Saturday, August 17, 2019

10 Bikram yoga poses that anyone can pull off

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Yoga
Bikram yoga poses that anyone can pull off.

10 Bikram yoga poses 




We all know what miracles yoga can do to our body. There are different yoga poses to confront our health issues, and all of them have proven their worth. That’s why the number of people practicing yoga has more than doubled from 2012 to 2016.
Many of us budge this priceless activity. There could be different reasons why people turn their back to yoga.


However, perhaps one of the most likely reasons is the assumption that yoga postures are tough to perform. Well, that’s true but only partly because Bikram yoga has its share of trouble-free yoga poses, which are equally beneficial.
Here is the list of ten Bikram yoga poses you can easily carry out:          

Pranayama (Deep breathing)

It is the easiest of all and sets the tone for the rest of the exercises. There are several advantages of pranayama. It allows you to let go of stress, and you end up becoming more mentally alert. Deep breathing improves blood circulation and plays a vital role in the cleansing process.
How to do it:
  • Standstill (don’t bend backward or forward) and keep your spine straight as possible.
  • Make sure there is no gap between your legs.
  • Bring your elbows together and interlock fingers of both hands under the chin.
  • Finally, begin inhaling and exhaling. While exhaling, you must omit every bit of C02 from your lungs.


Before we move on to our next posture, it is pertinent to mention that the most preferred place for doing yoga is one’s home.

Savasana (dead body pose)

Savasana

Savasana (dead body pose) Source


If you have problems like asthma, diabetes, and constipation, then this posture is for you. Also, dead body pose, aka corpse pose, slows down your heart rate and keeps your blood pressure in check. By being physically still, our mind also goes in a tranquil state and becomes more agile.
Here is how to do this pose effectively:
  • Lie down and keep some space between your legs.
  • Both your arms should be by the respective side of the body, and your palm must face upwards.
  • Relax. Breath slow and deep. Stay focused on the breathing process.
  • It’s up to you whether you keep your eyes open staring at the ceiling or close them. The point is your mind should not wander.


Pavanamuktasana (wind-relieving pose)

If you are into junk food and want to get over the gas problems, this one is for you. By doing this posture regularly, you can also bid farewell to constipation. In other words, it takes care of your digestive system. Besides, it deals with lower back pain, tones abdomen and thighs, and improves hip flexibility.
How to do it:
  • Firstly, lie down and place hands to each side of the body.
  • Bring one knee up and clasp both hands around it.
  • Bring your knee close to the chest and make sure your thigh touches the abdomen.
  • Hips and shoulders should remain grounded.
Kapalbhati Pranayama (Skull shining breathing technique)
Kapalbhati Pranayama
Kapalbhati Pranayama (Skull shining breathing technique)

It is amongst one of the most natural poses of Bikram yoga. With this technique, you can rejuvenate your brain. Plus, smoothens the process of removing toxic material from our body. It is also beneficial to control hair loss.
How to do it:
  • Sit down in the Sukhasna pose.
  • Place your palms on knees.
  • Inhale as slow and deep as possible.
  • The process of inhaling and exhaling should take place at least twenty times.

Ardha kurmasana (Half tortoise)

Nothing releases the tension in neck and shoulders like this exercise. Not only that, it uplifts memory and brings more clarity to your mind. Besides, it tackles the asthma symptoms as well.
How to do it:
  • To begin with, sit in Vajrasana pose.
  • Lift your arms to the level where your biceps can touch your ears.
  • Bend down with your entire torso to the ground and hold the pose.


Bhujangasana (cobra pose)

cobra pose

Bhujangasana (cobra pose) Source


Like most of the Bikram yoga postures, it benefits your health in more than one way. It cures menstrual disorders, brings flexibility and strength to your spine, and looks after your metabolism.
How to do it:
  • You have to lie down on your stomach.
  • Keep your palms on both sides of your chest.
  • Now, putting pressure on the palms, lift your head, chest, and abdomen from the ground.
  • Make sure your shoulders are not close to your ears.

Vrikshasana (tree pose)

This posture is said to increase patience, along with the flexibility of hips, knees, and ankles. Useful to correct your posture.
How to do it:
  • Stand up and keep your feet together.
  • Clasp your palms in prayer mudra in front of your chest.
  • Take your one feet up and place it on the thigh of the next feet.

Ardha chandrasana (Half-moon pose)

The half-moon pose chiefly increases your spine’s flexibility. Moreover, it strengthens organs which play a crucial role in digestion. Other than that, half-moon pose tones different bodies parts like thighs, buttocks, abdomen, and hips.  
How to do it:
  • Stand up and join your hand like prayer mudra.
  • Make sure your hands are tight and firmly attached.
  • Bend on your left hip along with your torso. Repeat the same on the right side.
  • While doing Ardha Chandrasana, your shoulders must not touch your ears.


Tuladandasana (Balancing stick pose)

This exercise is said to stretch heart muscles, which decrease the possibility of cardiac arrest in the future. Also, your legs become stronger, and spine stress is also amply addressed. Fitness experts also regard this pose very useful to burn calories and increasing stamina.  
How to do it:
  1. Stand up and lift your arms towards the sky.
  2. Join your hands but leave index fingers pointed towards the sky.
  3. Take your left foot up and outstretch your arms. Make a “T” shape.
  4. Maintain this pose for a few minutes. Don’t allow your chin to be close to the chest.

Trikonasana (Triangle pose)

It energizes your veins, tissues, and nerves. If you are suffering from lower back or knee problems, triangle pose can do wonders for you. It is also considered very useful to improve the coordination between lungs and heart.
How to do it:
  1. Stand straight with one leg extended from the other.
  2. Bend your waist towards the extended side with one hand touching the ground and the other hand raising towards the sky.
  3. The grounded hand should touch the toes.
  4. Divide your weight evenly between both parts so that your hips become the center of gravity.
Conclusion
As you can see, not all Bikram yoga poses are challenging. Some of them hardly take any effort whatsoever. But, their outcome is a tremendous one for both body and mind. Without much ado, get on with these awesome poses and say hello to a healthy lifestyle.






       Author: Christine Rudolph is a passionate lifestyle blogger. She is an enthusiastic writer, inclined towards ever-changing trends. For more updates follow her on Twitter @RudolphBlogger

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