Sequence Of Postures For Bikram Yoga

Bikram yoga classes include a trademarked sequence of 26 yoga postures performed in a room heated to 105 degrees. Typical 90-minute classes include two cycles of the sequence, although shortened classes may include a single cycle. Bikram Choudhury copyrighted his unique sequence of yoga postures and breathing exercises in 2003 and since then has opened franchise locations in more than 40 countries. Yoga teachers who wish to teach this sequence must obtain a franchise from Bikram.

Opening Series

Most people only use 10 percent of their lungs during daily activities, according to Choudhury, so he begins class with standing deep breathing exercises to activate all of the lung cells. Eleven standing exercises follow the breathing series, beginning with half-moon, awkward pose -- a variation of the classic chair pose -- and eagle pose.

Compression and Release Series

Standing head to knee pose is the first compression exercise of class, followed by the standing bow and balancing stick poses, which reopen the body to complete blood flow. The second compression and release sequence is standing separate leg stretching pose followed by triangle pose. Standing separate leg head to knee pose is the third compression movement, which is followed by tree pose and toe stand.

Reclined Series

The reclined series begins with dead body pose, followed by wind relieving pose. Activity levels pick up with situp, cobra, locust, full locust and bow poses. Everyone in class sits up for fixed firm pose, which is called "hero" in other yoga systems, followed by half tortoise, camel, rabbit, head to knee with stretching, and spine twisting poses. The sequence concludes with the blowing in firm breathing exercise.

Considerations

Although Bikram's yoga sequence does not deviate to accommodate physical limitations, franchise teachers do not expect all students to perform the exercises at the same level. Beginners will have a smaller range of motion for some poses, while experienced participants can expect to enjoy a larger range, as well as improved strength, flexibility and overall health, according to Choudhury. The MayoClinic.com and several other health information sources warn pregnant women to avoid this class because the high heat may raise your body temperature beyond recommended levels for pregnancy.