Bikram's 26 Postures

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Standing Deep Breathing1. Standing Deep Breathing

  • Increases lung capacity and helps with breathing problems
  • Helps with insomnia, nervousness, and irritability
  • Good for heart and high blood pressure


Half Moon/Hands to Feet2. Half Moon/Hands to Feet

  • Gives quick energy and vitality
  • Revitalizes liver, spleen, pancreas, and kidneys
  • Corrects bad posture



Awkward Pose3. Awkward Pose

  • Increases hip joint flexibility and relieves muscular aches and cramps
  • Increases circulation to knees and ankles
  • Helps neuropathy


Eagle4. Eagle

  • Improves flexibility of ankles, knees, hips, wrists, elbows and shoulders
  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control

Standing Head to Knee5. Standing Head to Knee

  • Develops concentration, determination and patience
  • Improves flexibility of sciatic nerve
  • Good for diabetes


Standing Bow Pulling Pose6. Standing Bow Pulling Pose

  • Flushes out kidneys helping to eliminate toxins
  • Improves sciatica
  • Improves lower spine and relieves lower back pain


 Balancing Stick7. Balancing Stick

  • Strenghtens the heart muscles
  • Improves circulation
  • Increases lung capacity


Standing Separate Leg Stretching8. Standing Separate Leg Stretching

  • Helps and prevent sciatica
  • Improves function of internal organs
  • Brings blood to the brain

Triangle9. Triangle

  • Improves every muscle, joint, tendon and internal organ
  • Revitalizes nerves, veins and tissues
  • Improves crooked spines


Standing Separate Leg Head to Knee10. Standing Separate Leg Head to Knee

  • Helps manic depression
  • Stretches, tones and decongests the spinal column and nervous system
  • Massages the pancreas, liver, gall bladder, kidneys, spleen and intestines


Tree Pose11. Tree Pose

  • Improves posture and balance
  • Improves circulatory disorders
  • Increases flexibility of ankles, knees and hips


Toe Stand12. Toe Stand

  • Develops focus and patience
  • Good for the feet
  • Helps with hemorrhoid problems


Dead Body Pose13. Dead Body Pose

  • Helps high blood pressure
  • Improves concentration
  • Good for hypertension, nervousness, anxiety and irritability


Wind Removing Pose14. Wind Removing Pose

  • Helps and prevents constipation and irritable bowel syndrome
  • Improves flexibility of the hip joints and relieves lower back pain
  • Stimulates the liver, small and large intestine and spleen


Sit-Up15. Sit-Up

  • Strengthens and tightens the abdomen
  • Increases flexibility of the spine

Cobra Pose16. Cobra Pose

  • Increases spinal strength and flexibility, relieves low back pain
  • Helps relieve stress as it improves function of kidneys
  • Good for diabetes


Locust Pose17. Locust Pose

  • Same as Cobra
  • Clears out cholesterol
  • Improves wrist and elbow issues


Full Locust Pose18.  Full Locust Pose

  • Same as Cobra and Locust
  • Massages internal organs
  • Opens the chest


Bow Pose19. Bow Pose

  • Combines all the benefits of Cobra, Locust and Full Locust
  • Good for diabetes
  • Improves flexibility of hip and shoulder joints

Fixed Firm Pose20. Fixed Firm Pose

  • Strengthens and improves flexibility of lower spine, knees and ankles
  • Good for sciatica and varicose veins
  • Good prevention for hernia


Half Tortoise Pose21. Half Tortoise Pose

  • Provides maximum relaxation
  • Good for diabetes and anemia
  • Massages heart, lungs and coronary arteries


Camel Pose22. Camel Pose

  • Good for osteoporosis
  • Good for diabetes, high blood pressure and bronchial spasms
  • Good for constipation

Rabbit Pose23. Rabbit Pose

  • Maintain mobility and elasticity of spine and back muscles
  • Nurtures the nervous system, helps with depression
  • Stimulates all glands and organs of the body


Head to Knee with Stretching Pose24. Head to Knee with Stretching Pose

  • Helps balance blood sugar levels; good for diabetes
  • Good for immune system
  • Improves kidney function


Spine Twisting Pose25. Spine Twisting Pose

  • Increases circulation and nutirition to spinal nerves, veins and tissues
  • Helps sciatica
  • Improves digestion


Blowing in Firm Pose26. Blowing in Firm Pose

  • Improves oxygenation to the body, helps to rid of toxins
  • Energizes and revitalizes the body, brings mental clarity and alertness
  • Good for digestive system


Final Dead Body Pose27. Final Dead Body Pose

  • Teaches relaxation
  • Increases feelings of gratitude
  • Stimulates peacefulness
Fixed Firm Pose





Toe Stand






Balancing Stick






Standing Camel Pose






Woman In Yoga Pose On Path






Standing Bow Pulling Pose






Awkward Pose











Balancing Stick