Yogi Bikram Choudhury developed Bikram Yoga poses in 1974. His philosophy was to marry movement, breath, and extreme heat to purge the body of toxins, cleanse the mind, and bring the being closer to the spirit.

Bikram Yoga Basics

Bikram Yoga is a specialized yoga style best done under the guidance of a certified Bikram instructor. Please note that Hot Yoga and Bikram are not the same. Choudhury does not allow studios to advertise a Hot Yoga class as the Bikram method unless a certified Bikram instructor teaches the class.

During class, instructors stand on a platform at the head of the class and guide the session. They do not come around and adjust your form.

Drink plenty of water throughout the day so you are fully hydrated for evening practice. If the session is in the morning, drink at least 16-24 oz. of water an hour before class. You will not have a water break until about 20-30 minutes into the session. You will double your water intake after class.

It is very common for those new to Bikram to feel lightheaded or nauseous during class. Most instructors advise you not to leave the studio, but instead rest in Hero Pose until you regain composure.

If you want to perform true Bikram, then you must combine the exact sequence of 26 postures with the heated room. Can you build a session of Bikram Yoga poses to practice alone? Yes and no. While you may develop familiarity with the poses, it's unlikely you'll want to heat your home to 90-105 degrees for every session. However, some advocates of the practice perform a solo routine in a room with less than 50 percent humidity and a temperature of about 80 degrees.

A Sequence of Bikram Yoga Poses

Here are the 26 Bikram Yoga poses in practice order. The session is divided into to segments, standing and sitting, and each session begins with pranayama, which prepares the body for exercise by pushing stale air out of the lungs and filling them with fresh breath

Standing Poses
Ardha-Chandrasana - Strengthens the core and stimulates vital organs
Pada-Hastasana - Stretches the spine and lower muscles and increases circulation
Utkatasana - Strengthens the lower body
Garurasana - Stimulates the reproductive system and firms the lower body
Dandayamana-Janushirasana - Improves balance and concentration
Dandayamana-Dhanurasana - Increases concentrated blood flow and hones determination
Tuladandasana - A full-body balancing pose that focuses intent and strengthens the trunk of the body
Dandayamana-Bibhaktapada-Paschimotthanasana - A wide-legged stance that relieves sciatica
Trikanasana - A full-body rejuvenation pose
Dandayamana-Bibhaktapada-Janushirasana - A forward bend that tones the core and upper thighs
Tadasana - Works the internal obliques
Padangustasana - Another mental-physical balancing pose
Sitting Poses
Savasana - Relaxation pose
Pavanamuktasana - Reduces internal discomfort and improves hip flexibility
Bhujangasana - Builds flexibility in the spine
Salabhasana - Increase back strength and flexibility
Poorna-Salabhasana - Tightens the core and arms
Dhanurasana - Improves internal organ function and opens the chest
Supta-Vajrasana - Tones muscles and reduces leg problems
Ardha-Kurmasana - A relaxation pose that increases stimulates circulation to lungs and brain
Ustrasana - Relieves back pain and expands the chest, throat, and thyroid
Sasangasana - Greatly expands the spine
Janushirasana - Balances blood sugar levels and improves digestion
Paschimotthanasana - Stretches the back and arms and lower spine
Ardha-Matsyendrasana - Full twist of the spine
Kapalbhati in Vajrasana - A breathing pose that purges toxins and increases circulation
Dallas Bikram Yoga's website features a very helpful posture guideline with detailed explanations and pictures for each Bikram Yoga pose in the sequence.