Bikram Yoga: 26 Poses for Wellness, Benefits, and Full Breakdown.
The Bikram Yoga system consists of a fixed program with 26 postures and two breathing exercises to be done in a hot place (usually 105 oF or 40.6 oC with 40 percent of relative humidity) and its practitioners in various parts of the world find it interesting due to the different challenges and high rewards.
Bikram Yoga Sequence: Benefits, Breakdown of All 26 Poses Explained
The Bikram Yoga system consists of a fixed program with 26 postures and two breathing exercises to be done in a hot place (usually 105 oF or 40.6 oC with 40 percent of relative humidity) and its practitioners in various parts of the world find it interesting due to the different challenges and high rewards. This challenging program was created by Bikram Choudhury and designed to every body structure, including bones, skin, and aiming to improve the level of body flexibility, strength, and mental fortitude.
The positives of the Bikram Yoga Sequence:
Enhanced Range of Motion and Flexibility: The muscles become more flexible and can be stretched better due to the warmth and therefore the joint mobility and general flexibility is enhanced. This is of great advantage to those who are having stiff joints or low mobility.
Increased Strength and Endurance: The exercises help in creating isometric body strength through holding each position during time. Muscular endurance is also guaranteed to grow due to the repetitive essence of the sequence.
* Enhanced Cardiovascular Health: The difficulty of the practice and the heat cause an increase in the heart rate, offering a cardio workout, which makes the heart stronger and positively affects circulation.
* Detoxification: Excessive sweating in the hot room helps the body to excrete toxins, which improves the quality of the skin and breaks out the body with a cleaning sensation.
Stress Relief and Clarity of Mind: The calm concentration necessary to practice the poses as well as the breathing in time with the rhythm can calm the thoughts, eliminate stress, and enhance clarity of mind and discipline.
All 26 break down-
* Standing Deep Breathing (Pranayama): Expands the lungs and oxygenates the body.
Half Moon Pose to Hands to Feet Pose (Ardha-Chandrasana to Pada-Hastasana): The side, spine and hamstring area stretch, making flexible.
* Awkward Pose (Utkatasana- strengthens legs, core and glutes), balance.
* Eagle Pose (Garurasana): Hip, shoulder and ankle stretching, enhances joint mobility.
* Standing head to knee pose (Dandayamana-Janushirasana): strengthens legs and core, stretches neck, hamstrings and calves, improves balance.
* Standing Bow Pulling Pose (Dandayamana-Dhanurasana): This pose develops strength in the entire backbody, opens the chest, and balances oneself.
* Balancing Stick Pose (Tuladandasana): It strengthens the core, legs, and back and balances and corrects posture.
* Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimottanasana): Stretches the hamstrings, calves, and spine to enhance flexibility.
* Triangle Pose (Trikanasana): This pose stretches the sides of the body, spine, and hamstrings, and strengthens the legs.
* Standing Separate Leg Head to Knee Pose (Dandayamana-Bibhaktapada-Janushirasana): Great for deep hamstring and spine stretch.
Tree Pose (Tadasana): Builds balance and strengthens ankles and legs.
* Toe Stand Pose (Padangustasana): Strengthens the feet and ankles for better balance.
* Dead Body Pose (Savasana): It is the relaxation pose that absorbs the benefits from all the preceding ones.
* Sit Up: Tone abdominal muscles.
* Cobra Pose (Bhujangasana): Strengthens the spine, opens the chest, and improves spinal flexion.
* Locust Pose (Salabhasana): Strengthens the upper and lower back.
* Full Locust Pose (Poorna-Salabhasana): Deeper backbend, strengthens entire back.
* Bow Pose (Dhanurasana): Deep backbend, opens the chest, and improves spinal flexibility.
* Fixed Firm Pose (Supta-Vajrasana): Stretches the hips, knees, and ankles, increasing flexibility in the lower body.
* Half Tortoise Pose (Ardha-Kurmasana): Deep forward fold, calming the nervous system, and stretching the spine.
* Camel Pose (Ustrasana): Deep backbend, opening the chest and increasing the range of motion within the spine.
* Rabbit Pose (Sasangasana): Forward fold stretching the spine and calming the nervous system.
* Head to Knee with Stretching Pose (Janushirasana with Paschimottanasana): Deep stretch for the hamstring and spine.
* Spine Twisting Pose (Ardha-Matsyendrasana): Increases flexibility of the spine and detoxifies the internal organs.
* Kapalbhati in Blowing in Firm Pose: Cleansing breath that increases lung capacity.
* Final Savasana: Deep relaxation and allows the body to integrate the practice.
The Bikram sequence is certainly challenging, as it offers a complete approach to health and well-being. The specific nature of the sequence and heated environment creates a powerful and unique practice, one that many consider a true transformation of the body and mind.
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