1. Pranayama


Standing deep breathing


  • Good for lungs and respiratory system

  • Helps with mental relaxation

  • Helps high blood pressure

  • Relieves irritability

  • Good for detoxification

  • Exercises nervous, respiratory and circulatory systems

2. Ardha Chandrasana with Pada Hastasana


Half moon pose with hands to feet pose


  • Works into the whole skeletal and circulatory systems

  • Opens shoulder joints

  • Good for frozen shoulder

  • Reduces or eliminates pain in the lower back

  • Good for abdominal obesity

3. Utkatasana


Awkward pose


  • Improves overall body strength

  • Opens pelvis

  • Strengthens and tones leg muscles

  • Relieves menstrual cramping

  • Reduces fat pocket under buttocks

  • Aligns skeletal system

4. Garurasana


Eagle Pose


  • Works into 14 major joints of the body

  • Good for central nervous system

  • Facilitates lymphatic function, improving immune system

  • Improves mobility of hip joint

  • Improves balance

  • Strengthens legs

  • Good for varicose veins

5. Dandayamana Janushirasana


Standing head to knee pose


  • Builds mental strength

  • Improves concentration

  • Unifies mind and body

  • Uses all major muscle groups

  • Exercises digestive and reproductive organs

  • Good for diabetes

  • Strengthens back muscles

6. Dandayamana Dhanurasana


Standing bow pulling pose


  • Stimulates cardiovascular system

  • Increases circulation to heart and lungs

  • Opens diaphragm

  • Opens shoulder joint

  • Helps frozen shoulder conditions

  • Improves spine elasticity

  • Improves strength and balance

  • Reduces abdominal fat

7. Tulandandasana

Balancing stick pose

  • Increases cardiovascular circulation, especially to heart blood vessels

  • May help clear blocked arteries

  • May help prevent future cardiac problems

  • Creates a total spine stretch

  • Relieves stress from spine

  • Good for varicose veins

  • Builds strength in legs

8. Dandayamana Bibhaktapada Paschimottanasana

Standing separate leg stretching pose

  • Increases circulation to the brain and adrenal glands

  • Centres nervous system

  • May be good for depression

  • Good for constipation

  • Helps reduce abdominal obesity

  • Helps with diabetes and hyperacidity

  • Releases lower back

  • Exercises muscular, adrenal and reproductive systems

9. Trikanasana

Triangle pose

  • An excellent cardiovascular workout

  • Intensely stretches each side of the body

  • Opens and increases flexibility of hip joints

  • Reduces saddle bags

  • Good for kidneys, thyroid and adrenal glands

  • Opens shoulder joint, good for frozen shoulder

  • Strengthen and tones legs and buttocks

  • Helps regulate hormone levels

10. Dandayamana Bibhaktapada Janushirasana

Standing separate leg head to knee pose

  • May be good for depression and memory loss

  • Reduces abdominal obesity

  • Good for diabetic conditions

  • Balances blood sugar levels

  • Assists in regulating pancreas and kidneys

  • Works endocrine, digestive and reproductive systems

11. Tadasana

Tree pose

  • Assists in correcting bad posture

  • Increases hip and knee flexibility and mobility

  • Stretches spine

  • Releases abdominal tension

  • Relieves lower back pain

  • Tightens gluteal muscles

  • Good for circulatory problems, arthritis and rheumatism

12. Padangustasana

Toe stand

  • Creates balance and focus in body and mind

  • Strengthens stomach muscles

  • Strengthens joints (hips, knees, ankles and toes)

  • Helps relieve arthritis in all leg joints including hips

13. Savasana

Corpse pose

  • Returns cardiovascular circulation to normal

  • Slows heart rate, reduces blood pressure

  • Teaches complete relaxation

  • Stills and focuses the mind

14. Pavanamuktasana

Wind removing pose

  • Massages ascending, descending and transverse colon

  • Regulates and normalises hydrochloric acid levels in stomach

  • Improves and may cure conditions of constipation, flatulence and hyperacidity

  • Relieves lower back pain

  • Improves flexibility of the hip joints

  • Firms and tones muscles of the abdominal wall, thighs and hips

  • Increases peristalsis in the gut

15. Sit-up


  • Strengthens and tightens the abdomen

  • Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs

16. Bhujangasana

Cobra pose

  • The arching of the spine increases flexibility and strength

  • Rejuvenates spinal nerves enriching them with a rich blood supply

  • Improves flexibility and tone of spinal muscles, massages, works and tones back muscles

  • Helps relieve and prevent lower backache

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

  • Helps cure loss of appetite

17. Salabhasana

Locust pose

  • Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica

  • Firms buttocks and hips

  • Increases spinal strength, flexibility and circulation

  • Improves flexibility and tone of spinal muscles

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

18. Poorna Salabhasana

Full locust pose

  • Firms muscles of the abdomen, upper arms, hips and thighs

  • Increases spinal strength and flexibility

  • Improves flexibility and tone of spinal muscles

  • Helps relieve and prevent lower backache

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite

  • Helps correct bad posture

  • Improves function of liver and spleen

  • Strengthens deltoids, trapezius and triceps

19. Dhanurasana

Floor bow pose

  • Increases circulation to heart and lungs, improves oxygen intake

  • Opens diaphragm and expands the chest region - improves respiratory conditions

  • Opens shoulder joint and helps frozen shoulder conditions

  • Increases spinal strength and flexibility and tone of spinal muscles

  • Revitalises spinal nerves by increasing circulation to spine

  • Strengthens, compresses and opens lower, mid and upper spine

20. Supta Vajrasana

Fixed firm pose

  • Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs

  • Slims and tones thighs, firms calf muscles and strengthens the abdomen

  • Strengthens and improves flexibility of lower spine, knees and ankle joints

  • Lubricates and increases circulation to joints

  • Strengthens and lengthens abdominal muscles

21. Ardha-Kurmasana 

Half Tortoise pose

  • Cures Indigestion

  • Stretches the lower part of the lungs

  • Increases blood circulation to the brain

  • Firms abdomen and thighs

  • increases flexibility in hip joints, scapula, deltoids, triceps and latissimus dorsi muscles

22. Ustrasana

Camel pose

  • Compresses spine, relieving back problems

  • Opens rib cage, lungs and digestive system

  • Stimulates nervous system

  • Great for lungs and many bronchial problems

  • Strengthens back and shoulder muscles

  • Improves flexion of neck

  • Stretches throat

  • Flushes fresh blood through kidneys

  • Helps eliminate toxins

23. Sasangasana

Rabbit pose

  • Provides maximum longitudinal extension of the spine

  • Stretches the spine to increase proper nutrition to the nervous system

  • Improves the mobility and elasticity of the spine and back muscles

  • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism

  • Balances hormones

  • Improves flexibility of scapula and trapezius

24. Janushirasana with Paschimottanasana

Head to knee pose

  • Head to knee pose helps balance blood sugar levels and the metabolism

  • Improves flexibility of sciatic nerve and ankle, knee and hip joints

  • Enhances kidney function

  • The intense stretching pose increases circulation to liver, spleen and pancreas

  • Stimulates thymus gland, digestion and immune system

25. Ardha Matsyendrasana

Spine twisting pose

  • Compresses and stretches spine from the bottom to the top

  • Increases hip and back flexibility

  • Improves digestion

  • Firms the buttocks, thighs and abdomen

  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues

  • Increases synovial fluid of the joints

26. Kapalbhati in Vajrasana

Blowing in firm pose

  • Detoxifies and cleanses body by removing stale air and toxins from lungs

  • Brings mental clarity

  • Strengthens abdominal organs and wall

  • Normalises bowels

  • Energises body

  • Improves oxygenation to the body

Please reload

  • Facebook - Black Circle
  • Black Instagram Icon
  • Black LinkedIn Icon
  • Black Tumblr Icon
  • Black Twitter Icon

City Enquiries:



p: 0419184667

e: amy@adelaideyoga.com.au

Modbury and Glenelg Enquiries:



p: 0421872885


e: bikramyogaglenelg@gmail.com


Adelaide's Original Home of Hot Yoga / Hot Pilates / Yin Yoga

© 2015 by Bikram Yoga Adelaide.

No bookings necessary.
Just rock up!