YOGA BIKRAM

POSTURES

26 asanas (postures) + 2 Pranayama (breathing) exercices make this astonishing serie. Every posture allows your body to get ready for the next one.

Standing Deep Breathing – Pranayama
Standing Deep Breathing – Pranayama
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DESCRIPTION

increases lung capacity and helps with breathing problems

Mental relaxation

Detoxification

Helps with insomnia, nervousness, and irritability

Good for heart and high blood pressure

Works the nervous, respiratory and circulatory systems

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1. Half Moon – Ardha Chandrasana
1. Half Moon – Ardha Chandrasana
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DESCRIPTION

renforce tous les muslces du corps, surtout de la paroi abdominale en assouplissant et renforçant les grands dorsaux, les obliques, les trapèzes et les deltoids

améliore la souplesse de la colonne du coccyx au cou

redessine et affine la taille, les hanches, les fesses et les cuisses

Strengthens every muscle in the body’s core, especially in the abdomen, and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezious muscles.

It increases the flexibility of the spine, from coccyx to neck;  

Trims the waistline, hips, abdomen, buttocks and thighs.

Gives quick energy and vitality

Revitalizes liver, spleen, pancreas, and kidneys

Works deltoid, trapezius, pectoralis major and hamstrings

Helps lower back pain, constipation, obesity, scoliotic deformities and frozen shoulders

Corrects bad posture

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2. Backward Bending
2. Backward Bending
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DESCRIPTION

Stimulates the sympathetic nervous system

Helps counteract damage of bad posture

Relieves back pain

Realigns the spine

Promotes proper kidney function

Helps with digestive function

Helps to break through insecurity and fear

Relieves stress

Tones and strengthens hip, gluteus and leg muscles.

Tones and strengthens arm and shoulder muscles

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3. Hands to feet pose – Pada-Hastasana
3. Hands to feet pose – Pada-Hastasana
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DESCRIPTION

Improves blood circulation to the brain and legs

Stretches the spine and increases flexibility

Works the muscles, ligaments and tendons of the legs

Stretches the sciatic nerve

Strengthens the gluteus muscles

Strengthens the shoulders and upper back

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4. Awkward Pose – Utkatasana (part 1)
4. Awkward Pose – Utkatasana (part 1)
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DESCRIPTION

Increases joint flexibility of the hips, knees and ankles

Increases circulation to the hips, knees and ankles

Alleviates join pain and arthritis of the knees

Relieves sciatica

Works quadriceps & deltoids

Helps to strengthen and realign joints of the legs; hips knees and feet

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4. Awkward Pose – Utkatasana (part 2)
4. Awkward Pose – Utkatasana (part 2)
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DESCRIPTION

Increases joint flexibility of the hips, knees, ankles and toes

Increases circulation to the hips, knees, feet and toes

Alleviates join pain and arthritis of the knees

Relieves sciatica

Works quadriceps & deltoids

Increases balance and core strength

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4. Awkward Pose – Utkatasana (part 3)
4. Awkward Pose – Utkatasana (part 3)
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DESCRIPTION

Increases joint flexibility of the hips, knees, ankles and toes

Increases circulation to the hips, knees, feet and toes

Alleviates join pain and arthritis of the knees

Relieves sciatica

Works quadriceps & deltoids

Increases balance and core strength

Helps lubricate the knee joints

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5. Eagle Pose – Garurasana
5. Eagle Pose – Garurasana
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DESCRIPTION

Improves flexibility of ankles, knees, hips, wrists, elbows, and shoulders

Relieves tension in neck and shoulders

Improves sexual vitality and control

Improves function of central nervous system

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6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 1)
6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 1)
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DESCRIPTION

Develops concentration, determination, and patience

Improves flexibility of sciatic nerve

Good for diabetes

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6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 2)
6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 2)
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DESCRIPTION

Develops concentration, determination, and patience

Improves flexibility of sciatic nerve

Good for diabetes

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6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 3)
6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 3)
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DESCRIPTION

Develops concentration, determination, and patience

Improves flexibility of sciatic nerve

Good for diabetes

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6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 4)
6. Standing Head to Knee Pose – Dandayamana Janushirasana (part 4)
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DESCRIPTION

Develops concentration, determination, and patience

Improves flexibility of sciatic nerve

Good for diabetes

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7. Standing Bow Pulling Pose – Dandayamana Dhanurasana
7. Standing Bow Pulling Pose – Dandayamana Dhanurasana
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DESCRIPTION

Flushes out kidneys helping to eliminate toxins

Increases circulation to the heart and lungs

Improves elasticity of the spine

Opens diaphragm and lungs

Improves sciatica

Improves lower spine and relieves lower back pain

 

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8. Balancing Stick  – Tuladandasana
8. Balancing Stick – Tuladandasana
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DESCRIPTION

Strengthens the heart muscle

Improves circulation

Increase lung capacity

Works the pancreas, kidneys and spleen

Works muscular, reproductive, nervous and circulatory systems

Clears arteries

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9. Standing seperate Legs Stretching Pose – Dandayama Bibhaktapada Pashimottanasana
9. Standing seperate Legs Stretching Pose – Dandayama Bibhaktapada Pashimottanasana
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DESCRIPTION

Helps and prevents sciatica

Helps functioning of most abdominal organs

Brings blood to the brain

Good for constipation, abdominal obesity and hyper acidity

Good for small and large intestines

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10. Triangle Pose – Trikonasana
10. Triangle Pose – Trikonasana
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DESCRIPTION

Improves every muscle, joint, tendon, and internal organ

Revitalizes nerves, veins, and tissues

Improves crooked spines

Good for kidneys

Helps to correct chemical imbalances in the body

Helps hip and back pain

Helps balance menstrual disorders

Cardiovascular benefits

Works the circulatory, digestive, immune and reproductive systems

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11. Standing Seperate Legs Head to Knee Pose  – Dandayamana Bibhaktapada Janushirasana
11. Standing Seperate Legs Head to Knee Pose – Dandayamana Bibhaktapada Janushirasana
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DESCRIPTION

Helps depression

Helps abdominal obesity, diabetes, thyroid, blood and sugar balance

Helps endocrine, reproductive and digestive systems

Stretches, tones, and decongests the spinal column, nervous system

Massages the pancreas, liver, gallbladder, kidneys, spleen, and intestines

Works obliques, iliosoas, quads, deltoids, trapezious, biceps and triceps

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12. Tree pose – Tadasana
12. Tree pose – Tadasana
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DESCRIPTION

Improves posture and balance

Improves circulatory disorders

Increases flexibility of ankles, knees, and hips

Helps inflammation of the lower back

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13. Toe Stand – Padangustasana
13. Toe Stand – Padangustasana
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DESCRIPTION

Develops psychological and mental powers, especially patience

Improves balance

Strengthens the stomach muscles

Improves strength and flexibility of the hips, knees, ankles and toes

Strengthens the legs

Helps with hemorrhoid problems

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14. Dead Body Pose – Savasana
14. Dead Body Pose – Savasana
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DESCRIPTION

Helps regulate blood pressure

Improves concentration

Good for hypertension, nervousness, anxiety, and irritability

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15. Wind removing Pose – Pavanamuktasana (part 1)
15. Wind removing Pose – Pavanamuktasana (part 1)
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DESCRIPTION

Helps and prevents constipation

Improves digestive function

Works the ascending and descending colon

Improves flexibility of the hip joints and relieves lower back pain

Stimulates the liver, small and large intestine, and spleen

Strengthens fingers, hands and arms

Helps in regulating metabolism

Stimulates the immune system

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15. Wind removing Pose – Pavanamuktasana (part 2)
15. Wind removing Pose – Pavanamuktasana (part 2)
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DESCRIPTION

Helps and prevents constipation and irritable bowel syndrome

Improves digestive function

Works the transverse colon

Improves flexibility of the hip joints and relieves lower back pain

Stimulates the liver, small and large intestine, and spleen

Helps in regulating metabolism

Stimulates the immune system

Increases circulation to female reproductive organs

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16. Sit-up – Pada-Hastasana
16. Sit-up – Pada-Hastasana
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DESCRIPTION

Strengthens and tightens the abdomen

Increases flexibility of the spine, hamstrings, and sciatic nerve

Improves vitality

Encourages detoxification

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17. Cobra Pose – Bhujangasana
17. Cobra Pose – Bhujangasana
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DESCRIPTION

Increases spinal strength and flexibility, relieves low back pain

Helps relieve stress by improving functioning of kidneys

Strengthens and firms abdomen, hips, legs, buttocks and arms

Opens and stretches the heart and lungs

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18. Locust Pose – Salabhasana (part 1)
18. Locust Pose – Salabhasana (part 1)
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DESCRIPTION

Increases spinal strength and flexibility, relieves low back pain

Strengthens gluteus and thigh muscles

Helps relieve stress by improving functioning of kidneys

Increases flexibility of the neck

Increases strength and flexibility of the shoulders, wrists and forearms

Great for repetitive strain injuries of the wrists and arms

Massages the internal organs

Improves digestion

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18. Locust Pose – Salabhasana (part 2)
18. Locust Pose – Salabhasana (part 2)
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DESCRIPTION

Increases spinal strength and flexibility, relieves low back pain

Strengthens gluteus and thigh muscles

Helps relieve stress by improving functioning of kidneys

Increases flexibility of the neck

Increases strength and flexibility of the shoulders, wrists and forearms

Great for repetitive strain injuries of the wrists and arms

Massages the internal organs

Improves digestion

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19. Full Locust – Poorna-Salabhasana
19. Full Locust – Poorna-Salabhasana
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DESCRIPTION

Same as Cobra and Locust

Massages internal organs

Opens the chest

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20. Bow Pose – Dhanurasana
20. Bow Pose – Dhanurasana
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DESCRIPTION

Combines all the benefits of Cobra, Locust, and Full Locust

Improves flexibility of the entire spine

Invigorates the nervous system

Improves flexibility of hip and shoulder joints

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21.  Fixed Firm Pose – Supta Vajrasana
21. Fixed Firm Pose – Supta Vajrasana
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DESCRIPTION

Strengthens and improves flexibility of lower spine, hips, knees and ankles

Good for sciatica and varicose veins

Helps to cure gout and rheumatism in the legs

Helps to cure and prevent hernia

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22.  Half Tortoise Pose – Ardha Kurmasana
22. Half Tortoise Pose – Ardha Kurmasana
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DESCRIPTION

Provides maximum relaxation

Calming to the nervous system

Cures indigestion, constipation and flatulence

Stretches the lower lungs, good for asthma

Good for diabetes and anemia

Massages heart, lungs, and coronary arteries

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23. Camel Pose – Ustrasana
23. Camel Pose – Ustrasana
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DESCRIPTION

Produces maximum compression of the spine which stimulates the nervous system

Break free deep emotions

Improves flexibility of the neck and shoulders

Good for diabetes, high blood pressure

Good for constipation

Strengthens the back and shoulder muscles

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24. Rabbit Pose – Sasangasana
24. Rabbit Pose – Sasangasana
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DESCRIPTION

Maintain mobility and elasticity of spine and back muscles

Nurtures the nervous system, helps with depression

Stimulates all glands and organs of the body

Helps with colds, sinus and throat problems

Good for thyroid and larynx

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25. Head to Knee Pose + Stretching Pose – Janushirasana with Pashimottanasana
25. Head to Knee Pose + Stretching Pose – Janushirasana with Pashimottanasana
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DESCRIPTION

head to knee pose 

Good for diabetes

Good for the immune system

Improves kidney function

Increased circulation to the liver, spleen, pancreas, thyroid  and intestines.

Massages digestive system

stretching pose 

Stretches the back of the legs

Stretches and lengthens the entire spine

Massages the internal organs, especially the digestive organs

Relieves problems with sciatica

Invigorates the nervous system

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26. Spine Twisting – Ardha-Matsyendrasana
26. Spine Twisting – Ardha-Matsyendrasana
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DESCRIPTION

Increases circulation and nutrition to spinal nerves, veins, and tissues

Helps sciatica

Improves digestion

Helps with problems of the wrists, elbows and forearms

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Blowing in Firm Pose – Kapalbhati in Vajrasana
Blowing in Firm Pose – Kapalbhati in Vajrasana
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DESCRIPTION
  • improves oxygenation of the body
  • helps eliminate toxins from the body energizes and revitalizes the body ,
  • brings clarity of mind
  • helps to fight against respiratory problems strengthens , mass, and increases the movement of organs and muscles of the abdominal wall , including the diaphragm
  • helps regulate blood pressure, good for the heart
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