Bikram yoga is one of the most popular styles of yoga in the world. Founded by Bikram Choudhury in the 1970s, Bikram yoga consists of 26 yoga asanas and two pranayama exercises that never change. The class is done in a "hot room," which is heated to 105°F (40°C), in order to replicate the temperatures in India.
People who practice Bikram yoga practice these 26 postures and pranayamas in order to stretch and strengthen their bodies, and the heated room helps to go deeper into the posture and sweat out toxins.
Below, you'll find the 26 poses of Bikram yoga, so you can try it out for yourself at home!
A Bikram yoga sequence starts out in Tadasana, or Mountain Pose, with a pranayama breathing exercise. Find out how to do Tadasana here.
Half Moon Pose
The next posture is Ardha Chandrasana, or Half Moon Pose. The name is different in Bikram yoga than in other yoga styles, where this pose is called Standing Side Stretch.
To do the posture, inhale the arms up over your head, and as you exhale, lean up and over to the right. Inhale back up to standing, and repeat on the other side.
Next up is Utkatasana, or Awkaward Pose or Chair Pose. Learn how to do it, along with some of it's benefits here.
Challenge your balance with Garudasana, or Eagle Pose! Learn all about it here.
Standing Head-to-Knee Pose
This posture, Dandayamana Janusirsana, or Standing Head-to-Knee Pose, is a highly challenging balance. Just make sure to work into it slowly. It's not a race, and the last thing you want is an injury.
To get into the asana, inhale your right leg up, and balance equally through your standing leg. Take hold of the ball of your right foot, and gently exhale it straight out ahead of you. Make sure to keep a microbend in your standing leg to prevent it from locking.
Keep balancing in Dandayamana-Dhanurasana, also known as Dancer's Pose or Standing Bow Pose. Here are some great instructions on how to do it.
The next pose in the Bikram sequence is Warrior III. This is another pose that has a different name in Bikram yoga than it does in other style. Within Bikram, it's called Tuladandasana, or Balancing Stick Pose. Here's how to do it.
Take a break from balancing with Wide-Legged Standing Forward Fold, or Dandayamana-Bibhaktapada-Paschimotthanasana (what a mouthful!). Find out how to do it here.
While in Bikram yoga this pose is called Trikonasana, or Triangle Pose, you may know it better as Extended Side Angle. It's a great stretch for your side body, and you can find out more about it here.
Intense Side Stretch is another great pose to help you recover from all that balancing. Check it out here!
Tree Pose, or Tadasana in Bikram yoga instead of Vrksasana, gets you back to balancing. Here's how to do the Bikram version of this asana.
Finish off the standing series with Toe Stand, or Padangustasana. Here are some tips on how to work into this advanced balance.
Everyone's favorite yoga pose comes between the standing and seated series in Bikram yoga. Here's why you should always practice this pose, and why it's awesome.
Before moving to the seated series, take a minute to open your hips with Knees-to-Chest, or Pavanamuktasana. Here's how.
This pose, Head-to-Knee Pose, or Pada-Hasthasana in Bikram yoga, is great for centering your mind and stretching your legs. Here's how to do it.
Everyone loves a good Cobra Pose, or Bhujangasana, and Bikram is no exception. Here's how to do this simple backbend.
Locust Pose, or Salabhasana, is poses 17 and 18 in the series, and is another great backbend that can be done by almost anyone. Here's how.
Bow Pose, or Dhanurasana, continues on with backbends, and is a great pose to open your heart. Here's how to do it.
Giving yourself a little release from backbends, next up is Reclining Hero's Pose, or Supta-Vajrasana. Here's a great how-to.
Child's Pose, or Half Tortoise in Bikram yoga, is an awesome, relaxing asana. Here's how to do it, along with some of it's benefits.
Only one more backbend to go with Camel Pose, or Ustrasana. Here's how to do it!
Rabbit Pose, or Sasangasana, is a great release from backbends. Here's a how-to.
Seated Head-to-Knee Pose is back up as one of the closing postures. Here's how to do it.
Close out the practice with Half Lord of the Fishes Pose, or Ardha Matsyendrasana, on both sides to realign your spine. Here's how to do this great twist.
Kneeling and Pranayama
The Bikram sequence finishes in a kneeling posture, and a pranayama exercise. The pranayama used in Bikram is called Blowing in Firm, but you may know it as Breath of Fire. Here's how to practice it, along with it's amazing benefits!
That's it, yogis! Everything you need to know about the Bikram yoga sequence, and its postures. Have fun practicing!