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Bikram Asana Sequence

Bikram Yoga is made up of a sequence of twenty-six asanas (postures) which are listed below in the order in which they must be attempted. The full sequence should be completed twice in a ninety-minute class.
  • 1. Pranayama Series (Standing deep-breathing pose)
  • 2. Ardha-Chandrasana and Pada-Hastasana (Half-moon pose and hands to feet)
  • 3. Utkatasana (Awkward pose)
  • 4. Garurasana (Eagle pose)
  • 5. Dandayamana-Janushirasana (Standing head to knee pose)
  • 6. Dandayamana-Dhanurasana (Standing bow pulling pose)
  • 7. Tuladandasana (Balancing stick pose)
  • 8. Dandayamana-Bibhaktapada-Paschimotthanasana (Standing separate, leg stretching pose)
  • 9. Trikanasana (Triangle pose)
  • 10. Dandayamana-Bibhaktapada-Janushirasana (Standing separate, leg, head to knee pose)
  • 11. Tadasana (Tree pose)
  • 12. Padangustasana (Toe-stand pose)
  • 13. Savasana (Dead body pose)
  • 14. Pavanamuktasana (Wind removing pose)
  • 15. Sit-up
  • 16. Bhujangasana (Cobra pose)
  • 17. Salabhasana (Locust pose)
  • 18. Poorna-Salabhasana (Full locust pose)
  • 19. Dhanurasana (Bow pose)
  • 20. Supta-Vajrasana (Fixed firm pose)
  • 21. Ardha-Kurmasana (Half-tortoise pose)
  • 22. Ustrasana (Camel pose)
  • 23. Sasangasana (Rabbit pose)
  • 24. Janushirasana with Paschimotthanasana (Head to knee pose)
  • 25. Ardha-Matsyendrasana (Spine-twisting pose)
  • 26. Khapalbhati (Blowing in Firm pose)
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