Bikram Yoga

Bikram Yoga is a series of 26 postures selected by Bikram Chouduory performed in a specific order to maximize structural alignment and organ function benefits. Bikram yoga is the original popular hot yoga method. Bikram and other hot yoga methods are practiced in heated studios with temperatures of 98 to 104 degrees. We have a lovely yoga studio that we heat for Bikram classes on a jungle mountainside near the beach where you can join us for a yoga retreat in Costa Rica.

The Bikram series of yoga postures convey structural alignment benefits and organ function benefits. The heat increases muscle flexibility allowing deeper stretching and greater organ function benefits. Along with structural alignment and breathing, Bikram yoga focuses on using compression and extension of body compartments to provide increased blood circulation and contributes to healthy organ function.

In his recent book Outliers, Malcom Gladwell proposes that one of the key components of excellence in any endeavor is repeated intelligent practice over time and the other is mentoring. You can get amazing health benefits practicing yoga on your own over time, but if you are just starting out, imagine how much you can multiply those benefits if you start out right from the beginning by finding a great teacher?

We present the Bikram series here for those interested in taking up the practice but recommend you start out with a class. If you do "try this at home" be careful, and be aware that there are huge amounts of subtle but important details that you can best get from an instructor that are not included here. Also we highly recommend the buddy system in case of collapse if you are going to be using heat.

Bikram Yoga Posture Series List

Here is a list of the postures in the Bikram yoga series.

  • Standing Deep Breathing
  • Half Moon Pose - Ardha Chandrasana
  • Hands To Feet Pose - Pada-Hastasana
  • Awkward Pose - Utkatasana
  • Eagle Pose - Garudasana
  • Standing Head To Knee Pose- Dandayamana Janushirasana
  • Standing Bow Pulling Pose - Dandayamana Dhanurasana
  • Balancing Stick Pose - Tuladandasana
  • Standing Separate Leg Stretching Pose -Dandayamana Bibhaktapada Paschimottanasana
  • Triangle Pose - Trikonasana
  • Standing Separate Leg Head To Knee Pose - Dandayamana Bibhaktapada Janushirasana
  • Tree Pose - Tadasana
  • Toe Stand Pose - Padangustasana
  • Dead Body Pose - Savasana
  • Wind Removing Pose - Pavanamuktasana
  • Sit up
  • Cobra Pose - Bhujangasana
  • Locust Pose - Salabhasana
  • Full Locust Pose - Poorna Salabhasana
  • Bow Pose - Dhanurasana
  • Fixed Firm Pose -Supta Vajrasana
  • Half Tortoise Pose - Ardha Kurmasana
  • Camel Pose - Ustrasana
  • Rabbit Pose - Sasangasana
  • Head To Knee Pose with Stretching Pose - Janushirasana with Paschimottanasana
  • Spine Twisting Pose - Ardha - Matsyendrasana
  • Blowing In Firm - Khapalbhati


Come practice Bikram yoga with us at a Bikram Yoga Retreat in Costa Rica.


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