Bikram Yoga City Stockholm

Bikram Yoga Series

A more balanced body and a more harmonious mind are some of the benefits you gain after maintaining a regular Bikram Yoga practice. By strengthening and balancing your body, you are also strengthening and cleansing your thoughts. Yoga is a path to build upon and find balance in you, both on a physical and mental level. On a physical level it is about the use of the postures and how it affects various parts of your body, cleansing different organs, while trying to remain a conscious breathing.

So much is happening in your body during a class – muscles and ligaments are strengthened, stretched and balanced.  In addition, blood circulation is also increased, elevating the oxygen levels in the blood. The nervous system is stimulated and balanced by compression and extension of the body. Other benefits include a stronger immune system and a better overall health.

1. Pranayama (Standing deep breathing)
- good for the lungs and respiratory system
- exercises nervous, circulatory and respiratory systems
- very good for asthma, shortness of breath and nervousness

2. Ardha-Chandrasana with Pada Hastasana (Half moon pose/hands to feet)
- improves the flexibility of the spine
- increases the circulation to the brain and the legs
- trims stomach, buttocks, hips and thighs

3. Utkatasana (Awkward pose)
- increases circulation to the knees and ankles, which is good for arthritis conditions
- heats and energizes the body
- strengthening the legs

4. Garurasana (Eagle pose)
- improves balance
- flushes out the kidneys
- improves flexibility of the 14 major joints in the body

5. Dandayamana-Janushirasana (Standing head to knee)
- improves concentration, determination and patience
- the perfect collaboration between strength, flexibility and balance

6. Dandayamana-Dharurasana (Standing bow)
- increases circulation to the heart and lungs
- improves elasticity and strength mostly in the lower part of the spine
- improves elasticity of the ribcage

7. Tuladandasana (Balancing stick pose)
- clears blockage in arteries which is preventative for future cardiac problems
- total spine stretch, relieves stress from the spine
- good for varicose veins

8. Dandayamana-Bibhaktapada-Paschimotthanasana (Separate leg stretching)
- releases tensions in lower back muscles
- good for abdominal obesity and for sciatica
- increases flexibility in the pelvis, ankles, hips and the last 5 vertebras in the spine

9. Trikanasana (Triangle pose)
- eliminates chemical imbalances in the body
- improves flexibility in hips and the side of the thorax
- good for kidneys, thyroid and adrenal glands

10. Dandayamana-Bibhaktapada-Janushirasana (Standing separate leg head to knee)
- balances blood sugar
- compression of the thyroid makes the digestive system and immune system work better

11. Tadasana (Tree pose)
- improves flexibility in the knees, hips and ankles
- corrects bad posture

12. Padangustasana (Toe stand)
- strengthens mental ability
- strengthens abdominal muscles

13. Savasana (Dead body pose)
- energizes the body
- relaxes body and mind

14. Pavanamuktasana (Wind removing pose)
- massages ascending, descending and transverse colon
- good for abdominal muscles

15. Sit Up
- energizes the body
- strengthening abdominal muscles

16. Bhujangasana (Cobra pose)
- increases flexibility and strength in the spine, specifically the lower spine
- good for different kinds of back problems like kyphosis, scoliosis, lower back pain

17. Salabhasana (Locust pose)
- good for tennis-elbow
- strengthens the buttocks and hips

18. Poorna-Salabhasana (Full locust pose)
- increases flexibility and strengthens the middle part of the spine.
- great combination of strength and flexibility

19. Dharurasana (Bow pose)
- increases strength of entire spine
- increases circulation to the heart and the lungs
- opens up the ribcage

20. Supta-Vajrasana (Fixed firm pose)
- increases circulation to the lower part of the body
- helps sciatica, rheumatism, gout, diabetes and varicose veins

21. Ardha-Kurmasana (Half tortoise pose)
- relieves stress, migraines, stomach discomfort
- relieves neck and shoulder tension, lower back pain and firms abdomen and thighs

22. Ustrasana (Camel pose)
-creates maximum compression of the spine which stimulates the nervous system
- opens ribcage
- excellent for good postural alignment

23. Sasangasana (Rabbit pose)
- creates maximum extension of the spine increasing the mobility and elasticity of the spine and back muscles
- good for thyroid and parathyroid glands

24. Janushirasana with Paschimotthanasana (Head to knee with stretching pose)
- stimulates thymus, digestion, immune and lymph system
- increases circulation to liver, spleen, pancreas, thyroid, thymus and intestines

25. Ardha-Matseyendrasana (Spine twisting pose)
- improves elasticity and flexibility of the spine
- calms the nervous system

26. Kapalabhati in Vajrasana (Blowing in firm pose)
- improves oxygenation and circulation to the body
- detoxifying and cleansing
- energizing the body