The 26 Bikram Yoga Poses – A Complete Step-by-Step Guide November 28, 2016

Bikram yoga, a well known traditional form of Hatha yoga, was founded by Bikram Choudhary in the early 1970s. A proper complete Bikram yoga session comprises of 26 poses/asanas and 2 breathing exercises (pranayama).

A unique aspect of Bikram yoga is that it is mostly practiced in a heated room. Therefore, it is also referred to as a form of hot yoga. Most people look up to Bikram yoga as a great weight loss option.

To learn Bikram yoga at home, follow the step by step instructions mentioned below and get started with an all new form of yoga – Bikram yoga posture and poses.

Bikram Yoga Poses

1. Standing Deep Breathing Pose

Deep Breathing Pose - Bikram Yoga

Image: istock

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Make fists of both your hands and join them together.
  6. Place the fists of your hands in front of your chin and press them firmly against the chin.
  7. Tilt your head upwards and close your eyes.

2. Ardha Chandrasana

Ardha Chandrasana - Bikram Yoga

Image: istock

How To Do 

  1. Stand on the floor in Tadasana. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Extend your hands upwards, stretch them and join them in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.
  6. Exhale and bend your body towards the right side.
  7. Stretch your body sidewards as much as you can.
  8. Keep your hands and legs straight.
  9. Repeat the same on the other side too.
  10. Close your eyes and concentrate on your breath.

3. Backward Bending Pose

Backward Bending Pose - Bikram Yoga

Image: istock

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Join your hands in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.
  6. Inhale and bend your body in the backward direction (depending upon your capacity).
  7. Remain steady and close your eyes.
  8. Exhale and come back to Tadasana pose.

4. Pada Hastasana (Hands To Feet Pose):

Pada Hastasana - Bikram Yoga

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This is also known as a Hands-To-Feet Pose.

How To Do 

  1. Here you have to stand on the floor in Tadasana. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Inhale deeply and while you exhale, bring your body downwards.
  6. Bend it from the hips until you reach your toes.
  7. Hold the back side of your feet with your fingers and remain steady.

5. Utkatasana (Chair Pose):

Utkatasana - Bikram Yoga

Image: istock

This pose is also known as ‘The Awkward Pose’ or ‘The Chair Pose’.

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Bring your hands in a perpendicular line with the floor and join them in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.
  6. Bend your knees a little and bring your thighs in a parallel line with the floor.
  7. Remain steady and close your eyes.

 [ Read: Utkatasana / Chair Pose – How To Do And What Are Its Benefits? ]

6. Garudasana (Eagle Pose)

Garudasana - Bikram Yoga

Image: Shutterstock

This is also known as the ‘Eagle pose’.

How To Do 

  1. Stand in a straight position.
  2. Bend your knees a bit, lift up your left leg, bend it a little & then try to wrap it around your right leg.
  3. Balance your body on your right foot.
  4. Bring your hands in front of your body and then try doing the same trick with your hands.
  5. Wrap your hands around each other in such a way that both your palms touch each other.

 [ Read: Garudasana / Eagle pose – How To Do And What Are Its Benefits? ]

7. Dandamaya Janushirasana (Standing Head-To-Knee Pose)

Dandamaya Janushirasana - Bikram Yoga

Image: istock

This is also known as ‘Standing Head-To-Knee Pose’.

How To Do 

  1. Stand in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Inhale and lift your left leg up at a 90-degree angle with the floor.
  6. It should be in a parallel line with the floor.
  7. Try to hold the toes of your left leg with your hands and touch your knees with your forehead.
  8. Stretch your body.
  9. Repeat the same activity with the right leg too.

8. Dandamaya Dhanurasana (Standing Bow Pulling Pose)

Dandamaya Dhanurasana - Bikram Yoga

Image: Shutterstock

This is also known as ‘standing bow pulling pose’. This is an advanced yoga asana and should not be performed by beginners.

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Lift your left leg upwards and try to bring it in a straight line with your body.
  6. Try to hold the left foot with your left hand.
  7. Bring your right-hand perpendicular to the floor and try balancing it this way.
  8. Repeat the same activity with another leg too.

9. Tuladandasana (Balancing Stick Pose):

Tuladandasana - Bikram Yoga

Image: Shutterstock

This is known as ‘Balancing Stick Pose’.

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time, lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Inhale and lift up your right leg behind (backward) keeping it straight.
  6. Bring your right leg perpendicular to the floor.
  7. Raise your hands upwards and bring them in a straight line with your right leg. (Here, your hands, right leg and your waist should be in a straight line)
  8. Exhale and close your eyes. Repeat the same with the left leg too.

10. Dandayama Bibhaktaeada Paschimottanasana (Standing Separate Leg Stretching Pose):

Dandayama Bibhaktaeada - Bikram Yoga

Image: Shutterstock

This is also known as ‘Standing Separate Leg Stretching Pose’.

How To Do 

  1. Stand on the floor with your legs spread 4-5 inches apart.
  2. Exhale and bend your body downwards from your hips until your forehead touches the ground.
  3. At the same time, touch the toes of both the legs with your hands.
  4. Close your eyes and remain steady for 30 seconds.

11. Trikonasana (Triangle Pose)

Trikonasana - Bikram Yoga

Image: istock

This is popularly known as the ‘Triangle Pose’.

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Spread your legs wide apart (4-5 inches).
  6. Do not bend them from the knees.
  7. Turn your right foot out to 90 degrees & left foot out to 15 degrees.
  8. Now bend your body to the right side, downward from the hips.
  9. Keep your waist straight, thus allowing your left hand to come up in the air and your right hand comes down and touches the left foot.
  10. Repeat the same with another leg too.

     [ Read: Parivrtta Trikonasana – How To Do And What Are Its Benefits? ]

12. Dandayama Bibhaktaeada Janushirasana (Standing Separate Head To Knee Pose):

Standing Separate Head To Knee - Bikram Yoga

Image: istock

This is also known as ‘Standing Separate Head-To-Knee Pose’.

How To Do 

  1. Stand on the floor in Tadasana pose. For doing Tadasana, you need to stand on the floor in a straight position.
  2. Raise your hands upwards towards the ceiling and stretch them.
  3. At the same time lift up your body and try to balance your body on your toes.
  4. Place your feet on the floor and return to normal state.
  5. Twist your body towards the right side.
  6. Inhale and bend your body from your hips in the downward direction until you reach your right toe.
  7. Here, your head should touch your right knee as you bend down.
  8. Exhale and come in Tadasana pose.
  9. Repeat on the other side too.

13. Shavasana (Corpse Pose):

Shavasana - Bikram Yoga

Image: Shutterstock

This is known as the ‘Corpse Pose’.

How To Do 

  1. Lie down on the floor on your back, hands beside the body, fingers spread apart, palms up.
  2. Keep your legs in the same way in which you have kept your hands.
  3. Place your head on the either side of your body and close your eyes.
  4. Relax and keep your eyes closed until the end of the session.

 [ Read: Shavasana / Corpse Pose – How To Do And What Are Its Benefits? ]

14. Pavanamuktasana (Wind Releasing Pose)

Wind Releasing Pose - Bikram Yoga

Image: Instagram

This is also known as the ‘Wind Releasing Pose’.

How To Do 

  1. Lie down on the floor on your back.
  2. Lift up your left leg at a 90-degree angle in the upward direction.
  3. Fold it from the knee and bring it close to your body in such a way that the leg is pressed firmly on your stomach.
  4. Lift up your head and try to touch your chin with your knee.
  5. Try the same with the other leg too.

15. Seated Padungusthasana (Seated Head-To-Toe Pose)

Seated Head To Toe Pose - Bikram Yoga

Image: istock

This is also known as ‘Seated Head-to-Toe Pose’.

How To Do 

  1. Sit down on the floor in Dandasana pose.
  2. Place your hands beside your body, palms down.
  3. Bend your body from your waist and try to touch your knee with your forehead.
  4. In the same time, lift up your hands and touch the toes of your feet with your fingers.

16. Bhujangasana (Cobra Pose)

Bhujangasana - Bikram Yoga

Image: istock

This is also known as ‘The Cobra Pose’ or ‘The Snake Pose’.

How To Do 

  1. Lie down on your belly and place your face on your chin.
  2. Look straight. With a slight jerk, lift your chest region up off the floor.
  3. Tilt your face upwards and close your eyes.
  4. Do not lift your thighs or your feet.
  5. Remain in this position for 30 seconds and then release.

 [ Read: Bhujangasana / Cobra Pose – How To Do And What Are Its Benefits? ]

17. Salabhasana (Locust Pose)

Locust Pose - Bikram Yoga

Image: istock

This is also known as the ‘Locust Pose’.

How To Do 

  1. Lie down on your belly and place your face on your chin.
  2. Look straight. With a slight jerk, lift your legs from below your hips in the upward direction.
  3. They should be in a slant line with your body.
  4. Place your hands on the floor and close your eyes.
  5. Concentrate on your breath.

 [ Read: Salabhasana / Locust pose – How To Do And What Are Its Benefits? ]

18. Poorna Salabhasana (Full Locust Pose)

Full Locust Pose - Bikram Yoga

Image: Shutterstock

This pose is an advanced version of Salabhasana. This is also referred to as ‘Full Locust Pose’.

How To Do 

  1. Lie down on your belly and place your face on your chin.
  2. Look straight. With a slight jerk, lift up your legs from below your hips in the upward direction.
  3. They should be in a slant line with your body.
  4. Lift up your hands in the same direction as your legs.
  5. Remain steady for 30 seconds and then release from the pose.

19. Dhanurasana (Bow Pose)

Bow Pose - Bikram Yoga

Image: istock

This pose is also known as the ‘Bow Pose’.

How To Do 

  1. Lie down on your belly on your yoga mat.
  2. Inhale deeply and lift up your legs & thighs up in the backward direction.
  3. Stretch it as much as you can. At the same time, try to catch your legs with your hands and stretch them.
  4. Remain steady in this pose for 30 seconds to 1 minute and then release from the pose.

 20. Supta Vajrasana (Fixed Firm Pose)

Fixed Firm Pose - Bikram Yoga

Image: Shutterstock

This pose is also referred to as the ‘Fixed Firm Pose’.

How To Do 

  1. Sit on the yoga mat in Vajrasana pose. For Vajrasana, one has to kneel down on the floor in such a manner that the upper part of your feet should touch the ground.
  2. Your knees, big toes, and ankles should be parallel to each other and should touch the ground.
  3. Place your hands on your knees.
  4. With a slight jerk, push your upper body, chest backward until your back touches the ground.
  5. Rest your head and your back on the ground.
  6. Place your hands beside your body.
  7. One can even join their hands and feet while lying down in this position.

[ Read: Top 5 Places To Peacefully Meditate In India ]

21. Ardha Kurmasana (Half Tortoise Pose)

Half Tortoise Pose - Bikram Yoga

Image: istock

This pose is also sometimes referred to as the ‘Half Tortoise Pose’.

How To Do 

  1. Sit down on your yoga mat in Vajrasana pose. For Vajrasana, one has to kneel down on the floor in such a manner that the upper part of your feet should touch the ground.
  2. Your knees, big toes, and ankles should be parallel to each other and should touch the ground.
  3. Place your hands on your knees.
  4. All one has to do here is forward bend. Bend your body from your waist in the front direction until your head touches the floor.
  5. At the same time lift up your hands from your knees and stretch them in the front direction from above your head.
  6. Place your hands on the floor in front of your head.
  7. Join your hands in Anjali mudra. For this, you need to join your palms in prayer position, place it near your chest and look straight.

22. Ustrasana (Camel Pose)

Camel Pose - Bikram Yoga

Image: Shutterstock

This is popularly known as the ‘Camel Pose’.

How To Do 

  1. Kneel down on the floor.
  2. Rest your hands on your hips, fingers pointing towards the floor.
  3. Bring your chest in the upward direction and lower your arms a little and bend your body backward.
  4. Rest the front side of your feet on the floor and balance your body on your palms and feet.
  5. Lift up your hands and catch your feet with your hands.

 [ Read: Ustrasana / Camel Pose – How To Do And What Are Its Benefits? ]

23. Sasangasana (Rabbit Pose)

Rabbit Pose - Bikram Yoga

Image: istock

This is known as the ‘Rabbit Pose’.

How To Do 

  1. Place your body in a tabletop position.
  2. Lift up your hands off the floor and place them on top of your legs in the same manner in which you have placed your legs.
  3. Bring your head towards the ground and place it on the ground in between your knees.
  4. Close your eyes and remain steady in this pose for 30 seconds and then release.

24. Janushirasana with Paschimottanasana (Head To Knee Stretching Pose)

Head To Knee Stretching Pose - Bikram Yoga

Image: istock

This is known as ‘Head-To-Knee Stretching Pose’ Or ‘Simply Stretch Pose’.

How To Do 

  1. Sit down on the floor in Sukhasana pose/ comfortable cross-legged position.
  2. Release your left leg and keep it completely straight.
  3. Inhale and lean your upper body in the front direction.
  4. At the same time, try to touch your left feet with your hands as your lean forwards.
  5. Repeat the same on the other side too.

25. Ardha Matsyendrasana

Ardha Matsyendrasana - Bikram Yoga

Image: istock

How To Do 

  1. Sit on the floor in Dandasana pose. Sit straight and spread out your legs straight in front of you.
  2. Keep your back straight, hands placed beside the body.
  3. Bend your knees, put your feet on the floor and then slide your left foot under your right leg.
  4. Place the outside part of the left leg on the floor.
  5. Step the right foot over the left leg and stand it on the floor outside your left hip.
  6. Press right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee.

26. Kapalbhati

Kapalbhati - Bikram Yoga

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This is a well-known type of pranayama.

How To Do 

  1. Here all you have to do is sit on the floor in a comfortable cross-legged pose.
  2. Take a deep breath & then exhale quickly, making a sound in various strokes.
  3. While doing Kapalbhati, one has to forcefully and quickly exhale & slowly and deeply inhale.

Without a doubt, Bikram yoga benefits are many for one and all. It has a mixture of 26 asanas and pranayama techniques which when done together during the Bikram yoga training session helps in curing many illnesses. Do try practicing a few of these asanas every day and see the wonderful difference it leaves behind on your mind, body and soul! Happy Practicing!

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