{"id":239,"date":"2026-02-01T10:17:49","date_gmt":"2026-02-01T04:47:49","guid":{"rendered":"https:\/\/mrityunjayyogpeeth.com\/blog\/?p=239"},"modified":"2026-02-01T10:17:49","modified_gmt":"2026-02-01T04:47:49","slug":"26-bikram-yoga-poses","status":"publish","type":"post","link":"https:\/\/mrityunjayyogpeeth.com\/blog\/26-bikram-yoga-poses\/","title":{"rendered":"26 Bikram Yoga Poses: A Detailed Pose-by-Pose Guide to the Hot 26 Sequence"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<span style=\"font-weight: 400;\">Bikram yoga is also known as \u201cHot 26\u201d and\u2002consists of a sequence of comfortable postures that are performed in the same order every time. The room (or space) is usually heated to around <\/span><b>40 \u00b0C\/105 F<\/b><span style=\"font-weight: 400;\">, with\u2002humidity levels ranging between 40 &#8211; 60 per cent depending on the studio and location. Traditional Hot yoga is usually practised to\u2002a predetermined sequence that changes by class, and everything happens across 90 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People adore this style because you always\u2002know what to expect: you can gauge progress, adjust alignment and build stamina over time. That\u2019s how many describe it: <\/span><b>26 postures + 2 breathing exercises =\u2002the familiar \u201c26+2.\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">One quick note on names: Some of the\u2002pose names in the sequence given below might not be what you\u2019re used to from practising other styles of yoga (eg, Bikram calls Tree Pose \u201cTadasana\u201d).<\/span>[\/vc_column_text][vc_custom_heading text=&#8221;Safety First (Especially in the Heat)&#8221; google_fonts=&#8221;font_family:Amethysta%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<span style=\"font-weight: 400;\">Hot yoga is no joke\u2002and comes with its own particular risks of overheating and dehydration. If you\u2019re pregnant, of advanced age, or have health problems, talk to a healthcare professional and an experienced instructor\u2002about modifications.<\/span><\/p>\n<p><b>If you\u2002feel sick, stop and rest (or get out)<\/b><span style=\"font-weight: 400;\">. Symptoms of heat\u2002exhaustion may include headache, nausea, dizziness, weakness, heavy sweating, and feeling faint.<\/span><\/p>\n<p><b>Practical hot-room safety cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrate much more than usual before and after\u2002class; take drinks as you need them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid forcing depth. Heat can make\u2002you feel more limber than your tissues are actually prepared for.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain is a stop sign. It is fine to be\u2002highly aware; it&#8217;s not okay to experience sharp pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take it slow getting up from\u2002the floor.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_custom_heading text=&#8221;The 26 Bikram Yoga Poses at a Glance (In Order)&#8221; font_container=&#8221;tag:h3|text_align:left&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<b>Standing series + transition<\/b><\/p>\n<ol>\n<li><b>Half Moon <\/b><span style=\"font-weight: 400;\">(Ardha Chandrasana)<\/span><\/li>\n<li><b>Hands to Feet <\/b><span style=\"font-weight: 400;\">(Pada Hastasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Awkward<\/b><span style=\"font-weight: 400;\"> (Utkatasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eagle <\/b><span style=\"font-weight: 400;\">(Garudasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Head to Knee Pose<\/b><span style=\"font-weight: 400;\"> (Dandayamana\u2002Janushirasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Standing Bow Pulling <\/b><span style=\"font-weight: 400;\">(Dandayamana Dhanurasana<\/span><b>)<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balancing Stick <\/b><span style=\"font-weight: 400;\">(Tuladandasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Toes Reading\u2002pose <\/b><span style=\"font-weight: 400;\">(Dandayamana Bibhaktapada Paschimottanasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triangle <\/b><span style=\"font-weight: 400;\">(Trikonasana &#8211; Bikram variation looks more\u2002like a side-angle shape)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Head to Knee <\/b><span style=\"font-weight: 400;\">(Stand separate leg head to\u2002knee pose Dandayamana Bibhaktapada Janushirasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tree <\/b><span style=\"font-weight: 400;\">(Tadasana &#8211; Bikram name)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Toe Stand<\/b><span style=\"font-weight: 400;\"> (Padangustasana \u2013 that\u2019s the\u2002Bikram name)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Savasana \/ Dead Body<\/b><span style=\"font-weight: 400;\"> (Savasana)<\/span><\/li>\n<\/ol>\n<p><b>Floor series<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wind Removing<\/b><span style=\"font-weight: 400;\"> (Pavana Muktasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sit-Up<\/b><span style=\"font-weight: 400;\"> (Bikram Sit-Up)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cobra<\/b><span style=\"font-weight: 400;\"> (Bhujangasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Locust<\/b><span style=\"font-weight: 400;\"> (Salabhasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Locust<\/b><span style=\"font-weight: 400;\"> (Poorna Salabhasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bow<\/b><span style=\"font-weight: 400;\"> (Dhanurasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fixed Firm<\/b><span style=\"font-weight: 400;\"> (Supta Vajrasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Half Tortoise<\/b><span style=\"font-weight: 400;\"> (Ardha Kurmasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Camel<\/b><span style=\"font-weight: 400;\"> (Ustrasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rabbit<\/b><span style=\"font-weight: 400;\"> (Sasangasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Head to Knee<\/b><span style=\"font-weight: 400;\"> (Janushirasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intense Stretching<\/b><span style=\"font-weight: 400;\"> (Paschimottanasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spine Twisting<\/b><span style=\"font-weight: 400;\"> (Ardha Matsyendrasana)<\/span><\/li>\n<\/ol>\n<p><b>The \u201c+2\u201d breathing exercises:<\/b><span style=\"font-weight: 400;\"> Standing Deep Breathing (at the beginning) and Kapalbhati\/Blowing in Firm (at the end) are often included as the two breath practices that bookend the sequence.<\/span>[\/vc_column_text][vc_single_image image=&#8221;339&#8243; img_size=&#8221;900*500&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Standing Series: Detailed Breakdown (Poses 1 &#8211; 13)&#8221; google_fonts=&#8221;font_family:Amethysta%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>1) Half Moon Pose (Ardha Chandrasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Half Moon is a beginner standing\u2002posture in the Bikram series. Activating your entire body gently by stretching the spine in many ways \u2013 forward, side, and\u2002bending backward. This sitting-waking practice sets the muscles, joints,\u2002and nervous system for the intensity of the class, creating a body consciousness about posture, balance, and breath.<\/span><\/p>\n<p><b>Intention:<\/b><span style=\"font-weight: 400;\"> Warm-up,\u2002spine freedom, stretching the side body.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;246&#8243; img_size=&#8221;400*300&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet together (or\u2002hip-width apart if necessary).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fingers are laced, index fingers together, arms\u2002up over the head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Come\u2002up tall first, and then side bend right and left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cBring it back to centre,\u201d a soft standing backbend, where\u2002the chest rises, and only the hips are pushed slightly forward, may be included in some classes.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch before you bend:\u2002up and then over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight should be evenly distributed on both\u2002feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use the glutes and lower\u2002belly in the backbend to assist the lower back.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunching the waist (instead\u2002of lengthening).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allowing the hips to pop out\u2002in one direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumping\u2002into the low back on the back bend.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet a little wider than hip-width apart to\u2002support your weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omit the backbend entirely as a modification if\u2002you have issues with low-back sensitivity.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>2) Hands to Feet Pose (Pada Hastasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Utthita Hasta Padangustasana<\/strong> (Hands to Feet Pose) Hands to Feet Pose is a strong standing forward bend that\u2002has an intense stretch along the entire back of your body &#8211; hamstrings, calves, and spine included. This position in the Bikram Yoga series allows the\u2002release of framework throughout daily work, allowing circulation to increase to the brain and upper body. Taught toward the beginning of class, it gradually opens up the body into\u2002deeper stretching later in the sequence.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Hamstrings and calves, posterior-chain warm-up.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and fold forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend knees generously at first.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide hands under heels (or hold ankles\/shins if that\u2019s more accessible).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually straighten legs only if your spine stays comfortable.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;252&#8243; img_size=&#8221;400*600&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think <\/span><b>hinge<\/b><span style=\"font-weight: 400;\">, not collapse.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly engage the quads to protect the backs of the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax the neck.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aggressively locking knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forcing straight legs while rounding the lower back painfully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pulling on the feet with arms rather than using the hips\/legs.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep knees bent; prioritise a long spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use blocks or fingertips on the floor.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>3) Awkward Pose (Utkatasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Utkatasana, Strong Awkward Pose, is a strong standing posture that strengthens and tones the leg muscles, also creating heat in the body\u2002in the early part of the Bikram Yoga sequence. By replicating a seated position, the pose puts pressure\u2002on your thighs, hips, ankles, and abdomen while teaching proper alignment and mental concentration. It is repeated in several stages, increasing\u2002in intensity and showcasing the body for the balancing poses that come later.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Strength in the legs, flexibility in the\u2002ankle, and building of heat.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;259&#8243; img_size=&#8221;400*350&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<span style=\"font-weight: 400;\">This\u2002asana is usually done in several stages.<\/span><\/p>\n<p><b>Steps\u2002(The general idea):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feet a few inches apart;\u2002arms forward at shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips as if you were sitting in a chair; keep your\u2002heels on the ground (as long as they&#8217;re able to stay there).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the chest, lengthen through the\u2002spine.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knees track toward second\/third toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight into heels or mid-foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze ribs together, no\u2002flaring of the chest.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knees are collapsing inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heels are lifting unintentionally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overarching the lower back.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce depth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice near a wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For sensitive knees, limit the range\u2002and maintain a pain-free line.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>4) Eagle Pose (Garudasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Garudasana is a concentration-intensive balancing pose\u2002that involves wrapping the arms and legs around each other to create a sense of compression in the body. This posture, which is part of the Bikram Yoga sequence, increases focus and relaxes the nervous system. Strengthening: legs, ankles. Opening:\u2002shoulders, upper back. Increases circulation to joints. The wrapping motion\u2002promotes circulation and the release of muscular tension that are typical problem areas.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Balance, stability in the hips, opening of the shoulders and\u2002upper back.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend knees slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross one leg\u2002over the other (the toe can remain down as a kickstand).<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;263&#8243; img_size=&#8221;400*500&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross arms so elbows are\u2002overlapped, and then raise them to shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Come to a seated\u2002position with your hips down and back and chest lifted.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hug your thighs together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift elbows; soften shoulders down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fix your gaze on one point.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leaning forward too much.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dropping elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twisting the standing knee inward.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to point the wrapped\u2002toes to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross arm hug:\u2002hug shoulders or tap hands to shoulders.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>5) Standing Head to Knee (Dandayamana Janushirasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">One-legged Balancing Pose is an intense mix of single-leg strength,\u2002flexibility, and mental concentration. This is a killer hamstring stretch\u2002and really strengthens that standing leg and core. The fact that balance\u2002and alignment are so important means it stimulates concentration, patience, and controlled breath during the practice.<\/span><\/p>\n<p><b>Intention:<\/b><span style=\"font-weight: 400;\"> Balance, hamstring, core work and\u2002attentiveness.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;270&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift weight into one foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the opposite knee, gripping under the calf or\u2002around the foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach the leg forward as best you can (it may remain slightly\u2002bent).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold over\u2002the toe\/shin and come down with support.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stability first, shape second.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid jamming the standing knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to keep your hips as square as\u2002you can.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pulling aggressively and losing balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hunching shoulders to chase depth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyperextending the standing knee.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the lifted knee bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a strap.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice near a wall.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>6) Standing Bow Pulling (Dandayamana Dhanurasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Standing Bow Pulling Pose,\u2002a powerful balancing posture that involves strength, flexibility and poise. Reaching one arm forward and kicking the lifted leg back, the body lands in a very strong backbend that\u2002stretches the chest and hip flexors while strengthening the spine and standing leg. This pose creates greater focus, alignment, and poise &#8211; which can be obtained by practising one of the\u2002visually stunning postures in the <\/span><b>Bikram Yoga sequence<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Intention:<\/b><span style=\"font-weight: 400;\"> Strengthening the back, opening up the front of\u2002our hips, Balance and Posture.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;273&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the inside of one foot\/ankle with your hand on that same\u2002side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach opposite arm forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick the raised foot back\u2002and up, hinging the torso to move toward parallel with the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hips\u2002square.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The kick generates the lift; don\u2019t just\u2002pull with the arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract the abdomen to brace the\u2002back.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opening the hip out dramatically.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Falling chest\u2002rather than stretching ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Over-kicking into low-back pain.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a strap.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick less; keep torso higher.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>7) Balancing Stick (Tuladandasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Balancing Stick is a\u2002powerful, all-over-the-body posture which demands concentration, stability and stamina. By reaching the body into one long line,\u2002you will engage your back, butt, and hamstrings as well as core and balance muscles. It creates endurance and mental toughness, particularly as the body starts to really feel the\u2002heat.<\/span><\/p>\n<p><b>Focus:<\/b><span style=\"font-weight: 400;\"> The\u2002posterior chain, full-body engagement, endurance.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;278&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms overhead (or forward).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot slightly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge until\u2002your body is in a long line from fingertips to lifted heel.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make one \u201cplank line.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Square hips down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better to reach forward than lift too\u2002much.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Too much lifting with the back leg, too little length in\u2002the torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Collapsing shoulders\/neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yippity skippity over\u2002the profile.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hands on hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a higher angle with your torso as you work\u2002on strength.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>8) Standing Separate Leg Intense Stretch (Dandayamana Bibhaktapada Paschimottanasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Standing separate leg intense stretch is a seated forward bend and deep stretch\u2002for the hamstrings, calves, and spine. Standing with the legs spread wide, you get help from gravity to lengthen out the back\u2002body and decompress the spine. This asana also promotes better blood flow to the\u2002upper body and keeps the mind in a calming state with deep focus and controlled breathing.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;281&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Objective:<\/b><span style=\"font-weight: 400;\">\u2002Hamstrings, calves, and spinal decompression.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step wide.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold forward from the hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the lack\u2002of heels\/ankles or hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie\u2002on your back, progressively work down, lifting your head between your legs.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift sitting bones, hinge\u2002hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage quads to support hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distribute weight through the\u2002feet.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rounding\u2002low back to \u201cgo deeper.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Painful knee locking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Falling away to the\u2002outsides of the feet.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hands on blocks.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>9) Triangle Pose (Trikonasana &#8211; Bikram variation)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">One of the strong standing poses in the Bikram series, Triangle Pose develops strength and\u2002stability in the legs as it deeply opens the hips and side body. This version is not at all like a normal triangle; it involves sinking very deeply into the front knee, and you get a deep stretch and strengthening effect through the\u2002legs and core. It also enhances the flexibility and coordination of the spine, allowing the chest open and the torso\u2002to rotate.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;287&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Purpose:<\/b><span style=\"font-weight: 400;\"> Hips, legs,\u2002side body, and core.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step wide; turn one foot out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the front knee deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest elbow\/forearm on thigh (or go lower if you can do\u2002so safely).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach top arm up; open chest.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front knee over front ankle (no keeling\u2002in).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ground through the back foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn\u2002the ribcage open without moving the hips.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee drifting inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Collapsing chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re letting the straight leg\u2002drift.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forearm to thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lessen\u2002the bend in the front knee.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>10) Standing Separate Leg Head to Knee (Dandayamana Bibhaktapada Janushirasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Standing Separate Leg Head to Knee Pose\u2002is a deep, direct forward bend that stretches the hamstrings and hips firmly, in addition to testing our balance and focus. Performed with the legs wide,\u2002this shape promotes length in the spine and mindful motion while undoing tightness in the lower body and developing mental acuity and breath-awareness.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;289&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Purpose:<\/b><span style=\"font-weight: 400;\">\u2002Deep hamstring\/hip stretch with some concentration.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide stance; set feet stable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release\u2002back to your front leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently fold towards the\u2002thigh\/shin, don\u2019t push it too hard.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually refine alignment and depth.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Square hips as best you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lengthen spine before deepening.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily; don\u2019t strain.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist to\u2002\u2018touch\u2019 the head down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jamming the straight\u2002front leg down to create pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Completely unloading on\u2002the front foot.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the front knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use blocks.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>11) Tree Pose<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tree Pose is a traditional balancing pose that\u2002creates stability, body awareness, and focus. For Bikram Yoga, this pose builds\u2002the strength in your standing leg and ankle and opens the hips a little. With an erect spine and focused gaze, Tree\u2002Pose enhances posture, coordination, and mental poise.<\/span><\/p>\n<p><b>Focus: <\/b><span style=\"font-weight: 400;\">Balancing,\u2002opening your hips, and postural control.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the other foot\u2002on the inside part of your thigh, or inner calf( no \/\/no joint).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hands at heart or overhead.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push down\u2002through the standing foot; rise through the inner arch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Square hips forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use slow breathing to steady.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;292&#8243; img_size=&#8221;400*600&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foot pressing into the knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyper-hiking\u2002or over-rotating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Collapsing through the standing ankle.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kickstand: toes on floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a wall.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>12) Toe Stand (Padangustasana &#8211; Bikram name)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Toe Stand is\u2002a challenging balancing posture that strengthens and stabilises the feet, ankles, and legs, while requiring strong focus. Starting from Tree Pose, lowering down into this\u2002shape tests both balance and strength as the whole body folds down into a down shape on the floor. It honed focus, strengthens joints,\u2002and builds confidence in balance.<\/span><\/p>\n<p><b>Goal:<\/b><span style=\"font-weight: 400;\"> Foot and ankle power, deep balance\u2002challenge.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start from the tree.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend\u2002standing knee, touching fingertips to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower hips to heel, and keep weight on the ball\u2002of the foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayer hands; lift chest.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;298&#8243; img_size=&#8221;600*450&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly and steadily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee tracks forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep breathing calmly.<\/span><\/li>\n<\/ul>\n<p><b>Common mistakes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dropping all the way down, and to\u2002watch the knee\/ankle!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee collapsing inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding breath.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in the tree.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep fingertips\u2002down, or use blocks.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>13) Savasana (Dead Body Pose)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Savasana is a restorative position for full-body and\u2002body-mind recovery. In the\u2002Bikram Yoga sequence, you employ it mindfully to soothe the nervous system, reduce pulse, and assimilate effects from the standing series. This pose looks easy, but it is vital for reestablishing equilibrium and for the floor sequence that it precedes.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Nervous system reset, recovery.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back\u2002with arms at rest, palms facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the floor support you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe naturally.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;303&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soften jaw, shoulders, belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you feel dizzy, roll\u2002to the side before sitting up.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees, or roll up a washcloth and slide it behind\u2002your knees.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Floor Series: Detailed Breakdown (Poses 14 &#8211; 26)&#8221; google_fonts=&#8221;font_family:Amethysta%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>14) Wind-Removing Pose (Pavana Muktasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Wind-Removing\u2002Pose is a great, grounding posture that can help to release tension in the lower back and hip area. This asana is great for modifying gas and massaging the abdominal area; along with that, it softens and aligns\u2002the spine, opening up circulation. It&#8217;s particularly good for dropping into the body after\u2002standing and before deeper floor work.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\">\u2002Low-back comfort, hip flexors, gentle compression.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;306&#8243; img_size=&#8221;600*300&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw one knee in toward the chest; extend the other leg long (or bend as\u2002you need to).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optional: lift head toward knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do on the other side, then\u2002both knees at once.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you bring your knee to\u2002you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders and face.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck\u2002the back of the thigh, not the shin.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>15) Sit-Up (Bikram Sit-Up)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The Bikram Sit-Up is a moving posture\u2002that uses your core and breath to link movement. Rather than a quick or powerful movement, this sit-up showcases presence, core awareness, and\u2002smooth control of the body as it transitions from floor positions. It keeps the heat on\u2002and palms down during the floor series.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Transition and core activation.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From lying, reach arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and roll up with\u2002control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and gradually\u2002lower back down.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;310&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smooth and slow; avoid jerking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck long.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use hands lightly for support.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>16) Cobra Pose (Bhujangasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cobra Pose is a gentle, backbending pose that opens the chest and the front of the body\u2002by strengthening the spine. In the Bikram Yoga series, this posture helps to correct posture, improve flexibility of the spine and neutralise those forward\u2002bending postures you were working with earlier. It promotes outward opening through the chest and groundedness in the\u2002lower body.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Back strength, chest opening.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;313&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on your belly, and place your palms\u2002under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back: Chest lift with\u2002the use of back muscles; elbows next to the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hips grounded.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lengthen forward and up instead of\u2002cranking back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep shoulders away from ears.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use Sphinx (down\u2002on forearms) if necessary.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>17) Locust Pose (Salabhasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Locust is a form of strength-building backbend that works\u2002the glutes, hamstrings, and muscles along the spine. Performing it on your belly will strengthen\u2002your posterior chain, as well as add in some much-needed carryover for spine stability and posture. It also helps reset your body after forward bends by activating the back\u2002body in a controlled and directed manner.<\/span><\/p>\n<p><b>Purpose: <\/b><span style=\"font-weight: 400;\">Glutes, hamstring and back-body\u2002strength.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg; lower; switch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advance to raising both\u2002legs if possible.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;315&#8243; img_size=&#8221;650*450&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend legs\u2002back; raise from the glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep pelvis grounded.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a folded towel underneath\u2002your hips.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>18) Full Locust (Poorna Salabhasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Salabhasana Full Locust Pose is a very strong strengthening posture which develops stamina in the\u2002muscles of your upper back, buttocks, and hamstrings. The back raise isolates the posterior chain and promotes concentration on breathing with complete\u2002focus. It\u2019s a\u2002wonderful way to tone those muscles that work to support better posture and to warm the body up for the deeper backbends to come.<\/span><\/p>\n<p><b>Purpose:<\/b><span style=\"font-weight: 400;\"> Upper-back endurance, posterior chain.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;320&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms\u2002forward (as cued in class).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift chest and legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broaden collarbones; keep throat relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep legs long and active.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Only lift the chest or only\u2002the legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower arms if shoulders are\u2002tender.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>19) Bow Pose (Dhanurasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Bow Pose is\u2002a robust backbend that strongly stretches the front body and strengthens the spine and biceps. Lifting the chest and thighs off the floor stretches the hip flexors, quadriceps, and shoulders, and builds strength and\u2002flexibility in the back body. And it even boosts energy\u2002and enhances posture.<\/span><\/p>\n<p><b>Goal:<\/b><span style=\"font-weight: 400;\"> Open the Deep\u2002front body and back strengthening.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend knees and hold ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick feet into hands to lift chest and thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a comfortable bend in the knees (usually\u2002closer to hip-width).<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;322&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick more than you pull.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep breathing.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a strap.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do one leg at a time.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>20) Fixed Firm (Supta Vajrasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fixed Firm Pose is a seated back-bending yoga posture\u2002that intensely stretches the quadriceps, ankles and knees and opens the front of the thighsand hips. This pose increases the joints\u2019 range of motion and enhances flexibility in the legs. It\u2019s one of\u2002the most challenging postures in the Bikram Yoga floor series. When\u2002practised mindfully, it can lead to both physical resilience and mental discipline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intention Quad, ankle,\u2002and knee mobility; deep front-thigh opening.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;325&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin kneeling (often\u2002with hips stacked over heels).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower to the elbows, then\u2002back up, if possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">And\u2002then get out slowly: elbows, up.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start cautiously\u2014intensity is\u2002good, pain is bad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Never force the knees.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a block\/bolster.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop at elbows.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>21) Half Tortoise (Ardha Kurmasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In the\u2002Half Tortoise Yoga pose, a soothing forward bend, we gently stretch the arms, shoulders and back. When you fold\u2002forward and bend your knees, draw the body in as well as out, bringing the arms forward with relaxation to promote lengthening through the spine, it helps quiet everything down. It is not just a chance to open the body, but also an opportunity to let go of some upper-body tension and ground amidst the\u2002intensity of the Bikram Yoga series.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;327&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>Intention:<\/b><span style=\"font-weight: 400;\">\u2002Expansion in the shoulders, gentle forward fold to soothe and lengthen the spine.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel, sitting back\u2002on hips to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold forward, head\u2002down, arms outstretched.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hips heavy toward heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your\u2002fingers forward, reaching away from the side of your body.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Separate knees slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support the forehead with\u2002a block.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>22) Camel Pose (Ustrasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Camel is a deep kneeling backbend that works to open the chest, upper back,\u2002shoulders, and stretches hip flexors while it improves spinal flexibility. In the\u2002Bikram Yoga series, this position contributes to good posture, helps with rounded shoulders, and encourages energy flow. Performed with\u2002poise and control, this heart-opening backbend develops flexibility in the front of the body and self-assurance in the spine.<\/span><\/p>\n<p><b>Uses:<\/b><span style=\"font-weight: 400;\"> Backbend, hip flexor\u2002opener, posture.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;329&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel, knees hip-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hands on\u2002hips, but first, let\u2019s lift the chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip heels, if possible, one at\u2002a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push hips forward; lift sternum.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hips forward, chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze glutes gently for support to\u2002the lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If\u2002dropping your head back feels unsafe, keep your neck neutral.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hands stay on the low back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring heels together and tuck\u2002toes.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>23) Rabbit Pose (Sasangasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">From Rabbit, a deep forward bending pose that\u2002flexes the spine, serves as a strong counterpose to the backbends at the start of this series. By rounding the spine and stretching out gently into the shoulders and upper back, this pose decompresses\u2002while also aiding in spinal mobility and steadying the nervous system. It\u2019s designed to draw\u2002you back to the heart and relax after an intense heart-opening practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Counterpose to backbends; flexes the spine,\u2002stretches shoulders.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;331&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel and sit on heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold heels; tuck chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to get the crown of your head on the floor close to your\u2002knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift hips, rounding spine upward.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin\u2002remains down to protect the neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This\u2002isn\u2019t a move to be whipped through the head.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hips lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add padding under the head.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>24) Head to Knee Pose (Janushirasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Head to Knee Pose is a seated bend that stretches the back of the\u2002legs and creates a sense of calmness and focus in the mind. Fold over one extended leg and embrace spinal length as\u2002tension in the lower body gradually releases. It also slows the breath\u2002and nervous system, a grounding posture in the floor series.<\/span><\/p>\n<p><b>Goal:<\/b><span style=\"font-weight: 400;\"> Hamstrings, targeted\u2002in the forward fold.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;333&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold the other leg straight, foot to inner thigh, so you are\u2002sitting with one foot on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, lengthen;\u2002exhale, fold over the straight leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holdthe foot\/ankle\/shin without yanking.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lead with the chest, not just the\u2002head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep shoulders soft.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the knee slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a strap.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>25) Intense Stretching Pose (Paschimottanasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A\u2002big-legged forward fold, Intense Stretching Pose, stretches both sides of the legs and spine. When folded with legs extended, this pose elongates the spine and releases stored tension\u2002in the lower body. It also encourages stillness, focus, and regular\u2002breathing.<\/span><\/p>\n<p><b>Goal:<\/b><span style=\"font-weight: 400;\"> Two-legged hamstring stretching, back-body\u2002lengthening.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;335&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with both legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale lengthen; exhale fold.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab feet\/ankles or hold a\u2002strap.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back long\u2002as you fold over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Micro-bend knees if needed.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strap, bend knees, or sit on a\u2002towel folded over.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221;]<b>26) Spine Twisting Pose (Ardha Matsyendrasana)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">About\u2002The Pose Spine Twisting Pose is a seated twist that helps in gradually regaining the mobility of the spine after forward bend poses. By extending the spine before twisting, this posture will help in relieving any tension in our back, and also help improve posture and even\u2002out the body. It also\u2002aids in digestion and leaves one with a sense of calm, effortless completeness at the end of the Bikram Yoga sequence.<\/span><\/p>\n<p><b>Goal:<\/b><span style=\"font-weight: 400;\"> Move the back, counterpose to\u2002forward folds.<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;337&#8243; img_size=&#8221;600*400&#8243; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">And sit tall, bend one knee\u2002and cross it over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to lengthen upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale to twist softly from\u2002the ribs and upper back.<\/span><\/li>\n<\/ul>\n<p><b>Key cues:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grow tall first, then rotate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid yanking the neck.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the bottom leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap\u2002instead around the knee.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_custom_heading text=&#8221;Breathing Exercise A: Standing Deep Breathing (Pranayama)&#8221; google_fonts=&#8221;font_family:Amethysta%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<span style=\"font-weight: 400;\">Standing Deep Breathing is the\u2002first breathing exercise of the <a href=\"https:\/\/bikramyogasanjose.com\/bikram-yoga\/\" target=\"_blank\" rel=\"nofollow noopener\">Bikram Yoga Series<\/a>. Done standing tall, it&#8217;s a controlled breathing exercise that warms\u2002the body from within, increases lung capacity, and focuses the mind on the breath. It is the base of the entire class, where it puts your mind at rest and opens\u2002up your body to move in a heated room.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand and breathe\u2002slow, controlled in and out breaths.<\/span><\/li>\n<\/ul>\n<p><b>Purpose:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm the body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steady the mind<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare for movement<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_custom_heading text=&#8221;Breathing Exercise B: Blowing in Firm (Kapalbhati in Firm Seat)&#8221; google_fonts=&#8221;font_family:Amethysta%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<span style=\"font-weight: 400;\">Blowing in Firm is the\u2002final breathing pattern of Bikram Yoga, and it is what you want to do to awaken your body and clear your mind. It involves forcefully exhaling rhythmically to contract the abdominals and promote\u2002circulation. Done at the end of a class, it\u2019s very effective to release fatigue, enhance focus and create a powerful, rejuvenating finish to the\u2002practice.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Staccato forceful\u2002exhales, soft inhale.<\/span><\/li>\n<\/ul>\n<p><b>Important note:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re pregnant or have health concerns, however, skip forceful\u2002breathing.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_toggle title=&#8221;Frequently Asked Questions&#8221; color=&#8221;orange&#8221; open=&#8221;true&#8221; css=&#8221;&#8221;]<b>Is Bikram Yoga the same as \u201chot yoga\u201d?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Not always. \u201cHot yoga\u201d\u2002is a many-splendored thing. Bikram\/Hot 26 is a prescribed set sequence that\u2019s classically taught\u2002in a hot room.<\/span><\/p>\n<p><b>How long do you hold poses?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">It depends on the pose and the teacher, but poses are practised twice in most classes, with holds ranging from\u2002short to long.<\/span><\/p>\n<p><b>Can beginners do Bikram Yoga Poses?<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Beginners can, of course, but start very conservatively, take breaks,\u2002and focus on hydration and safety \u2013 especially in the heat.<\/span>[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Bikram yoga is also known as \u201cHot 26\u201d and\u2002consists of a sequence of comfortable postures that are performed in the same order every time. The room (or space) is usually heated to around 40 \u00b0C\/105 F, with\u2002humidity levels ranging between 40 &#8211; 60 per cent depending on the studio and location. Traditional Hot yoga [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":343,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-asanas-and-techniques"],"_links":{"self":[{"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/posts\/239","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/comments?post=239"}],"version-history":[{"count":76,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/posts\/239\/revisions"}],"predecessor-version":[{"id":342,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/posts\/239\/revisions\/342"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/media\/343"}],"wp:attachment":[{"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/media?parent=239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/categories?post=239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mrityunjayyogpeeth.com\/blog\/wp-json\/wp\/v2\/tags?post=239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}