Bikram Yoga, often referred to as “hot yoga,” gained popularity in the late 20th century for its structured sequence of 26 postures and two breathing exercises. Developed by Bikram Choudhury, this style of yoga is performed in a room heated to approximately 105°F (40.6°C), with a humidity of 40%. While much attention is often given to the health benefits of yoga, this article aims to provide a detailed overview of the 26 Bikram Yoga asanas without delving into their potential advantages.
1. Pranayama Series:
Deep Breathing (Sukha Pranayama): Inhale deeply through the nose, exhale slowly through the mouth.
2. Half Moon Pose (Ardha-Chandrasana with Pada-Hastasana):
Standing with feet together, arch back and reach arms overhead, bending sideways.
3. Awkward Pose (Utkatasana):
Feet together, bend knees as if sitting on a chair, keeping thighs parallel to the floor.
4. Eagle Pose (Garurasana):
Cross right thigh over left, wrap right foot behind left calf, extend arms forward, and cross left arm over right, linking at elbows and palms.
5. Standing Head to Knee Pose (Dandayamana-Janushirasana):
Extend right leg forward, grasp right foot with both hands, and fold over the extended leg.
6. Standing Bow Pose (Dandayamana-Dhanurasana):
Standing on one leg, bend the other knee and reach the hand back to hold the foot, extending the other arm forward.
7. Balancing Stick Pose (Tuladandasana):
Standing tall, hinge at hips to lower torso while extending one leg straight back and arms forward, parallel to the floor.
8. Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana):
Standing with feet wide apart, reach forward to grasp the outer edges of feet, folding forward.
9. Triangle Pose (Trikanasana):
Step feet wide apart, extend arms parallel to the floor, and hinge at hips to reach one hand to the opposite foot, other arm reaching toward the ceiling.
10. Standing Separate Leg Head to Knee Pose (Dandayamana-Bibhaktapada-Janushirasana):
From wide-legged stance, bend forward to touch forehead to knee.
11. Tree Pose (Tadasana):
Shift weight to one foot, place the sole of the other foot against inner thigh or calf, bring hands to heart center or extend overhead.
12. Toe Stand (Padangustasana):
Balancing on one foot, bend the other knee deeply and grasp the big toe with fingers, keeping spine straight.
13. Dead Body Pose (Savasana):
Lie flat on the back, arms and legs relaxed, palms facing up.
14. Wind Removing Pose (Pavanamuktasana):
Lying on the back, bring one knee toward the chest while keeping the other leg extended, clasp hands around the bent knee.
15. Sit-up (Pada-Hasthasana):
Lying on the back, sit up with legs straight, reaching toward toes with hands.
16. Cobra Pose (Bhujangasana):
Lie face down, place palms on the floor under shoulders, and lift chest while keeping hips and legs grounded.
17. Locust Pose (Salabhasana):
Lie face down, lift chest, arms, and legs off the floor, focusing on engaging the back muscles.
18. Full Locust Pose (Poorna-Salabhasana):
Similar to Locust Pose but with both legs lifted simultaneously.
19. Bow Pose (Dhanurasana):
Lie on the stomach, bend knees, reach back to grasp ankles, and lift chest and thighs off the floor.
20. Fixed Firm Pose (Supta-Vajrasana):
Kneeling, sit back between heels, placing palms on the floor behind, lowering back to rest on the ground.
21. Half Tortoise Pose (Ardha-Kurmasana):
Kneel, sit back on heels, extend arms forward and lower forehead to the floor.
22. Camel Pose (Ustrasana):
Kneeling, arch back and reach hands to grasp heels, lifting chest toward the ceiling.
23. Rabbit Pose (Sasangasana):
Kneeling, tuck chin to chest, round the spine, and reach hands to grasp heels while lifting hips.
24. Head to Knee Pose with Stretching Pose (Janushirasana and Paschimotthanasana):
Sitting with legs extended, bend one knee to bring foot against inner thigh, fold forward to reach hands toward foot.
25. Spine Twisting Pose (Ardha-Matsyendrasana):
Sitting with legs extended, bend one knee and cross it over the other leg, twisting torso to look over the shoulder.
26. Blowing in Firm (Kapalbhati in Vajrasana):
Kneeling, sit back on heels, place palms on knees, and perform rapid forceful exhalations followed by passive inhalations.
Conclusion
The 26 Bikram Yoga asanas offer a structured sequence designed to provide a holistic practice for the body and mind. While their benefits are widely discussed, this article has focused solely on describing the postures themselves, allowing practitioners to explore and understand each asana in detail.
