Bikram Yoga Asanas Sequence

Bikram Yoga Asanas Sequence

The Bikram yoga sequence is designed to systematically work every muscle, joint, ligament, and organ in the body. The 26 postures and 2 breathing exercises that make up the Bikram sequence are a comprehensive system that can help to improve your overall health and well-being.

The first posture in the sequence is Mountain Pose (Tadasana), which is a grounding and balancing posture that helps to focus the mind and connect with the breath. From Mountain Pose, you move into the Standing Forward Bend (Uttanasana), which is a deep forward fold that stretches the hamstrings and calves. Next, you move into the Triangle Pose (Trikonasana), which opens the hips and stretches the sides of the body.

The next sequence of postures begins with the Half Moon Pose (Ardha Chandrasana), which builds strength and flexibility in the hips and thighs. Next is the Standing Half Camel (Urdhva Dhanurasana), which opens the chest and strengthens the back. Then comes the Chair Pose (Utkatasana), which strengthens the legs and glutes.

The next sequence of postures begins with the Extended Triangle Pose (Utthita Trikonasana), which stretches the sides of the body. Next is the Warrior I Pose (Virabhadrasana I), which strengthens the legs and opens the hips. Then comes the Warrior II Pose (Virabhadrasana II), which strengthens the legs, glutes, and shoulders.

The next sequence of postures begins with the Reverse Warrior Pose (Viparita Virabhadrasana), which stretches the hip and opens the chest. Next is the Low Lunge (Anjaneyasana), which stretches the hip flexors and quads. Then comes the Cobra Pose (Bhujangasana), which strengthens the back and opens the chest.

The next sequence of postures begins with the Camel Pose (Ustrasana), which stretches the hip flexors and strengthens the back. Next is the Fish Pose (Matsyasana), which stretches the chest and spine. Then comes the Seated Forward Bend (Paschimottanasana), which stretches the hamstrings and spine.

The next sequence of postures begins with the Locust Pose (Salabhasana), which strengthens the back and abs. Next is the Bow Pose (Dhanurasana), which strengthens the back and legs. Then comes the Child’s Pose (Balasana), which is a calming pose that relaxes the body and mind.

The final sequence of postures in the Bikram yoga sequence is the Head-to-Knee Forward Bend (Janu Sirsasana), which stretches the hamstrings and spine. Next is the King Pigeon Pose (Raja Kapotasana), which stretches the hip and glutes. Then comes the Happy Baby Pose (Ananda Balasana), which relaxes the body and mind.

The Bikram yoga sequence is a comprehensive system that can help to improve your overall health and well-being. The 26 postures and 2 breathing exercises that make up the sequence systematically work every muscle, joint, ligament, and organ in the body. If you are looking for a complete yoga practice that can help you to improve your health and well-being, the Bikram yoga sequence is a great option.

Bryan Kest Power Yoga Sequence

1. Sun Salutations

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2. Downward Dog
3. Upward Dog
4. Camel
5. Chair
6. Warrior I
7. Warrior II
8. Reverse Warrior
9. Triangle
10. Half Moon
11. Extended Triangle
12. Tree
13. Pyramid
14. Goddess
15. Savasana

Vinyasa Yoga Sequence Intermediate

This sequence is designed to be more challenging than the beginner sequence. If you are new to yoga, it is best to start with the beginner sequence before working up to this one.

1. Downward-facing dog (Adho Mukha Svanasana)

Start in tabletop position with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide and press firmly into the mat. Tuck your toes and lift your hips up and back, coming into Downward-facing dog. Be sure to keep your spine long as you extend your heels toward the floor. Hold for 5-10 breaths.

2. Plank pose (Phalakasana)

From Downward-facing dog, step your right foot forward between your hands, coming into a high plank position. Keep your shoulders stacked over your wrists and your core engaged as you hold for 5-10 breaths.

3. Low plank pose (Chaturanga Dandasana)

From plank, slowly lower your body to the floor, keeping your elbows close to your sides. Hug your navel to your spine and hold for 5-10 breaths.

4. Upward-facing dog pose (Urdhva Mukha Svanasana)

From Chaturanga, press into your palms and lift your torso and thighs off the floor. Keep your gaze toward your navel and hold for 5-10 breaths.

5. Downward-facing dog pose

From Upward-facing dog, curl your toes under and press back into Downward-facing dog. Hold for 5-10 breaths.

6. Camel pose (Ustrasana)

Start in kneeling position with your thighs parallel to each other and your shins hip-width apart. Place your hands on your lower back, with your fingers pointing down. Press into your hands and lift your torso and thighs up and back, coming into Camel pose. Keep your hips level as you hold for 5-10 breaths.

7. Chair pose (Utkatasana)

Start in standing position with your feet hip-width apart. Bend your knees and sink your hips down toward the floor as you reach your arms straight out in front of you. Keep your spine long and your chest open as you hold for 5-10 breaths.

8. Warrior III pose (Virabhadrasana III)

Start in standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Reach your arms out to your sides and hinge forward at your hips, coming into a low lunge with your left leg bent and your right leg straight. Keep your spine long and your chest open as you hold for 5-10 breaths. Switch legs and repeat.

9. Triangle pose (Trikonasana)

Start in standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Reach your left arm out to the side and your right arm up toward the sky. Keep your hips level as you hold for 5-10 breaths. Switch sides and repeat.

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10. Corpse pose (Savasana)

Lie down on your back with your legs and arms spread wide. Close your eyes and relax your entire body. Hold for 5-10 minutes.

Best Yoga Sequence For Basketball Players

There are many different yoga sequences that can be beneficial for basketball players. However, the following sequence is one of the best for improving overall athleticism, balance, and flexibility.

1. Sun Salutations: This sequence of poses is a great way to warm up the body and increase blood flow to the muscles.

2. Downward Facing Dog: This pose helps to improve flexibility in the hamstrings and calves.

3. Warrior I: This pose strengthens the thighs, hips, and shoulders.

4. Triangle Pose: This pose improves balance and flexibility in the hips and groin.

5. Half Lord of the Fishes: This pose stretches the hips and groin.

6. Camel Pose: This pose stretches the chest and shoulders.

7. Child’s Pose: This pose is a great way to relax and stretch the lower back.

8. Corpse Pose: This pose allows the body to relax and rejuvenate after a workout.

Mini Yoga Sequence

for Desk Jockeys

Do you spend all day sitting at a desk? Are you feeling tight and tense? Here’s a mini yoga sequence to help you feel more relaxed and energized.

1. Seated Cat-Cow: Start by sitting tall with your spine straight. Inhale as you round your back and tilt your head up, and exhale as you tuck your chin and round your back. Repeat 10 times.

2. Seated Forward Bend: Sit tall with your spine straight. Bend forward at the waist, and reach for your toes. Hold for 5-10 breaths.

3. Seated Twist: Sit tall with your spine straight. Cross your right ankle over your left knee, and twist to the right. Hold for 5-10 breaths, and then switch sides.

4. Legs Up the Wall: Sit next to a wall and scoot your body as close to the wall as you can. Lie down on your back, and then lift your legs up the wall. Place your hands on your stomach, and relax for 5-10 minutes.

5. Wall-Sit: Stand with your back against a wall, and then slide your body down the wall until your thighs are parallel with the floor. Hold for 30-60 seconds.

6. Seated Hamstring Stretch: Sit tall with your spine straight. Extend your right leg out in front of you, and bend your left knee. Reach for your left ankle, and hold for 5-10 breaths. Switch sides.