Program
Bikram Choudhury developed a scientifically designed series of 26 postures and 2 breathing exercises, working each system in the body through contraction and extension. The postures address every bodily system including the digestive, respiratory, circulatory, immune k, endocrine, lymphatic, skeletal, muscular and nervous systems. It stretches and strengthens every muscle, ligament and joint in the body. The postures work synergistically and cumulatively to warm up the muscles and joints for the next posture-working the organs, glands, and nervous system in a systematic way. Thus, returning the body into balance.
The 90-minute classes burn between 450 and 600 calories and is designed to exercise every muscle and joint in the body. Classes are mixed-level and welcome beginners.
| 1. Pranayama- Standing deep breathing | 15. Sit-up- Sit-up | ||
| 2. Ardha Chandrasana Pada Hastasana- Half moon pose with hands to feet pose | 16. Bhujangasana- Cobra pose | ||
| 3. Utkatasana- Awkward pose | 17. Salabhasana- Locust pose | ||
| 4. Garurasana- Eagle pose | 18. Poorna Salabhasana- Full locust pose | ||
| 5. Dandayamana Janushirasana- Standing head to knee pose | 19. Dhanurasana- Floor bow pose | ||
| 6. Dandayamana Dhanurasana- Standing bow pulling pose | 20. Supta Vajrasana- Fixed firm pose | ||
| 7. Tulandandasana- Balancing stick pose | 21. Ardha Kurmasana- Half tortoise pose | ||
| 8. Dandayamana Bibhaktapada Paschimottanasana- Standing separate leg stretching pose | 22. Ustrasana- Camel pose | ||
| 9. Trikanasana- Triangle pose | 23. Sasangasana- Rabbit pose | ||
| 10. Dandayamana Bibhaktapada Janushirasana- Standing separate leg head to knee pose | 24. Janushirasana with Paschimottanasana- Head to knee pose with intense stretching posture | ||
| 11. Tadasana- Tree pose | 25. Ardha Matsyendrasana- Spine twisting pose | ||
| 12. Padangustasana- Toe stand | 26. Kapalbhati in Vajrasana- Blowing in firm pose | ||
| 13. Savasana- Corpse pose | |||
| 14. Pavanamuktasana- Wind removing pose |
