Bikram yoga consists of 26 postures, including standing and floor poses, practiced in a heated room. The poses aim to develop strength, flexibility, and breathing. The first 12 poses are standing, while the remaining 14 are floor poses, including savasana.
Bikram yoga is a yoga system that incorporates 26 yoga postures, also known as asanas, and is designed to be practiced in a heated room. Of the 26 bikram yoga poses, there are standing and floor poses. Some of the poses emphasize strength development, while others emphasize breathing and flexibility, among other goals. Bikram yoga poses are designed to flow in a specific order and complement each other, all emphasizing different areas of the body and health goals. Those who practice yoga in any form are commonly known as yogis.
The first 12 bikram yoga poses are done standing up and begin with pranayama, which is relaxation-oriented and aims to strengthen the respiratory system and prepare the yogi for the rest of the poses. Pranayama is performed with the feet placed together flat on the ground and the body held tall and erect. There are two stages to this yoga pose. In the first, the yogi’s hands are brought together with the tops of his hands touching his chin, and his elbows are stretched toward the sky. The next stage is to keep the elbows straight and the fists touching the neck while bending back so that the yogi can look up.
Continuing with the second and twelfth bikram yoga poses, the yogi remains standing on the floor. The poses involve standing upright but leaning to varying degrees to the sides and forward. Some of the poses have both feet on the ground, while others have one leg stretched up or back. Many of the standing yoga poses can be difficult for the yogi to hold, while some focus on holding a position that is not particularly difficult but is aimed at increasing flexibility or increasing bodily health in some way.
The bikram yoga floor poses make up poses 13 through 26 and final and begin with savasana, more commonly known as corpse pose. This thirteenth pose is generally aimed at relaxing the yogi, releasing tension built up from the previous poses, and re-centering the yogi in preparation for the second half of the set. Floor poses incorporate positions where the yogi leans forward or has their head touching the floor, positions where the yogi is facing up, as well as positions where the yogi’s back or stomach touches the floor. The goals of these various positions include increasing flexibility and strengthening muscles, increasing mental clarity, and increasing blood flow to certain parts of the body.
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