bikram pose hot yoga journal


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Basics of Bikram (Hot Yoga)


Before you begin a session, please review the basics of poses and FAQ.



I would recommend previewing the poses below. 

(If you are wondering, "yes" this is me now-so consider these poses at beginner stage.  If you want to see the advanced moves, you can google it.  But this is me and where I am now.  My goal is to go take snapshots in my intermediate practice~soon~

Just seeing the poses and how they will stimulate your body is a good start before a class.  For me, visualizing is key and when I know what it is, even better.



Watch Pre Day 1



Scroll below for 26 poses:

pranayama bikram pose hot yoga journal

Pranayama Series (Standing Deep Breathing Pose) intended to warm the body for the poses

ardha chandrasana pada hastasana half moon pose hands to feet bikram pose hot yoga journal


Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose/hands to Feet)  opens shoulder joints, abdominal obesity, stimulates the pituitary, alleviates anxiety utkatasana awkward posebikram pose hot yoga journal

Utkatasana (Awkward Pose) good for overall body strength, digestive system, sciatica, flexibility in toes and ankles

garurasana eagle pose balance hot yoga bikram pose hot yoga journal


Garurasana (Eagle Pose) works twelve major joints and is good for balance


dandayamana janushirasana standing head to knee pose hot yoga bikram pose hot yoga journal

Dandayamana-Janushirasana (Standing Head to Knee Pose)  Good for concentration, mental strength, diabetes


dandayamana dhanurasana standing bow pulling pose bikram pose hot yoga journal

Dandayamana-Dhanurasana (Standing Bow Pulling Pose) helps with spine, abdomen, strength and balance.  Regulate ovaries and prostate gland


.tuladandasana balanacing stick pose bikram pose hot yoga journal


Tuladandasana (Balancing Stick Pose)  Helps with future cardiac problems, varicose veins, strength in legs

dandayamana bibhaktapada paschimotthanasana standing separate leg stretching pose bikram pose hot yoga journal



 Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose) Circulation to brain, central nervous system, depression


trikanasana triangle pose bikram pose hot yoga journal

 Trikanasana (Triangle Pose) hormone levels, hip and shoulder joints


dandayamana bibhaktapada janushirasana standing separate leg head to knee pose bikram pose hot yoga journal

Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose ) abdomen and blood sugar levels


tadasana tree pose bikram pose hot yoga journal

Tadasana (Tree Pose) correcting bad posture and lower back



padangustasana toe stand pose bikram pose hot yoga journal

Padangustasana (Toe Stand Pose) arthritis and stomach muscles


savasana dead body pose bikram pose hot yoga journal

Savasana (Dead Body Pose)  relaxation and reduce blood pressure


pavanamuktasana wind removing pose bikram pose hot yoga journal

Pavanamuktasana (Wind Removing Pose) ascending, descending, and transverse colon



sit up bikram hot yoga bikram pose hot yoga journal

Sit-up elimination of toxin


bhujangasana cobra pose bikram pose hot yoga journal

Bhujangasana (Cobra Pose) appetite, improves concentration, backache and opens spine


salabhasana locust pose bikram pose hot yoga journal

Salabhasana (Locust Pose) digestion and bad posture


poorna salabahasana full locust pose bikram pose hot yoga journal

Poorna-Salabhasana (Full Locust Pose) spinal flexibility




dhanurasana bow pose bikram pose hot yoga journal
Dhanurasana (Bow Pose) internal balance and harmony



supta vajrasana fixed firm pose bikram pose hot yoga journal

Supta-Vajrasana (Fixed Firm Pose) sciatica and varicose veins



ardha kurmasana half tortoise pose bikram pose hot yoga journal

Ardha-Kurmasana (Half Tortoise Pose)  insomnia



ustrasana camel pose bikram pose hot yoga journal

Ustrasana (Camel Pose) lungs and nervous system



sasangasana rabbit pose bikram pose hot yoga journal

Sasangasana (Rabbit Pose) hormones, insomnia and depression


janurshirasana with paschimotthanasana head to knee pose bikram pose hot yoga journal


Janushirasana with Paschimotthanasana (Head to Knee Pose) many benefits, concentration, back muscles




ardha matsyendrasana spine twisting pose bikram pose hot yoga journal
Ardha-Matsyendrasana (Spine Twisting Pose) synovial joints and lower back


khapalbhati blowing in firm pose bikram pose hot yoga journal


Khapalbhati (Blowing in Firm Pose) high blood pressure and release of toxins

For full page sheet, click here.


Here are some FAQ's for Bikram Hot Yoga that will compliment my Journal:

How does Bikram work? There is a tourniquet effect created through each pose that locks and releases blood supply. The unique breathing series and 26 poses marries strengthening, balancing and the law of gravity all to your bodies benefits. I list more in the home page.

What is the head doing to my body? The heat allows for more safe flexibility to muscles and joints. With each pose, blood (with calcium) is brought to your bones for strengthening. Lymph nodes as massaged (poses head to knee), which allows your lymphatics to work better aka your immune system. With controlled breathing allows your lungs to be full and stretched. Toxins and waste are eliminated. Fresh blood is supplied throughout the body.

How much water am I losing? Every body sweats differently, but it is recommended to drink 64-80 ounces after class. Most do not drink enough water, so many feel dizzy and nauseated during class, make sure to be hydrated.

How many times is recommended attendance? Daily practice is the best. I have found most will agree no less than three times a week.

Is there spiritual help with Bikram? Yes, you can read in my testimonials. Many of the poses work on endocrine and central nervous system. The breathing can control the flight or fright gland (stress). By mediating, controlling and releasing these, there is a spiritual journey. As I made mention, I believe it is the most effective at connecting mind body and soul.

Are headaches common and how do I treat them? Yes, your body is going through some change and normalization. At the basic level, you may be hydrated before class, drinking at least 1 L before. So ensure that you are properly hydrated. It is common to have headaches after practice. Some ways to treat headaches to is be hydrated, refuel with electrolytes (sodium, calcium, potassium)-banana, coconut milk and adding lemon and salt to your water. Some recommend taking a lick or two of salt during class. You may consider adding EmergenC to your water. I discuss headaches in my journal.

Can you go to yoga when you have your period? Yes, note that the days preceding or post can be more hot. I noticed that on my own practice.

May I attend class if I am pregnant, have asthma, high blood pressure, etc? I would consult with your instructor.

What do I need to bring to my first class? Mat, towel, at least 1L of water. Most places will ask that you come at least 25 minutes before to fill out the paperwork. You will want to get a grounding of your studio, put your stuff away, and warm up for class. Some studies have showers so you can wash up after, if that is the case, you may want to bring a towel and change of clothes for after. Also no eating 2-3 hours before. If you would like more info, please click here.

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