The Bikram Series

The Bikram Method is a traditional style of Hatha Yoga from northern India. This holistically therapeutic yoga is known as the original hot yoga. It consists of a series of 26 postures or "asanas" and two breathing exercises. It is a beginner's series taught in a 90 or a 60 minute class. Each pose is a challenge based on one's personal abilities. The postures are done in the safe environment of a heated room in order to relieve one's body resistance without risking injury.

This yoga series is strength-based. What makes this style unique is that rather than flowing through postures (one breath per motion), you spend time in postures for your body to strengthen and remember them. The postures are cardiovascular and will elevate your heart-rate to burn calories.

The beauty of this yoga is that it can be practiced by anyone--it’s safe for beginners but challenging for veterans. In the same class, you will find teenagers, professional athletes and seniors. By the end of a class session, you will have worked every muscle, tendon, joint, ligament, organ and gland while systematically moving fresh oxygenated blood throughout the body. The result is a restoration of health to all systems. As you increase strength, flexibility and balance in your body, you will be energized, you will revitalize your mind, and you will progress towards eliminating conditions of daily stress and fatigue.

Benefits Of Bikram Yoga

Burns body fat and elevates metabolism
Reduces stress
Increases flexibility
Builds strength and endurance
Increases muscle tone
Helps with back, neck, shoulder, and knee pain
Improves quality of sleep
Improves posture
Improves circulation
Reduces risk of injury
Raises energy level
Increases balance, coordination, focus and discipline
Improves healthy and balanced functioning of the skeletal, muscular, circulatory, digestive, respiratory, endocrine and nervous systems of the body
Strengthens the immune system

Featured

1. Standing Deep Breathing

Pranayama Breathing: Oxygenates the muscles, expands the lungs and improves blood circulation.

2. Half Moon with Hands to Feet

Ardha-Chandrasana with Padha Hastasana: Stretches the spine in four directions. Firms the waistline, hips, abdomen, buttocks and thighs.

3. Awkward

Utkatasana: Strengthens and tones the legs, arms and abdomen. Helps relieve arthritis in the legs and slipped discs in the lower spine.

4. Eagle

Garurasana: Opens the fourteen major joints, eliminates cellulite and varicose veins. Improves balance, focus and concentration. Good for reproductive health.

5. Standing Head to Knee

Dandayamana-Janushirasana: Improves flexibility of sciatic nerves and strengthens the thighs. Helps squeeze and flush out the abdominal organs. Cultivates focus and patience.

6. Standing Bow

Dandayamana-Dhanurasana: Improves balance and flexibility of the lower spine. Builds patience and determination.

7. Balancing Stick

Tuladandasana: Sends high speed blood to the heart, cleaning out the veins and arteries. Elevates the core temperature and ignites the cardiovascular system.

8. Standing Separate Leg Stretching

Dandayamana-Bibhaktapada-Paschimotthanasana: Helps cure sciatica, massages the internal abdominal organs and improves flexibility of hamstrings, hips and spine.

9. Triangle

Trikanasana: Strengthens the entire body and revitalizes nerves, veins and tissues. Improves lower back pain. Heals the heart and lungs.

10. Standing Separate Leg Forehead to Knee

Dandayamana-Bibhaktapada-Janushirasana: Trims the abdomen, waistline, buttocks and thighs. Helps regulate metabolism and immune function.

11. Tree

Tadasana: Improves posture and balance. Increases flexibility of the knees, hips and ankles

12. Toes Stand

Padangustasana: Opens and strengthens the knee and hip joints. Develops mental strength.

13. Dead Body

Savasana: Facilitates powerful blood flow, creating internal cleansing and magnifying benefits of the postures that precede it. Teaches relaxation.

14. Wind Removing

Pavanamuktasana (single leg): Compresses the colon and improves the digestive system. Strengthens the arms, abdomen and thighs.

15. Sit Up

Pada-Hasthasana: Stretches the spine and energizes the body

16. Cobra

Bhujangasana: Strengthens the lumbar spine, relieving pain and combating slipped discs, herniated discs, scoliosis and arthritis.

17. Locust

Salabhasana (single leg): Strengthens the upper spine and helps varicose veins in the legs.

18. Full Lucust

Poorna-Salabhasana: Strengthens the middle spine, opens the ribcage and firms the abdomen, thighs and arms

19. Bow

Dhanurasana: Utilizes and strengthens the entire spine, improving blood circulation to the region. Aids digestive problems.

20. Fixed-Firm

Supta-Vajrasana: Increases circulation and mobility to the knees, hips and ankles. Helps prevent hernias.

21. Half Tortoise

Ardha-Kurmasana: Good for tense necks and shoulders. Increases blood flow to the brain, enhancing memory and mental clarity.

22. Camel

Ustrasana: Maximum compression of the spine. Improves flexibility and relieves back-aches.

23. Rabbit

Sasangasana: Maximum extension of the spine. Increases mobility of the back muscles. Improves insomnia and depression.

24. Head to Knee with Stretching

Janushirasana with Paschimottanasana: Excellent for the immune and lymphatic systems. Improves digestion.

25. Spine Twist

Ardha-Matsyendrasana: Improves circulation to spinal nerves. Relieves lower back pain and helps avoid slipped discs.

26. Blowing in Firm

Kapalbhati in Vajrasana: Improves digestion and circulation. Strengthens the abdominal muscles.