Yoga Sequences

Bikrams beginning yoga class

Posted on 2019-01-14


The sequence of the Bikram yoga poses sometimes referred to as the 26+2, is a system of hatha yoga poses and was created sometime in the early seventies by Bikram Choudhury. The 26 postures are picked from the classic 84 series by Bikram Choudhury's guru "Yogindra"  Bishnu Ghosh brother of Paramahansa Yogananda founder of the self-realization fellowship.

The series that Bikram calling Bikram's beginning yoga class is performed in a room that is heated to 40 degrees Celsius and takes around 90 min including the Shavasana. All postures are done twice with a couple of exceptions (Tree pose, Toe stand pose, and Spine twisting pose. The sequence is always practiced the same way and the certified yoga teacher is to follow certain instructions. 


How do I know it is a Bikram yoga class?


  • Class always start with Pranayama deep breathing
  • The sequence of poses is always practiced the same way and the certified yoga teacher is to follow certain instructions. 
  • Breathing through the nose during whole class
  • Eyes open whole class
  • The yoga teacher is not practicing with class, only teaching by verbal instructions and no hands-on corrections
  • Yoga class is alignment focused with a lot of verbal instructions 
  • Class always ends with Kaphalabati


Down below is the correct order that postures are practiced also alignment cues you might here in class.


Pranayama - Standing deep breathing

Feet together toes and heels touching, knuckles to chin at all times


Ardha chandrasana with Pada hastasana - Half moon pose with hands to feet pose

Interlace your fingers make a nice and tight grip, straighten your arms completely 


Utkatasana  - Awkward pose

Stomach in, chin up, chest up, body in the heels, sit down more


Garurasana - Eagle pose

Squeece your knees together, pull your elbows down


Dandayamana janushirasana - Standing head to knee pose

Stomach in, kick heel forward, lock the knee


Dandayamana dhanurasana - Standing bow pulling pose

Hold your foot from the inside at the ankle, kick right back an up 


Tuladandasana - Balancing stick pose

Come down until your whole body is parallel to the floor, stretch and stretch and stretch


Dandayamana biphaktapada paschimotthanasana - Standing separate leg stretching pose

Pick up your heels from outside, body weight on toes, chin away from chest


Trikanasana - Triangle pose

Stretch up and down like a natural human traction


Dandayamana biphaktapada janushirasana -  Standing separate leg head to knee pose

Stretch up, tuck your chin into your chest, round your spine


Tadasana - Tree pose

Stand tall, straighten spine, firm buttock, lock the knee


Padangustasana - Toe stand pose

Fold from the hip, sit on the heel, palms together in namaskar


Savasana - Dead body pose

Heels together, palm open, eyes open, mouth closed


Pavanamuktasana - Wind removing pose

Tight grip, elbows in, pull knee down towards shoulder


Situp

Feet together, flex your toes, arms overhead, sit up double exhale


Bhujangasana - Cobra pose

Elbows in and down, chin away from the chest, look up and lift up


Salabhasana - Locust pose

Kiss the towel, lift both legs up, don't give up


Poorna Salabhasana - Full locust pose

Inhale, look up, arms up and back


Dhanurasana - Bow pose

Chin away from chest, look up, kick and kick


Supta vajrasana - Fixed firm pose

Inhale lift chest, knees together


Ardha kurmasana - Half tortoise pose

Active stretch, keep stretching forward, sit down on heels


Ustrasasna - Camel pose

Hips forward, chest up, chin up, look back, inhale go back


Sasangasana - Rabbit pose

Little weight on head, stomach in and hips up


Janushirasana with paschimottanasana - Head to knee with stretching pose

Good grip with interlaced fingers, elbows in, face closer to stomach


Ardha Matsyendrasana - Spine twisting pose

Find length on inhale, twist on exhale


Kapalabathi in vajrasana - Blowing in firm pose

Spine straight, relax belly, passive inhale and active exhale through lips






Bikram beginning yoga class audio recording with Esak Garcia 




What are the benefits of Bikram hot yoga?

Some benefit could be 


  • Improves the flexibility
  • Stimulates internal organs
  • Increase circulation
  • Can reduce lower back pain
  • Stimulate digestive system, Improved digestion
  • Improves concentration
  • Clears the mind 



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