Bikram is one of the types of yoga that involve doing specific poses, and sequences thereof, in every session. Bikram yoga is often interchanged with Hot yoga because both are typically done in a heated room. The main difference between the two, however, is that not all Hot yoga classes follow specific sequences of positions. Bikram yoga poses are designed to warm the muscles and ligaments, thus increasing their ability to stretch and condition the body to become more flexible.
The sequence of exercises done in this style of yoga includes 26 Bikram yoga poses or positions done in a certain order. Here are some examples of these poses.
Half Moon Pose (Ardha Chandrasana)
This standing pose is typically done after the initial breathing exercises in a Bikram yoga class. The Ardha Chandrasana done in Bikram classes involves standing with your back straight with your arms raised overhead, and your hands clasped together. Then, you bend your body to the side, keeping your legs straight and stretching sideward as far as you can. Keep your back straight and your hands clasped together as you do alternate sides.
Cobra Pose (Bhujangasana)
The Cobra is used in almost every style of yoga. It is known for relieving lower back pain, opening up the chest, and strengthening the arm muscles. To do the Cobra, lie face down on the mat with your arms at the sides, elbows bent, and hands planted on the mat near your shoulders. Using your arms for support, lift your upper body off the ground so that only your pelvis, thighs, shins, and feet are the only ones touching the mat.
Bow Pose (Dhanurasana)
The Bow pose also starts with a lying face down position, and also provides a good stretch for the arms, back, and legs. From that position, bend your knees and bring your heels as close to the buttocks as you can. Stretch your arms towards the back and grasp both ankles with your hands. At this point, your arms should be outstretched behind you, hands clasped around the ankles, and your knees and upper body are lifted off the ground.
Camel Pose (Ustrasana)
This kneeling backbend pose is good for the arms, shoulders, lower back, and buttocks. Do the Camel pose by first kneeling on your mat with your shins and feet flat on the floor. Place your hands behind your hips for your hips as you slowly bend backward, then stretch your arms behind you and lower your body further back until your hands reach the soles of your feet. Direct your gaze towards the ceiling and hold this pose as you inhale and exhale.
Locust Pose (Salabhasana)
Also sometimes called the Grasshopper pose, the Locust is considered as a “baby backbend” because it involves stretching your upper and lower body backwards while lying on the floor. To do the Locust, start by lying face down on your fat, keeping your arms at the sides, palms facing up. Then simultaneously lift your chest and legs off the floor, so that only your tummy, pelvis, and upper thighs are touching the ground.