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Gallery ~ Postures

Learn about the 26 postures and two breating excercises, and the therapeutic benefits unique to Bikram's Hot Yoga.

1. Standing Deep Breathing (Pranayama Series)

  • This breathing exercise teaches you to use 100% capacity of your lungs
  • Increase circulation to the whole body waking everything up & preparing the muscles for action
With permission,, copyrighted
2. Half Moon Pose with Hands To Feet Pose (Ardha Chandrasana With Pada-Hastasana)

Benefits of the Half-Moon Pose :

  • Gives quick energy & vitality
  • Improves & strengthens every muscle in central part of the body, especially the abdomen
  • Increases flexibility of the spine
  • Corrects bad posture
  • Promotes proper kidney function
  • Helps to cure enlargement of the liver & spleen, dyspepsia, & constipation
  • Increases flexibility & strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, & trapezius muscles

Benefits of the Hands-To-Feet pose:

  • Increases flexibility of the spine & sciatic nerves & most of the tendons & ligaments of the legs
  • Strengthens biceps of thighs & calves
  • Greatly improves blood circulation in the legs & to the brain
  • Strengthens rectus abdominus, gluteus maximus, oblique, deltoid, & trapezius muscles

Both poses firm & trim the waistline, hips, abdomen, buttocks & thighs



With permission,, copyrighted

3. Awkward Pose (Utkatasana)
  • Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible.
  • Firms the upper arms
  • Increases blood circulation in the knees & ankle joints
  • Relieves rheumatism, arthritis, & gout in the legs.
  • Helps to cure slipped disc & lumbago in lower spine
With permission,, copyrighted
4. Eagle Pose (Garurasana)
  • Supplies fresh blood to the sexual organs & kidneys, increasing sexual power & control.
  • Helps firm calves, thighs, hips, abdomen, & upper arms
  • Improves he flexibility of the hip, knee & ankle joints
  • Strengthens lattisimus dorsi, trapezius, & deltoid muscles
With permission,, copyrighted
5. Standing Head to Knee (Dandayamana-Janushirasana)
  • Helps develop concentration, patience, & determination
  • Tightens abdominal & thigh muscles
  • Improves flexibility of sciatic nerves
  • Strengthens the tendons, biceps of the thigh muscles & hamstrings in the legs, in addition to the deltoid, trapezius, latissiumus dorsi, scapula, biceps & triceps
With permission,, copyrighted
6. Standing Bow (Dandayamana-Dhanurasana)
  • Transfers circulation from one side of the body to the other, equalising it - circulating fresh blood to each internal organ & gland
  • As in standing head to knee, this posture helps develop concentration, patience & determination.
  • Firms abdominal wall & upper thighs, & tightens upper arms, hips & buttocks
  • Increases the size & elasticity of the rib cage & lungs
  • Improves flexibility & strength of lower spine & most of the body's muscles
With permission,, copyright
7. Balancing Stick Pose - (Tuladandasana)
  • Perfects control & balance by improving physical, psychological & mental powers
  • Firms hips, buttocks, upper thighs as well as providing the same benefits as Standing Head To Knee
  • Increases circulation, strengthen the heart muscles & stretches capacity of the lungs
  • Strengthens & improves the flexibility of latissimus, deltoid & trapezius muscles
  • Improves flexibility, strength & muscle tone of shoulders, upper arms, spine & hip joints
With permission,, copyrighted
8. Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana)
  • Cures & prevents sciatica by stretching & strengthening the sciatic nerves & tendons of the legs
  • Helps the functioning of most internal abdominal organs, especially the small & large intestines
  • Improves muscle tone & flexibility of thighs & calves
  • Improves flexibility of the pelvis, ankles, hip joints & the last five vertebrae of the spine
With permission,, copyrighted
9. Triangle (Trikanasana)
  • Improves every muscle, joint, tendon & internal organ in the body
  • Revitilizes nerves, veins, & tissues
  • Helps cure lumbago & rheumatism of the lower spine by flexing & strengthening the last five vertebrae, & improves crooked spines
  • Most important pose to increase the strength & flexibility of the hip joint & of the muscles of the side of the torso.
  • Also firms upper thighs & hips, trims the waistline & improves the deltoid, trapezius, scapula & latissimus muscles
With permission,, copyrighted
10. Standing Separate Leg Head To Knee (Dandayamana-Bibhaktapada-Janushirasana)
  • Same benefits as those of the Hands to Feet Pose
  • Also slims abdomen, waistline, hips, buttocks & upper thighs
With permission,, copyrighted
11. Tree Pose (Tadasana)
  • Improves posture & balance
  • Increases flexibility of the ankles, knees & hip joints
  • Prevents hernia by strengthening the internal oblique muscles
With permission,, copyrighted
12. Toe Sand (Padangustasana)
  • Develops psychological & mental powers - especially patience
  • Helps cure gout & rheumatism of the knees, ankles & feet
  • Helps cure hemorrhoid problems
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13. Dead Body Pose (Savasana)
  • Returns blood circulation to normal
  • Teaches complete relaxation
  • This pose is done after each pose that follows
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14. Wind Removing Pose (Pavanamuktasana)
  • Cures & prevents flatulence
  • Improves flexibility of the hip joints
  • Firms the abdomen, thighs & hips
With permission,, copyrighted
14. Sit-Up
  • Strengthen & tighten the abdomen & increase flexibility of the spine
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16. Cobra Pose (Bhujangasana)
  • Increases spinal strength & flexibility
  • Helps prevent lower backache
  • Helps cure lumbago, rheumatism & arthritis of the spine
  • Relieves menstrual problems (irregularity, cramps, backache)
  • Cures loss of appetite
  • Helps correct bad posture
  • Improves the functioning of the liver & spleen
  • Strengthens the deltoids, trapezius & triceps
With permission,, copyrighted
17. Locust (Salabhasana)
  • Same benefits as the Cobra pose, but more potent in the cure of any back or spinal problem such as gout, slipped disc, & sciatica.
  • Cures tennis elbow & excellent for firming buttocks & hips
With permission,, copyrighted
18. Full Locust (Poorna-Salabhasana)
  • Same therapeutic benefits as Cobra pose & same upper body benefits as the Standing Bow Pulling pose.
  • Firms abdominal muscles, upper arms, hips & thighs
With permission,, copyrighted
19. Bow Pose (Dhanurasana)
  • Improves the functioning of the large & small intestines, live, kidneys & spleen
  • Helps straighten rounded spines
  • Relieves backaches
  • Improves pigeon chest by opening rib cage, permitting maximum expansion of lungs & increased oxygen intake
  • Revitalizes all spinal nerves by increasing circulation to the spine
  • Improves digestion & strengthens abdominal muscles, upper arms, thighs & hips
  • Improves flexibility of the scapula, latissiumus, deltoid, & trapezius muscles
With permission,, copyrighted
20. Fixed Firm (Supta-Vajrasana)
  • Helps cure sciatica, gout, & rheumatism in the legs
  • Slims thighs, firms calf muscles & strengthens the abdomen
  • Strengthens & improves flexibility of lower spine, knees & ankle joints
With permission,, copyrighted
21. Half Tortoise (Ardha-Kurmasana)
  • Provides maximum relaxation
  • Cures indigestion & stretches lower part of the lungs, increasing blood circulation to the brain
  • Firms abdomen & thighs
  • Increases the flexibility of hip joints, scapula, deltoids, triceps & latissimus dorsi muscles
With permission,, copyrighted
22. Camel (Ustrasana)
  • Stretches the abdominal organs to the maximum & cures constipation
  • Also stretches the throat, thyroid gland & parathyroids
  • Like Bow Pose, it opens a narrow rib cage to give more space to the lungs
  • Improves flexibility of the neck & spine & relieves backache
  • Firms & slims the abdomen & waistline
With permission,, copyrighted
23. Rabbit (Sasangasana)
  • Produces the opposite effect of camel, giving maximum longitudinal extension of the spine
  • Because it stretches the spine, it permits the nervous system to receive proper nutrition
  • Maintain the mobility & elasticity of the spine & back muscles
  • Improves digestion & helps cure colds, sinus problems, & chronic tonsilitis
  • Has a wonderful effect on the thyroid & parathyroid glands
  • Improves the scapula & trapezius & helps children reach their full growth potential
With permission,, copyrighted
24. Head To Knee Pose With Stretching Pose (Janushirasana with Pachimotthanasana)

Head To Knee Pose:

  • Helps to balance blood sugar level.
  • Improves flexibility of the sciatic nerves, ankles, knees & hip joints
  • Improves digestion
  • Enhances proper functioning of the kidneys
  • Expands the solar plexus

Stretching Pose:

  • Relieves chronic diarrhea by improving circulation to the bowels
  • Increases circulation to the liver & spleen & improves digestion
  • Increases flexibility of the trapezius, deltoid, erectus femoris, & biceps muscles, sciatic nerves, tendons, hip joints & the last five vertebrae of the spine



With permission,, copyrighted

25. Spine Twisting Pose (Ardha-Matsyendrasana)
  • Twists the spine from top to bottom at the same time, as a result increases circulation & nutrition to the spinal nerves, veins & tissues and improves spinal elasticity & flexibility of the hip joints.
  • Helps cure lumbago & rheumatism of the spine
  • Improves digestion, removes flatulence from intestines
  • Firms the abdomen, thighs & buttocks
With permission,, copyrighted
26. Blowing In Firm (Kapalbhati)
  • This is the last breathing exercise in Bikram's Beginning Yoga series which strengthens all the abdominal organs & increases the circulation.
  • Makes abdominal wall strong & trims the waistline
With permission,, copyrighted


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Bikram Yoga is beginner friendly.
All Classes are 90 minutes.
Doors open 30 minutes prior to classes.
First time students please arrive at least 15 minutes early, earlier if possible.
Wear comfortable exercise clothing.
You will need a mat, towel and water - you can hire and/or buy them at the studio, or bring your own.
Change rooms and showers at both studios.
Arrive with an empty stomach.
No need to book.

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