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Postures

The unique sequence of 26 hatha yoga postures that are performed twice in each class. The Bikram series includes the most medicinal hatha yoga postures to help reshape and heal your body.

Posture 1

Pose number 1: Standing Deep Breathing Sanskrit Name: Pranayama

Benefits:good for mental relaxation, helps high blood, relieves irritability, helps disturbed sleep, good for detoxification, exercises nervous, respiratory and circulatory systems.



Posture 2

Pose number 2: Half Moon Pose Sanskrit Name: Arda-Chandrasana w/Pada Hastasana

Benefits: works whole skeletal and circulatory systems, opens shoulder joints, good for frozen shoulders, relieves lower back pain, good for abdominal obesity, relieves bronchial distress, good for sciatic deformities, improves cell division, stimulates pituitary gland, exercises colon, pancreas, kidneys, muscular-skeletal, respiratory and glandular systems.


Posture 3

Pose number 3: Awkward Pose Sanskrit Name: Utkatasana

Benefits: improves overall body strength, opens pelvis, relieves menstrual cramping, shapes lower muscles, uses all major muscle groups, cuts fat pocket under butt, aligns skeletal system, good for digestion, good for joint pain, good for immune disorders, good for arthritis of knees, improves flexibility in toes and ankles, relieves sciatica, exercises liver, intestines and pancreas.


Posture 4

Pose number 4: Eagle Pose Sanskrit Name: Garurasana

Benefits: more joint work (bigger joints), stretches central nervous system, creates pressure on lymphatic glands, strengthens lower extremities, helps joint mobility at hip girdle and 12 other major joints of body, improves balance, good for varicose veins.



Posture 5

Pose number 5: Standing Head To Knee Sanskrit Name: Dandayamana-Janushirasana

Benefits: good for mental strength, improves concentration, realizes oneness of mind and body, uses all major muscle groups and internal organs (primary-digestive, secondary digestive), improves circulation and flexibility, good for diabetes, improves pancreatic functions, strengthens back muscles.



Posture 6

Pose number 6: Standing Bow Pulling Pose Sanskrit Name: Dandayamana-Dhanurasana

Benefits: great cardiovascular challenge, increases circulation to heart and lungs, opens diaphragm, good for frozen shoulders, improves elasticity of spine (by compression), creates marriage between strength and balance, activates digestive system, helps cure infertility, eliminates abdominal fat, helps prostrate problems.


Posture 7

Pose number 7: Balancing Stick Sanskrit Name: Tuladandasana

Benefits: cardiovascular, increases blood flow to all over body and arteries of heart, clears blocked arteries, prevents future cardiac problems, total spine stretch, relieves stress from spine, great for emotional problems, good for varicose veins, builds strength in lower extremities, exercises pancreas, liver, spleen, nervous and circulatory systems.


Posture 8

Pose number 8: Standing Separate Leg Stretching Sanskrit Name: Dandayamana-Bibhaktapada Paschimotthanasana

Benefits: increases circulation to brain, good for pychotic depressions, centering and stretching of spine where nervous system is housed, good to relieve constipation, good for abdominal obesity, good for diabetes and hyperacidity, increases circulation, releases lower back, exercises muscular, adrenal and reproductive systems.


Posture 9

Pose number 9: Triangle Pose Sanskrit Name: Trikanasana

Benefits: cardiovascular, major side stretching, opens hips, centres the self, good for kidneys, thyroid and adrenal glands, good for frozen shoulders, rids saddlebags, build muscle, nerves and tissue strength, helps balance chemical imbalances, helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and PMS, works all muscular systems at same time.


Posture 10

Pose number 10: Standing Separate Leg/Head To Knee Sanskrit Name: Dandayamana-Bibhaktapada Janushirasana

Benefits: helps depression and loss of memory, helps abdominal obesity, helps diabetes, balances blood sugar, compresses pancreas and kidneys, exercises endocrine, digestive and reproductive systems.



Posture 11

Pose number 11: Tree Pose Sanskrit Name: Tadasana

Benefits: corrects bad posture, creates hip and knee mobility, creates total body traction, balances coccyx, tightens gluteus maximus, releases abdominal tension, releases inflammation of lower back, good for circulatory disorders, arthritis and rheumatism.



Posture 12

Pose number 12: Toe Stand Sanskrit Name: Padangustasana

Benefits: creates balance in body and mind, strengthens stomach muscles, strengthens weak joints, good for arthritis in knees and legs.



Posture 13

Pose number 13: Corpse Pose Sanskrit Name: Savasana

Benefits: returns cardiovascular circulation to normal, slows heart rate, reduces blood pressure,
teaches complete relaxation, stills and focuses the mind.


Posture 14

Pose number 14: Wind Removing Pose Sanskrit Name: Pavanamuktasana

Benefits: good for constipation, flatulence and hyperacidity, relieves low back pain, good for abdominal muscles - helps tone abdominal wall, massages ascending, descending and transverse colon, prevents hard stool from parastaltic stomach activity, normalises HCL acid.



Posture 15

Pose number 15: Sit-Up with Double Exhale Sanskrit Name: NA

Benefits: Tones Abdominal Muscles and re-energises the system.



Posture 16

Pose number 16: Cobra Pose Sanskrit Name: Bhujangasana

Benefits: compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in entire spine, increases tone of muscle fibers, accelerates circulation of synovial fluid, holds vertebrae in position, relieves cervical spondylosis.



Posture 17

Pose number 17: Locust Pose Sanskrit Name: Salabhasana

Benefits: compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of synovial fluid, holds vertebrae in position, relieves cervical spondylosis.



Posture 18

Pose number 18: Full Locust Sanskrit Name: Poona Salabhasana

Benefits: compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of synovial fluid, holds vertebrae in position, relieves cervical spondylosis.



Posture 19

Pose number 19: Bow Pose Sanskrit Name: Dhanurasana

Benefits: compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of synovial fluid, holds vertebrae in position, relieves cervical spondylosis.



Posture 20

Pose number 20: Fixed Firm Pose Sanskrit Name: Supta Vajrasana

Benefits: greases joints (by putting pressure on joints against gravity), forms abdominal muscles, more stretching in hip joints and diaphragm, relieves lower back pain, good for knees, slims thighs helps sciatica, rheumatism, gout, diabetes and varicose veins.



Posture 21

Pose number 21: Half Tortoise Pose Sanskrit Name: Ardha Kurmasana

Benefits: relieves stress, migraines, stomach discomfort, digestion problems and constipation, improves shoulder girdle, sends blood from knees to toes and to the brain, stretches spine, increases circulation to heart, cures insomnia, stretches lower lungs - good for asthma, increases flexibility in hips, brain gets oxygen.



Posture 22

Pose number 22: Camel Pose Sanskrit Name: Ustrasana

Benefits: compresses spine, helps cure back problems, opens rib cage, heart, lungs and digestive system, stimulates nervous system, great for lungs and any problem in bronchial plexus, strengthens back and shoulder muscles, improves flexibility of neck, stretches throat, sends fresh blood to kidneys, eliminates toxins.



Posture 23

Pose number 23: Rabbit Pose Sanskrit Name: Sasangasana

Benefits: helps to cure insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects, compresses thyroid, balances hormones, improves flexibility of scapula, stimulates nerves behind eyes.



Posture 24

Pose number 24: Separate Leg Stretching Head To Knee Sanskrit Name: Janushirasana Paschimotthasana

Benefits: stimulates thymus, digestion and immune system.





Posture 25

Pose number 25: Spine Twisting Sanskrit Name: Ardha Matsyendrasana

Benefits: compresses and stretches spine, improves elasticity and flexibility, detoxifying, opens bronchial muscles and rib cage, good for abs, prevents slipped discs, increases circulation to spinal nerves, veins and tissues, relieves back pain and deformity in lumbar region of spine, helps arthritis of knee and sciatica, massages kidneys, liver, gall bladder, spleen and pancreas.


Posture 26

Pose number 26: Blowing in Firm (Breath of Fire) Sanskrit Name: Kapalabhati-Vajrasana

Benefits: detoxifying - cleansing life force, brings mental clarity, forms abs, normalises bowels energises body, improves oxygenation to body, increases circulation, good for heart, high blood pressure and respiration.


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