(408) 782-5800     775 Cochrane Rd. Morgan Hill, CA 95037     Info@BikramYogaMorganHill.com

 (408) 848-0400     60 4th Street Gilroy, CA 95020                       Info@BikramYogaGilroy.com hes 

  • Improves strength and balance
  • Increases elasticity of rib cage and lungs
  • Helps regulate ovaries and prostate gland
  • Improves muscle fatigue, lethargy & stimulates the central nervous system
  • Flushes out the kidneys
  • Prevents and heals herniated discs
  • Exercises digestive, endocrine, muscular, reproductive & skeletal systems
  • Firms the buttocks, thighs and abdomen
  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
  • Tones the roots of the spinal nerves and sympathetic nervous system
  • Relieves lethargy; helps cure vertigo and dizziness
  • Detoxifying
  • Opens bronchial muscles and rib cage
  • Relieves lower back pain
  • Helps sciatica and arthritis of the knee
  • Massages kidneys, liver, gall bladder, spleen and pancreas
  • Increases circulation and nutrition to spinal nerves, veins & tissues
  • Improves spinal elasticity & flexibility
  • Compresses kidneys and adrenal glands; helps reduce excess stress hormones & sends fresh blood to the kidneys
  • Maximum compression of spine, improving flexibility
  • Opens rib cage to allow for maximum expansion of the lungs
  • Stimulates the central nervous system
  • Stretches abdominal organs and relieves constipation
  • Strengthens back and shoulder muscles
  • Firms the abdomen and slims the waist
  • Stretches the throat, thyroid & parathyroid glands
  • Eliminates toxins from the body
  • Firms muscles of the abdomen, upper arms, hips and thighs
  • Increases spinal strength and flexibility
  • Helps relieve and prevent lower back pain
  • Compresses and opens spine
  • Relieves cervical spondylosis
  • Permits maximum expansion of the lungs, increasing oxygen intake
  • 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
  • Increases spinal strength and flexibility and tone of spinal muscles
  • Revitalizes spinal nerves by increasing circulation to spine
  • Strengthens, compresses and opens lower, mid and upper spine
  • Improves function of kidneys, liver and spleen​
  • Helps regulate ovaries and prostate gland
  • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
  • Firms buttocks and hips
  • Increases spinal strength, flexibility and circulation
  • Relieves and prevents back pain
  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
  • Accelerates circulation of spinal fluid
  • Improves digestion
  • Improves function of liver, intestines, kidneys & spleen
  • Strengthens the immune system & revitalizes the thyroid
  • Reduces symptoms of gout, herniated disc, sciatica & tennis elbow
  • Develops psychological and mental clarity and patience
  • Strengthens abdominal muscles
  • Strengthens weak joints (hips, knees, ankles and toes)
  • Combats arthritis, knee, leg and gout pain
  • Creates balance in body and mind
  • Returns circulationto normal
  • Helps reduce hypertension, nervousness, anxiety, and irritability
  • Improves concentration and focus
  • Massages ascending, descending, and transverse colon
  • Good for flatulence and hyperacidity
  • Helps and prevents constipation and irritable bowel syndrome
  • Improves flexibility of the hip joints and relieves lower back pain
  • Normalizes production of hydrochloric acid in the stomach
  • Firms and tones muscles of the abdominal wall, thighs and hips
  • Reduces excess gas production


  • Strengthens and tightens the abdomen
  • Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs
  • Increases flexibility of the spine, hamstrings and sciatic nerve
  • Energizes body and mind
  • Builds mental strength and improves memory
  • Improves flexibility of sciatic nerve
  • Develops concentration, determination and patience
  • Unifies mind and body
  • Uses all major muscle groups
  • Massages digestive and reproductive systems
  • Good for diabetes and improves pancreatic functions
  • Strengthens back muscles and muscles around the knee joint
  • Improves cardiovascular function and circulation to heart and lungs
  • Removes plaque from arterial walls
  • Develops concentration, determination & patience
  • Improves elasticity of the spine
  • Activates digestive system


26. kapalbhati in vajrasana (blowing in firm pose)

25. ardha-matsyendrasana (spine twisting pose)

22. ustrasana (camel pose)

23. sasangasana (rabbit pose)

24. janushirasana with paschimottansana

(head to knee with intense stretching pose)

20. supta-vajrasana (fixed firm pose)

21. ardha-kurmasana (half tortoise pose)

19. dhanurasana (floor bow pose)

17. Salabhasana (Locust pose)


18. Poorna-salabhasana (full locust pose)


13. savasana (Dead Body Pose)



11. tadasana (tree pose)


10. dandayamana-bibhaktapada-janushirasana

(standing separate leg head To knee pose)

Bikram Method of Yoga Postures And Benefits

​Thank you Indy Bikram Yoga for the posture photos.

  • Removes toxins
  • Improves mental clarity
  • Strengthens abdominal wall and organs
  • Normalizes bowel function
  • Energizes body and increases circulation
  • Improves oxygenation in the body
  • Improves cardiovascular and respiratory systems
  • Good for high blood pressure
  • Head to knee pose helps balance blood sugar levels and increase the metabolism
  • Improves flexibility of sciatic nerve, ankles, knees and hip joints 
  • Enhances kidney function
  • Strengthens and firms abdomen and arms
  • Increases flexibility of the trapezius, deltoid, rectus femoris and biceps muscles, sciatic nerve and the last five vertabra of the spine
  • Increases circulation to the liver, spleen & pancreas
  • Stimulates and tones the digestive organs, increases peristalsis, relieves constipation
  • Mobilizes joints and increases elasticity in the lumbar spine
  • Enhances kidney function
  • Improves digestion; stimulates thymus gland & immune system
  • Maximum stretch of the spine allowing nervous system to receive proper nutrition
  • Improves short term memory
  • Strengthens & firms abdomen
  • Maintains mobility and elasticity of the spine & back
  • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
  • Balances hormones
  • Improves flexibility of scapula and trapezius
  • Improves insomnia, depression, colds, sinus infections, tonsillitis, laryngitis, allergies, brain fatigue, and glandular effects
  • Helps insomnia and depression
  • Improves thymus gland, improving function of the immune system
  • Helps cure sciatica, gout, and rheumatism in the legs
  • Helps prevent hernia, diabetes and varicose veins
  • Slims and tones thighs, firms calf muscles, and strengthens the abdomen
  • Strengthens and improves flexibility of diaphram, hips, lower spine, knees and ankles
  • Lubricates and increases circulation to the joints
  • Strengthens and lengthens abdominal muscles
  • Creates a deep stretch into hip joints and diaphragm 
  • Relieves lower back pain
  • A rejuvenation pose providing maximum relaxation
  • Good for diabetes & anemia
  • Stretches lower part of lungs, increasing blood circulation to the brain, bringing mental clarity
  • Massages heart, lungs, and coronary arteries
  • Increases circulation to the heart and relieves asthma
  • Stretches the spine
  • Increases flexibility of hip & Shoulder joints 
  • Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)
  • Relieves stress, stomach discomfort, digestion problems, migraines and constipation
  • Helps with insomnia
  • Increases spinal strength and flexibility; relieves back pain
  • Rejuvenates spinal nerves enriching them with a rich blood supply
  • Improves flexibility and tone of spinal muscles, & tones back muscles
  • Helps relieve and prevent lower back pain
  • Helps cure or relieve lumbago, rheumatism, arthritis of the spine, and menstrual problems
  • Stretches the thoracic region and expands the rib cage bringing relief from asthma
  • Reduces symptoms of gout, herniated disc, sciatica, and tennis elbow
  • Improves function of intestines, liver, kidney & spleen
  • Strengthens the immune systems & revitalizes the thyroid
  • Improves memory, helps some types of headaches, brings mental clarity
  • Improves flexibility of the spine, shoulders, hips and sciatic nerve
  • Improves circulations to legs and brain
  • Balances pituitary and thyroid glands
  • Helps offset depression
  • Stretches, tones and decongests the spinal column & the nervous system
  • Helps relieve diabetes and hyperacidity
  • Massages internal organs
  • Helps relieve constipation, dyspepsia, and hemorrhoids
  • Improves posture, balance and grace
  • Creates hip and knee flexibility and mobility
  • Increases joint mobility in hip girdle
  • Prevents hernia by stretching the internal oblique
  • Relieves tension in neck and shoulders; abdominal area
  • Tightens gluteus maximus muscles
  • Good for circulatory disorders, arthritis and rheumatism
  • Releases inflammation of the lower back
  • Traction to the entire spine increasing the cushioning function of the intervertebral discs
  • Improves cardiovascular function
  • Slims waist and combats obesity
  • Firms thighs and opens the hips
  • Gets rid of saddle bags
  • Reduces overproduction of cortisol
  • Helps correct frozen shoulder
  • Exercises the circulatory, digestive, immune, reproductive and muscular systems all at the same time


  • Corrects chemical imbalances
  • Helps cure rheumatism & lumbago in the lower spine
  • Helps conditions of anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis, and menstrual disorders​
  • Strengthens and tones legs and buttocks​​
  • Increases circulation to the brain and adrenal glands
  • Improves hip flexibility and stretches sciatic nerves
  • Reduces signs of aging
  • Combats depression
  • Good for constipation
  • Combats abdominal obesity
  • Helps with diabetes and hyperacidity
  • Stimulates hypothalmus and adrenal circulation
  • Increases cardiovascular circulation, especially to heart blood vessels
  • May help clear blocked arteries
  • Strengthens the heart muscle; may help prevent future cardiac problems
  • Creates a total spine stretch
  • Good for varicose veins
  • Strengthens arms, hips, buttocks, and upper thighs
  • Exercises pancreas, spleen, liver, nervous and circulatory systems
  • Increases joint mobility in the shoulders, elbows, wrists, hips, knees & ankles
  • Improves the function of the central nervous system & lymphatic system
  • Relieves tension in the neck and shoulders
  • Facilitates lymphatic function, improving immune system
  • Helps reproductive organs and prostate problems
  • Helps eliminate toxins from the body
  • Improves balance
  • Firms legs, arms and abdomen
  • Good for varicose veins


16. bhujangasana (Cobra Pose)

  • Uses & shapes all major muscle groups
  • Opens pelvic area
  • Strengthens and tones leg muscles
  • Relieves menstrual cramping
  • Reduces fat pocket under buttocks
  • Increases blood circulation in the knee & ankle joints
  • Good for digestion & immune disorder
  • Relieves joint pain, rheumatism, arthritis, sciatica & gout
  • Strengthens & firms upper arms, thighs, calves and hips


15. sit up

  • Helps detoxify the body
  • Reduces or eliminates pain in the lower back and frozen shoulder
  • Improves and strengthens every muscle in the central part of the body
  • Helps cure constipation
  • Increases flexibility of the spine and strengthens rectus abdominus, gluteus maximus, oblique, deltoid and trapezius muscles
  • Helps with sciatica
  • Stimulates pituitary gland
  • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
  • Firms and trims waistline, hips, abdomen, buttocks and thighs


14. pavanamuktasana (wind removing pose)


12. padangustasana (toe stand)


9. trikanasana (triangle pose)

8. dandayamana-bibhaktapada-paschimottanasana 

(standing separate leg stretching pose)


7. tuladandasana (balancing stick pose)


3. utkatasana (Awkward pose - in three parts)


4. garurasana (eagle pose)



5. Dandayamana-janushirasana (standing head to knee pose)


6. dandayamana-dhanurasana (standing bow pulling pose)

  • Improves elasticity of lungs and respiratory system
  • Helps with mental relaxation and sleep cycle
  • Relieves irritability
  • Helps regulate blood pressure
  • Opens cervical vertebrae
  • Helps detoxify the body
  • Exercises the nervous, circulatory, and respiratory systems
  • Energizes body and mind


2. Ardha-chandrasana with pada-hastasana 

(half moon pose with hands to feet pose)


1. Pranayama (Standing Deep Breathing)