Bikram Yoga Peoria, Arizona
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Bikram Yoga Postures
Click on postures to view benefits.

1. Standing Deep Breathing (Pranayama)
• good for lungs and respiratory system • good for mental relaxation
• helps with sleep disorders, irritability • helps maintain good blood pressure

2. Half Moon Pose with Hands to Feet Pose (Ardha Chandrasana with Pada Hastasana)
• strengthens abdominal muscles • releases frozen shoulders
• aids in recovery of slipped or ruptured disc

3. Awkward Pose (Utkatasana)
• relieves sciatica, arthritis, rheumatism, and gout in the legs
• cure slipped disc and lumbago in the lower spine
• firms all muscles of thighs, calves, and hips

4. Eagle Pose (Garurasana)
• supplies fresh blood to the sexual organs and the kidneys
• firms calves, thighs, hips, abdomen, and arms
• improves the flexibility of the hip, knee, and ankle joints

5. Standing Head to Knee Pose (Dandayamana Janushirasana)
• reduces diabetes • improves flexibility of sciatic nerves
• strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs

6. Standing Bow Pulling Pose (Dandayamana Dhanurasana)
• increases circulation to the heart and lungs • improves elasticity of the spine
• creates marriage between strength and balance • regulates menstrual cycle
• helps with lower back pain

7. Balancing Stick Pose (Tuladandasana)
• the most cardivascular pose in the series • increases blood flow over the body
• keeps the stomach trim or helps get it trim with shoulders up and chest down
• clears blockage of the arteries for prevention of cardiac problems

8. Standing Seperate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana)
• helps relieve depression • loss of memory • constipation
• increases circulation to the brain and adrenal glands • stretches the spine and back of the legs

9. Triangle Pose (Trikanasana)
• changes chemical imbalances in the system • helps with menstrual disorders
• the whole body is effected; muscles, nerves & tissues • good for hip and back pain

10. Standing Separate Leg Head to Knee Pose (Dandayamana Bibhaktapada Janushirasana)
• helps maintain good blood sugar balance • compression of the pancreas and kidney
• marriage between pineal and thyroid • helps with colds, sinus problems, migraines
• muscular, skeletal, endocrine, digestive and reproductive systems all benefit

11. Tree Pose (Tadasana)
• creates hip and knee mobility • excellent for posture and balance
• the only pose which creates total body traction • releases abdominal tension
• aids in rheumatism and circulatory disorders

12. Toe Stand (Padangustasana)
• creates balance in body and mind • strengthens stomach muscles
• helps to avoid gout, arthritis of the knee, leg strengthens weak joints
• challenges your mental concentration

13. Dead Body Pose (Savasana)
• returns the body to its normal slate • preparation for floor series

14. Wind Removing Pose (Pavanamuktasana)
• prevents flatulence, low back pain, constipation, anorexia
• abdominal pressure on ascending, descending and transverse colon regulates digestion
• stretches tight hips * straightens the spine

15. Sit Up
• strengthens and tightens abdomen • releases toxins from the lungs

16. Cobra Pose (Bhujangasana)
• increases spinal strength and flexibility • helps prevent lower backache, cure lumbago
• rheumatism and arthritis of the spine • improves the functioning of the liver and spleen

17. Locust (Salabhasana)
• cures gout, slipped disc, sciatica, and tennis elbow
• excellent for firming buttocks and hips

18. Full Locust (Poorna-Salabhasana)
• firms muscles of the abdomen, upper arms, hips and thighs
• helps relieve and prevent lower backache • compresses and opens spine
• relieves cervical spondylosis

19. Bow Pose (Dhanurasana)
• works entire spine • helps with back pain and scoleosis • holds vertebrae in position

20. Fixed Firm Pose (Supta Vajrasana)
• stretches and strengthens the psoas muscles • stretches knee and ankle joints
• relieves lower back pain • slims thighs, firms abdomen and calves
• helps cure sciatica, gout, vericose veins • helps prevent hernia

21. Half Tortoise Pose (Ardha-Kurmasana)
• provides maximum relaxation • cures indigestion, constipation, flatulence
• good for emphysema and asthma
• increases blood flow to the brain bringing mental clarity, good memory

22. Camel Pose (Ustrasana)
• opens the chest • strengthens muscles of the back and shoulders
• produces maximum compression of the spine • often an emotional release happens in this pose
• the nervous system is stimulated • improves flexibility of the neck and spine

23. Rabbit Pose (Sasangasana)
• helps maintain mobility and elasticity of the spine and back muscles
• nurtures the nervous system • brings blood to the brain

24. Head to Knee Pose with Stretching Pose (Janushirasana with Paschimottanasana)
• increases flexibility of the shoulder muscles, hip joint, and last five vertebrae of the spine
• stretches sciatic nerve
• increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines
• circulation of blood to legs & brain * flexibility of the spine * stretches the back of the legs

25. Spine Twisting Pose (Ardha Matsyendrasana)
• only posture that twists the spine from top to bottom at the same time
•helps prevent slipped discs, scoliosis, arthritis, rheumatism
• increases circulation and nutrition to the spinal nerves, veins and tissues
• relieves lethargy, releases tension
• helps cure vertigo and dizziness • maintains youth by improving flexibility of the spine

26. Blowing in Firm Pose (Kapalbhati in Vajrasana)
• improves oxygenation to the body • rids the body of toxins
• energizes and revitalizes the body • helps bring mental clarity and alertness
Class Schedule
New Student Specials
Local Arizona Residents Only
30 consecutive days $40
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Postures & Benefits
Bikram Yoga postures and benefits. Learn More
"It's never too late, it's never too bad, and you are never too old or too sick to start from scratch once again."
— Bikram Choudhury

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