Bikram's Yoga College of India

EVERYTHING YOU NEED EVERYTHING YOU WANT EVERYTHING BIKRAM YOGA!
	1. Pranayama Standing Deep Breathing Pose 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

	2. Ardha-Chandrasana with Pada-Hastasana Half Moon 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

	3. Utkatasana 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

	4. Garudasana 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

	5. Dandayamana - Janushirasana Standing Head to Knee 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

	6. Dandayamana - Dhanurasana 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

	7. Tuladandasana 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

	8. Dandayama - Bibhaktapada Paschimottanasana 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

	9. Trikanasana 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

	10. Dandayamana - Bibhaktapada - Janushirasana 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

	11. Tadasana 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

	12. Padangustasana 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)

	13. Savasana Dead Body Pose Returns circulation to normal Improves concentration Helps reduce hypertension, nervousness, anxiety, and irritability

	14. Pavabanuktasana 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

	15. Sit-up Sit-up Strengthens and firms the abdomen Increases flexibility of the spine, hamstrings, and sciatic nerve

	16. Bhujangasana Cobra Pose Maintains the body in perfect condition Increases spinal strength and flexibility Helps backache, lumbago, rheumatism and arthritis Strengthens deltoids, trapezius and triceps

	17. Salabhasana Locust Pose Maintains the body in perfect condition Increases spinal strength and flexibility Helps backache, gout, slipped disc, sciatica, lumbago, rheumatism and arthritis Firms buttocks and hips Helps tennis elbow

	18. Pooma Salabhasana Full Locust Pose Has the same therapeutic value as the Cobra Pose and the same upper-body benefits as Standing Bow Pulling Also firms abdominal muscles, upper arms, hips and tights

	19. Dhanurasana Bow Pose Maintains the body in perfect condition Increases spinal strength and flexibility Helps straighten rounded spines Helps intestines, liver, kidneys and spleen Relieves backache

	20. Supta - Vajrasana 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

	21. Ardha - Kurmasana 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

	22. Ustrasana Camel 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

	23. Sasangasana 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

	24. Janursiasana with Paschimottanasana 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

	25. Ardha - Matsyendrasana 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

	26. Khapalbhati in Vajrasana Blowing - in Firm Pose Increases circulation Removes toxins Strengthens all abdominal organs Trims the waist line

26th June 2010

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