Bikram Choudhury, the creator of Bikram yoga, claims that performing the 26 poses he designated as the sequence to his practice will work every part of the body and flush toxins from your system. The poses are traditional Hatha yoga postures, but they are performed in a room heated to 105 degrees Fahrenheit, which is the central pillar of Bikram yoga. According to the "Yoga Journal's" Shari Waxman, the high temperature combined with the 60 percent humidity produce a heat index of 149 degrees F., so don't take it lightly.
Standing Poses
Bikram yoga classes start with a period of standing and deep breathing in Mountain pose, then transitioning to a side-stretching Half-Moon pose. The next standing position is Awkward pose, named for the way you must balance on your toes in a chair position, then you move into Eagle pose, also called Fish Pose. The next sequence consists of Standing Head-to-Knee, Standing Bow Pose, then Balancing Stick, all difficult balance poses that beginners must work up to. Then you stretch out the legs and back with Standing Separate Leg Stretching pose, Triangle pose and Standing Separate Leg Head to Knee Pose. The next balance sequence begins with Tree Pose and Toe Stand.
Seated Poses
Hands-to-Feet pose is your initial back and hamstring stretch after Half Moon before you move into more strenuous leg and lower back moves. If some of the standing poses are too difficult for beginners, many of them can be performed in seated variations to achieve a similar stretching effect, although balance work cannot occur when seated. Toward the end of the session, you use Head-to-Knee and Stretching pose and Spine-Twisting pose to wring out your lower back and hamstrings from the difficult balance and strength work that came before.
Kneeling Poses
Kneeling poses provide a combination of stretching and strength work without having to worry about stability because your center of gravity is lower and you have the support of both legs. The first is Fixed Firm pose, after which you move into Half-Tortoise to stretch out the lower back. Next is the ab-stretching Camel pose, countered by the following Rabbit pose. Many practitioners find it helpful to roll up the end of their yoga mats to provide extra cushioning for the kneecaps during kneeling poses. The session ends with quiet contemplation and breath work with blowing in Firm pose.
Prone/Supine Poses
The lying poses run the gamut from extremely relaxing to extremely difficult. The first lying pose is Corpse pose, which is used in the middle of a Bikram yoga session as opposed to the end of a more traditional Hatha yoga session. Next, you bring one knee in to your chest at a time for Wind-Removing pose, then flip over for Cobra. Locust pose is difficult for most people because both legs must lift off the floor to form a 45-degree line in a prone position. Full Locust pose is often easier because the arms are also lifted and the legs may be at a lower angle. Finally, you reach back and stretch Full Locust farther, and grab your ankles for Bow pose.
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