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About Bikram Yoga of India

Bikram yoga of India is also known as hot yoga. It is performed in a room heated to 39 degrees Celcius

Some of the benefits of Bikram Yoga:

Works every organ, gland, nerve, tendon, ligament and muscle in the whole body every Bikram Yoga session
Expands your capacity to breathe deeply and fully
Prevents injury and may prevent or improve chronic illness
Promotes better sleep, you may even need to sleep less
Fabulous body toning effects
Weight loss or gain depending on your body's needs
Improvement in posture and body awareness
Improve the healing and regenerative powers of your body
Improvement in T-cell function and your immune system
Improvement in your lymphatic system
Lengthening and strengthening of muscles
Increased flexibility
Improvement in peripheral circulation
Improvement in metabolism / digestion
Gives the body a cardiovascular workout without negative impacting forces
Nervous system is exercised
Endocrine and exocrine glands are massaged and stimulated to better function
Muscular and skeletal network are enhanced
Weight bearing exercise will help prevent osteoporosis
Improves heart and lung function
Improves back conditions of pain and misalignment
Improves flexibility of your spine in its range of motion in all directions allowing the improvement in function of your central nervous system. Better nervous system communication means a better functioning body and mind
Helps cultivate a sense of well being and a more peaceful mind
Integration of both sides of the brain to improve memory, learning, body coordination and balance
Builds mental strength and teaches you to hold your mind in a focused and meditative state
You can view some suggested benefits of each of the 26 postures in the Bikram's Beginner Hatha Yoga series on the Bikram Yoga Pose Index page. You'll also see pictures of each pose -- which are enlargeable -- so you can get a good feel for how the series progresses.

There is no doubt that practicing this amazing series 3 or more times a week has incredible results that go way beyond the physical!

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Bikram's amazing story

Bikram Choudhury is a renowned Hatha Yoga Master who developed Bikram Yoga over 30 years ago. Born in Calcutta, Bikram began studying yoga when he was only four. At the age of thirteen, Bikram won the National India Yoga Contest. He was undefeated for the next three years. Bikram went on to pursue an athletic career as a marathon runner and a champion weightlifter, setting world record lifts and competing in the 1964 Olympics in Tokyo.

The beginning

A serious knee injury in a weight lifting accident at the age of twenty caused European doctors to predict Bikram would not walk again. Finding his way back to India and his yoga guru, Bishnu Ghosh, it took six months of yoga therapy for his knee to totally recover. This is how Bikram Yoga of India was created - through Bikram's own healing regime.

Tools need for bikram yoga
	Yoga mat & towel A good yoga mat to stop you slipping as you sweat is an essential item.

Fitting clothing

clothing that allows you to move and wont get in the way, as it gets very hot.

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The Benefits Of Bikram Yoga
	There is much evidence both scientific and anecdotal to support the benefits of Bikram Yoga of India when practiced regularly. Problems of alignment, rheumatoid and osteoarthritis, diabetes, heart disease, asthma, insomnia, high and low blood pressure, and so many other medical problems have shown much improvement for so many with regular practice.

	1. Ardha Chandrasana with Pada Hastasana Half moon pose with hands to feet pose Benefits ¦Works into the whole skeletal and circulatory systems ¦Opens shoulder joints ¦Good for frozen shoulder ¦Reduces or eliminates pain in the lower back ¦Good for abdominal obesity ¦Improves and strengthens every muscle in the central part of the body Increase the flexibility of the spine ¦Tones the spinal nerves and abdominal organs inproving the working of the bowels ¦Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles ¦Helps with sciatic problems ¦Alleviates anxiety and reduces mental stress ¦Stimulates pituitary gland ¦Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems ¦Firms and trims waistline, hips, abdomen, buttocks and thighs

	2 Ardha Chandrasana Back bend compression of spine Benefits ¦Stimulates proper function of the pancreas, kidneys and liver ¦Stretches and stimulates the thyroid and parathyroid glands ¦Regulates hormone production ¦Relieves back pain ¦Improves and strengthens every muscle in the central part of the body ¦Increases the flexibility of the spine ¦Corrects bad posture ¦Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles ¦Good for frozen shoulder ¦Good for abdominal obesity ¦Helps with sciatic problems ¦Stimulates digestion ¦Firms and trims waistline, hips, abdomen, buttocks and thighs Pada Hastasana Hands to feet pose Benefits ¦Works into the whole skeletal and circulatory system ¦Lengthens the spine making it supple and elastic ¦Increases flexibility of the spine and the sciatic nerves ¦Improves flexibility of tendons and ligaments of the legs ¦Strengthens the biceps of thighs and calves ¦Strengthens rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles ¦Firms and trims waistline, hips, abdomen, buttocks and thighs ¦Opens shoulder joints ¦Good for frozen shoulder ¦Relieves lower back pain ¦Good for abdominal obesity ¦Greatly enhances concentration ¦Helps with sciatic problems ¦Stimulates pituitary and pineal glands ¦Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems

	3 Utkatasana Awkward pose (in three parts, see postures below) Benefits ¦Improves overall body strength ¦Opens pelvis ¦Strengthens and tones leg muscles ¦Relieves menstrual cramping ¦Reduces fat pocket under buttocks ¦Aligns skeletal system ¦Good for arthritis conditions ¦Good for digestion ¦Relieves joint pain ¦Relieves sciatica ¦Improves flexibility in toes and ankles ¦Exercises liver, intestines, and pancreas

	4. Garurasana Eagle pose Benefits ¦Works into twelve major joints of the body ¦Good for central nervous system ¦Facilitates lymphatic function, improving immune system ¦Improves mobility of hip joint ¦Improves balance ¦Strengthens legs ¦Good for varicose veins

	5. Dandayamana Janushirasana Standing head to knee pose Benefits ¦Builds mental strength ¦Improves concentration ¦Unifies mind and body ¦Uses all major muscle groups ¦Exercises digestive and reproductive organs ¦Good for diabetes ¦Strengthens back muscles

	6. Dandayamana Dhanurasana Standing bow pulling pose Benefits ¦Stimulates cardiovascular system ¦Increases circulation to heart and lungs ¦Opens diaphragm ¦Opens shoulder joint ¦Helps frozen shoulder conditions ¦Improves spine elasticity ¦Improves strength and balance ¦Reduces abdominal fat ¦Helps regulate ovaries and prostate gland

	7. Tulandandasana Balancing stick pose Benefits ¦Increases cardiovascular circulation, especially to heart blood vessels ¦May help clear blocked arteries ¦May help prevent future cardiac problems ¦Creates a total spine stretch Relieves stress from spine ¦Good for varicose veins ¦Builds strength in legs ¦Exercises pancreas, spleen, liver, nervous and circulatory system

	8. Dandayamana Bibhaktapada Paschimottanasana Standing separate leg stretching pose Benefits ¦Increases circulation to the brain and adrenal glands ¦Centres nervous system ¦May be good for depression ¦Good for constipation ¦Helps reduce abdominal obesity ¦Helps with diabetes and hyperacidity ¦Releases lower back ¦Exercises muscular, adrenal and reproductive systems

	9. Trikanasana Triangle pose Benefits ¦An excellent cardiovascular workout ¦Intensely stretches each side of the body ¦Opens and increases flexibility of hip joints ¦Reduces saddle bags ¦Good for kidneys, thyroid and adrenal glands ¦Opens shoulder joint, good for frozen shoulder ¦Strengthen and tones legs and buttocks ¦Helps regulate hormone levels ¦Works all muscular groups simultaneously ¦Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders

	10. Dandayamana Bibhaktapada Janushirasana Standing separate leg head to knee pose Benefits ¦May be good for depression and memory loss ¦Reduces abdominal obesity ¦Good for diabetic conditions ¦Balances blood sugar levels ¦Assists in regulating pancreas and kidneys ¦Works endocrine, digestive and reproductive systems

	11. Tadasana Tree pose Benefits ¦Assists in correcting bad posture ¦Increases hip and knee flexibility and mobility ¦Stretches spine ¦Releases abdominal tension ¦Relieves lower back pain ¦Tightens gluteal muscles ¦Good for circulatory problems, arthritis and rheumatism

	12. Padangustasana Toe stand Benefits ¦Creates balance and focus in body and mind ¦Strengthens stomach muscles ¦Strengthens joints (hips, knees, ankles and toes) ¦Helps relieve arthritis in all leg joints including hips

	13. Savasana Corpse pose Benefits ¦Returns cardiovascular circulation to normal ¦Slows heart rate, reduces blood pressure ¦Teaches complete relaxation ¦Stills and focuses the mind

	14. Pavanamuktasana Wind removing pose Benefits ¦Massages ascending, descending and transverse colon ¦Regulates and normalises hydrochloric acid levels in stomach ¦Improves and may cure conditions of constipation, flatulence and hyperacidity ¦Relieves lower back pain ¦Improves flexibility of the hip joints ¦Firms and tones muscles of the abdominal wall, thighs and hips ¦Increases peristalsis in the gut

	15. Sit-up Benefits ¦Strengthens and tightens the abdomen ¦Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs

	16. Bhujangasana Cobra pose Benefits ¦The arching of the spine increases flexibility and strength ¦Rejuvenates spinal nerves enriching them with a rich blood supply ¦Improves flexibility and tone of spinal muscles, massages, works and tones back muscles ¦Helps relieve and prevent lower backache ¦Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems ¦Helps cure loss of appetite ¦Stretches the thoracic region and expands the rib cage bringing relief from asthma ¦Gentle pressure on the abdomen massages all organs and improves their function ¦Strengthens deltoids, trapezius and triceps ¦Compresses and opens spine ¦Relieves cervical spondylosis ¦Improves concentration ¦Helps to relieve many utero-ovarine and menstrual problems

	17. Salabhasana Locust pose Benefits ¦Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica ¦Firms buttocks and hips ¦Increases spinal strength, flexibility and circulation ¦Improves flexibility and tone of spinal muscles ¦Helps relieve and prevent backache ¦Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems ¦Helps cure loss of appetite ¦Improves sluggish digestion ¦Increases abdominal pressure and regulates intestinal function ¦Strengthens the abdominal wall ¦Helps correct bad posture ¦Improves function of liver and spleen ¦Strengthens shoulder, arm and back muscles ¦Compresses and opens spine ¦Relieves cervical spondylosis and back pain ¦Encourages concentration and perseverance

	18. Poorna Salabhasana Full locust pose Benefits ¦Firms muscles of the abdomen, upper arms, hips and thighs ¦Increases spinal strength and flexibility ¦Improves flexibility and tone of spinal muscles ¦Helps relieve and prevent lower backache ¦Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite ¦Helps correct bad posture ¦Improves function of liver and spleen ¦Strengthens deltoids, trapezius and triceps ¦Compresses and opens spine ¦Relieves cervical spondylosis

	19. Dhanurasana Floor bow pose Benefits ¦Increases circulation to heart and lungs, improves oxygen intake ¦Opens diaphragm and expands the chest region - improves respiratory conditions ¦Opens shoulder joint and helps frozen shoulder conditions ¦Increases spinal strength and flexibility and tone of spinal muscles ¦Revitalises spinal nerves by increasing circulation to spine ¦Strengthens, compresses and opens lower, mid and upper spine ¦Improves strength and balance Reduces abdominal fat and strengthens abdominal muscles ¦Helps regulate ovaries and prostate gland ¦Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems ¦Improves digestion ¦Helps correct bad posture ¦Strengthens concentration and mental determination ¦Develops internal balance and harmony ¦Improves function of kidneys, liver and spleen ¦Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps ¦Relieves cervical spondylosis

	20. Supta Vajrasana Fixed firm pose Benefits ¦Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs ¦Slims and tones thighs, firms calf muscles and strengthens the abdomen ¦Strengthens and improves flexibility of lower spine, knees and ankle joints ¦Lubricates and increases circulation to joints ¦Strengthens and lengthens abdominal muscles ¦Creates a great stretch into hip joints and diaphragm ¦Relieves lower back pain

	21. Ardha Kurmasana Half tortoise pose Benefits ¦A rejuvenation pose providing maximum relaxation ¦Assists in relieving digestion problems and constipation ¦Stretches lower part of the lungs, increases lung capacity ¦Excellent for respiratory conditions ¦Increases circulation to the brain ¦Firms the abdomen and thighs ¦Increases flexibility of hip joints ¦Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi) ¦Relieves stress and migraines ¦Helps with insomnia ¦Increases flexibility in hips

	22. Ustrasana Camel pose Benefits ¦Compresses spine, relieving back problems ¦Opens rib cage, lungs and digestive system ¦Stimulates nervous system ¦Great for lungs and many bronchial problems ¦Strengthens back and shoulder muscles ¦Improves flexion of neck ¦Stretches throat ¦Flushes fresh blood through kidneys ¦Helps eliminate toxins

	23. Sasangasana Rabbit pose Benefits ¦Provides maximum longitudinal extension of the spine ¦Stretches the spine to increase proper nutrition to the nervous system ¦Improves the mobility and elasticity of the spine and back muscles ¦Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism ¦Balances hormones ¦Improves flexibility of scapula and trapezius ¦Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis ¦Helps insomnia, depression

	24. Janushirasana with Paschimottanasana Head to knee pose with intense stretching posture Benefits ¦Head to knee pose helps balance blood sugar levels and the metabolism ¦Improves flexibility of sciatic nerve and ankle, knee and hip joints ¦Enhances kidney function ¦The intense stretching pose increases circulation to liver, spleen and pancreas ¦Stimulates thymus gland, digestion and immune system ¦Increases flexibility of the trapezius, deltoid, erectus femoris and biceps muscles, sciatic nerve and last five vertebrae of the spine ¦Stretches and strengthens pelvic girdle, hip joints, shoulder joints and spine ¦Powerfully massages all the abdominal organs ¦Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other problems ¦Regulates function of the pancreas, assisting those with diabetes or hypoglycaemia ¦Mobilises joints and increases elasticity in the lumbar spine ¦Relieves compression of the spine and sciatica ¦Strengthens and stretches the hamstrings ¦Improves concentration and mental endurance

	25. Ardha Matsyendrasana Spine twisting pose Benefits ¦Compresses and stretches spine from the bottom to the top ¦Increases hip and back flexibility ¦Improves digestion ¦Firms the buttocks, thighs and abdomen ¦Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues ¦Increases synovial fluid of the joints ¦Removes adhesions in the joints caused by rheumatism ¦Tones the roots of the spinal nerves and sympathetic nervous system ¦Detoxifying ¦Opens bronchial muscles and rib cage ¦Helps prevent slipped disc ¦Relieves lower back pain ¦Helps sciatica and arthritis of the knee ¦Massages kidneys, liver, gall bladder, spleen and bowels

26. Kapalbhati in Vajrasana
Blowing in firm pose

         Benefits
         ¦Detoxifies and cleanses body by removing stale air and toxins from lungs
         ¦Brings mental clarity
         ¦Strengthens abdominal organs and wall
         ¦Normalises bowels
         ¦Energises body
         ¦Improves oxygenation to the body
         ¦Improves cardiovascular and respiratory systems
         ¦Good for high blood pressure