26 Key Bikram Yoga Asanas: The Comprehensive Guide You Need

An Introduction to Bikram Yoga

The distinctive practice of Bikram Yoga, crafted by the respected yogi, Bikram Choudhury, revolves around performing 26 unique asanas in a room heated to approximately 40 degrees Celsius. This comprehensive guide to Bikram Yoga asanas will enlighten you about these postures, their advantages, and the correct methodology for execution.

Unveiling the Essence of Bikram Yoga

Bikram Yoga extends beyond mere physical well-being; it is a comprehensive regimen that embraces the mind, body, and spirit. The blend of warmth and the specific sequence of asanas in Bikram Yoga renders it a demanding yet fulfilling practice.

Exploring the 26 Asanas in Bikram Yoga

The following sections offer an in-depth look at each of the 26 Bikram Yoga asanas, providing detailed descriptions and instructions on how to execute each posture correctly.

1. Pranayama Series (Standing Deep Breathing)

Standing tall with your feet hip-width apart, interlace your fingers and place them under your chin. Inhale deeply through your nose, lift your elbows up, and exhale through your mouth while lowering your elbows. This posture enhances lung capacity and readies the body for ensuing asanas.

2. Ardha Chandrasana (Half Moon Pose)

From a standing position, raise your arms above your head, interlock your fingers, and bend your body sideways at the waist. This asana bolsters core strength and balance.

3. Utkatasana (Awkward Pose)

Stand with your feet hip-width apart, extend your arms in front of you parallel to the floor, bend your knees, and lower your body into a squat position. Utkatasana strengthens the legs and improves balance.

comprehensive guide to Bikram Yoga asanas

4. Garurasana (Eagle Pose)

Begin by crossing your right arm over the left one and intertwining them. Bend your knees slightly, lift your left leg, cross it over the right one, and try to hook your left foot behind the right calf. This pose enhances concentration and balance.

5. Dandayamana-Janushirasana (Standing Head to Knee Pose)

Stand straight, lift your right leg, hold it with your hands, and attempt to touch your forehead to your knee. This pose stretches the hamstrings and improves balance.

For a more detailed explanation of these poses and more, consider experiencing vinyasa hot yoga the ultimate guide.


Undeniably, Bikram Yoga is a potent practice that proffers a plethora of health benefits. It’s imperative to execute these asanas under apt guidance to prevent injuries. Regular practice of these 26 Bikram Yoga asanas can result in enhanced physical strength, improved mental clarity, and overall well-being.

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