Bikram pose 15 - Sit-up

Sit-up


Benefits
- Strengthens and tightens the abdomen
- Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs

Bikram pose 14 - Pavanamuktasana

Pavanamuktasana - Wind Removing Pose

Benefits
- Massages ascending, descending and transverse colon
- Regulates and normalises hydrochloric acid levels in stomach
- Improves and may cure conditions of constipation, flatulence and hyperacidity
- Relieves lower back pain
- Improves flexibility of the hip joints
- Firms and tones muscles of the abdominal wall, thighs and hips

Bikram pose 13 - Savasana

Savasana - Dead Body Pose

This is Melissa's and my favorite pose... which is equivalent to recess being your favorite class. (p.s. i am halfway through and i am so goddamned tired)


Benefits
- Returns cardiovascular circulation to normal
- Slows heart rate, reduces blood pressure
- Teaches complete relaxation
- Stills and focuses the mind

Bikram pose 12 - Padangustasana

Padangustasana - Toe stand



Benefits
- Creates balance and focus in body and mind
- Strengthens stomach muscles
- Strengthens joints (hips, knees, ankles and toes)
- Helps relieve arthritis in all leg joints including hips

Bikram pose 11 - Tadasana

Tadasana - Tree Pose


Benefits
- Assists in correcting bad posture
- Increases hip and knee flexibility and mobility
- Stretches spine
- Releases abdominal tension
- Relieves lower back pain
- Tightens gluteal muscles
- Good for circulatory problems, arthritis and rheumatism

Bikram pose 10 - Dandayamana Bibhaktapada Janushirasana

Dandayamana Bibhaktapada Janushirasana - Standing separate leg head to knee pose


Benefits
- May be good for depression and memory loss
- Reduces abdominal obesity
- Good for diabetic conditions
- Balances blood sugar levels
- Assists in regulating pancreas and kidneys
- Works endocrine, digestive and reproductive systems

Bikram pose 9 - Trikanasana

Trikanasana - Triangle pose


Benefits:
- An excellent cardiovascular workout
- Intensely stretches each side of the body
- Opens and increases flexibility of hip joints
- Reduces saddle bags
- Good for kidneys, thyroid and adrenal glands
- Opens shoulder joint, good for frozen shoulder
- Strengthen and tones legs and buttocks
- Helps regulate hormone levels
- Works all muscular groups simultaneously
- Helps conditions of constipation, colitis, low blood pressure, appendicitis,
spondylitis

Bikram pose 8 - Dandayamana Bibhaktapada Paschimottanasana (really)

Dandayamana Bibhaktapada Paschimottanasana - Standing separate leg stretching pose


Benefits:

- Increases circulation to the brain and adrenal glands
- Centres nervous system
- May be good for depression
- Good for constipation
- Helps reduce abdominal obesity
- Helps with diabetes and hyperacidity
- Releases lower back
- Exercises muscular, adrenal and reproductive systems

Bikram pose 7 - Tulandandasana

Tulandandasana - Balancing stick pose


Benefits:

- Increases cardiovascular circulation, especially to heart blood vessels
- May help clear blocked arteries
- May help prevent future cardiac problems
- Creates a total spine stretch Relieves stress from spine
- Good for varicose veins
- Builds strength in legs
- Exercises pancreas, spleen, liver, nervous and circulatory system

Bikram pose 6 - Dandayamana Dhanurasana

Dandayamana Dhanurasana - Standing bow pulling pose


Benefits:
- Stimulates cardiovascular system
- Increases circulation to heart and lungs
- Opens diaphragm
- Opens shoulder joint
- Helps frozen shoulder conditions
- Improves spine elasticity
- Improves strength and balance
- Reduces abdominal fat

Bikram pose 5 - Dandayamana Janushirasana

Dandayamana Janushirasana - Standing head to knee pose

Benefits:

- Builds mental strength
- Improves concentration
- Unifies mind and body
- Uses all major muscle groups
- Exercises digestive and reproductive organs
- Good for diabetes
- Strengthens back muscles

Bikram pose 4 - Garurasana

Garurasana - Eagle pose

Benefits:
- Works into twelve major joints of the body
- Good for central nervous system
- Facilitates lymphatic function, improving immune system
- Improves mobility of hip joint
- Improves balance
- Strengthens legs
- Good for varicose veins

Bikram Pose 3 - Utkatasana

Utkatasana - Awkward pose


Benefits:

- Improves overall body strength
- Opens pelvis
- Strengthens and tones leg muscles
- Reduces fat pocket under buttocks
- Aligns skeletal system
- Good for arthritis conditions
- Good for digestion
- Relieves joint pain
- Relieves sciatica
- Improves flexibility in toes and ankles
- Exercises liver, intestines, and pancreas

Bikram Pose 2 -Ardha Chandrasana with Pada Hastasana

Ardha Chandrasana with Pada Hastasana - Half moon pose with hands to feet pose

Benefits :

- Works into the whole skeletal and circulatory systems
- Opens shoulder joints
- Good for frozen shoulder
- Reduces or eliminates pain in the lower back
- Good for abdominal obesity
- Improves and strengthens every muscle in the central part of the body
- Increase the flexibility of the spine
- Tones the spinal nerves and abdominal organs
- Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and
trapezius muscles
- Helps with sciatic problems
- Alleviates anxiety and reduces mental stress
- Stimulates pituitary gland
- Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems

Bikram Pose 1 - Pranayama

Pranayama - standing deep breathing

Benefits:

- Good for lungs and respiratory system
- Helps with mental relaxation
- Helps high blood pressure
- Relieves irritability
- Good for detoxification
- Exercises nervous, respiratory and circulatory systems