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Fall 2007
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Holiday 2006
Postures
Standing Deep Breathing - Pranayama
Exercises nervous, circulatory and respiratory systems
Brings fresh, oxygenated blood to the body
Good for mental relaxation
Helps maintain good blood pressure
Relieves irritability
Helps disturbed sleep
Good for detoxification
Helps with anxiety and panic disorder
Half Moon - Ardha chan dra sana and Pada Ha Sta Sana
Exercises colon, pancreas, kidneys, muscular, skeletal and glandular systems
Stimulates pituitary
Works deltoid, trapezius, pectoralis major, hamstings and abdominal muscles
Aids in recovery of slipped or ruptured disc
Opens shoulder joints
Good for frozen shoulders
Relieves lower back pain
Good for abdominal obesity – helps trim the waistline
Relieves bronchial distress
Good for sciatic deformities
Awkward Pose - Ut Ka Ta Sana
Works liver, intestines and pancreas
Aligns skeletal system
Improves overall body strength
Helps to open pelvic area, alleves joint pain and arthritis of the knees, strengthens lower limbs
Works quadriceps and deltoids
Relieves menstrual cramping
Cuts fat pocket under butt
Good for digestion
Good for immune disorders
Good for arthritis of the knees
Improves flexibility in toes and ankles
Relieves sciatica
Eagle - Ga Ru Ra Sana
Stretches central nervous system
Creates pressure on lymphatic glands
Strengthens lower extremities, joint mobility for hip girdle and all 12 major joints
Creates pressure in the joints and by releasing allows fresh blood supply to flow in
Improves balance and grace
Good for varicose veins
Allows control of sexual energies
Standing Head to Knee - Dan Day Amana Jan U Shi Ra Sana
Works the muscular, skeletal, reproductive and digestive systems
Improves pancreatic functions
Improves circulation and flexibility
Strengthens back muscles
Strengthens mind/body connection
Improves concentration
Avoids sciatica by improving circulation and flexibility
Good for diabetes
Standing Bow - Dan Day AmanaDhan U Ra Sana
Increases circulation to the heart and lungs
Activates digestive system
Improves elasticity of spine (through compression)
Helps with lower back pain
Opens diaphram and lungs
Good for frozen shoulders
Creates a marriage between strength and balance
Balances ovaries-good for infertility
Eliminates abdominal fat
Helps prostate problems
Balancing Stick - Tula Dan Da Sana
Excellent for cardiovascular system
Stimulates pancreas, liver, spleen, nervous system and circulatory system
Increases blood flow to all over the body and arteries of the heart
Clears blocked arteries
Prevents future cardiac problems
Relieves stress from spine
Great for emotional problems
Good for varicose veins
Builds strength in lower extremities
Separate Leg Stretching – Dandayamana Bib Hak Tapada Paschi Mot Than Asana
Exercises muscular, adrenal and reproductive systems
Increases circulation to adrenal glands
Releases lower back
Good for brain problems (aneurysms and tumors)- increases circulation to the brain
Good for psychotic depressions- centers and stretches spine where nervous system is housed
Good for small and large intestines
Helps constipation
Good for abdominal obesity
Good for diabetes and hyperacidity
Triangle - Tri Kan Asana
Works circulatory, digestive, immune and reproductive systems
Works all muscle systems at the same time
Improves cardiovascular system
Good for kidneys, thyroid and adrenal glands
Good for frozen shoulders
Centers the self
Rids saddlebags
Helps chemical imbalances
Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and menstrual disorders
Standing Separated Leg Head to Knee – Dandayamana Bib Hak Tapada Janu Shi Rasana
Exercises endocrine, digestive and reproductive systems
Compresses pancreas and kidneys
Works obliques, iliosoas, quads and deltoids, trapezius, biceps and triceps
Helps depression and loss of memory
Helps abdominal obesity
Helps diabetes
Balances blood sugar
Tree Pose - Tad Asana
Corrects bad postures
Creates hip and knee mobility
Creates total body traction
Balances coccyx
Tightens gluteus maximus
Releases abdominal tension
Releases inflammation of lower back
Good for circulatory disorders, arthritis and rheumatism
Toe Stand - Pa Dan Gust Asana
Creates balance in body and mind
Strengthens stomach muscles
Strengthens weak joints
Good for arthritis in knees and legs
Dead Body Pose - Savasana
Relaxes body and mind
Relieves stress and tension
Energizes body
Sit Up
Strengthens abdominal muscles
Stretches leg muscles increasing flexibility in lower extremities
Energizes body
Cobra - Bhu Jan Ga Sana
Compresses and opens spine
Strengthens lower spine
Creates more elasticity in whole spine
Increases tone of muscle fibers
Accelerates circulation of spinovial fluid
Relieves cervical spondylosis
Locust - Sa La Ha Sana
Compresses and opens spine
Strengthens upper spine
Creates more elasticity in whole spine
Increases tone of muscle fibers
Accelerates circulation of spinal fluid
Relieves cervical spondylosis
Full Locust - Porna Salab Hasana
Compresses and opens spine
Strengthens middle spine
Creates more elasticity in whole spine
Increases tone of muscle fibers
Accelerates circulation of spinal fluid
Relieves cervical spondylosis
Bow - Dha Nur Asana
Compresses and opens spine
Strengthens lower, middle and upper spine
Creates more elasticity in whole spine
Increases tone of muscle fibers
Accelerates circulation of spinal fluid
Relieves cervical spondylosis
Fixed Firm Supta Vaj Rasana
Strengthens and improves flexibility of lower spine, knees and ankle joints
Lubricates joints (by putting pressure on joints against body)
Forms abdominal muscles
Stretches hips and diaphragm
Relieves lower back pain
Slims thighs
Helps sciatica, rheumatism, gout, diabetes and varicose veins
Helps varicose veins
Helps to cure and prevent hernia
Half Tortoise - Ardha Kur Ma Sana
Relieves stress, migraines, stomach discomfort, digestion problems and constipation
Sends blood from knees to toes and to the brain
Stretches spine
Increases circulation to heart
Cures insomnia
Helps diabetes
Stretches lower lungs- good for asthma and emphysema
Increases flexibility in hips
Camel - Ustra Sana
Compresses spine-cures back problems
Opens rib cage, heart, lungs and digestive system
Stimulates nervous system
Great for lungs and any problem in the bronchial plexus
Strengthens back and shoulder muscles
Improves flexion of neck
Stretches throat
Sends fresh blood to the kidneys
Elimates toxins
Rabbit - Sasang Asana
Cures insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects
Compresses thyroid
Balances hormones
Improves flexibility of scapula
Stimulates nerves behind eyes
Head to Knee with Stretching - Janu ShiRasana and Paschi Mot Than Asana
Stimulates thymus, digestion and immune system
Improves flexibility of sciatica and ankle joint
Balances blood sugar levels
Stretches and strengthens pelvic girdle, hip joints, shoulder muscles and spine
Increases circulation to liver, spleen and pancreas
Good for diabetes
Spine Twisting - Ardha Mat Syen Dra Sana
Compresses and stretches spine improving elasticity and flexibility
Detoxifying
Opens respiratory muscles and rib cage
Good for abdominal muscles
Prevents slipped discs
Increases circulation to spinal nerves, veins and tissues
Relieves back pain and deformity in lumbar region of spine
Helps arthritis of knee and sciatica
Massages kidneys, liver, gall bladder, spleen and pancreas
Blowing in Firm Pose - Kapal Bhati in Vaj Rasana
Helps to rid body of toxins
Good for emphysema and other respiratory ailments
Stengthens, massages and increases circulation to the abdominal organs and muscles, including the diaphram
Good against high blood pressure and good for the heart
Brings mental clarity
Normalizes bowels
Energizes body
Improves oxygenation to body