26 Poses of Bikram Yoga

The sequence of the 26 postures of Bikram Yoga is as follows:

  1. Pranayama Series (Standing Deep Breathing Pose)
  2. Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet)
  3. Utkatasana (Awkward Pose)
  4. Garurasana (Eagle Pose)
  5. Dandayamana-Janushirasana (Standing Head to Knee Pose)
  6. Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
  7. Tuladandasana (Balancing Stick Pose)
  8. Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
  9. Trikanasana (Triangle Pose)
  10. Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose )
  11. Tadasana (Tree Pose)
  12. Padangustasana (Toe Stand Pose)
  13. Savasana (Dead Body Pose)
  14. Pavanamuktasana (Wind Removing Pose)
  15. Sit-up
  16. Bhujangasana (Cobra Pose)
  17. Salabhasana (Locust Pose)
  18. Poorna-Salabhasana (Full Locust Pose)
  19. Dhanurasana (Bow Pose)
  20. Supta-Vajrasana (Fixed Firm Pose)
  21. Ardha-Kurmasana (Half Tortoise Pose)
  22. Ustrasana (Camel Pose)
  23. Sasangasana (Rabbit Pose)
  24. Janushirasana with Paschimotthanasana (Head to Knee Pose)
  25. Ardha-Matsyendrasana (Spine Twisting Pose)
  26. Khapalbhati (Blowing in Firm Pose)

Bikram Pose 1 Pranayama

Pranayama standing deep breathing


  • 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

Bikram Pose 2 -Ardha Chandrasana with Pada Hastasana

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


  • 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 3 Utkatasana
Utkatasana Awkward pose
  • 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 4 Garurasana

Garurasana Eagle pose


  • 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 5 Dandayamana Janushirasana

Dandayamana Janushirasana Standing head to knee pose


  • 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 6 Dandayamana Dhanurasana

Dandayamana Dhanurasana Standing bow pulling pose


  • 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 7 Tulandandasana

Tulandandasana Balancing stick pose


  • 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



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