Bikram Yoga Poses For Beginners And Their Benefits
Bikram yoga was created by yoga Bikram Choudhury in the early 1970s. It is unique because it encourages the body to detoxify as well as increasing overall body fitness. Here at the best Bikram yoga poses.
Half-moon pose (Ardha chandrasana)
The half-moon yoga pose is a balancing in a standing pose that is quite challenging especially for beginners. You need to know some fundamental basic skills of a yoga pose to be able to do the triangle pose before you embark on doing the half-moon pose. You would want to start from a triangle pose to half moon pose to have a flow of the sequence.
Steps to perform Half-moon pose (Ardha chandrasana):
- This pose is done by beginning with the triangle pose with the right leg forward while the right knee is softly behind your hip.
- Bring the right and towards your right foot and ensure it is under the shoulder so that you can set it up correctly.
- Place the foot six inches to the right food and your hands with its fingertips on the floor.
- Straighten your right leg smoothly as you lift your left foot from the floor but ensure it is straight as possible.
- Open the hips and let the left leg be over the right leg. Bring your left leg parallel to the floor and flex the left foot as you point towards the left side of the room.
- Try to balance the right leg and reach out to the left towards the ceiling which opens your chest and makes a straight line with the left and the right arms being perpendicular to the floor.
- Finally, gaze towards the left fingertips and maintain the balance of about five breaths before releasing the pose.
Benefits of Half-moon pose (Ardha chandrasana):
- This pose helps in strengthening hamstrings, thighs, and ankles to improve your core strength and balance.
- If you are an athlete then this pose will be very beneficial before you get into your daily activities.
Precautions for doing Half-moon pose (Ardha chandrasana):
- Do not rotate your chest towards the floor because you will strain.
- You should also ensure that you have placed a block to support your right hand, which gives it an elevation to allow the chest to open effectively as you position your hands to the ceiling.
Awkward Pose (Utkatasana)
This is a standing pose that helps in strengthening your upper and lower back. It is a transitional pose that lays a platform for other poses.
Steps to perform Awkward Pose (Utkatasana):
- You can do this pose anywhere by bending your knees until they are parallel to the floor.
- Keep your knees together and slightly separated to allow you to get stability.
- Place your fingertips on the floor and ensure they are getting low keep.
- Keep your butt low and your knees bent as you lift your hands.
- Do this position for up to 5 to 10 minutes.
Benefits of Awkward Pose (Utkatasana):
- This pose is very essential in strengthening your butt, thighs, and hips.
- It also engages your core which contributes to proper balance.
- It is a functional exercise that allows you to warm up for the more advanced pose.
Precautions for doing Awkward Pose (Utkatasana):
- Ensure your knees and feet are aligned.
- Additionally, the position of your butt should be in a straight line with your spine.
Eagle Pose (Garurasana)
It is great in activating your body which leaves it warmed-up ready to do other balancing poses. It will also allow your body to remain strong and flexible.
Steps to perform Eagle Pose (Garurasana):
- Bend your knees and lift your left foot as you balance using your right foot.
- Position your left toes to the floor while pressing the back of your foot.
- Stretch your arms forward In a parallel position to the floor.
- Cross the arm over your torso and the right elbow to the crook of the left side.
- Raise your arms to be perpendicular to the floor.
- Place the right hand to the left to face each other.
- Press the palms as you raise your elbows while stretching your fingers to the ceiling.
- Maintain that posture for 1 minute before you release it.
Benefits of Eagle Pose (Garurasana):
- It is good for the nervous system.
- Improves the immune system.
- Good for varicose veins.
- It improves lymphatic functions.
Precautions for doing Eagle Pose (Garurasana):
- If you have had previous knee injuries you should perform oy one leg position or avoid this pose.
Balancing Stick Pose (Tuladandasana):
This is an advanced standing yoga that is also described as a one-legged pose.
Steps to perform Balancing Stick Pose (Tuladandasana):
- You need to begin with Tadasana as you inhale while aiming at the sky.
- Step forward with your right foot. Let the whole weight being transferred to the right leg as you raise the left leg from the ground.
- The chest, head, and arms should be parallel to the floor.
- Draw your chin forward and your belly while in that parallel position.
- Hold this pose for 5 minutes before you return to Tadasana.
Benefits of Balancing Stick Pose (Tuladandasana):
- Relieves spinal stress.
- Good for spleen, pancreas, and liver.
- It increases the strength in shoulders, back, arms, and legs.
- It improves stability.
Precautions for doing Balancing Stick Pose (Tuladandasana):
- Ensure your spine is kept in a straight position all through the process to avoid injuries.
Triangle Pose (Trikanasana)
This pose targets chest, groin, hips, and hamstrings. It is a foundation of other poses because it is relatively simple and effective in opening the chest and strong legs.
Steps to perform Triangle Pose (Trikanasana):
- There are various ways you can get into this pose. You can enter from warrior II by straightening your right leg.
- Engage your right thighs by drawing the right femur.
- Position your right hand towards the front side while keeping your hips tucked in.
- Lower the right hand to your ankle or shin.
- Open the chest by stacking the left shoulder over the right one.
- Reach to the ceiling using your fingertips while keeping the shoulder rooted into its sockets.
- Gaze to the left fingertips but ensure you are not feeling any discomfort around the neck.
- Continue drawing your thigh muscles upward and maintain this position for at least 5 breaths. Repeat this pose with your left leg
Benefits of Triangle Pose (Trikanasana):
- It stretches the hamstrings, groin, and hips.
- It also opens the chest.
Precautions for doing Triangle Pose (Trikanasana):
- Soften the knee when doing the pose to prevent hyperextension.
- You should also keep your leg straight.
Toe Stand Pose (Padangustasana)
This pose originated as a Bikram yoga balancing pose but nowadays it has been adopted by other poses. It targets the core, feet, and hips.
Steps to perform Toe Stand Pose (Padangustasana):
- You start from Bikram’s tree pose with the foot placed high as possible or outside on the hip.
- Bring your hands towards your chest as you fold your upper body.
- Place the fingertips on the floor and bend your knee slowly until you can sit on your heel.
- Stretch your spine when both hands are on the floor to ensure you are in a balanced position.
- Bring your palms together and tone your abdomen.
- Lift your hips and remain in that balanced position.
Benefits of Toe Stand Pose (Padangustasana):
- It helps in stretching the quads.
- It improves concentration.
- It improves balance.
Precautions for doing Toe Stand Pose (Padangustasana):
- Be careful when it comes to bending the knees.
- It is recommended you do it from the hip and ensure your leg is in a straight position.
Wind-Removing Pose (Pavanamuktasana)
This pose can help in relieving abdominal discomfort. It is also essential in removing toxins from the body.
Steps to perform Wind-Removing Pose (Pavanamuktasana):
- Lie on your back and stretch out your legs in a straight position.
- Bend your right knee and hold it with both hands as you press it towards your abdomen.
- Switch the legs and repeat the procedure.
- Afterward, let both legs relax and lift them as you grab your elbows above your knees.
- Press the knees towards the abdomen. Ensure your tailbone is rested on the floor and your shoulders kept relaxed.
- While in this position you can swing back and forth for approximately 10 times.
Benefits of Wind-Removing Pose (Pavanamuktasana):
- It relieves lower back pain.
- It regulates the hydrochloric acid in the stomach.
- It improves flexibility on the hip joints.
- It helps in maintaining regular digestion.
Precautions for doing Wind-Removing Pose (Pavanamuktasana):
- This pose is not appropriate for you if you have high blood pressure and heart problems.
Locust Pose (Salabhasana)
The locust yoga pose is very effective in straightening the back of your torso, arms, and even the legs. It looks like a simple pose but it is a bit challenging and also an interesting one.
Steps to perform Locust Pose (Salabhasana):
- You start by lying on your belly as you place your arms on the sides of the torso.
- Let your forehead rest on the floor. Ensure that you turn your toes to the inner side to rotate your thighs.
- Make your buttocks firm. You then exhale as you lift your head, legs, and arms upward.
- You then raise your arms to be in a parallel position with the floor.
- Push your arms upward as if you are pushing against resistance.
- You then gaze forward with your head.
Benefits of Locust Pose (Salabhasana):
- This pose has been known to ease constipation.
- It is also good for indigestion.
- This pose can help in relieving lower back pain.
- This pose is also great for your torsos.
Precautions for doing Locust Pose (Salabhasana):
- When doing the pose, be mindful of your back neck.
- As you are making the gaze do not jut the chin forward as this will be a risk for the back neck.
Full Locust Pose (Poorna Salabhasana)
This is a great pose that can help in opening your hips and making your ankles flexible. This pose gives you strength and also the flexibility that can help you to stay safe from injuries when doing another activity.
Steps to perform Full Locust Pose (Poorna Salabhasana):
- Start by sitting on the floor as you keep your back straight.
- Then you take your right foot and place it on the left thigh.
- Try to make your left heel with the hip joint as you keep your left ankle straight.
- Take your left foot and place it to the right thigh. Extend the arms and rest the hands on the wrist on the knees.
- Then place your hands in a Jnana Mudra position. Close your eyes and hold the pose for about 10 slow breaths.
- You then take the left ankle and lower it slowly to the floor.
- Then you take the right ankle and lower the right foot towards the floor. Relax for some breaths in this posture.
Benefits of Full Locust Pose (Poorna Salabhasana):
- This pose is very great for the flexibility of your ankles.
- It can be very important for you if you normally take hiking activities and even skiing.
- This is to avoid injuries during the activity.
Precautions for doing Full Locust Pose (Poorna Salabhasana):
- This pose is an advanced one. So don’t jump into poses.
- Be mindful of your ankles so there is no need to rush.
Fixed Firm Pose (Supta Vajrasana)
This pose is a great one. Though not that simple it is one of the best poses for your spine. This pose helps in the mobility of the spine.
Credit: The Holistic Care
Steps to perform Fixed Firm Pose (Supta Vajrasana):
- Be in a kneeling posture and seat between the heels. Ensure that the heels are touching the outer part of the hip.
- Move the palms of the hand so that they touch the mat directly. Ensure that the arms are straight and the shoulders wide.
- Lower the elbow slowly one at a time and keep the chest open and also gazed.
- Lower yourself slowly so that the shoulders touch the mat. You then raise your arms so that you touch your head.
- Lift the stomach and the chest upwards.
Benefits of Fixed Firm Pose (Supta Vajrasana):
- The fixed firm pose helps in straightening your calf and also the abdominal joints.
- It is also known to ease lower back pain.
Precautions for doing Fixed Firm Pose (Supta Vajrasana):
- When doing this pose, ensure that you are very careful in every step.
- Do it very slowly. This will help you to stay safe from injuries.
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