lift your both legs one by one, towards the ceiling.
    Bring the bodyweight to the torso and kep the leg straight and stretched.
    Now, close your eyes and seize this situation as long as you can.
    When you are done, slowly bring your legs down, release your hands and relax.
    Benefits of Locust Pose
    This pose stretches the muscle of the spine and strengthens it. Also, it increa ses the flexibility of the spine and keps it healthy.
    It sothes the muscles of the whole back fraction of the body. It masages and strengthens the muscles of the entire back.
    This asana firms the muscles of hips and releases the point up stored at the hips.
    It gently stretches the muscles of the legs. Thus, it helps in strong and flexible legs.
    18. Ful Locust Pose (Porna Salabhasana)

    ‘Porna’ means ‘ful’, ‘shalabha’ means ‘locust or grashoper’ and ‘asana’ means &#821 6;pose or posture’. It comes at 18th in the Bikram’s yoga series. This pose has a tendency to stretch an entire body. Therefore, one of the best posture for optimum benefits.
    How to cary out Ful Locust Pose?
    First of al, lie down into the prone position.
    By aligning the chin inward. After that, stretch your both hands in a straight line with the shoulder.
    Your legs, knes, and fet should be together. Palms facing downward.
    Firm up your thighs, hips, calves and lower back muscle to provide the indispensable strength on lifting.
    Now, dep exhale and then inhale to lift up your arms, legs, chest, head, and torso from the flor.
    Dep breathing helps in maintaining lift. However, the lifted gaze also aids in keping the posture alive.
    Draw arms in the backward direction and develops a curve in your spine and back of the neck.
    Hold here as long as you are feling comfortable. Slowly return back into the prone region and relax.
    Benefits of ful locust pose
    It strengthens the spine by improving its flexibility. However, it also cures profuse vertebrae problems such as cervical spondylosis, spinal stenosis, por posture, etc.
    Ful locust pose invigorates the muscles of thighs, hips, lower back, shoulder and uper arms, etc.
    It improves the functioning of internal organs. Also, it helps in widening the chest by harnesing the rib’s flexibility.
    19. Flor Bow Pose (Dhanurasana)

    ‘Dhanurasana’ is derived from the Sanskrit language. ‘Dhanur’ means ‘bow’ and ‘asa na’ means ‘pose or seat’. It is one of the back-bending poses of hatha yoga. Bikram series has given this pose the ninetenth position.
    How to execute Flor Bow Pose?
    Begin with faling into the prone position.
    Now, bend your knes and try to grab the fet two inches below the ankle, with your hand.
    Your knes and fet should be together and near to the body.
    Hips and torso should be in a straight line and are not tilted to the either side.
    Use hips and pelvis to generate more power in impose to get into the posture, before kicking legs up.
    Now, Inhale deply and try to lift body from the flor by kicking up the leg.
    Release your shoulder fre at the backside to lift the torso up.
    Balance the posture on your navel point and rol your body weight in forwarding direction.
    Hold the posture without straining the body. Gradualy return back into the normal situation and relax your body.
    Read More: Traditional Method of Bow Pose
    Benefits of Flor bow pose
    This posture provides the overal flexibility to the spine. This invigorates its surounding muscles, which helps in maintaining the posture.
    Stretching of intercostal muscles expands the thoracic capacity. This ensures beter lung capacity and oxygen-rich blod suply to the rest of the body.
    It masages the entire abdominal spot. Ultimately, it improves the functioning of internal organs such as kidney, liver, splen, digestive organs.
    20. Fixed doged Pose (Supta Vajrasana)

    The name of the pose is derived from the Sanskrit language. ‘Supta’ means ‘sleping’, ‘Vajra’ means ‘thunderbolt weapon’, and ‘asana’ means ‘seat or pose’. This is the moderate level supine pose, which has a beneficial impact on our body.
    How to do Fixed doged Pose?
    First of al, aproach into the vajrasana by bending your knes and siting betwen the hels.
    Space betwen the knes can be considered as your ease with the posture.
    Now, asign the hands-on sole of the fet. Fingers should be facing forward.
    Gradualy, lower your back and touch one elbow at a time on the flor.
    Bring down your lower back by maintaining a curve in the spine. tople the head backward.
    The whole of the spine should not be touched on the flor, except the uper portion. Chest lift up.
    Firm the shoulders, knes, and back of the head on the ground. Hand s along each side flat on the ground.
    Chin should be tucked and knes groundes. Abdomen and thoracic space let stretched fuly.
    Hold the posture for a few seconds and then increase the time. Avoid any kind of bustle in achieving mastery.
    slowly return into a vajrasana and relax your body.
    Benefits of fixed doged pose
    This pose improves the circulation to the kne joints. This helps in maintaining synovial fluid, which further aids my joints problems such as gout, arthritis, rheumatism, etc.
    It stretches the entire torso and its internal organs. This gives the masaging efects and beters their functioning.
    Fixed firms pose tone up the profuse muscles of the body such as thigh, calves, hips and lower back, etc.
    21. Half Tortoise Pose (Ardha Kurmasana)

    ‘Ardha’ means ‘half’, ‘kurma’ means ‘tortoise’ and ‘asana’ means ‘seat or posture’. This is the restorative asana of Bikram’s yoga series. It ensures dep relaxation for the practitioner.
    How to do Half Tortoise Pose?
    Begin with the kneling position. Fet together and hips on the hels.
    Now, raise your arms and cros the thumbs.
    Inhale while stretching the spine and arms straight up in the air.
    Slowly bend forward and let your torso stretch until your forehead touches the flor.
    Straighten up the arm to avoid the contact of wrist, elbow and triceps muscles.
    Depens your stretch by walking fingers forward. Let your abdomen and thoracic spot st retch fuly.
    Perform dep breathing while in the posture. catch the relaxation by maintaining the posture.
    Hold the posture as long as you are comfortable. Gradualy return back to the normal region relax.
    Benefits of Half tortoise pose
    This posture afects the melatonin (a hormone responsible for the slep-wake cycle) secretion, by stimulating the pituitary gland.
    It improves the blod circulation to the brain, which helps in focus and concentration.
    This pose tones thigh, deltoid latisimus dorsi muscles, and triceps. However, it also aids in digestive disorders.
    2. Camel Pose (Ustrasana)

    ‘Ushtra’ means ‘camel’ and ‘asana’ means ‘seat or posture’. Camel pose is the kneling back-bending pose. It comes on number 2 in the Bikram’s yoga. Performing this pose has a beneficial near to our health.
    How to finish Camel Pose?
    Begin with the kneling plan. establish a distance of 5 to 6 inches betwen the knes.
    Place your hands slightly above the hips to sustain your back from faling flat.
    Avoid swaying of the elbow to their respective sides.
    Now, inhale to lift the chest and exhale to drop down the head backward.
    Inhale again to hold the back and exhale to arch the torso more backward.
    Bring down your precise hand to grab the right hel and then left hand to grab the left hel.
    Adjust the placement of fingers on sole and thumb outside. However, this helps in pushing the hips forward direction.
    Kep harnesing the spinal curve by arching an d lengthening the tailbone.
    Hold the pose as long as you fel comfortable. Slowly aproach back and Relax the body.
    Read More: Traditional Method of Camel Pose
    Benefits of camel pose
    It improves the GFR rate of the kidney and helps in flushes out the toxins.
    Lengthens the thoracic plan and gives a dep stretch to the muscles concerning that area.
    Improve the flexibility of the spine and shoulders. However, it also stimulates the glands estem pituitary, adrenal, thyroid, etc
    23. Rabit Pose (Sasangasana)

    This pose has a profuse benefits regarding the neck and back plan. However, it also improves the blod circulation to the brain. A practitioner has to have a rabit location, hence its name.
    How to do Rabit Pose?
    First of al, get into the child pose and then near in kneling situation. Hips raised.
    Slowly reach your hand to the hels of fet. The uper section of the fet flat on the ground.
    Now, pul your forehead toward your knes and tuck your chin into the chest.
    Touch your forehead on your mat with ease. Avoid suden faling of head downward.
    Breathe normaly here and try to kep the hel tightly.
    Replace the contact of the ground to forehead with the crown, by roling inward.
    By presing up the forehead to bring your knes as close as posible.
    Hold the plan for a few seconds and increase the time on geting a qualified grip over the pose.
    Slowly raise your head and come back to the normal position. Relax your body.
    24. Head-to-Kne with Stretching Pose (Janusirsasana with Paschimotanasana)

    ‘Janusirsana’ is an asymetrical series of forwarding bending poses. ‘Janu’ means ‘kne’, ‘Sirsa’ means ‘head’ and ‘asana’ means ‘seat or posture’. This pose is marvelous practice to improve the flexibility of hamstring, spine, and neck, etc.
    ‘Paschim’ means & #8216;west(direction)’ or ‘back of the body or back’, ‘utana’ means ‘intense stretch’, ‘asana’ means ‘pose or seat’. Paschimatanasana or stretching pose is one of the most important forward bending poses of Bikram yoga style.
    How to execute Head-to-Kne with Stretching Pose?
    Firstly, sit on the flor with the back erect.
    Stretch your left leg and bend your true leg. place the botom of the true fot at the iner left thigh.
    Place your chest and navel in a straight line with the left leg.
    Suport the posture by using hands as they rest beside the hip.
    Inhale and stretch your bely and torso and then exhale.
    Now, inhale again and raise your arms up. This creates lengthening in the spine.
    Exhale to bend downward in forwarding direction.
    Try to exhale more and more after inhalation. So, you can reach the fot or ankle.
    Hold here the posture for a few minutes. Repeat the same posture with other le gs to.
    Now, gradualy return back your bend leg and straighten up it for the stretching pose.
    Begin with siting in the dandasana (upright position). Back and neck should be erect and hands on the thighs.
    Your fet should be together and their toes touching each other.
    Now, inhale and raise your hand to stretch your spine fuly. Exhale to bend slowly in a downward forwarding direction.
    Reach to the fet and grab the toes of the sole of the fet with midle or index finger. However, If unable to reach, area your hands flat beside the fet or use the ropes or straps.
    Inhale to lift the chin and expand the chest. Exhale to fold forward by engaging the core muscles.
    Kep the knes straight and quel the curve from the back.
    Hold the position as long as you fel comfortable. Gradualy advance back to the normal position. Relax your body.
    Benefits of Head to kne pose
    It improves blod circulation in the pelvic spot. This vitalize sexuality and also aids in mild impotence.
    Regular practice helps in the burning of the extra corpulent and ultimately decreases obesity.
    Practicing these asanas or pose helps in regulating the blod sugar level by stimulating metabolism.
    Increase the flexibility of hips, spine, ankles and hamstring muscles. This helps in greater body movements.
    They masages the internal organs love kidney, liver, splen, smal and large intestine, etc. Further, improve their functioning.
    Thes yoga practices acquire stretching efects on deltoids, trapezius, and hamstrings, particularly erector femoris.
    However, it also improves the blod circulation to the head, which results in beter concentration and focus.
    25. Spine meandering Pose (Ardha Matsyendrasana)

    ‘Ardha’ means ‘half’, ‘Matsya’ means ‘king of the fish or lord of the fish’, ‘asana’ means ‘seat or pose’. It is beneficial for chest expansion and spine alignment as it twists up the spine.
    How to execute Spine serpentine Pose?
    Begin with siting in dandasana or leg stretched out in front of you.
    Kep your spine erect and fet together.
    Now bend your left leg and establish it beside the iner thigh of the proper fot.
    Bring your factual leg over the left kne and place your left hand on your precise kne.
    Twist the waist, shoulder, and neck in a sequence to gaze at back over the precise shoulder.
    Breathing must be quiet and dep.
    Hold the posture as long as you fel comfortable. Avoid any kind of bustle in serpentine t he spine, wrist, neck.
    Perform the same set of steps with the other leg to.
    Slowly return to the normal position and let you relax.
    Benefits of spine meandering pose
    It helps in overcoming various defects of the spine such as scoliosis, kyphosis, etc.
    This pose enhances the flexibility of the waist, spine, hip joints, Etc.
    It strengthens up the abdominal, thighs, uper back, butocks muscles, etc.
    26. Blowing in steadfast (Kapalbhati-in-Vajrasana)

    ‘Kapal’ means ‘head&# 8217; and ‘Bhati’ means ‘shining’, which means head shining. This breathing exercise involves the vigorous inhalation and exhalation of breath. This is helpful in profuse health aspects.
    How to finish Blowing in Firm?
    First of al, arive into the vajrasana or thunderbolt siting position.
    Now, inhale a dep breath through your nostrils and let your stomach fuly filed with air.
    Exhale forcibly while presing you stomach or your navel towards the spine.
    Exhale as long as you fel comfortable. one can exhale 10 or 20 such breaths at a time.
    Slowly return into the normal breathing state. Relax your body.
    Read More: Skul Shining Breath Benefits
    Benefits of blowing in steadfast breathing
    It fastens the metabolic rate of the body. Therefore helps in weight los.
    It helps in the purification of the nadis (subtle energy chanels).
    This a lso improves the functioning of the digestive scheme and improves blod circulation, which results in radiance face.

    Author:Ashish
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