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The Poses

1. STANDING DEEP BREATHING POSE

Pranayama

Increasing Circulation to the whole body, waking everything up and preparing the muscles for action.

2. HALF MOON POSE

Ardha-Chandrasana with Pada-hastasana

Helps lower-back pain, constipation, obesity of the stomach, bronchial distress and scoliotic and frozen shoulders. Works the deltoid, trapezius and pecoralis major muscles, and the hamstrings.

3. AWKWARD POSE

Utkatasana

Helps to align the entire skeletal system, opens the pelvic area, relieves joint pain, sciatica and arthritis of the knees. Strengthens and shapes the lower body, improves flexibility in the toes and ankles. Works the quadricepts and deltoids.

4. EAGLE POSE

Garudasana

Improves mobility in the pelvic girdle and all 12 major joints. Increases body alignment and function of the central nervous system. Stimulates sexual energies and energises the body.

5. STANDING HEAD TO KNEE POSE

Dandayamanan – Janushirasana

Improves concentration and balances mood swings. Stretches the sciatic nerve. Reduces diabetes. Strengthens the back muscles and nerves. Works the muscular, skeletal, reproductive and digestive systems.

6. STANDING BOW PULLING POSE

Dandayamana – Dhanurasana

Increases circulation to the heart and lungs. Improves elasticity of the spine. Helps lower-back pain. Opens the diaphragm and lungs. Tones the arms and legs. Relieves cramps and gives the body grace.

7. BALANCING STICK POSE

Tuladanasana

Bikram calls this “heart attack prevention”. Increases blood flow over the entire body. Clears the arteries. Strengthens the heart, lungs, kidney and spleen. Stretches the spine. Builds the leg muscles. Good for varicose veins. Clears deposits of fat and burns calories.

8. STANDING SEPARATE LEG STRETCHING POSE

Dandayamana – Bibhaktapada Paschimottanasana

Helps constipation, abdominal obesity and hyperacidity. Increases circulation to the brain and adrenal glands. Improves function of the abdominal organs. Helps to relieve depression.

9. TRIANGLE POSE

Trikanasana

Helps chemical imbalances in the system, colitis, constipation, hip and back pain, spondylitis, general mobility and menstrual disorder. Good for the heart and kidneys. Cuts calories, stabilizes metabolism. Slims the hips, helps to improve cellulite and chronic obesity.

10. STANDING SEPARATE LEG HEAD TO KNEE

 Dandayamana – Bibhaktapada – Janushirasan

Helps chemical imbalances in the system, colitis, constipation, hip and back pain, spondylitis, general mobility and menstrual disorder. Good for the heart and kidneys. Cuts calories, stabilizes metabolism. Slims the hips, helps to improve cellulite and chronic obesity.

11. TREE POSE

Tadasana

Improves posture and balance and increases flexibility of the ankles, knees and hip joints. Strengthens the internal obliques to prevent hernias.

12. TOE STAND POSE

 Padangustasana

Creates balance in the body and mind. Strengthens muscles, stomach and weak joints. Helps with arthritis, knee problems and gout pain.

13. DEAD BODY POSE

Savasana

Returns blood circulation to normal and teaches complete relaxation.

14. WIND – REMOVING POSE

Pavanamuktasana

Cures and prevents flatulence. Improves flexibility of the hip joints and firms the abdomen, thighs and hips.

15. SIT-UP

Sit Up

Strengthens and tightens the abdomen and increases flexibility of the spine.

16. COBRA POSE

Bhujangasana

Maintains the body in perfect condition. Increases spinal strength and flexibility. Helps backache, lumbago, rheumatism and arthritis. Strengthens deltoids, trapeziums and triceps.

17. LOCUST POSE

Salabhasana

Maintains the body in perfect condition. Increases spinal strength and flexibility. Helps backache, gout, slipped disc, sciatica, lumbago, rheumatism and arthritis. Firms buttocks and hips. Helps tennis elbow.

18. FULL LOCUST POSE

 Pooma Salabhasana

Has the same therapeutic value as the Cobra pose and the same upper-body benefits as Standing Bow Pulling. Also firms abdominal muscles, upper arms, hips and thighs.

19. BOW POSE

Dhanurasana

Maintains the body in perfect condition. Increases spinal strength and flexibility. Helps straighten rounded spines. Helps intestines, liver, kidneys, and spleen. Relieves backache.

20. FIXED FIRM POSE

Supta – Vajrasana

Strengthens and improves flexibility of the lower spine, knees and ankle joints. Helps to cure sciatica, gout, varicose veins and rheumatism in the legs. Helps to cure and prevent hernias.

21. HALF TORTOISE POSE

Ardha – Kurmasana

Cures digestion and stretches the lower part of the lungs, increasing blood circulation to the brain. Firms the abdomen and thighs. Increases the flexibility of the hip joints, scapula, deltoids, triceps and latissimus dorsi muscles.

22. CAMEL POSE

Ustrasana

Strengthens muscles in the back and shoulders. Produces maximum compression of the spine, stimulating the nervous system. Improves flexibility of the neck and spine. Slims the abdomen and waistline. Relieves backache. Helps kypho-scolitic deformities.

23. RABBIT POSE

Sasangasana

Stretches the spine. Helps maintain mobility and elasticity of the spine and back muscles. Nurtures the nervous system and brain. Helps cure depression, diabetes, colds, sinus problems, chronic tonsillitis, sore throats and strep throat. Good for the thyroid, parathyroid and larynx.

24. HEAD TO KNEE WITH STRETCHING POSE

Janursirasana with Paschimottanasana

Helps to balance the blood sugar level, especially good for diabetes. Good for the immune system, stimulates the thymus, circulation to the liver, spleen, pancreas, thyroid, thymus and intestines. Relieves chronic diarrhea.

25. SPINE TWISTING POSE

Ardha – Matsyendrasana

Increases circulation and nutrition to spinal nerves, veins and tissues. Helps to cure lumbago and rheumatism of the spine, improves digestion, removes flatulence from the intestines and firms the abdomen, thighs and buttocks.

26. Blowing – In Firm Pose

Khapalbhati in Vajrasana

Strengthens all the abdominal organs and increases circulation. Makes the abdominal wall strong and trims the waistline.

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