Bikram Yoga Postures Explained

Bikram yoga includes 26 postures performed in a specified sequence developed by Bikram Choudhury, who trademarked his series in 2003. Each posture, or pose, stimulates muscles and organs to create balanced health, explains Choudhury in his book, "Bikram's Beginning Yoga Class." Licensed Bikram centers heat their studios to 105 degrees Fahrenheit to soften muscle tissues and encourage sweat. You can expect to perform two cycles of the 26 postures in a 90-minute Bikram class. If you haven't exercised for a while, check with your doctor for assistance in choosing an exercise program that is appropriate for you.

Breathing Postures

Most humans use only 10 percent of their lung capacity, according to Choudhury, so class begins with deep breathing to wake up all of the lung cells that you will need to make it through the next 90 minutes in high heat. At the end of class, expect to perform one more breathing exercise -- blowing in firm -- which teaches your body to focus on the exhale, not the inhale, while strengthening the abdominal organs and increasing circulation. During the other 24 exercises, follow your teacher's instructions on when to inhale and exhale.

Standing Postures

After waking up your lungs, expect to perform 11 standing poses to strengthen your legs, hips and spine. The standing series begins with the half-moon, awkward and eagle postures. Half-moon lengthens your spine and gives you energy and vitality, claims Choudhury, while awkward pose strengthens your feet, legs, hips and joints. Eagle posture sends fresh blood to your sexual organs and kidneys, which increases sexual power and control, says Choudhury.

Folding Postures

After completing the basic standing postures, you will perform the compression and release series, which involves folding different parts of your body to limit blood flow. As you release each fold, you send a surge of nourishing blood through that body part. The folding series includes the standing head to knee, standing separate leg and triangle postures, followed by standing separate leg head to knee, tree pose and toe stand.

Supine Postures

The supine postures begin with corpse pose, which allows your body to assimilate the previous postures. Corpse is followed by wind-relieving pose, which stimulates the flow of gases that have accumulated as your body purged toxins earlier in the series. The cobra, locust and bow postures increase spine strength and flexibility while improving the function of your liver, spleen kidneys and intestines, explains Choudhury.