Bikram Yoga Vienna - The 26 postures

Standing postures

Standing Deep BreathingStanding Deep Breathing
  • Expands the lungs to their full capacity
  • Increases circulation to the whole body
  • Counteracts emphysema, asthma, and other breathing problems
  • Helps regulate blood pressure
  • Exercises the nervous, respiratory and circulatory systems
Half Moon/Hands to Feet Pose
  • Revitalizes liver, spleen, pancreas and kidneys
  • Corrects bad posture
  • Helps to alleviate lower back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
  • Improves circulation in the legs and to the brain
  • Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs
  • Strengthens and firms the abdomen, hips, thighs and buttocks
Awkward Pose
  • Increases circulation in the knee, toe and ankle joints
  • Relieves rheumatism, arthritis and gout in the legs
  • Helps to cure slipped disc and lumbago in the lower spine
  • Increases hip joint flexibility
  • Strengthens and firms upper arms and all muscles of thighs, calves and hips
Eagle Pose
  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control
  • Improves flexibility of all 12 major joints of the body
  • Strengthens and firms legs, arms, and abdomen
Standing Head to Knee Pose
  • Develops concentration, determination and patience
  • Increases pancreatic functions
  • Helps balance blood sugar levels
  • Improves flexibility of sciatic nerve
  • Strengthens and firms abdomen, thighs, legs, upper body and arms
Standing Bow Pulling Pose
  • Flushes out kidneys helping to eliminate toxins
  • Increases the size and elasticity of the rib cage and lungs
  • Helps correct high blood pressure
  • Helps tennis elbow and frozen shoulder
  • Improves the flexibility and strength of the lower spine and most of the body's muscles
  • Improves flexibility of sciatic nerve
  • Strengthens and firms abdominal wall, upper thighs, upper arms, hips, and buttocks
Balancing Stick Pose
  • Strengthens the heart muscle and improves circulation
  • Increases lung capacity
  • Helps tennis elbow and varicose veins
  • Increases the flexibility of the spine, hip, and shoulder joints
  • Strengthens and firms arms, hips, buttocks and upper thighs
Standing Separate Leg Stretching Pose
  • Helps functioning of the abdominal organs
  • Brings blood to the brain
  • Stretches and strengthens the sciatic nerves and tendons of the legs
  • Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine
  • Improves the muscle tone and flexibility of thighs and calves
Triangle Pose
  • Improves every muscle, joint, tendon and internal organ
  • Revitalizes nerves, veins, and tissues
  • Improves crooked spines
  • Helps correct frozen shoulder and tennis elbow
  • Increases strength and flexibility of the hip joint and of the muscles of the side of the torso
  • Strengthens and firms arms, upper thighs, waistline and hips
Standing Separate Leg Head to Knee Pose
  • Increases blood circulation to legs and brain (helping with some types of headaches)
  • Massages internal organs
  • Helps with diabetes and hyperacidity
  • Helps relieve constipation, dyspepsia, and hemorrhoids
  • Improves flexibility of the spine, shoulders, hips, sciatic nerve
  • Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs
Tree Pose
  • Improves posture and balance
  • Improves circulatory disorders
  • Relieves tension in neck and shoulders
  • Increases flexibility of ankles, knees, and hip joints
  • Strengthens internal oblique muscles to prevent hernia
Toe Stand Pose
  • Develops psychological and mental powers, especially patience
  • Helps to cure gout and rheumatism of the knees, ankles and feet
  • Helps with hemorrhoid problems
  • Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)

Floor postures

  • Returns circulation to normal
  • Improves concentration
  • Helps reduce hypertension, nervousness, anxiety, and irritability
Wind Removing Pose
  • Massages the colon
  • Helps and prevents constipation and irritable bowel syndrome
  • Stimulates the liver, small and large intestine, and spleen
  • Improves flexibility of the hip joints and relieves lower back pain
  • Firms the abdomen, thighs and hips
  • Strengthens and firms the abdomen
  • Increases flexibility of the spine, hamstrings, and sciatic nerve
Cobra Series
Cobra Series
Cobra Series
  • Relieves back pain
  • Increases spinal strength and flexibility
  • Improves functioning of the large and small intestines, liver, kidney and spleen
  • Improves pigeon chest by opening rib cage, permitting maximum expansion of the lungs increasing oxygen intake
  • Improves digestion
  • Helps relieve lumbago, rheumatism and arthritis of the spine
  • Helps to cure gout, slipped disc, sciatica, tennis elbow
  • Helps relieve menstrual problems
  • Strengthens the immune system and revitalizes the thyroid
  • Improves flexibility of hip and shoulder joint
  • Strengthens and firms abdomen, hips, legs, buttocks and arms
Liegender Bogen (Dhanurasana)
  • Strengthens the kidneys
  • Strengthens the back and thigh muscles
  • Opens the hip and shoulder joints
  • Helps decrease cervical spondylosis, hernia and other back problem
  • Helps to regulate the digestive system
Fixed Firm Pose
  • Helps to cure sciatica, gout and rheumatism in the legs
  • Helps to prevent hernia
  • Strengthens and improves flexibility of lower spine, knees, and ankles
  • Firms thighs, calf muscles and strengthens the abdomen
Half Tortoise Pose
  • Provides maximum relaxation
  • Stretches lower part of the lungs increasing blood circulation to the brain
  • Good for diabetes and anemia
  • Massages heart, lungs, and coronary arteries
  • Increases flexibility of the hip and shoulder joints
  • Firms abdomen and thighs
Awkward Pose
  • Stretches abdominal organs and cures constipation
  • Stretches the throat, thyroid gland and parathyroid
  • Stimulates the nervous system
  • Opens rib cage to allow for maximum expansion of the lungs
  • Maximum compression of spine improving flexibility of the neck and spine
  • Firms the abdomen and slims the waistline
Rabbit Pose
  • Maximum stretch of the spine allowing nervous system to receive proper nutrition
  • Maintains mobility and elasticity of spine
  • Nurtures the nervous system, helps with depression
  • Improves digestion
  • Helps cure sinus problems, colds and chronic tonsillitis
  • Strengthens and firms abdomen and back muscles
Head to Knee with Stretching Pose Head to Knee with Stretching Pose
  • Helps balance blood sugar levels
  • Improves kidney function
  • Improves digestion
  • Improves the flexibility of sciatic nerves, ankles and hip joints
  • Strengthens and firms abdomen and arms
Spine Twisting Pose
  • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Improves spinal elasticity and flexibility
  • Helps cure lumbago and rheumatism of the spine
  • Improves digestion
  • Firms abdomen, thighs and buttocks
Blowing in Firm
  • Increases circulation
  • Removes toxins
  • Strengthens all abdominal organs
  • Trims the waist line
"Start today and get on the path to a healthy body and mind!"

Bikram Yoga Vienna | Maria-Theresien-Straße 32-34 | A-1010 Wien

Tel: +43 676 462 14 19 | tammy@bikramyoga.at

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