True Bikram Yoga

Change your life in 90 minutes

Postures


Standing Series:

Pranayama Breathing
  • Increases circulation to the whole body preparing muscles for action
  • Expands rib cage

Half-Moon w/ Hands to Feet
  • Strenthens the core muscles of the body
  • Increases flexibility to the spine
  • (Hands to Feet) increases flexibility of the sciatic nerves
  • Improves circulation
  • Trims waist, hips, abdomen, butt & thighs

Awkward
  • Strenthens thigs, calves & hips & improves flexibility
  • Firms the upper arms
  • Increases circulation in knees & ankles
  • Relieves arthritis, rheumatism & gout in legs
  • Cures spinal disc herniation & lumbago

Eagle
  • Provides fresh blood to sexual organs & kidneys to improve sexual vitality & control
  • Good for reproductive health

Standing Head to Knee
  • Strenthens hamstring & leg muscles
  • The front side compression when bringing head to knee flushes abdominal organs, gall bladder, pancreas & spleen
  • In women it also flushes the uterus & ovaries
  • Tightens abdominal muscles

Standing Bow Pulling
  • Circulates fresh blood to internal organs & glands
  • Increases the elasticity of the rib cage & lungs
  • Firms abdominal wall, upper thigs, upper arms, hips & buttocks

Balancing Stick
  • Sends high speed blood back ot the heart especially the lower regions
  • Cleans veins & arteries
  • Sends fresh blood to the brain improving concentration
  • Improves posture & balance

Standing Separate Leg Stretching
  • Stretches & strengthens the sciatic nerves & tendons in the legs
  • Improves function of abdominal organs, especially the intestines
  • Tones thighs & calves
  • Improves flexibility of the last five vertebrae of the spine

Triangle
  • Increases strength & flexibility of the hips
  • Tones the muscles on the sides of torso including obliques & intercostals
  • Works the heart & lungs together
  • Slims the waistline

Standing Separate Leg Head to Knee
  • Trims abdomen, waistline, hips, buttocks & thighs
  • Massages & compresses the thyroid gland to regulate metabolism & improve the immune system

Tree
  • Improves posture & balance
  • Increases flexibility of ankles, knees & hips
  • Strengthens the internal obliques & helps to prevent hernias

Toe Stand
  • Improves flexibility of knee & hip joints
  • Therapeutic for gout & rheumatism in knees, ankles, & feet.
  • Develops mental strength
Floor Series:

Savasana
  • Facilitates powerful blood flow then returns circulation to normal
  • Internally cleanses the body
  • Teaches the body to completely relax

Wind Removing
  • Massages, ascending, descending & transverse colons respectively
  • Strengthens the arms
  • Prevents flatulence
  • Improves hip flexibility & firms abdomen & thighs

Sit Up (Not pictured)
  • Strengthens & tones the abdomen
  • Improves flexibility in spine

Cobra
  • Strengthens the lumbar spine & relieves lower back pain
  • Combats herniated discs in lumbar spine
  • Improves digestion, appetite & function of liver & spleen
  • Relieves menstrual disorders
  • Raises low blood pressure
  • Strengthens deltoids, traps, & triceps

Locust
  • Even more potent in relieving back problems than Cobra
  • Cures herniated disc & sciatica
  • Strengthens upper spine
  • Stretches arms & relieves tennis elbow
  • Helps to rid the legs of varicose veins

Full Locust
  • Therapeutic for scoliosis, kyphosis, spondylosis & herniated discs
  • Opens rib cage & improves elasticity
  • Firms abdominal muscles, upper arms, hips & thighs

Bow
  • Opens rib cage & expands the lungs
  • Revitalizes spinal nerves by increasing circulation
  • Relieves back pain & straightens rounded spines
  • Strengthens & stretches the abdominal wall, aids in digestion & fights constipation
  • Combats bronchitis & diabetes
  • Improves function of the large & small intestine, liver, kidneys & spleen

Fixed Firm
  • Improves flexibility of lower spine, hips, knees & ankles
  • Increases circulation to lower limbs
  • Therapeutic for low back pain, sciatica, rheumatism & varicose veins
  • Strengthens psoas muscles
  • Prevents hernias
  • Beneficial to spleen, liver, lymphatic & immune systems

Half Tortoise
  • Enhances longevity
  • Alleviate tight neck & shoulders
  • Increases blood flow to the brain improving memory & mental clarity
  • Stretches the lower lobes of the lungs, good for asthma
  • Counters indigestion, flatulence, constipation & irritable bowel syndrome
  • Increases hip joint flexibility
  • Alleviates headaches & provides relaxation benefits

Camel
  • Maximum compression of the spine to stimulate the nervous system
  • Improves flexibility of neck & spine
  • Relieve back ache & therapeutic for degenerative spinal problems
  • Stretches abdominal organs helping constipation
  • Stretches throat, thyroid & parathyroid glands
  • Opens ribcage & expands lungs
  • Firms & slims abdomen & waistline

Rabbit
  • Maximum extension of the spine increasing mobility & elasticity of spine & back muscles
  • Expedites replenishment of nervous system with fresh blood & oxygen
  • Relieves tension in neck, back, & shoulders
  • Alleviates cold, sinus problems & chronic tonsillitis
  • Compresses thyroid & parathyroid glands
  • Therapeutic for insomnia, diabetes, & depression

Head to Knee with Stretching
  • Balances blood sugar levels
  • Improves flexibility of sciatic nerves, hips, knees & ankles
  • Improves digestion & enhances kidney function
  • Excellent for immune & lymphatic systems
  • Increases circulation to liver, spleen, pancreas, thyroid, parathyroid, thymus & intestines
  • Good for allergies & arthritis
  • Relieves chronic diarrhea & improves circulation to the bowels
  • Stretching increases flexibility in the last five vertebrae of the spine

Spine Twist
  • Twists spine from top to bottom, increasing circulation to all spinal nerves, veins & tissues
  • Improves elasticity of the spine, opens hip joints & relieves low back pain
  • Prevents slipped discs, rheumatism in the spine, kyphosis, scoliosis, cervical spondylosis, & arthritis
  • Calms the nervous system
  • Improves digestion & removes flatulence from the intestines

Blowing in Firm
  • Improves digestion & circulation
  • Increases elasticity of lungs
  • Strengthens abdominal organs
  • Trims waistline
-->