Below are the poses in exact sequence, as well as the benefits that the practitioner should receive.
For maximum benefit and to avoid any injury, it is highly recommended to perform and practice these poses under the supervision of a certified Bikram Yoga teacher and preferably at a certified Bikram Yoga school.
Pranayama (deep breathing)
It brings fresh oxygen-containing blood to every muscle in the body, heats your body and prepares you for a standing series.
Ardha Chandrasana with Pada-Hastasana (Half mood with arm / leg position)
It improves the flexibility of the spinal cord, blood circulation and oxygen throughout the body and revitalizes the nervous system. Increases flexibility in the spinal and sciatic nerves and tones the muscles in the abdomen.
Utkatasana (clumsy pose)
Strengthens and strengthens the muscles of the thigh, calf, thighs, deltoids and triceps. Increases blood flow to the joints of the ankle, knee and hip joint, removing arthritis and gout.
Garurasana (Eagle Pose)
It works on all 14 major joints all over the body, 7 on each side, creating pressure in the joints, then released. Massages reproductive organisms that increase vitality.
Dandaianana Yanu Shirasana (Permanent head to knee pose)
Helps to develop concentration and determination. It improves the flexibility of the sciatic muscles, develops strength in the muscles of the abdominal cavity, thigh and hamstring.
Dandiamana-Dhanurasana (Possessed)
Improving blood circulation in the heart and lungs. Reduces back pain, improving spinal flexibility.
Tulandasana (Balancing Stick)
It improves blood circulation through the body, increases heart rate and opens the chest, which improves the ability of the lungs. Strengthens the hips, buttocks, hips, shoulders and shoulder muscles.
Dandayamana-Bibhaktapada-Pashimottanasana (Constant split leg stretch)
Opens the adrenal glands and improves blood circulation to bran. A whole body pull from the hamstring and thighs to your lower, middle and upper spine.
Trikanasana (triangular pose)
Every muscle, joint, tendon, nerve and tissue in the body works, the connection between the heart and the lungs, bringing balance to your vital organs. Strengthens the hamstring, quadriceps and calf muscles.
Dandaaman-Bibhakapad-Yanushirasana (Standing separate head to knee)
Compresses the pancreas, thyroid and kidneys. Good for balancing blood sugar and increasing metabolism.
Tadasana (Tree Pose)
The opening of the hip joint and pelvis.
Padangustasana (Foot Table)
Strengthens weak joints and abdominal muscles. Build definition and concentration in mind and body.
Savasana (postures of the dead body)
Slows the heart rate, allows the body to be discharged, and breathing returns to normal.
Pavanamuktasana (reason for removing the wind)
Opens and improves flexibility in the hip joints. Improves the digestive system, stimulating the liver and spleen.
Sit down
Strengthens and tightens the abdominal muscles
Bhujangasana (cobra pose)
Strengthens the lower spine, preventing osteoporosis.
Salabhasana (Locust pose)
Strengthening the upper spine, giving strength and balance to both sides of the body.
Poorna-Salabhasana (Full Locust Display)
Strengthen the middle directory.
Dhanurasana (Pose of Worship)
Opening of the shoulders and throat, strengthening of the entire spine, elimination of scoliosis.
Sutta Vajrasana (Fixed Firm)
Opening the knee and ankle joints helps treat sciatica and gout.
Ardha Kurmasan (sex turtle)
Strengthening and lengthening of the shoulder, lattice and dorsal muscles. Ensuring maximum relaxation of the body and spine. Increases blood flow to the brain, enhancing memory and mental consciousness. Brings balance to your sleep schedule.
Utrasana (camel poses)
Maximum compression of the spine, increasing flexibility and strength of the spine. Opening of the chest and throat and stimulation of the entire nervous system.
Sasangasana (Rabbit pose)
Stretches and lengthens the entire spine and back, stimulating blood flow through the body, bringing fresh oxygen to the head.
Janushirasana w / Paschimottanasana (Head to knee pose with tension pose)
Increases the flexibility of the hamstring and shoulder muscles, opens your hip joints and improves spinal flexibility by extending the last five vertebrae. Increases blood flow to the spleen, liver, pancreas, intestines, thyroid and thymus.
Ardha Matsyendrasana (Rotate the spine)
Having brought flexibility and blood circulation to each vertebra of the spine, release tension.
Hapalbhati (blowing in the firm)
Resoks the body, carrying it toxins in the lungs, reviving and renewing.
