Bikram Yoga

Bikram yoga .....

is a beginning yoga class, suitable for all age groups and ability levels; challenging enough for the most practiced yogi and approachable enough for the pure novice.

It is focused around 26 basic hatha yoga postures, set up like a chain reaction so that each posture warms you up for the next until the end of class you have touched on each and every muscle, ligament, tendon, internal organ and system in your body leaving you feeling fantastic!; You will never find yourself going into a posture unprepared or under warmed up, never find yourself over-stretching but moving to your bodies maximum for whatever that may be for that class. We will focus on the breath, and doing your best; the yoga will do the rest! Bikram yoga is practiced in a warm room which will allow you to heal faster, stretch deeper, feel better without injury. You will sweat!

Why the Heat?

Yoga changes the construction of the body from the inside out, from bones to skin and from fingertips to toes. So before you change it, you have to heat it up to soften it, because a warm body is a flexible body. Then you can reshape the body any way you want.
Hatha Yoga flushes away the waste products, the toxins of all the glands and organs of your body. It provides a natural irrigation of the body through the circulatory system, with the help of the respiratory system. It brings nourishments to every cell of your body so that each one can perform its function and keep your body healthy. Bikram Yoga also employs heat to further that cleaning process: When you sweat, impurities are flushed out of the body through the skin.

Practicing yoga not only increases our supplies of oxygen, but it also teaches us how to use that oxygen properly – we learn to control the breath through pranayama.



A regular yoga practice:

• Regulates cholesterol in the blood
• Supplies oxygen and nutrients to parts of the body that have been blocked or stagnant
• Eliminates toxins
• Flushes the lymphatic system
• Strengthens the immune system
• Balances the endocrine glands
• Improves the spine’s flexibility and health
• Expands lung capacity and strengthens the heart
• Lubricates joints
• Strengthens bones, and stretches and tones the muscles

For testimonials and a list of diseases cured through Bikram Yoga go to: www.bikramyoga.com

Standing Series:
	Standing deep breathing (Pranayama) Good for lungs and respiratory system Helps with mental relaxation Helps high blood pressure Relieves irritability Good for detoxification Exercises nervous, respiratory and circulatory systems
	Half moon pose with hands to feet pose (Ardha Chandrasana with Pada Hastasana) Works into the whole skeletal and circulatory systems Opens shoulder joints Good for frozen shoulder Reduces or eliminates pain in the lower back Good for abdominal obesity Improves and strengthens every muscle in the central part of the body Increases the flexibility of the spine Tones the spinal nerves and abdominal organs inproving the working of the bowels Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles Helps with sciatic problems Alleviates anxiety and reduces mental stress Stimulates pituitary gland Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems Firms and trims waistline, hips, abdomen, buttocks and thighs
	Awkward pose – in three parts (Utkatasana) Improves overall body strength Opens pelvis Strengthens and tones leg muscles Relieves menstrual cramping Reduces fat pocket under buttocks Aligns skeletal system Good for arthritis conditions Good for digestion Relieves joint pain Relieves sciatica Improves flexibility in toes and ankles Exercises liver, intestines, and pancreas
	Eagle pose (Garurasana) Works into twelve major joints of the body Good for central nervous system Facilitates lymphatic function, improving immune system Improves mobility of hip joint Improves balance Strengthens legs Good for varicose veins
	Standing head to knee pose (Dandayamana Janushirasana) Builds mental strength Improves concentration Unifies mind and body Uses all major muscle groups Exercises digestive and reproductive organs Good for diabetes Strengthens back muscles
	Standing bow pulling pose (Dandayamana Dhanurasana) Stimulates cardiovascular system Increases circulation to heart and lungs Opens diaphragm Opens shoulder joint Helps frozen shoulder conditions Improves spine elasticity Improves strength and balance Reduces abdominal fat Helps regulate ovaries and prostate gland
	Balancing stick pose (Tulandandasana) Increases cardiovascular circulation, especially to heart blood vessels Helps clear blocked arteries Helps prevent future cardiac problems Creates a total spine stretch Relieves stress from spine Good for varicose veins Builds strength in legs Exercises pancreas, spleen, liver, nervous and circulatory system
	Standing seperate leg stretching pose (Dandayamana Bibhaktapada Paschimottanasana) Increases circulation to the brain and adrenal glands Centres nervous system Good for depression Good for constipation Helps reduce abdominal obesity Helps with diabetes and hyperacidity Releases lower back Exercises muscular, adrenal and reproductive systems
	Triangle pose (Trikanasana) An excellent cardiovascular workout Intensely stretches each side of the body Opens and increases flexibility of hip joints Reduces saddle bags Good for kidneys, thyroid and adrenal glands Opens shoulder joint, good for frozen shoulder Strengthen and tones legs and buttocks Helps regulate hormone levels Works all muscular groups simultaneously Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders
	Standing separate leg head to knee pose (Dandayamana Bibhaktapada Janushirasana) Good for depression and memory loss Reduces abdominal obesity Good for diabetic conditions Balances blood sugar levels Assists in regulating pancreas and kidneys Works endocrine, digestive and reproductive systems
	Tree pose (Tadasana) Assists in correcting bad posture Increases hip and knee flexibility and mobility Stretches spine Releases abdominal tension Relieves lower back pain Tightens gluteal muscles Good for circulatory problems, arthritis and rheumatism
	Toe stand (Padangustasana) Creates balance and focus in body and mind Strengthens stomach muscles Strengthens joints (hips, knees, ankles and toes) Helps relieve arthritis in all leg joints including hips
Floor Series:
	Corpse pose (Savasana) Returns cardiovascular circulation to normal Slows heart rate, reduces blood pressure Teaches complete relaxation Stills and focuses the mind
	Wind removing pose (Pavanamuktasana) Massages ascending, descending and transverse colon Regulates and normalises hydrochloric acid levels in stomach Improves and may cure conditions of constipation, flatulence and hyperacidity Relieves lower back pain Improves flexibility of the hip joints Firms and tones muscles of the abdominal wall, thighs and hips Increases peristalsis in the gut
	Sit-up (Sit-up) Strengthens and tightens the abdomen Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs
	Cobra pose (Bhujangasana) The arching of the spine increases flexibility and strength Rejuvenates spinal nerves enriching them with a rich blood supply Improves flexibility and tone of spinal muscles, massages, works and tones back muscles Helps relieve and prevent lower backache Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite Stretches the thoracic region and expands the rib cage bringing relief from asthma Gentle pressure on the abdomen massages all organs and improves their function Strengthens deltoids, trapezius and triceps Compresses and opens spine Relieves cervical spondylosis Improves concentration Helps to relieve many utero-ovarine and menstrual problems
	Locust pose (Salabhasana) Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica Firms buttocks and hips Increases spinal strength, flexibility and circulation Improves flexibility and tone of spinal muscles Helps relieve and prevent backache Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite Improves sluggish digestion Increases abdominal pressure and regulates intestinal function Strengthens the abdominal wall Helps correct bad posture Improves function of liver and spleen Strengthens shoulder, arm and back muscles Compresses and opens spine Relieves cervical spondylosis and back pain Encourages concentration and perseverance
	Full locust pose (Poorna Salabhasana) Firms muscles of the abdomen, upper arms, hips and thighs Increases spinal strength and flexibility Improves flexibility and tone of spinal muscles Helps relieve and prevent lower backache Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite Helps correct bad posture Improves function of liver and spleen Strengthens deltoids, trapezius and triceps Compresses and opens spine Relieves cervical spondylosis
	Floor bow pose (Dhanurasana) Increases circulation to heart and lungs, improves oxygen intake Opens diaphragm and expands the chest region – improves respiratory conditions Opens shoulder joint and helps frozen shoulder conditions Increases spinal strength and flexibility and tone of spinal muscles Revitalises spinal nerves by increasing circulation to spine Strengthens, compresses and opens lower, mid and upper spine Improves strength and balance Reduces abdominal fat and strengthens abdominal muscles Helps regulate ovaries and prostate gland Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Improves digestion Helps correct bad posture Strengthens concentration and mental determination Develops internal balance and harmony Improves function of kidneys, liver and spleen Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps Relieves cervical spondylosis
	Fixed firm pose (Supta Vajrasana) Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs Slims and tones thighs, firms calf muscles and strengthens the abdomen Strengthens and improves flexibility of lower spine, knees and ankle joints Lubricates and increases circulation to joints Strengthens and lengthens abdominal muscles Creates a great stretch into hip joints and diaphragm Relieves lower back pain
	Half tortoise pose (Ardha Kurmasana) A rejuvenation pose providing maximum relaxation Assists in relieving digestion problems and constipation Stretches lower part of the lungs, increases lung capacity Excellent for respiratory conditions Increases circulation to the brain Firms the abdomen and thighs Increases flexibility of hip joints Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi) Relieves stress and migraines Helps with insomnia Increases flexibility in hips
	Camel pose (Ustrasana) Compresses spine, relieving back problems Opens rib cage, lungs and digestive system Stimulates nervous system Great for lungs and many bronchial problems Strengthens back and shoulder muscles Improves flexion of neck Stretches throat Flushes fresh blood through kidneys Helps eliminate toxins
	Rabbit pose (Sasangasana) Provides maximum longitudinal extension of the spine Stretches the spine to increase proper nutrition to the nervous system Improves the mobility and elasticity of the spine and back muscles Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism Balances hormones Improves flexibility of scapula and trapezius Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis Helps insomnia, depression
	Head to knee pose with intense stretching posture (Janushirasana with Paschimottanasana) Provides maximum longitudinal extension of the spine Stretches the spine to increase proper nutrition to the nervous system Improves the mobility and elasticity of the spine and back muscles Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism Balances hormones Improves flexibility of scapula and trapezius Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis Helps insomnia, depression
	Spine twisting pose (Ardha Matsyendrasana) Compresses and stretches spine from the bottom to the top Increases hip and back flexibility Improves digestion Firms the buttocks, thighs and abdomen Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues Increases synovial fluid of the joints Removes adhesions in the joints caused by rheumatism Tones the roots of the spinal nerves and sympathetic nervous system Detoxifying Opens bronchial muscles and rib cage Helps prevent slipped disc Relieves lower back pain Helps sciatica and arthritis of the knee Massages kidneys, liver, gall bladder, spleen and bowels
	Blowing in firm pose (Kapalbhati in Vajrasana) Detoxifies and cleanses body by removing stale air and toxins from lungs Brings mental clarity Strengthens abdominal organs and wall Normalises bowels Energises body Improves oxygenation to the body Improves cardiovascular and respiratory systems Good for high blood pressure