If you’re looking for a list of the 26 yoga poses and their benefits, you’ve landed on the right page.
A relatively simple style of yoga, Bikram is made more intense due to the very hot and humid room in which it is performed and the 90-minute long sessions.
The 26 Bikram yoga poses (which also go by the name of yoga postures or asanas) are executed in the same order, and each is done twice. This repetition enables yogis to focus fully on each pose. It also allows them to pace themselves to cope better with the 105 degrees Fahrenheit temperature and 40-degree humidity.
In this article, we will look at the 26 Bikram yoga postures and their benefits, along with video demonstrations of each posture.
Table of Contents
List of the 26 Bikram Yoga Poses and their Benefits, with Videos
Asana 1 – Pranayama (Standing Deep Breathing Pose)
Pranayama is a breathing exercise that prepares you for your workout by opening your lungs and respiratory system.
Benefits of Pranayama include:
- Enhanced blood flow throughout the body
- Expanded lung capacity
- Muscle relaxation
- Protection against respiratory disorders
Click this link for a video demonstration of Pranayama
Asana 2 – Ardha-Chandrasana (Half Moon Pose)
Ardha-Chandrasana gives a good stretch to the spine and core muscles.
Benefits of Ardha-Chandrasana include:
- Better posture
- Better upper body flexibility
- Stronger core muscles
Click this link for a video demonstration of Ardha-Chandrasana
Asana 3 – Utkatasana (Awkward Pose)
Utkatasana challenges balance and works the legs.
Utkatsana benefits include:
- Better balance
- Increased blood flow to the lower body
- Stronger lower body muscles
- Relief from inflammation of the lower body
Click this link for a video demonstration of Utkatasana
Asana 4 – Garudasana (Eagle Pose)
Garudasana opens up the joints and enhances range of motion.
Garudasana benefits include:
- Enhanced joint flexibility
- Increased blood flow to the arms and legs
Click this link for a video demonstration of Garudasana
Asana 5 – Dandayamana-Janushirasana (Standing Head to Knee Pose)
Dandayamana-Janushirasana challenges balance and flexibility.
Benefits of Dandayamana-Janushirasana include:
- Improved balance
- Increased hip and leg flexibility
- Stronger leg muscles
- Enhanced concentration
Click this link for a video demonstration of Dandayamana-Janushirasana
Asana 6 – Dandayamana-Dhanurasana (Standing Bow Pose)
Dandayamana-Janushirasana is another posture that challenges balance and gives a total body stretch.
Benefits of Dandayamana-Janushirasana include:
- Better balance
- Improved concentration
- Enhanced spine flexibility
- Protection against lower back pain
- Improved ability to concentrate
Click this link for a video demonstration of Dandayamana-Dhanurasana
Asana 7 – Tuladandasana (Balancing Stick Pose)
Tuladandasana aids balance and concentration.
Tuladandasana benefits include:
- Improved posture
- Better balance
- Increased concentration
- Enhanced blood flow
Click this link for a video demonstration of Tuladandasana
Asana 8 – Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
Dandayamana-Bibhaktapada-Paschimotthanasana is a challenging pose that will stretch your legs to their limits.
Dandayamana-Bibhaktapada-Paschimotthanasana benefits include:
- Improved internal organ health
- Enhanced flexibility of the legs, spine, and upper back
- Relief from sciatica pain
Click this link for a video demonstration of Dandayamana-Bibhaktapada-Paschimotthanasana
Asana 9 – Trikonasana (Triangle Pose)
Trikonasana improves strength and flexibility.
Benefits of Trikonasana include:
- A healthier nervous system
- Improved spinal alignment
- Increased flexibility of the hips and shoulders
- Protection against lower back pain
- A strengthened heart and lungs
Click this link for a video demonstration of Trikonasana
Asana 10 – Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)
Dandayamana-Bibhaktapada-Janushirasana focuses on the legs, helping to relax their muscles.
Benefits of Dandayamana-Bibhaktapada-Janushirasana include:
- Increased leg muscle flexibility
- Better balance
- Improved concentration
Click this link for a video demonstration of Dandayamana-Bibhaktapada-Janushirasana
Asana 11 – Tadasana (Tree Pose)
Tadasana involves standing in a position that represents an upright tree.
Tadasana benefits include:
- Better balance
- Greater concentration levels
- A stronger core
- Protection against herniated discs
Click this link for a video demonstration of Tadasana
Asana 12 – Padangustasana (Toe Stand Pose)
Padangustasana is a very challenging posture that maximizes balance.
Padangustasana benefits include:
- Improved balance
- Enhanced concentration
- Increased flexibility of the feet, hips, and knees
Click this link for a video demonstration of Padangustasana
Asana 13 – Savasana (Corpse Pose/Dead Body Pose)
Savasana is the most relaxing of the 26 Bikram yoga poses.
Benefits of Savasana include:
- Improved blood flow throughout the body
- Promotes total relaxation of the body, muscles and nervous system
- Reduced stress levels
Click this link for a video demonstration of Savasana
Asana 14 – Pavanamuktasana (Wind Removing Pose)
Pavanamuktasana is a very calming Bikram yoga posture that stimulates blood flow in the legs.
Benefits of Pavanamuktasana include:
- Increased blood flow within the lower body
- Soothing of the digestive system
- Prevention of bloating and flatulence
Click this link for a video demonstration of Pavanamuktasana
Asana 15 – Pada-Hasthasana (Sit Up Pose)
Pada-Hasthasana stretches the legs and eases the spine.
Pada-Hasthasana benefits include:
- Increased flexibility of the leg muscles
- Better posture
- Increased spinal mobility
- Improved blood flow throughout the lower body
Click this link for a video demonstration of Pada-Hasthasana
Asana 16 – Bhujangasana (Cobra Pose) 
Bhujangasana flexes the back and strengthens and improves spinal mobility.
Bhujangasana benefits include:
- Better posture
- Protection against herniated discs
- A stronger spine
- Relief from lower back pain
Click this link for a video demonstration of Bhujangasana
Asana 17 – Salabhasana (Locust Pose)
Salabhasana focuses on the lower back and leg muscles.
Benefits of Salabhasana include:
- Protection against varicose veins
- Easing of lower back pain
- A stronger spine
- Toning of the glutes
Click this link for a video demonstration of Salabhasana
Asana 18 – Poorna-Salabhasana (Full Locust Pose)
Poorna-Salabhasana is similar to Salabhasana, but more emphasis is placed on the upper back and shoulders.
Benefits of Poorna-Salabhasana include:
- Improved flexibility of the upper back and shoulders
- Strengthened upper back, shoulders, and core muscles
Click this link for a video demonstration of Poorna-Salabhasana
Asana 19 – Dhanurasana (Bow Pose)
Dhanurasana is a superior pose for stretching the back and shoulders.
Dhanurasana benefits include:
- A stronger nervous system
- Expanded lung capacity
- Increased blood flow throughout the body
- Relief from back pain
- A stronger back, spine, shoulders, and core.
Click this link for a video demonstration of Dhanurasana
Asana 20 – Supta-Vajrasana (Fixed Firm Pose)
Supta-Vajrasana soothes and stretches the back.
Supta-Vajrasana benefits include:
- Improved blood flow throughout the body
- Increased flexibility of the ankles, back, hips and knees
- Protection against herniated discs
- Easing of rheumatic and sciatic pain and protection against varicose veins
Click this link for a video demonstration of Supta-Vajrasana
Asana 21 – Ardha-Kurmasana (Half Tortoise Pose)
Ardha-Kurmasana is a gentle pose that relaxes the body and mind.
Benefits of Ardha-Kurmasana include:
- Decreased stress
- Increased blood flow throughout the body
- Better breathing
- Reduction of bodily tension
Click this link for a video demonstration of Ardha-Kurmasana
Asana 22 – Ustrasana (Camel Pose)
Ustrasana opens up the back, chest, neck, and shoulders.
Benefits of Ustrasana include:
- Enhanced flexibility of the back, neck, and shoulders
- Improved posture
- Supports the nervous system
- Relief from back pain
Click this link for a video demonstration of Ustrasana
Asana 23 – Sasangasana (Rabbit Pose)
Sasangasana works the same areas as Ustrasana but stretches the muscles in the opposite direction.
Sasangasana benefits include:
- Increased flexibility of the back, neck, and shoulders
- Better posture
- Relieves bodily tension
- Eases back pain
Click this link for a video demonstration of Sasangasana
Asana 24 – Janushirasana with Paschimotthanasana (Head to Knee Pose with Stretching Pose)
Janushirasana with Paschimotthanasana increases the legs’ range of motion.
Janushirasana with Paschimotthanasana benefits include:
- Increased flexibility of the lower body and spine
- Enhanced blood flow within the lower body
- Relief from joint pain
- Easing of sciatic pain
Click this link for a video demonstration of Janushirasana
Asana 25 – Ardha-Matsyendrasana (Spine-Twisting Pose)
Ardha-Matsyendrasana is a difficult but rewarding pose that delivers excellent benefits to the spine.
Benefits of Ardha-Matsyendrasana include:
- Increased blood flow throughout the body
- Improved flexibility of the back, shoulders, and spine
- Relief from back pain
- Support of the nervous system
Click this link for a video demonstration of Ardha-Matsyendrasana
Asana 26 – Kapalbhati in Vajrasana (Blowing in Firm Pose)
The last of the 26 Bikram yoga poses is Kapalbhati in Vajrasana that involves deep breathing.
Benefits of Kapalbhati in Vajrasana include:
- Aids in removing bodily toxins
- Increased circulation throughout the body
- Strengthens the lungs and abdomen
Click this link for a video demonstration of Kapalbhati in Vajrasana
Final Words on the 26 Bikram Yoga Postures and their Benefits
So there you have the 26 Bikram yoga poses and their main benefits. While its detractors think its proponents exaggerate some of the Bikram yoga benefits, its vast legion of fans love Bikram and say they’ve never felt better since taking it up.
The only way to know for sure whether or not it’s for you is to find a Bikram yoga studio in your area and sign up for a class.
Click here to read about 10 Bikram yoga benefits and 2 drawbacks.
