How to Sequence Bikram Yoga Poses

Bikram yoga is a form of yoga that concentrates on a few different sequences that guide your entire body through a full yoga workout. There are 26 poses in all, but they can't just be performed in any random order. There are specific sequences that are designed to ensure your body gets all the proper healing benefits. This article will show you how to sequence bikram yoga poses

Things You'll Need

  • Yoga mat
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Instructions

  1. How To Sequence Bikram Yoga Poses

    • 1

      Assess exactly which part of the body you want to focus on and how much time you want to devote to your work out. If you want to work mainly on your abs then you will start with looking at only the floor poses. If you want to work your upper body, arms, or quadriceps muscles, the standing bikram poses should be examined first. If you are going for the total work out, Bikram starts out with standing positions and then the floor exercises last, encompassing about 90 minutes.

    • 2

      Turn the room temperature up to at least 98.6 degrees. One key component of Bikram Yoga is the heat. The matching heat allows your body to be more fluid and flexible as it goes through whatever sequence you choose. You may sweat a lot depending on the humidity levels of your room, but heat is key to reaping the complete benefits of Bikram Yoga.

    • 3

      Perform the two pranayama breathing poses first. Regardless of what sequence you go through, you must being by breathing properly. It will help you get acclimated to the heat in the room and prepare you for the upcoming poses.

    • 4

      Perform the Bikram yoga poses in order, regardless of what you are concentrating on. For example, you may choose just to work out your hip flexor muscles. The Standing Bow Pulling pose and Balancing Stick pose are really good for working out your hip flexors. But you have to do them in that order exactly or you can lose the full benefits of Bikram Yoga. If you do three or all 26 Bikram Yoga poses, keep them in order.