Bikram's 26 Postures

Fixed Firm Pose





Toe Stand






Balancing Stick






Standing Camel Pose






Woman In Yoga Pose On Path






Standing Bow Pulling Pose






Awkward Pose











Balancing Stick






Standing Deep Breathing1. Standing Deep Breathing

  • Increases lung capacity and helps with breathing problems
  • Helps with insomnia, nervousness, and irritability
  • Good for heart and high blood pressure


Half Moon/Hands to Feet2. Half Moon/Hands to Feet

  • Gives quick energy and vitality
  • Revitalizes liver, spleen, pancreas, and kidneys
  • Corrects bad posture



Awkward Pose3. Awkward Pose

  • Increases hip joint flexibility and relieves muscular aches and cramps
  • Increases circulation to knees and ankles
  • Helps neuropathy


Eagle4. Eagle

  • Improves flexibility of ankles, knees, hips, wrists, elbows and shoulders
  • Relieves tension in neck and shoulders
  • Improves sexual vitality and control

Standing Head to Knee5. Standing Head to Knee

  • Develops concentration, determination and patience
  • Improves flexibility of sciatic nerve
  • Good for diabetes


Standing Bow Pulling Pose6. Standing Bow Pulling Pose

  • Flushes out kidneys helping to eliminate toxins
  • Improves sciatica
  • Improves lower spine and relieves lower back pain


 Balancing Stick7. Balancing Stick

  • Strenghtens the heart muscles
  • Improves circulation
  • Increases lung capacity


Standing Separate Leg Stretching8. Standing Separate Leg Stretching

  • Helps and prevent sciatica
  • Improves function of internal organs
  • Brings blood to the brain

Triangle9. Triangle

  • Improves every muscle, joint, tendon and internal organ
  • Revitalizes nerves, veins and tissues
  • Improves crooked spines


Standing Separate Leg Head to Knee10. Standing Separate Leg Head to Knee

  • Helps manic depression
  • Stretches, tones and decongests the spinal column and nervous system
  • Massages the pancreas, liver, gall bladder, kidneys, spleen and intestines


Tree Pose11. Tree Pose

  • Improves posture and balance
  • Improves circulatory disorders
  • Increases flexibility of ankles, knees and hips


Toe Stand12. Toe Stand

  • Develops focus and patience
  • Good for the feet
  • Helps with hemorrhoid problems


Dead Body Pose13. Dead Body Pose

  • Helps high blood pressure
  • Improves concentration
  • Good for hypertension, nervousness, anxiety and irritability


Wind Removing Pose14. Wind Removing Pose

  • Helps and prevents constipation and irritable bowel syndrome
  • Improves flexibility of the hip joints and relieves lower back pain
  • Stimulates the liver, small and large intestine and spleen


Sit-Up15. Sit-Up

  • Strengthens and tightens the abdomen
  • Increases flexibility of the spine

Cobra Pose16. Cobra Pose

  • Increases spinal strength and flexibility, relieves low back pain
  • Helps relieve stress as it improves function of kidneys
  • Good for diabetes


Locust Pose17. Locust Pose

  • Same as Cobra
  • Clears out cholesterol
  • Improves wrist and elbow issues


Full Locust Pose18.  Full Locust Pose

  • Same as Cobra and Locust
  • Massages internal organs
  • Opens the chest


Bow Pose19. Bow Pose

  • Combines all the benefits of Cobra, Locust and Full Locust
  • Good for diabetes
  • Improves flexibility of hip and shoulder joints

Fixed Firm Pose20. Fixed Firm Pose

  • Strengthens and improves flexibility of lower spine, knees and ankles
  • Good for sciatica and varicose veins
  • Good prevention for hernia


Half Tortoise Pose21. Half Tortoise Pose

  • Provides maximum relaxation
  • Good for diabetes and anemia
  • Massages heart, lungs and coronary arteries


Camel Pose22. Camel Pose

  • Good for osteoporosis
  • Good for diabetes, high blood pressure and bronchial spasms
  • Good for constipation

Rabbit Pose23. Rabbit Pose

  • Maintain mobility and elasticity of spine and back muscles
  • Nurtures the nervous system, helps with depression
  • Stimulates all glands and organs of the body


Head to Knee with Stretching Pose24. Head to Knee with Stretching Pose

  • Helps balance blood sugar levels; good for diabetes
  • Good for immune system
  • Improves kidney function


Spine Twisting Pose25. Spine Twisting Pose

  • Increases circulation and nutirition to spinal nerves, veins and tissues
  • Helps sciatica
  • Improves digestion


Blowing in Firm Pose26. Blowing in Firm Pose

  • Improves oxygenation to the body, helps to rid of toxins
  • Energizes and revitalizes the body, brings mental clarity and alertness
  • Good for digestive system


Final Dead Body Pose27. Final Dead Body Pose

  • Teaches relaxation
  • Increases feelings of gratitude
  • Stimulates peacefulness