Bikram Yoga, often referred to as "hot yoga," is a specific style of yoga characterized by a series of 26 postures and two breathing exercises. Here is more detailed information about Bikram Yoga poses (asana):
The 26+2 Sequence: Bikram Yoga consists of 26 postures (asanas) and 2 breathing exercises (pranayamas), which are practiced in a specific sequence. The sequence is designed to work the entire body, engaging muscles, joints, and internal organs. The order of poses is believed to maximize the benefits of each posture.
Heat and Humidity: Bikram Yoga is practiced in a room heated to around 105°F (40°C) with high humidity. This intense heat is believed to help participants warm up quickly, increase flexibility, and promote sweating to detoxify the body.
Duration: Bikram Yoga are typically 90 minutes long.
Benefits: Increased flexibility, strength, better balance and posture, and cardiovascular endurance. It can also help with weight management, pain management, detoxification, improve circulation, better sleep, stress reduction, and improved posture.
Here is a Four series of Bikram Yoga:
1. Pranayama Series
2. Standing Series
3. Balancing Series
4. Spine-Strengthening Series
1. Pranayama Series:
Pranayama (Deep Breathing): Performed at the beginning of the class to warm up and prepare the body for practice.
Ardha Chandrasana with Pada-Hastasana (Half Moon Pose with Hands to Feet Pose): This is the first posture in the standing series and involves reaching for the floor while balancing on one leg.
2. Standing Series:
Utkatasana (Awkward Pose): A chair-like pose that engages the leg muscles.
Garurasana (Eagle Pose): A twisting pose that involves wrapping one leg around the other.
Dandayamana-Janushirasana (Standing Head to Knee Pose): A balancing posture where one leg is extended while bending forward.
Dandayamana-Dhanurasana (Standing Bow Pose): A backbend that involves kicking one leg backward while holding the other ankle.
Tuladandasana (Balancing Stick Pose): A pose that requires extending the body forward while balancing on one leg.
Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose): A forward bend with the legs spread wide apart.
Trikanasana (Triangle Pose): A sideways bending pose.
Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose): A forward bend focusing on one leg at a time.
Tadasana (Tree Pose): A balancing posture with one foot placed against the inner thigh of the opposite leg.
Padangustasana (Toe Stand Pose): A balancing posture where one stands on the toes while holding the big toes.
3. Balancing Series:
Savasana (Dead Body Pose): A short relaxation pose.
Pavanamuktasana (Wind Removing Pose): A pose that involves hugging one knee to the chest.
Sit-up: A transition movement.
Bhujangasana (Cobra Pose): A backbend that strengthens the spine.
Salabhasana (Locust Pose): A posture that engages the back muscles.
Poorna-Salabhasana (Full Locust Pose): A more advanced version of Salabhasana.
Dhanurasana (Bow Pose): A backbend where the body resembles the shape of a bow.
Supta-Vajrasana (Fixed-Firm Pose): A kneeling posture that stretches the thighs and ankles.
Ardha-Kurmasana (Half Tortoise Pose): A forward bend with the arms extended forward and down.
Ustrasana (Camel Pose): A backbend where the practitioner arches backward.
Sasangasana (Rabbit Pose): A forward bend that involves rounding the spine.
Janushirasana with Paschimottanasana (Head to Knee Pose with Stretching Pose): A combination of two seated forward bends.
4. Spine-Strengthening Series:
Ardha-Matsyendrasana (Spine-Twisting Pose): A seated twist.
Kapalbhati in Vajrasana (Blowing in Firm Pose): A breathing exercise practiced sitting in a kneeling position.
Note: It's important to note that Bikram Yoga may not be suitable for everyone due to the intense heat and physical demands. Individuals with certain medical conditions or sensitivities to heat should consult with a healthcare professional before participating.
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