How To Do Bikram Yoga Poses Correctly


Bikram yoga, also called “hot yoga,” is a type of Hatha-style yoga that was popularized by Bikram Choudhury. In Bikram classes, the same 26 postures are practiced in a room heated to 105 degrees Fahrenheit with humidity. The intense heat is designed to loosen muscles and ligaments for deeper stretching. Practicing Bikram style yoga has numerous health benefits such as improving overall posture, flexibility, and cardiovascular strength. In addition to physical benefits, practicing Bikram helps reduce stress and can help improve mental clarity.

It is important to practice the poses correctly in order to get the most out of your class experience and reap the full benefits of your practice. Each pose should be aligned with precise body position and then held for at least one minute or as long as possible while focusing on breathing deeply into every muscle of the body. Taking time between sequences will help you take full advantage of all aspects of each pose instead of rushing through rest positions that act as important transitions from both an anatomical and spiritual perspective. Additionally, stay hydrated before class and drink plenty during class after each sequence for optimal results.

Preparing for a Bikram Yoga Class

It is important to be properly prepared if you are planning on attending a Bikram Yoga class. Firstly, you should dress in light but breathable clothes that fit well and will not restrict any of your movements. You should also ensure your clothing allows for a full range of movement, as the heat can quickly make revealing or baggy clothes uncomfortable. Furthermore, it is essential to bring an absorbent sweat towel such as a microfibre towel and a Yogi Toe to support your yoga practice. A water bottle is also recommended in order to keep hydrated during and after the session.

In terms of etiquette, it is important to arrive early for the class so that you can get comfortable before starting and be courteous to the other participants by refraining from talking during the session. Additionally, it is key to focus on yourself while respecting your teacher and fellow students during the class by following their instructions carefully. Respectful behaviour and concentration will help with honing in on how each pose affects our body, posture and energy levels throughout the session.

The Basics

Posture: Proper alignment and posture is key when doing Bikram yoga. It is important to engage your core muscles, lengthen the spine and practice correct body alignment in each pose. Make sure to work within your own range of motion, adjusting poses as needed for comfort. Be mindful that core strength is a vital part of good skeletal alignment.

Relaxation: Bikram yoga should be relaxing and rejuvenating, so it’s important to focus on relaxation even while performing each pose. Taking short pauses between poses can help direct your focus inward allowing for greater levels of relaxation. Allow yourself to slow down during each practice, taking breaks to refocus energy and attend to basic needs such as hydration when needed.

Breathing Techniques: Breathe deeply throughout the entire class and be sure to keep the airways clear. Focus on steady breath while moving through each pose and pay attention to where physically you feel the sensations related to efficient breathing. Inhale fully before exhaling out any tension; this will help you relax further into each pose as well as increase oxygen levels throughout the body permitting improved circulation.

Bikram Yoga Poses

Bikram Yoga is a powerful form of hot yoga. It consists of 26 postures that are practiced in a heated studio to help encourage flexibility, relaxation and detoxification. To perform each pose correctly, there are several important steps that you should follow:

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1. Begin your Bikram session by warming up your body with some easy and gentle stretches to prepare for the poses that will be coming up.

2. Ensure your breath is slow, calm and steady throughout each pose – this helps to relax the body which in turn assists with good posture when performing the poses.

3. Aim to be mindful and aware of your physical limits – don’t do anything that is too much for your current level!

4. Always move carefully and slowly into each yoga position and ensure you follow safety guidelines such as keeping an eye on any areas of discomfort while holding poses as well as adjusting yourself if necessary during mid-pose corrections.

5. Use props such as blocks, straps or chairs which may offer support and aid better alignment while stretching further during certain poses where possible instead of pushing beyond what your body can physically do safely just yet.

6. Transition smoothly between each pose in a manner consistent with the Flow and overall tone of the particular class you are taking part in – take care not rush or force any movements as these can put doing unwarranted strain on muscles rather than helping them reach their full potential in a safe manner.


Bikram yoga is an intense and challenging type of yoga that includes both postures and breathing exercises. While it is beneficial to practice the poses correctly, it can also be very beneficial to use modifications to make them easier and safer. Modifying a pose can help prevent injury by allowing students to progress more slowly as they gain flexibility, strength, and coordination. It can also make poses more accessible for beginners or those with injuries. Depending on the situation, some modifications may include using props such as straps or blocks, practicing a modified version of the posture, focusing on specific alignment points within a pose rather than trying to reach full expression of the pose, or shortening the holds in each posture. By introducing modifications into a practice tailored for one’s individual needs, practitioners of Bikram yoga can take their practice safely to the next level while reaping all the benefits it has to offer.

Cooling Down and Stretching

Cooling down and stretching after a Bikram yoga session are essential for reducing soreness, improving flexibility and lengthening the muscles you just worked. After completing your session, take some time to stretch each of the postures you practiced one more time. This will help prevent fatigue, tightness and strained muscles throughout the body while allowing each area to recover properly.

Make sure you dedicate an appropriate amount of time to each pose, spending several breaths in each stretch. As you begin to move through each pose, focus on proper alignment and keeping your body as relaxed as possible. Breathe deeply with each movement allowing your body to feel lighter without forcing yourself too hard. The goal of cooling down should be to support a comfortable transition back into everyday activity without feeling stiff or sore after your session. Hold stretches for at least two minutes at a time giving your body the maximum benefit from working it’s full range of motion from end-of-range stretching techniques.

Benefits of proper stretching after a session include improved physical performance, reduced risk for injury during future activities, increased joint range of motion and an overall sensation of wellbeing throughout the mind and body. Making sure that you cool down with dynamic stretching also helps with improved circulation which can reduce lactic acid built up in muscles caused by fatigue or stress as well as providing relief from tension headaches or chronic pain issues stored in our connective tissues from everyday life circumstances.

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Increasing Intensity

As your Bikram Yoga practice progresses, it will be important to explore how to increase the intensity of your poses. Advanced students may need to learn posture adjustments and prop use to take their poses deeper comfortably. Here are some tips for taking your Bikram Yoga postures to a more advanced level:

1. Increase Flexibility: This is of utmost importance when going deeper into any posture. Make sure you’re regularly stretching before and after practice to improve flexibility and prevent injury. Pay attention to areas that seem tight or have stubborn knots – spend extra time on those parts in particular!

2. Leverage Props: Props can be used as an aid to go deeper into a pose without forcing yourself too far. Be sure to use props correctly- it helps if you have guidance from an experienced teacher who can provide instruction in their proper use.

3.Pay Attention To Alignment: Proper alignment is key when increasing intensity- make slight adjustments and refine your pose with each breath so that you don’t strain yourself or compromise your form for a deeper expression of the pose.

4.Set Boundaries: You should never try to push yourself too far in any pose- if it feels like it’s too much and you’re uncomfortable, consider coming out of the pose until you build up greater flexibility and strength over time. Listen closely to your body so that it doesn’t become injured due to strain or overexertion!

5.Practice Regularly: Taking an advanced class from an experienced instructor once in a while is great for inspiration, but the only way that one can really commit changes into muscle memory is regular practice- work on refining each individual posture consistently until they become second nature.


In order to gain the full body benefits of Bikram yoga, it is important to practice these poses correctly and regularly. By doing so, you can expect to increase your flexibility, strength, balance, and stamina. With time, you will notice improvements in your overall wellbeing and mood.

However, before attempting any new Bikram yoga pose, be sure to consult a qualified instructor or expert practitioner for advice on how to do it correctly and safely. Make sure your environment is conducive for stretching and pose correctly down on the floor without hurting yourself. As you advance in skill level, try more challenging poses and practice multiple times a week for optimal results.

To wrap up this discussion on how to do Bikram yoga poses correctly, always stay inspired when practicing so that you can enjoy its potential health benefits and experience its calming effects long-term. A passion for the form of exercise plus dedication to improving your skills can help ensure that each session results in considerable progress in physical and mental strength. Therefore be encouraged as you progress in mastering Bikram yoga poses; you will discover just how far you can journey with this powerful form of yoga!

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