16 Tremendous Bikram Yoga Sequence Skyrocket Your Health

Hello, Friends.

You have landed on this second page of the Bikram yoga sequence that you already have started the Bikram yoga or have learned the first 10 poses of this sequence.

As this sequence and every single pose of this are correlated with each other, you can not start any of the Bikram yoga poses.

You have to start with the proper sequence, so if you didn’t check the first 10 steps here.

Alright, let’s move the other pose from 11 to 26 sequence one by one and I will break down each of them separately.

Let’s dig into this without wasting any time further.

Tree Pose

In Bikram Yoga sequence Tree pose also called the Tadasana, it is all about the balancing and provides the strengths to the joint, knee and hips area, It is beneficial for the lower back pain as well

How To Do It

In order to perform this Bikram yoga sequence you just need to stand on your feet, keep your spine straight and make sure to mark a point for your visual focus in front of your eyes.

Take a deep breath and take your right foot up in front of the left upper thigh.

Try to make your balance in the left leg you will face a little bit issue in the beginning but soon you will be able to well to do this.

Your right foot sole should be pointing towards the ceiling point.

Keep your shoulders rounded back, it should not be falling forward, and your tailbone is lengthening down.

If you feel comfortable in that positing now bring your hands into the prayer position in front of your chest.

Hold the position for almost 10 to 20 sec or you can hold longer.

Video Credit:- Howcast

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Toes To Stand

It is also known as the Padangustasana, and it is important for strengthening feet and expand the range of motion in the knee joint and ankle.

This Bikram yoga sequence also helps to treat hemorrhoid and also increase mental health and make you calm and balanced.

How To Do It

Bikram yoga sequence is correlated to each other after performing with the tree pose you just need hinge forward from hips and keep your legs straight.

Now distribute your weight evenly through thighs, claves, and all areas.

Locked your leg and bend down to the ground with focusing on the point on the floor or it could be in front of you as well.

Sit and relax on your heel, open your chest up, and if your shifted leg slips, then you can also hold your leg with your opposite hand.

Maintain your balance and keep your focus on the focus point using the core strength of your spine.

you can bring your hand on the prayer position as well and hold the position for 10 to 15 seconds.

Video Credit: Yoga By candace

Corpse pose or Savasana

Corpse pose is called the Savasana as well and it is one of the easiest Bikram yoga sequence, and it relaxes and cleanses your body internally.

This sequence will be helpful to release the anxiety and the tension, and more beneficial for those who are struggling with insomnia.

How To Do It

It all started with lie back on your floor with touching your heel together, and let them fall sideways.

Now relax your arms and also let them fall to both sides of your waist with the palm facing into an upward direction.

Your shoulders should be down flatly against the floor and find a place and start gazing on that point.

Start breathing slowly and deeply and leave your body with each exhale.

Make sure that your fingers and legs remain in a relaxed position.

Video Credit: SarahBethYoga

Wind Removing Pose: Pavanamuktasana

It is the hips opener yoga sequence and more beneficial for the lower back tension and provides the gentle stretch, it regulate and normalizes the levels of the hydrochloric acid in the stomach.

How To Do It

Begin with lying on your back, with extending your arms and legs and now you exhale, and take both of your knees close to your chest, claps them around with your hands.

Now holding with both hands release one leg and extend that towards the floor with holding the other on your chest.

Again with the next breath you just need to the drawback that legs towards your chest and claps your hand around both of them once again.

Make sure you tuck your chin on your chest and hooking arms just under your knees.

Now repeat the same thing and release the other leg towards the floor and hold this pose for some time.

Take the legs once again to the chest and hold the position.

At last with an exhalation release both hand and legs along with floor and rest.

Video Credit: Yoga With Adriene

Bikram Yoga Sit Up Pose

This pose is Sit up Pose in Bikram yoga Sequence, and a great pose to relaxing your mind and increase your concentration and provide the stretching your legs.

Provide the gentle massages to your abdominal organs and also tightens the abdominal muscles.

How To Do It

Once you completed with the Corpse pose or Shavasana pose, now with the same corpse pose flex your toes towards the ceiling point.

Bend you come upward direction from the waist, so that your both legs extended straight in front of you, keep your spine straight.

Raise your both arms over your head and with the next exhale start diving forward to reach for toes.

Make sure to lock your knees it could be difficult in the beginning due to hamstring stretch.

Try to lock your toes with your thumb and the finger.

Once you grab your toes lay your body flat on legs to try to touch your knees with your forehead,

However, if you still face any issue while doing this due to hamstring so you can uplift your knees a bit to complete the pose.

Keep repeating this sequence and you will execute this more precisely with the time.

Cobra Pose: Bhujangasana

This Bikram yoga Sequence targets your lower back and will help you to cure rheumatism and spinal arthritis as well. Increase the functioning of the spleen and liver and helpful for increasing the concentration.

This pose is the part of the sun Salutation and imitates a snake lifting its head while working the shoulders, upper back, and spine.

How to do It

In order to start this pose, lie on your stomach, and place your forehead on the floor.

Keep your toes towards the floor or feet pressing against the floor.

Now next place your hands underneath your shoulders and your elbows close to your body.

Start moving your pubic bone towards the floor to stabilize your lower back and your shoulders back and down throughout the pose.

Start lifting your head and your chest off to the floor, but don’t place your all weight on your hands and keep your elbow slightly bent and your back muscles working in this.

Relax your shoulders and with the exhale keep your lower back onto the ground.

Repeat this pose for 2-3 rounds, and conclude this pose with the child pose.

Video Credit: MInd Body Soul

Locust Pose

It is also known as the Salabhasana and with this you can target your upper back, also help you with the spinal problem including the slipped discs, sciatica, and gout.
This pose includes both the legs or you can perform with one leg as well.

How to Do it

Let’s start with the 1 leg.

Lie down on belly with so that your forehead touching to the floor, and your arms are beside the wise and facing towards the floor as well, you have to turn them.

Now move your arms underneath your body and start lifting your one hips at a time.

Keep your palms on the floor in a steady position and relax your body.
Post that without lifting your hips you just need to raise your right leg straight upward direction in 45 degrees, and make sure to keep the left leg on the floor in a relaxed position.

Lock the knee and tighten the muscles leg, point toes.

Hold the position for at least 10 seconds and then repeat the same thing with the other left leg.

Video Credit: StyleCraze

Now Start with the Both Leg

While performing this Bikram yoga sequence I would recommend you use the towel underneath your forehead or chin.

Keep straighten your legs and pointing your toes and lock your knees.

Start with the same as I mentioned above, but now the twist is that you have to lift both legs upward direction to the belly button.
Keep your legs downward without collapsing.

Full Locust Pose

This is known as a Poorna Salabhasana and it is good for Slipped discs apart from this it will provide the elasticity and tone your things abdominal and hips area.
Women facing the Menstrual problems, that it could be a pain reliever for them.

How To Do It

Lie flat on your stomach, and stretch your arms in line with shoulders.

Keep your face and your palm down on the floor and kneed and feet together.

Don’t forget to tighten your calves, thighs, and buttocks throughout the pose, and start breathing slowly.

Once you tighten your legs and your arms now lift your arms, chest, head, and torso away from the floor altogether.

You might face a little bit issue at the beginning but don’t worry soon you will be able to do it.

Remember to breathe a deep inhale while lifting your body.

Try to set or balance your complete on your abdomen and hold the position for the 10 seconds while doing proper breathing through the nostril.

Video Credit: Yoga With Adriene

Bow Pose

Bow pose knows as the Dhanurasana just to expand your lungs also improves the functioning of your large and small intestines, additionally help you in constipation.
Revitalizes all Spinal Nerves by increasing circulation to all of the spines.

How To Do It

Lie down on your belly, like the previous pose as I have stated that earlier as well that Bikram Yoga sequence is correlated with each other.

Once you reached the last position you just need to lift your legs in an upward direction and try to grab your legs with both hands.

Make sure that you grab your every foot 2 inches just below the toes and keep your feet and knees close together as possible.

While lifting your body you just need to kick back into your hands and lift your thighs and the upper body simultaneously.

Even you can also force your hips and pelvis into the floor for lifting your back.

Roll your body weight forward to balance in the belly button.

Hold this position for up to 20 seconds and post that slowly lower your torso and legs to the floor.

Video Credit: The Art Of Living

Fixed Firm Pose

You can also call this supta vajrasana, it will stretch your leg muscles, knee joint, ankles, and lower back along with hips.
It is one of the best yoga poses for the hernia patient and helpful in regulating the thyroid glands.

How To Do It

Begin with sitting on your heels with facing upward direction and try to keep your knees close together.

You might feel a little bit pain on your knee, so you can separate them a bit.

Once you are done with separating your knees make sure that throughout the pose your knee should remain on the floor.

Place your both hands on your soles of feet with fingers facing in the forward direction, and start bending one elbow at a time on the floor.

Once you reach with the elbow now drop your neck back get the backbend with liting the chest up and dropping the head back, and it should be done before touching the head to the floor.

Slowly rest the upper back on the floor, and raise your arms overhead and claps both hands together with touching the opposite elbow, and bring them flat against the floor.

Now just feel the stretch along the stomach, hip flexor, thighs, and knees.

Make sure to relax in that position and control your breathing.

Hold the position for the 20 seconds while breathing, and exit the pose slowly by using one elbow at a time, and ensure that head would be the last to move up.

Video Credit: YogaHabits

Half Tortoise Pose

It is also called as the Ardha Kurmasana In Bikram Yoga sequence.

It enhances your memory and mental clarity.
If you are facing asthma and the irritable bowel syndrome, that you can perform this Bikram yoga sequence individually as well.

How To Do It

Start with the Vajrasana and sitting on your knees and feet close together.

Raise your arms above the head and close to the ears and palm in the prayer position thumb crossed.

Start inhaling and Keep your spine and hand straight in line.

Now with the exhale slowly bend forward in a straight line.

Start stretching forward all the way until the forehead and sides of the hands’ touch floor.

For the deep stretch of the spine do this regularly, with arm-stretching forward and hips reaching back into heels, make sure to bring your chin forward but away from the chest.

Hold the position for 20 seconds, and exit the pose returning to the heels with the same straight spine and the arms.

Video Credit: BikramManhattan

Camel Pose

Ustrasana stimulates your nerves, and helpful for the flexibility of your neck and backaches, It’s good for stretching your throat and the thyroid gland and strengthen your back.

How to do It

Start with Knees on Floor and try to maintain the 6 inches of space between knees and feet, and your hands should be on your hips with fingers pointing down.

Now start inhaling and exhale while dropping to the back along with lifting your chest, or you can support the spine with your hand.

Next step you have to move your hips forward and in line with the knees.

Bring your right hand down to grab right heel and the left hand to grab your left heel, where thumbs outside and fingers on soles.

Grab your heel firmly so that you can push your hips forward, make the arching back, and hips in forwarding direction and tailbone down towards the floor.

Keep lifting your chest, and breathe deeply throughout the pose for at least 20 seconds.

Exit the pose right hand on the right hips and left hand on left hips.

Video Credit: VENTUNO YOGA

Rabbit Pose: Bikram Yoga Sequence

It is also called the Sasangasana, which will provide the mobility and elasticity of your back muscles and spine.

How To Do It

Same as I mentioned above sitting on the vajrasanas on your knees.

Exhale all the air out and grab your heels back of the hands with facing out, so thumbs outside, and fingers inside.

Now place your head down on the ground towards your knees so that your forehead is touching your knees.

Lift your hips high, and lock your elbow, and try to pull on your heel with your hands.

Stay in that position for the 5-7 long breath, and come up with the same way you came in.

Video Credit: Yoga by Candace

Head To Knee Pose And Stretching Pose

It is the more intense stretch pose, balance the blood sugar level along with nourishing kidneys and its function.

How To Do It

Start with extending both legs in front of you and spine long and straight.

Start bending your right knee and try to touch the inner thighs of the left leg with the right leg sole.

Now keep the left foot active and flexed, and press that down through the heel of the foot.

Start inhaling and raise your hands near to ears, where your fingertips pointing towards the ceiling point.

Now the next hinge on your waist and with the exhale bend forward over the extended leg.
Let your hands fall alongside your legs or wherever you want. or you can grab the calf or heel of the left foot.

Avoid the tendency to collapse the chest and round the spine to move deeper into the fold, and your shoulders back and relaxed away from your ears.

Remain in this Bikram yoga sequence for 5 -10 deep breaths, once you are done you can switch with the other leg as well.

video Credit: Howdini

Spine Twisting Pose

It is Ardha Matsyendrasana and performs with both sides to realign your spine, yeah it will create the equilibrium in the spine and also compress that from bottom to top.

It also increases the flexibility of hips joints and back.

How to do It

Start with sitting on your hips with extending your legs in front of you and feet together.

Bend your left leg and take it over to your right leg and place the that near to the thigh of the right foot.

Once you comfortable in that position now bend the right leg as well and place that near to the pelvis or the sole of that leg must be press under the left pelvis.

Now place the elbow of the right arm over the left knee and the other hand in the backward direction.

It will create great flexibility in your spinal rotation without comprising the hip and lumbar spine.

Remain in this position for the 5 to 10 breaths.

Repeat the same things with the other side.

Video Credit: iYoga Class

Blowing In Firm- Final Breathing exercise

This is the last Bikram yoga sequence Kapalbhati pranayama helpful for stimulating the digestion and helpful for rejuvenating your brain.
With regular practice it will make your face glow and reduce the hair loss.

How To Do It

Start with the Sukhasana with placing your arms on your knees.

Inhale deeply and slowly through your nose, make sure your stomach in towards the back.

Once done with this, exhale in outburst through the nostril.

Keep your body firm and relax and do not move anything without the stomach.

Keep repeating this for at least 20 breaths, later on you can also increase the speed of the breathing.

Video Credit: Natasha Noel

Conclusion

I have demonstrated all the 26 Bikram Yoga sequences here for you and it is one of the best poses include with a lot of benefits.
I hope you like this and thanks for being with me throughout the post.

However, if you have any questions related to this and any other query you can hit the comment section as well.

Let me know when are you going to start this?

Thank You.

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