Bikram Yoga Poses Explained

Bikram yoga is a style of yoga that involves 26 poses performed in a specific sequence in rooms heated to temperatures exceeding 100 degrees Fahrenheit. Bikram advocates believe that the poses create better circulation for all parts of the body, helping to increase physical strength, promote balance and increase flexibility. Listen to your body while moving through Bikram poses; if you perform them incorrectly, or beyond your body’s current ability levels, you could be injured. Certain poses represent foundational Bikram postures for transitioning into other poses or creating variations through arm and leg extensions.

  1. Standing Poses

    • Bikram’s standing poses help build strength because they’re held for several breaths. In Half-Moon pose, press both feet into the mat and stretch your arms overhead, reaching high as you interlink your fingers. Then, engage your abdominal muscles and lean over to the right side, creating an intense stretch along the left side. Slowly return to center and then repeat on the left side. In Awkward pose, also known as Chair pose, press both feet into the mat and extend your arms in front of you with your thumbs pointed up. Bend deeply in both knees, keeping the spine straight over the hips.

    Balancing Poses

    • Balancing poses promote strength along with balance. In Eagle pose, stand straight and then lightly bend both knees. Cross the left leg over the right leg, and cross the left arm over the right arm. Press your palms together, activate your abdominal muscles and then sink more deeply into your crossed legs. Then, switch legs to repeat on the other side. For Standing Stick pose, press your weight into your right foot. Then slowly dive your torso forward, extending your arms in front so that your chest and arms are parallel with the floor. Kick your left leg back so that it aligns evenly with your torso. Switch legs to repeat on the other side.

    Supine Poses

    • For Cobra pose, lie face-down on the mat with your palms pressing into the ground directly beneath your shoulders. Press the tops of your feet into the mat, press your legs tightly together and then lift your torso on an inhaled breath, keeping your shoulders relaxed. To complete Bow pose, lie on your belly with your legs extended behind you. Reach back to grasp your ankles, placing your forehead lightly on the floor. On an inhale, lift your torso as you kick your feet into your hands.

    Kneeling Poses

    • To enter Camel pose, kneel on the floor with your knees as wide as your hips and your shins pressing into the mat. Place your fists at the base of your spine and bring your elbows closely together. Engage your core muscles, and then slowly lower your back toward the direction of the floor. You might be able to reach back with your arms to grasp your ankles. If you can, press your hips forward and lift your sternum. In Rabbit pose, kneel on the floor with your knees as wide as your hips and shins pressing into the mat. Slowly lower your torso to the floor, resting your forehead on the ground. Reach your arms back to grasp your ankles.