Bikram Yoga postures were popularized in the 1970s by Bikram Choudhury, who began learning yoga in his native India at age three. Bikram Yoga is comprised of 26 postures chosen by Choudhury, who believes that if a person practices this exact sequence, every muscle, tendon, organ, bone and even the skin will be exercised. Bikram Yoga can only be taught in Choudhury's approved studios by Bikram certified teachers.
Bikram Yoga Postures

According to Choudhury, it is imperative that the 26 Bikram Yoga postures be held for 10-to-60 seconds each, and practiced in the following order:

Pranayama Series (Standing Deep Breathing Pose)
Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet)
Utkatasana (Awkward Pose)
Garurasana (Eagle Pose)
Dandayamana-Janushirasana (Standing Head to Knee Pose)
Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
Tuladandasana (Balancing Stick Pose)
Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
Trikanasana (Triangle Pose)
Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)
Tadasana (Tree Pose)
Padangustasana (Toe Stand Pose)
Savasana (Dead Body Pose)
Pavanamuktasana (Wind Removing Pose)
Sit-up
Bhujangasana (Cobra Pose)
Salabhasana (Locust Pose)
Poorna-Salabhasana (Full Locust Pose)
Dhanurasana (Bow Pose)
Supta-Vajrasana (Fixed Firm Pose)
Ardha-Kurmasana (Half Tortoise Pose)
Ustrasana (Camel Pose)
Sasangasana (Rabbit Pose)
Janushirasana with Paschimotthanasana (Head to Knee Pose)
Ardha-Matsyendrasana (Spine Twisting Pose)
Khapalbhati (Blowing in Firm Pose)
The first (Standing Deep Breathing Pose) through the 12th pose (Toe Stand Pose) are standing postures. The others are either done while sitting or lying down. All of the poses are completed twice before moving on to the next one, and the entire sequence can be done in 90 minutes. To get the maximum benefits from this discipline, Choudhury recommends practicing a minimum of 10 times per month.

The Importance of Heat

Bikram Yoga is commonly practiced in a room pre-heated to 105 degrees Fahrenheit. The heat helps to loosen the muscles and increase flexibility. The walls of the room are usually lined with mirrors, which enable those practicing to see how they are performing and adjust their postures.

Benefits of Bikram Yoga

Choudhury believes that if the 26 Bikram Yoga postures are practiced regularly and correctly, all ailments of the body can be avoided, no matter what the age of the individual. Those who practice this style on a regular basis reap the benefits of increased stamina, energy, and metabolism along with improved muscle strength, flexibility, and decreased tension as a result of achieving the poses.This yoga style is an effective tool for:

Reshaping the body
Strengthening the immune system
Reducing the risk of injury
Detoxify the body
Regulate body functions, voluntary and involuntary movements
Increase energy, balance, and coordination
Tone the muscles
Ease the effects of stress
Enhance both internal and external body function
Some people refer to the weight loss benefits of Bikram Yoga as "water loss" due mainly to the profuse sweating induced by the temperature and humidity of the classroom. While this may be partially true, the style does promote weight loss in other ways because it increases the heart rate, warms up the muscles and speeds up circulation, creating a perfect environment to burn calories and build muscle.