• Helps cure sciatica, gout, and rheumatism in the legs
  • Helps prevent hernia, diabetes and varicose veins
  • Slims and tones thighs, firms calf muscles, and strengthens the abdomen
  • Strengthens and improves flexibility of diaphram, hips, lower spine, knees and ankles
  • Lubricates and increases circulation to the joints
  • Strengthens and lengthens abdominal muscles
  • Creates a deep stretch into hip joints and diaphragm 
  • Relieves lower back pain
  • A rejuvenation pose providing maximum relaxation
  • Good for diabetes & anemia
  • Stretches lower part of lungs, increasing blood circulation to the brain, bringing mental clarity
  • Massages heart, lungs, and coronary arteries
  • Increases circulation to the heart and relieves asthma
  • Stretches the spine
  • Increases flexibility of hip & Shoulder joints 
  • Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)
  • Relieves stress, stomach discomfort, digestion problems, migraines and constipation
  • Helps with insomnia
  • Compresses kidneys and adrenal glands; helps reduce excess stress hormones & sends fresh blood to the kidneys
  • Maximum compression of spine, improving flexibility
  • Opens rib cage to allow for maximum expansion of the lungs
  • Stimulates the central nervous system
  • Stretches abdominal organs and relieves constipation
  • Strengthens back and shoulder muscles
  • Firms the abdomen and slims the waist
  • Stretches the throat, thyroid & parathyroid glands
  • Eliminates toxins from the body
  • Firms muscles of the abdomen, upper arms, hips and thighs
  • Increases spinal strength and flexibility
  • Helps relieve and prevent lower back pain
  • Compresses and opens spine
  • Relieves cervical spondylosis
  • Permits maximum expansion of the lungs, increasing oxygen intake
  • 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
  • Increases spinal strength and flexibility and tone of spinal muscles
  • Revitalizes spinal nerves by increasing circulation to spine
  • Strengthens, compresses and opens lower, mid and upper spine
  • Improves function of kidneys, liver and spleen​
  • Helps regulate ovaries and prostate gland
  • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
  • Firms buttocks and hips
  • Increases spinal strength, flexibility and circulation
  • Relieves and prevents back pain
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
  • Accelerates circulation of spinal fluid
  • Improves digestion
  • Improves function of liver, intestines, kidneys & spleen
  • Strengthens the immune system & revitalizes the thyroid
  • Reduces symptoms of gout, herniated disc, sciatica & tennis elbow
  • Develops psychological and mental clarity and patience
  • Strengthens abdominal muscles
  • Strengthens weak joints (hips, knees, ankles and toes)
  • Combats arthritis, knee, leg and gout pain
  • Creates balance in body and mind
  • Returns circulationto normal
  • Helps reduce hypertension, nervousness, anxiety, and irritability
  • Improves concentration and focus
  • Massages ascending, descending, and transverse colon
  • Good for flatulence and hyperacidity
  • Helps and prevents constipation and irritable bowel syndrome
  • Improves flexibility of the hip joints and relieves lower back pain
  • Normalizes production of hydrochloric acid in the stomach
  • Firms and tones muscles of the abdominal wall, thighs and hips
  • Reduces excess gas production


  • Strengthens and tightens the abdomen
  • Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs
  • Increases flexibility of the spine, hamstrings and sciatic nerve
  • Energizes body and mind
  • Increases spinal strength and flexibility; relieves back pain
  • Rejuvenates spinal nerves enriching them with a rich blood supply
  • Improves flexibility and tone of spinal muscles, & tones back muscles
  • Helps relieve and prevent lower back pain
  • Helps cure or relieve lumbago, rheumatism, arthritis of the spine, and menstrual problems
  • Stretches the thoracic region and expands the rib cage bringing relief from asthma
  • Reduces symptoms of gout, herniated disc, sciatica, and tennis elbow
  • Improves function of intestines, liver, kidney & spleen
  • Strengthens the immune systems & revitalizes the thyroid
  • Improves memory, helps some types of headaches, brings mental clarity
  • Improves flexibility of the spine, shoulders, hips and sciatic nerve
  • Improves circulations to legs and brain
  • Balances pituitary and thyroid glands
  • Helps offset depression
  • Stretches, tones and decongests the spinal column & the nervous system
  • Helps relieve diabetes and hyperacidity
  • Massages internal organs
  • Helps relieve constipation, dyspepsia, and hemorrhoids
  • Improves posture, balance and grace
  • Creates hip and knee flexibility and mobility
  • Increases joint mobility in hip girdle
  • Prevents hernia by stretching the internal oblique
  • Relieves tension in neck and shoulders; abdominal area
  • Tightens gluteus maximus muscles
  • Good for circulatory disorders, arthritis and rheumatism
  • Releases inflammation of the lower back
  • Traction to the entire spine increasing the cushioning function of the intervertebral discs
  • Improves cardiovascular function
  • Slims waist and combats obesity
  • Firms thighs and opens the hips
  • Gets rid of saddle bags
  • Reduces overproduction of cortisol
  • Helps correct frozen shoulder
  • Exercises the circulatory, digestive, immune, reproductive and muscular systems all at the same time


  • Corrects chemical imbalances
  • Helps cure rheumatism & lumbago in the lower spine
  • Helps conditions of anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis, and menstrual disorders​
  • Strengthens and tones legs and buttocks​​
  • Increases circulation to the brain and adrenal glands
  • Improves hip flexibility and stretches sciatic nerves
  • Reduces signs of aging
  • Combats depression
  • Good for constipation
  • Combats abdominal obesity
  • Helps with diabetes and hyperacidity
  • Stimulates hypothalmus and adrenal circulation
  • Increases cardiovascular circulation, especially to heart blood vessels
  • May help clear blocked arteries
  • Strengthens the heart muscle; may help prevent future cardiac problems
  • Creates a total spine stretch
  • Good for varicose veins
  • Strengthens arms, hips, buttocks, and upper thighs
  • Exercises pancreas, spleen, liver, nervous and circulatory systems
  • Increases joint mobility in the shoulders, elbows, wrists, hips, knees & ankles
  • Improves the function of the central nervous system & lymphatic system
  • Relieves tension in the neck and shoulders
  • Facilitates lymphatic function, improving immune system
  • Helps reproductive organs and prostate problems
  • Helps eliminate toxins from the body
  • Improves balance
  • Firms legs, arms and abdomen
  • Good for varicose veins
  • Builds mental strength and improves memory
  • Improves flexibility of sciatic nerve
  • Develops concentration, determination and patience
  • Unifies mind and body
  • Uses all major muscle groups
  • Massages digestive and reproductive systems
  • Good for diabetes and improves pancreatic functions
  • Strengthens back muscles and muscles around the knee joint
  • Improves cardiovascular function and circulation to heart and lungs
  • Removes plaque from arterial walls
  • Develops concentration, determination & patience
  • Improves elasticity of the spine
  • Activates digestive system


26. kapalbhati in vajrasana (blowing in firm pose)

25. ardha-matsyendrasana (spine twisting pose)

22. ustrasana (camel pose)

23. sasangasana (rabbit pose)

24. janushirasana with paschimottansana

(head to knee with intense stretching pose)

20. supta-vajrasana (fixed firm pose)

21. ardha-kurmasana (half tortoise pose)

19. dhanurasana (floor bow pose)

17. Salabhasana (Locust pose)


18. Poorna-salabhasana (full locust pose)


16. bhujangasana (Cobra Pose)

  • Uses & shapes all major muscle groups
  • Opens pelvic area
  • Strengthens and tones leg muscles
  • Relieves menstrual cramping
  • Reduces fat pocket under buttocks
  • Increases blood circulation in the knee & ankle joints
  • Good for digestion & immune disorder
  • Relieves joint pain, rheumatism, arthritis, sciatica & gout
  • Strengthens & firms upper arms, thighs, calves and hips


15. sit up

  • Helps detoxify the body
  • Reduces or eliminates pain in the lower back and frozen shoulder
  • Improves and strengthens every muscle in the central part of the body
  • Helps cure constipation
  • Increases flexibility of the spine and strengthens rectus abdominus, gluteus maximus, oblique, deltoid and trapezius muscles
  • Helps with sciatica
  • Stimulates pituitary gland
  • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
  • Firms and trims waistline, hips, abdomen, buttocks and thighs


14. pavanamuktasana (wind removing pose)


13. savasana (Dead Body Pose)



11. tadasana (tree pose)



12. padangustasana (toe stand)


9. trikanasana (triangle pose)

10. dandayamana-bibhaktapada-janushirasana

(standing separate leg head To knee pose)

8. dandayamana-bibhaktapada-paschimottanasana 

(standing separate leg stretching pose)


7. tuladandasana (balancing stick pose)


3. utkatasana (Awkward pose - in three parts)


4. garurasana (eagle pose)



5. Dandayamana-janushirasana (standing head to knee pose)


6. dandayamana-dhanurasana (standing bow pulling pose)

  • Improves elasticity of lungs and respiratory system
  • Helps with mental relaxation and sleep cycle
  • Relieves irritability
  • Helps regulate blood pressure
  • Opens cervical vertebrae
  • Helps detoxify the body
  • Exercises the nervous, circulatory, and respiratory systems
  • Energizes body and mind


2. Ardha-chandrasana with pada-hastasana 

(half moon pose with hands to feet pose)


1. Pranayama (Standing Deep Breathing)


Bikram Method of Yoga Postures And Benefits

​Thank you Indy Bikram Yoga for the posture photos.

 (408) 782-5800     775 Cochrane Rd. Morgan Hill, CA 95037     Info@BikramYogaMorganHill.com

 (408) 848-0400     60 4th Street Gilroy, CA 95020                       Info@BikramYogaGilroy.com hes 

  • Removes toxins
  • Improves mental clarity
  • Strengthens abdominal wall and organs
  • Normalizes bowel function
  • Energizes body and increases circulation
  • Improves oxygenation in the body
  • Improves cardiovascular and respiratory systems
  • Good for high blood pressure
  • Increases circulation to the liver, spleen & pancreas
  • Stimulates and tones the digestive organs, increases peristalsis, relieves constipation
  • Mobilizes joints and increases elasticity in the lumbar spine
  • Enhances kidney function
  • Improves digestion; stimulates thymus gland & immune system
  • Improves flexibility of scapula and trapezius
  • Improves insomnia, depression, colds, sinus infections, tonsillitis, laryngitis, allergies, brain fatigue, and glandular effects
  • Helps insomnia and depression
  • Improves thymus gland, improving function of the immune system
  • Improves strength and balance
  • Increases elasticity of rib cage and lungs
  • Helps regulate ovaries and prostate gland
  • Improves muscle fatigue, lethargy & stimulates the central nervous system
  • Flushes out the kidneys
  • Prevents and heals herniated discs
  • Exercises digestive, endocrine, muscular, reproductive & skeletal systems
  • Firms the buttocks, thighs and abdomen
  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
  • Tones the roots of the spinal nerves and sympathetic nervous system
  • Relieves lethargy; helps cure vertigo and dizziness
  • Detoxifying
  • Opens bronchial muscles and rib cage
  • Relieves lower back pain
  • Helps sciatica and arthritis of the knee
  • Massages kidneys, liver, gall bladder, spleen and pancreas
  • Increases circulation and nutrition to spinal nerves, veins & tissues
  • Improves spinal elasticity & flexibility
  • Head to knee pose helps balance blood sugar levels and increase the metabolism
  • Improves flexibility of sciatic nerve, ankles, knees and hip joints 
  • Enhances kidney function
  • Strengthens and firms abdomen and arms
  • Increases flexibility of the trapezius, deltoid, rectus femoris and biceps muscles, sciatic nerve and the last five vertabra of the spine
  • Maximum stretch of the spine allowing nervous system to receive proper nutrition
  • Improves short term memory
  • Strengthens & firms abdomen
  • Maintains mobility and elasticity of the spine & back
  • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
  • Balances hormones