How to Practice Bikram Yoga Poses

Bikram yoga features a set sequence of 26 poses or asanas practiced for 90 minutes. Follow these steps to learn the poses.

Things You'll Need

  • Yoga mat
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Instructions

  1. Practice Bikram Yoga

    • 1

      Breathe. The Bikram yoga classes begin with breathing exercises to calm the mind and connect the body to the breath.

    • 2

      Stand for the next part of the series. The standing poses series follows the breathing exercises in an effort to open the body safely and increase flexibility.

    • 3

      Sit on your mat. The spine-stretching series helps to elongate your spine and encourages healthy intervertebral discs, which are the spongy shock-absorbers for your spine.

    • 4

      Cleanse and energize. The Kapalbhati breathing technique is used at the end of class to round out the practice.

    • 5

      Enjoy Savasana, or the Corpse Pose. Savasana is practiced in between the asanas, or postures, in order to enjoy the benefits and restore you for the next pose. Savasana resembles a corpsel; the body sinks into the Earth as it would in death.

    • 6

      Adopt an attitude of surrender rather than force. Practice on a consistent basis and your body will begin to open.

    • 7

      Wear light, layered clothing and dress in as few pieces as possible. You shouldn't wear heavy fabric; layers allow you remove pieces as you heat up.

    Familiarzie Yourself With Bikram Yoga

    • 8

      Practice the 26 asanas, or poses. This is the Bikram sequence and there are no variations.

    • 9

      Each pose is practiced twice to allow the body to open more deeply within that pose.

    • 10

      Receive both feedback and alignment instruction from the yoga teacher. Information varies on your level of practice.

    • 11

      Attend class with all levels of students. Both beginners and advanced practitioners are grouped together in Bikram yoga.

    • 12

      Prepare for intense heat. Bikram rooms are set to 105 degrees Farenheit with

    • 13

      Understand that it can be hard to find a class, especially in smaller cities. Bikram teachers must be officially granted permission to teach by the creator Bikram Choudhury.

    • 14

      Try other forms of yoga. If you are new to yoga, you can better appreciate the distinctiveness of Bikram after you experiment with other forms like ISHTA, Power and Yin yoga.