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Floor Series Bikram Yoga 26 Postures and 2 Breathing Exercises

Bikram’s Beginning Yoga

Our studios offer the traditional 26+2 Bikram Hatha yoga classes in a room heated to 105 degrees and 40-50% humidity. The class works your entire body, inside out from bones to skin to improve health and overall wellness. 90 minutes in the hot room works every signle muscle, tissue, ligament and organ to improve life long vitality, overcome disease and dis-ease and bring your body to optimal working order. We also offer a Power Express version of this series which is done in 60 minutes.

Bikram Choudary

Wind-Removing Pose

(Pavanamuktasana)

The Wind-Removing Pose improves gross motor function of the hip joint and helps eliminate problems with flatulence. Pulling up the right leg compresses and massages the ascending colon while pulling up the left leg compresses and massages the descending colon. Pulling up both legs compresses and massages the transverse colon as well as the entire digestive system. In addition, this position strengthens the arm, improves flexibility, and helps reduce and elliminate hip and spine pain.

Strengthens

  • Abdominal Wall
  • Thighs
  • Hips

Stretches

  • Hip Joints
Wind Removing Pose (Pavanamuktasana)
Wind Removing Pose (Pavanamuktasana)

Sit-Up

The Bikram sit up is used as a transition between savasana and the postures. It reinforces and strengthens the abdominal muscles, increases flexibility of the spine and provides the body with energy, while providing a quick compression to the endocrine organs. It also stretches the hamstring muscle and helps abdominal organs by stimulating digestion.

Strengthens

  • Abdomen

Stretches

  • Hamstrings
  • Calf Muscles
  • Achilles Tendons
Sit-Up

Cobra Pose

(Bhujangasana)

The spine-strengthening series begins with Cobra pose. Cobra pose improves mobility of the lower spine while strengthening all of the muscles in the lower back. This posture helps to improve kidney function, reduces symptoms of menstrual disorder, aligns the spine, and reduces back pain.

Strengthens

  • Latissmus Dorsi
  • Erector Spinae
  • Trapezius
  • Gluteal Muscles
  • Abdomen
  • Thighs
  • Deltoids
  • Biceps

Stretches

  • Hip Joints
  • Shoulders
  • Heart
  • Lungs
Cobra Pose (Bhujangasana)

Locust Pose

Locust pose is a great posture for healing carpal tunnel syndrom, tendinitis, and tennis elbow by improving range of motion and removing mineral deposits in the wrist and elbow joints. Cobra pose also helps to treat diseases such as gout, problems with the sciatic nerve, and can help with inflammation of varicose veins. This posture is particluarly helpful for students with low-blood pressure.

(Salabasana)

Strengthens

  • Erector Spinae
  • Trapezius
  • Latissmus Dorsi
  • Abdomen
  • Deltoids
  • Triceps
  • Pelvic Floor
  • Hips
  • Buttocks

Stretches

  • Elbow Joint
  • Upper Back
Locust Pose (Salabasana)

Full Locust Pose

(Poorna-Salabhasana)

Full Locust pose is one of the most challenging postures in the series. In Full Locust, the strength of the mid back is recruited to lift the whole body off the floor. This improves the alignment of the spinal vertebrae and the strength of the back muscles, improving posture and reducing back pain. This posture also opens the chest, increasing elasticity of the lungs and helps to lower blood pressure.

Stretches

  • Lower Back
  • Upper Back
  • Deltoids
  • Triceps
  • Abdomen Buttocks
  • Quadriceps
  • Hamstrings
  • Sartorius Muscles
  • Calf Muscles
Full Locust Post ((Poorna-Salabhasana)

Bow Pose

(Dhanurasana)

Bow pose completes the spine-strengthening series by strengthening and improving flexibility of the entire length of the spine all at once. The grip helps to improve mobility of the shoulder and helps cure frozen shoulder while the opening of the rib cage allows full expansion of the lungs, increasing lung capacity. This posture is particularly helpful for students suffering from herniated discs, lumbago, and lordosis.

Strengthens

  • Erector Spinae
  • Deep Spinal Muscles
  • Deltoids
  • Rhomboids
  • Trapezius
  • Latissmus Dorsi

Stretches

  • Entire front side of the body
  • Shoulder Joints
  • Spinal Column
Bow Pose (Dhanurasana)

Fixed Firm Pose

Supta-Vajrasana

Fixed Firm Pose is one of the best postures for improving range of motion and alignment in the knee joint. It helps to prevent and cure arthritis, gout, rheumatism in the hip, knee, and ankle joints, and has a positive effect against varicose veins. This is one of the only postures that stretches the spleen, helping to improve the immune system.

Stretches

  • Quadriceps
  • Spleen
  • Lower Back
  • Lymph glands in arm pits
  • Ankles
  • Knees
  • Diaphragm
Fixed Firm Pose (Supta-Vajrasana)

Half Tortoise Pose

(Ardha-Kurmasana)

Half Tortoise pose is one of the most restorative postures, providing maximum relaxation to the entire body. This posture improves range of motion in the shoulder, reducing stress and tension in the upper back and neck. This is another traction posture for the spine and improves flexibility in the hips, shoulder blades, deltoid, trapezoid and broad back muscles. Half Tortoise increases circulation to the brain while stimulating the pineal and pituitary glands, helping to regulate the circadian biological clock and bringing the body into sleep/wake homeostasis.

Strengthens

  • Abdomen
  • Quadriceps

Stretches

  • Shoulders
  • Deltoids
  • Scapula
  • Latisimus Dorsi
  • Hips
Half Tortoise Pose (Ardha-Kurmasana)

Camel Pose

(Ustrasana)

Camel Pose is the deepest back bend of the entire class. This posture heals the spine, improving spinal alignment and reducing back pain. In Camel pose, the posterior part of the spine receives maximum compression while stretching the front of the spine, which stimulates the nervous system. Like Bow Pose, Camel Pose opens up narrow chests, increasing thoracic mobility and creating space for the lungs. Camel pose helps to relieve anxiety and depression and is also beneficial for the digestive and reproductive systems.

Strengthens

  • Trapezius
  • Latissmus Dorsi
  • Erector Spinae

Stretches

  • Ribcage
  • Diaphragm
  • Throat
Camel Pose (Ustrasana)

Rabbit Pose

(Sasangasana)

Rabbit Pose creates exactly the opposite effect from the Camel posture. It is the deepest frontside compression of the entire class, compressing all of the endocrine organs including those located deep in the brain. In Rabbit pose, the abdominal cavity and abdominal organs are also compressed and massaged improving digestion. This posture maintains and improves elasticity of the spine and back muscles as well as the shoulder blades and trapezius muscles, relieving tension in the neck, shoulders, and back. Rabbit pose helps with insomnia, diabetes, and depression and helps to clear the sinuses.

Strengthens

  • Abdomen
Rabbit Pose (Sasangasana)
Rabbit Pose ((Sasangasana)

Head to Knee with Stretching Pose

(Janushirasana a Pashimotthanasana)

Head to Knee Pose improves flexibility in the sciatic nerve, ankles, knees, hips, and wrists. Compression to the abdominal cavity improves kidney function. The increased blood circulation in the bowels helps cure chronic digestive problems while also increasing circulation to the liver, spleen, pancreas, thyroid, and intestines. Because this posture is like doing a Standing Head-to-Knee pose but in a seated position, it enables students to practice the form who may still be developing the balance on one leg.

The Stretching Pose is the deepest forward bend in the series. This is another 360 degree angle stretch that deeply stretches the hamstrings, calves, hips, buttocks, and back muscles. Once again, the front side of the body is compressed while creating traction for the spine.

Strengthens

  • Biceps
  • Deltoids
  • Abdomen
  • Thighs

Stretches

  • Hamstrings
  • Trapezius
  • Last 5 vertebra of the spine
  • Sciatic nerve
  • Hip Joints
Head to Knee with Stretching Pose (Janushirasana a Pashimotthanasana)
Head to Knee with Stretching Pose (Janushirasana a Pashimotthanasana)
Head to Knee with Stretching Pose (Janushirasana a Pashimotthanasana)

Spine Twisting Pose

(Ardha-Matsyendrasana)

Spine Twisting is the final pose in the series. This posture increases blood circulation of the spinal nerves, veins, and tissues. Overall flexibility of the spine is improved while increasing mobility in the hips and shoulder joints. As each and every vertebrae is rotated in the spinal column, the function of the intervertebral discs is improved as well as the function of all the spinal and peripheral nerves. Once more, the abdominal cavity is compressed massaging the abdominal organs. The final spinal twist releases toxins from the spine after compressing, decompressing, twisting, and bending it in four directions.

Strengthens

  • Buttocks
  • Thighs
  • Abdomen

Stretches

  • Intercostal muscles of the ribs
  • Joints and vertebra of the spine
  • Spinal nerves
  • Hips
Spine Twisting Pose (Ardha-Matsyendrasana)
Spine Twisting Pose (Ardha-Matsyendrasana)

Blowing in Firm Pose

(Kapalbhati in Vajrasana)

This last breathing exercise strengthens the abdominal wall and improves blood circulation in the internal organs. The purpose of the breathing exercise is to remove carbon dioxide and metabolic waste from the bloodstream. Blowing in Firm pose allows students to leave the class feeling relaxed but focused and alert.

Strengthens

  • Abdomen
Blowing in Firm Pose (Kapalbhati in Vajrasana)
Created By
Bikram Yoga Takoma, Ivy City, Riverdale quinn
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