Bikram Yoga Benefits & Postures

Benefits From The Postures

Pranayama: Deep Breathing

  • Good for mental relaxation
  • Helps high blood pressure
  • Relieves irritability
  • Helps with insomnia
  • Good for detoxification
  • Helps with anxiety and panic disorder
  • Exercises nervous, circulatory, and respiratory systems

Ardha-Chandrasana:  Half Moon Pose

  • Works with whole skeletal and circulatory system
  • Opens shoulder joints
  • Good for frozen shoulders
  • Relieves lower back pain
  • Good for abdominal obesity
  • Relieves bronchi distress
  • Good for sciatic deformities
  • Improves cell division
  • Stimulates the pituitary
  • Exercises colon, pancreas, kidneys, muscular, skeletal and glandular systems

Utkatasana:  Awkward Pose

  • Improves overall body strength
  • Opens pelvis
  • Relieves menstrual cramping
  • Shapes lower muscles
  • Cuts fat pocket under the butt
  • Aligns skeletal system
  • Good for digestion
  • Good for joint pain
  • Good for immune disorders
  • Good for arthritis of the knees
  • Improves flexibility in the toes and ankles
  • Relieves sciatica
  • Works liver, intestines, and pancreas

Garurasana: Eagle Pose

  • Works through 14 major joints of the body (shoulders, scapula, elbows, wrists, hips, knees, ankles)
  • Stretches central nervous system
  • Creates pressure on lymphatic glands
  • Strengthens lower extremities
  • Helps joint mobility at hip girdle
  • Improves balance
  • Good for varicose veins

Dandayamana-Janushirasana: Standing Head to knee Pose

  • Good for mental strength
  • Improves concentration
  • Strengthens mind/body connection
  • Uses all major muscle groups and internal organs (primary—digestive; secondary—reproductive)
  • Improves circulation and flexibility
  • Good for diabetes
  • Improves pancreatic functions
  • Strengthens back muscles

Dandayamana-Dhanurasana: Standing Bow Pulling Pose

  • Excellent for cardiovascular system
  • Increases circulation to heart and lungs
  • Opens diaphragm
  • Good for frozen shoulders
  • Improves elasticity of the spine (through compression)
  • Creates a marriage between strength and balance
  • Activates digestive system
  • Balances ovaries—good for infertility
  • Eliminates abdominal fat
  • Helps prostate problems

Tuladandasana: Balancing Stick Pose

  • Excellent for cardiovascular system
  • Increases blood flow all over the body, especially to the arteries of the heart
  • Clears blocked arteries
  • Prevents future cardiac problems
  • Relieves stress from the spine
  • Great for emotional problems
  • Good for varicose veins
  • Builds strength in lower extremities
  • Exercises pancreas, liver, spleen, nervous system, and circulatory system

Dandayamana Bibhaktapada Paschimotthanasana: Standing Separate Leg Stretching Pose

  • Good for brain problems (aneurysms and tumors)—increases circulation to the brain
  • Good for psychotic depressions—centers and stretches the spine where the nervous system is housed
  • Helps concentration
  • Good for abdominal obesity
  • Good for diabetes and hyperacidity
  • Increases circulation to the adrenal glands
  • Releases lower back
  • Exercises muscular, adrenal, and reproductive systems

Trikanasana: Triangle Pose

  • Works all muscles systems at the same time
  • Improves cardiovascular system
  • Good for kidneys, thyroid, and adrenal glands
  • Good for frozen shoulders
  • Centers the self
  • Rids saddlebags
  • Helps chemical imbalances
  • Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis, and menstrual disorders

Dandayamana-Bibhaktapada-Janushirasana: Standing Separate Let Head to Knee Pose

  • Helps depression and loss of memory
  • Helps abdominal obesity
  • Helps diabetes
  • Balances blood sugar
  • Compresses pancreas and kidneys
  • Exercises endocrine, digestive and reproductive systems

Tadasana: Tree Pose

  • Corrects bad posture
  • Creates hip and knee mobility
  • Creates total body traction
  • Balances coccyx
  • Tightens gluteus maximus
  • Releases abdominal tension
  • Releases inflammation of lower back
  • Good for circulatory disorders, arthritis, and rheumatism

Padangustasana: Toe Stand Pose

  • Creates balance in the body and mind
  • Strengthens stomach muscles
  • Strengthens weak joints
  • Good for arthritis in knees and legs

Savasana: Dead Body Pose

  • Relaxes body and mind
  • Relieves stress and tension
  • Energizes the body

Pavanamuktasana: Wind Removing Pose

  • Good for constipation, flatulence, and hyperacidity
  • Relieves low back pain
  • Good for abdominal muscles, helps tone abdominal wall
  • Massages ascending, descending, and transverse colon
  • Normalizes HCL acid

Sit-up

  • Strengthens abdominal muscles
  • Stretches leg muscles
  • Energizes body

Bhujangasana: Cobra Pose

  • Compresses and opens the spine
  • Strengthens lower, middle, and upper spine
  • Creates more elasticity in the whole spine
  • Increases tone of muscle fibers
  • Accelerates circulation of spinovial fluid
  • Relieves cervical spondylosis

Salabhasana: Locust Pose

  • Compresses and opens the spine
  • Strengthens lower, middle, and upper spine
  • Creates more elasticity in the whole spine
  • Increases tone of muscle fibers
  • Accelerates circulation of spinovial fluid
  • Relieves cervical spondylosis

Poorna-Salabhasana: Full Locust Pose

  • Compresses and opens the spine
  • Strengthens lower, middle, and upper spine
  • Creates more elasticity in the whole spine
  • Increases tone of muscle fibers
  • Accelerates circulation of spinovial fluid
  • Relieves cervical spondylosis

Dhanurasana: Bow Pose

  • Compresses and opens the spine
  • Strengthens lower, middle, and upper spine
  • Creates more elasticity in the whole spine
  • Increases tone of muscle fibers
  • Accelerates circulation of spinovial fluid
  • Relieves cervical spondylosis

Supta-Vajrasana: Fixed Firm Pose

  • Lubricates the joints (by putting pressure on the joints against the body)
  • Forms the abdominal muscles
  • Stretches hips and diaphragm
  • Relieves lower back pain
  • Slims thighs
  • Helps sciatica, rheumatism, gout, diabetes, and varicose veins

Ardha-Kurmasana: Half Tortoise Pose

  • Relieves stress, migraines, stomach discomfort, digestion problems and constipation
  • Sends blood from knees to toes, and to the brain
  • Stretches the spine
  • Increases circulation to the heart
  • Cures insomnia
  • Stretches lower lungs—good for asthma
  • Increases flexibility in the hips

Ustrasana: Camel Pose

  • Compresses spine—cures back problems
  • Opens rib cage, heart, lungs, and digestive system
  • Stimulates the nervous system
  • Great for lungs and any problem in the bronchial plexus
  • Strengthens back and shoulder muscles
  • Improves flexion of the neck
  • Stretches the throat
  • Sends fresh blood to the kidneys
  • Eliminates toxins

Sasangasana:Rabbit Pose

  • Cures insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies, and glandular defects
  • Compresses the thyroid
  • Balances hormones
  • Improves flexibility of the scapula
  • Stimulates the nerves behind the eyes

Janushirasana with Paschimotthanasana: Head to Knee with Stretching Pose

  • Stimulates thymus, digestion, and immune system
  • Improves flexibility of sciatica and ankle joint
  • Stretches and strengthens pelvic girdle, hip joints, shoulder muscles and spine
  • Increases circulation to the liver, spleen and pancreas

Ardha-Matsyendrasana: Spine Twisting

  • Compresses and stretches spine, improving elasticity and  flexibility
  • Detoxifying
  • Opens bronchial muscles and rib cage
  • Good for abdominal muscles
  • Prevents slipped discs
  • Increases circulation to spinal nerves, veins, and tissues
  • Relieves back pain and deformity in lumbar region of the spine
  • Helps arthritis of the knee and sciatica
  • Massages kidneys, liver, gall bladder, spleen, and pancreas

Kapalbhati in Vajrasana: Blowing in Firm Pose

  • Detoxifying—cleansing life force
  • Brings mental clarity
  • Forms abdominal muscles
  • Normalizes bowels
  • Energizes the body
  • Improves oxygenation to the body
  • Increases circulation
  • Good for the heart, high blood pressure, and respiration