{"id":45372,"date":"2022-07-29T05:03:44","date_gmt":"2022-07-29T05:03:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45372"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bikram-yoga-poses","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/","title":{"rendered":"Bikram Yoga Poses: The 26 Asanas Explained"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#Is_Sweat_Yoga_All_Its_Cracked_Up_To_Be\" >Is Sweat Yoga All It&#8217;s Cracked Up To Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#Bikram_Yogas_26_Poses\" >Bikram Yoga&#8217;s 26 Poses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#1_Standing_Deep_Breathing_Pranayama\" >1. Standing Deep Breathing: Pranayama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#2_Half_Moon_Pose_Ardha_Chandrasana\" >2. Half Moon Pose: Ardha Chandrasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#3_Awkward_Pose_Utkatasana\" >3. Awkward Pose: Utkatasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#4_Eagle_Pose_Garudasana\" >4. Eagle Pose: Garudasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#5_Standing_Head_To_Knee_Pose_Dandayamana_Janushirasana\" >5. Standing Head To Knee Pose: Dandayamana Janushirasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#6_Standing_Bow_Pose_Dandayamana_Dhanurasana\" >6. Standing Bow Pose: Dandayamana Dhanurasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#7_Balancing_Stick_Pose_Tuladandasana\" >7. Balancing Stick Pose: Tuladandasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#8_Standing_Separate_Leg_Stretching_Pose_Dandayamana_Bibhaktapada_Paschimottanasana\" >8. Standing Separate Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#9_Triangle_Pose_Trikonasana\" >9. Triangle Pose: Trikonasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#10_Standing_Separate_Head_To_Knee_Pose_Dandayamana_Bibhaktapada_Janu_Sirsasana\" >10. Standing Separate Head To Knee Pose: Dandayamana Bibhaktapada Janu Sirsasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#11_Tree_Pose_Vrksasana\" >11. Tree Pose: Vrksasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#12_Toe_Stand_Pose_Padangusthasana\" >12. Toe Stand Pose: Padangusthasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#13_Dead_Body_Pose_Savasana\" >13. Dead Body Pose: Savasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#14_Wind-Relieving_Pose_Pawanmuktasana\" >14. Wind-Relieving Pose: Pawanmuktasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#15_Sit_Up_Pose_Padahastasana\" >15. Sit Up Pose: Padahastasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#16_Cobra_Pose_Bhujangasana\" >16. Cobra Pose: Bhujangasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#17_Locust_Pose_Shalabhasana\" >17. Locust Pose: Shalabhasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#18_Full_Locust_Pose_Poorna_Shalabhasana\" >18. Full Locust Pose: Poorna Shalabhasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#19_Bow_Pose_Dhanurasana\" >19. Bow Pose: Dhanurasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#20_Fixed_Firm_Pose_Supta_Vajrasana\" >20. Fixed Firm Pose: Supta Vajrasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#21_Half_Tortoise_Pose_Ardha_Kurmasana\" >21. Half Tortoise Pose: Ardha Kurmasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#22_Camel_Pose_Ustrasana\" >22. Camel Pose: Ustrasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#23_Rabbit_Pose_Sasangasana\" >23. Rabbit Pose: Sasangasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#24_Head-to-Knee_Pose_Janu_Sirsasana_Paschimottanasana\" >24. Head-to-Knee Pose: Janu Sirsasana Paschimottanasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#25_Spinal_Twist_Ardha_Matsyendrasana\" >25. Spinal Twist: Ardha Matsyendrasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#26_Skull_Shining_Breathing_Technique_Kapalabhati_Pranayama\" >26. Skull Shining Breathing Technique: Kapalabhati Pranayama<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the 70s, Bikram Choudhury created the 26-pose Bikram sequence, which is now practiced in studios around the world. The set of postures is designed to systematically work every part of the body, allowing students to develop strength, flexibility, and focus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4609431\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">The Bikram yoga sequence is meant to be performed in a room heated to approximately 105 degrees Fahrenheit and 40 percent humidity. This hot environment allows deep stretching and prevents injuries, while the heat also helps detoxify the body by promoting sweating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a breakdown of the 26 Bikram yoga poses, including <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">benefits<\/a> and modifications.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Sweat_Yoga_All_Its_Cracked_Up_To_Be\"><\/span><b>Is Sweat Yoga All It&#8217;s Cracked Up To Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people enjoy the challenge of practicing yoga in a hot room, others find it to be unbearable \u2014 and even dangerous.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there aren&#8217;t specific studies on the risks of hot yoga, looking at the basis of this practice reveals that it may be beneficial when performed under the guidance of a qualified instructor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The order of these hot <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">yoga<\/a> positions is partly based on a western understanding of anatomy and also the eastern knowledge of asanas (postures), pranayama (breathing), and meditation. The combination of these three elements is said to combat modern-day ailments and improve overall health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bikram_Yogas_26_Poses\"><\/span><b>Bikram Yoga&#8217;s 26 Poses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are the 26 hot yoga poses:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Standing_Deep_Breathing_Pranayama\"><\/span><b>1. Standing Deep Breathing: Pranayama<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pranayama is a Sanskrit word that means &#8220;extension of the prana or breath.&#8221; In this pose, you will focus on deep inhalations and exhalations to help stretch the lungs and promote full oxygen exchange. The benefits of this yoga asana include improved circulation, increased lung capacity, and reduced stress and anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Standing Deep Breathing:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your hands on your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale deeply through the nose, raise your arms overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale fully as you lower your arms back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this breathwork for six counts.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">Chair Yoga Poses To Help You De-Stress<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-43397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1024x576.png\" alt=\"bikram yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Half_Moon_Pose_Ardha_Chandrasana\"><\/span><b>2. Half Moon Pose: Ardha Chandrasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This balancing pose requires both strength and <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">flexibility<\/a> as you move your body laterally into a &#8220;crescent moon&#8221; shape. The challenge of Ardha Chandrasana helps build focus and concentration, while also toning the legs, abs, and arms. It may also stimulate organs involved in digestion (<\/span><a href=\"https:\/\/www.rishikulyogshala.org\/top-7-health-benefits-of-ardha-chandrasana-half-moon-pose\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Half Moon Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight and lift your arms above your head, keeping your palms pressed together.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, bend to the right from the hip, keeping your legs straight and your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Awkward_Pose_Utkatasana\"><\/span><b>3. Awkward Pose: Utkatasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Utkatasana, also known as Chair Pose, is a stationary asana that requires you to hold your body in a &#8220;chair-like&#8221; position. The deep squat strengthens the thighs, ankles, and calves, while also providing a stretch for the hips and back. Additionally, this pose helps improve balance and focus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Awkward Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and arms raised parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, bend your knees and lower your hips as if you are sitting back into an invisible chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine straight and your core engaged as you hold this position for 5 to 10 breaths<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Eagle_Pose_Garudasana\"><\/span><b>4. Eagle Pose: Garudasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eagle Pose is a standing balance that requires you to wrap <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">your arms<\/a> and legs around one another to create the appearance of an eagle&#8217;s wings. This asana helps improve focus and concentration while also strengthening the shoulders, back, and legs (<\/span><a href=\"https:\/\/www.artofliving.org\/in-en\/yoga\/yoga-poses\/garudasana-eagle-pose\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Eagle Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet close together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise both arms in front of you and wrap your right arm under the left, then bring your palms together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a half-squat position, then slowly bring your right leg up and over the left, hooking your right foot behind your left calf.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your shoulders back and bring your chest forward to maintain balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for as long as you can.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Standing_Head_To_Knee_Pose_Dandayamana_Janushirasana\"><\/span><b>5. Standing Head To Knee Pose: Dandayamana Janushirasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This asana requires you to bring your head to your knee while standing, hence the name &#8220;Standing Head to Knee.&#8221; This pose helps to improve flexibility in the hamstrings and spine while also strengthening the legs, back, and core. Additionally, it can help to stimulate the organs and increase circulation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Standing Head To Knee:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet together. Interlock your fingers to form a cup with your palms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you bend forward from the waist, keeping your back straight and your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right leg up towards your chest and cup your right foot with both hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you bring your head to your right knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 5 to 10 breaths before repeating it on the left side.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-43342 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Standing_Bow_Pose_Dandayamana_Dhanurasana\"><\/span><b>6. Standing Bow Pose: Dandayamana Dhanurasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing Bow Pose is a deep backbend that requires you to balance on one leg while reaching back with the other leg and grabbing hold of the foot. This asana helps <a href=\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\">improve flexibility<\/a> in the back and legs, while also strengthening the arms, shoulders, and core. Additionally, it can help stimulate the organs and increase circulation as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Standing Bow Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you bend forward from the waist, keeping your back straight.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bend, lift your right leg up and back, grabbing hold of the right ankle with your right hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your left hand out ahead of you and look forward to balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you pull your right foot towards your glutes, deepening the stretch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 5 to 10 breaths before repeating it on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Balancing_Stick_Pose_Tuladandasana\"><\/span><b>7. Balancing Stick Pose: Tuladandasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Balancing Stick is a standing pose that requires you to <a href=\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\">balance<\/a> on one leg while raising the other leg and arms parallel to the ground. This stretches your heart muscles while also strengthening the legs, back, and core. Additionally, it can help improve focus and concentration as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Balancing Stick Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms raised to the sky. Clasp your hands together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you bend forward from the waist, keeping your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bend, lift your right leg up and back, keeping it straight. Form a &#8220;T&#8221; shape with your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 5 to 10 breaths before repeating it on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Standing_Separate_Leg_Stretching_Pose_Dandayamana_Bibhaktapada_Paschimottanasana\"><\/span><b>8. Standing Separate Leg Stretching Pose: Dandayamana Bibhaktapada Paschimottanasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing Separate Leg Stretching Pose is a standing forward bend that targets the sciatic nerves. It helps improve flexibility in the hamstrings and spine while also strengthening the legs, back, and core. Additionally, it can help to stimulate the organs and increase circulation as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Standing Separate Leg Stretching Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you bend forward from the waist, keeping your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bend, bring your hands to the floor on either side of your feet. Use that grip to stabilize yourself as you bend further, eventually bringing your head to rest on the floor between your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 30 seconds to a minute.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release the pose, exhale as you bring your head up and lift your torso back to an upright position with the help of your hand.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Triangle_Pose_Trikonasana\"><\/span><b>9. Triangle Pose: Trikonasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great pose for lengthening the spine and opening up the chest. It also helps to improve digestion and relieve back pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Triangle Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your left foot back, keeping your feet in line with each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your left foot out at a 45-degree angle and ground down through the heel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you bend forward from the waist, reaching your left hand to the floor on the inside of your left foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bend, raise your right arm to the sky, keeping your back and legs straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look up at your right hand and hold the pose for 5 to 10 breaths.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release the pose, exhale as you bring your right hand back to your side and slowly raise your torso back to an upright position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">5 Chair Yoga Poses For Strength And Flexibility<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-43340 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960-1024x576.png\" alt=\"bikram yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Standing_Separate_Head_To_Knee_Pose_Dandayamana_Bibhaktapada_Janu_Sirsasana\"><\/span><b>10. Standing Separate Head To Knee Pose: Dandayamana Bibhaktapada Janu Sirsasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing Separate Head To Knee Pose is a standing forward bend that targets the hamstrings. It helps improve flexibility in the back and legs, while also strengthening the <a href=\"https:\/\/betterme.world\/articles\/aerial-yoga-benefits\/\">arms<\/a>, shoulders, and core. Additionally, it is said to have a positive effect on the immune system and thyroid gland as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Standing Separate Head To Knee Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet together and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step forward with your right leg, keeping your left leg straight behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward from your hips, placing your hands on the ground on either side of your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you can, touch your forehead to your right knee. Otherwise, keep your head up and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 5 to 10 breaths, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"11_Tree_Pose_Vrksasana\"><\/span><b>11. Tree Pose: Vrksasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tree Pose is a standing balance pose that helps <a href=\"https:\/\/betterme.world\/articles\/yoga-for-menopause\/\">improve focus<\/a> and concentration while also strengthening the legs, ankles, and core. Additionally, it can help open up the hips and chest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Tree Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight onto your left foot and bring your right foot off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the sole of your right foot against your inner left thigh, keeping your heel close to your groin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press down on your left foot and raise your arms overhead, bringing your palms together in a prayer position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10 to 20 breaths, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"12_Toe_Stand_Pose_Padangusthasana\"><\/span><b>12. Toe Stand Pose: Padangusthasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Toe Stand Pose is a standing balance pose that helps improve focus and concentration while also strengthening the legs, ankles, and core. Additionally, it can help to open up the <a href=\"https:\/\/betterme.world\/articles\/stress-relief-yoga\/\">hips and chest<\/a> as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Toe Stand Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right foot to rest on your left thigh. Ensure that your right foot is facing upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your left knee and lower your hips towards the floor. Keep your back straight and your chin parallel to the floor. Your left buttock should rest on your left heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands together in front of your chest. Hold for 5 to 10 breaths, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-41475 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png\" alt=\"bikram yoga poses\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_Dead_Body_Pose_Savasana\"><\/span><b>13. Dead Body Pose: Savasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dead Body Pose is a restorative pose that allows the body and mind to completely relax. It is often practiced at the end of a yoga class to help students transition from active practice to a state of complete relaxation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Dead Body Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your feet hip-width apart and your arms by your sides. Your palms should face upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your whole body to relax, releasing any tension you may be holding in your muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and simply focus on your breath. Breathe deeply and slowly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this pose for 5 to 10 minutes until you feel completely relaxed.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"14_Wind-Relieving_Pose_Pawanmuktasana\"><\/span><b>14. Wind-Relieving Pose: Pawanmuktasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wind-Relieving Pose is a lying pose that helps massage the internal organs and improve digestion. Additionally, it can help relieve gas, bloating, and constipation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Wind-Relieving Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your feet hip-width apart and your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee to your chest and clasp your hands around your shin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your right thing on your abdomen, while keeping your left leg straight on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\" target=\"_blank\" rel=\"noopener\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"15_Sit_Up_Pose_Padahastasana\"><\/span><b>15. Sit Up Pose: Padahastasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is also known as the &#8220;seated forward bend.&#8221; It&#8217;s a great way to stretch your hamstrings, back, and shoulders. Additionally, it can help calm the mind and relieve stress as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Sit Up Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your legs straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward from your hips, while keeping your back straight. Reach for your toes or as far as you can reach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release and sit back up.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"16_Cobra_Pose_Bhujangasana\"><\/span><b>16. Cobra Pose: Bhujangasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cobra Pose is a reclining backbend that helps open up the chest and shoulders while also strengthening the back. Additionally, it can help improve digestion and relieve stress as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Cobra Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your stomach with your feet hip-width apart and your hands by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground next to your shoulders and press down, arching your back and lifting your head and chest off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release back down to the floor.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38837 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"17_Locust_Pose_Shalabhasana\"><\/span><b>17. Locust Pose: Shalabhasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Locust Pose is a reclining backbend that helps open up the chest and shoulders while also strengthening the back. Additionally, it can help to improve digestion and relieve stress as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Locust Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your stomach with your legs extended behind you and your arms snug under your abdomen. Face palms downward and ensure that your forehead is resting on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, and as you do so, simultaneously lift your legs off the ground. Only your lower abdominal region should remain in contact with the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths before slowly releasing and returning to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"18_Full_Locust_Pose_Poorna_Shalabhasana\"><\/span><b>18. Full Locust Pose: Poorna Shalabhasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Full Locust Pose is an advanced variation of Locust Pose. It adds a deeper backbend to the posture, which helps open up the chest and shoulders even more. Additionally, it can help improve digestion and relieve stress as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Full Locust Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your stomach with your legs extended behind you and your arms snug under your abdomen. Face palms downward and ensure that your forehead is resting on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, and as you do so, simultaneously lift both legs and arms off the ground. Only your lower abdominal region should remain in contact with the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths before slowly releasing and returning to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"19_Bow_Pose_Dhanurasana\"><\/span><b>19. Bow Pose: Dhanurasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bow Pose is a reclining backbend that helps open up the chest and shoulders while also strengthening the back. Additionally, it can help to improve digestion and relieve stress as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Bow Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your stomach with your feet hip-width apart and your hands by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and reach back to grab your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your chest and head off the ground, simultaneously pulling your legs up towards your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release back down to the floor.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"20_Fixed_Firm_Pose_Supta_Vajrasana\"><\/span><b>20. Fixed Firm Pose: Supta Vajrasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fixed Firm Pose is a restorative pose that helps improve Digestion. It is also known as Vajrasana and Thunderbolt Pose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Fixed Firm Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in Vajrasana, with your buttocks resting on your heels and your palms on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend backward slowly, keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor behind you, with your fingers pointing toward your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and press your hips downward, so that your body forms an arch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to a minute.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38836 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1024x576.png\" alt=\"bikram yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"21_Half_Tortoise_Pose_Ardha_Kurmasana\"><\/span><b>21. Half Tortoise Pose: Ardha Kurmasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Half Tortoise Pose is an intermediate-level posture that helps to open up the chest and shoulders while also strengthening the back. Additionally, it can release tension in the neck and improve hip flexibility as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Half Tortoise Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in Vajrasana, with your buttocks resting on your heels and your palms on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend forward, keeping your back straight, until your head is in line with your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands in front of you and rest your forehead on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release back up to Vajrasana.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"22_Camel_Pose_Ustrasana\"><\/span><b>22. Camel Pose: Ustrasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is excellent for improving flexibility in the spine and shoulders, as well as strengthening the back muscles. It also helps open up the chest and improve breathing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Camel Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the ground with your knees hip-width apart and your palms resting on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lean back, arching your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach back and grab your ankles, keeping your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release back up to a kneeling position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"23_Rabbit_Pose_Sasangasana\"><\/span><b>23. Rabbit Pose: Sasangasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rabbit Pose is an excellent posture for beginners as it helps improve flexibility in the spine and shoulders, as well as strengthen the back muscles. Additionally, it can help open up the chest and improve breathing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Rabbit Pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in Vajrasana, with your buttocks resting on your heels and your palms on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward, keeping your back straight, until your head is in line with your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach back and grab your ankles, keeping your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release back up to Vajrasana.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38820 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1024x576.png\" alt=\"bikram yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"24_Head-to-Knee_Pose_Janu_Sirsasana_Paschimottanasana\"><\/span><b>24. Head-to-Knee Pose: Janu Sirsasana Paschimottanasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Head-To-Knee pose is classified as a forward-bending asana in hatha yoga and Iyengar yoga. This asana is usually performed after the sitting forward bend. It is also a common component of Sun Salutation sequences (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Head-To-Knee Pose:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a seated position with both legs extended straight in front of you, bend your right knee and bring your right foot to the inside of your left thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, hinge forward from your hips and fold forward over your extended left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor beside your left leg or wrap them around your left shin or ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for up to one minute, then slowly release back to a seated position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"25_Spinal_Twist_Ardha_Matsyendrasana\"><\/span><b>25. Spinal Twist: Ardha Matsyendrasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spinal Twist is an excellent posture for beginners as it helps to improve flexibility in the spine and shoulders, as well as strengthen the back muscles. Additionally, it can help to open up the chest and improve breathing as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Spinal Twist:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in Vajrasana, with your buttocks resting on your heels and your palms on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee and place your right foot on the floor outside of your left thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on the floor behind you and your right hand on your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist your torso to the right, looking over your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 to 10 breaths, then release back up to Vajrasana.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"26_Skull_Shining_Breathing_Technique_Kapalabhati_Pranayama\"><\/span><b>26. Skull Shining Breathing Technique: Kapalabhati Pranayama<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Skull Shining Breathing Technique<\/span><span style=\"font-weight: 400;\"> is great for stimulating the brain and getting rid of toxins from the body. It is often practiced before beginning a yoga session (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7683807\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Kapalabhati:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in Sukhasana with your spine straight and your hands resting on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply and slowly through your nose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale forcefully through your nose, drawing your navel in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this breathing pattern for up to one minute.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bikram yoga is a style of yoga that is practiced in a hot room. This type of yoga is designed to help you lose weight, detoxify your body, improve your cardiovascular health, and increase your flexibility. It consists of 26 postures, or asanas, that are performed in a specific order.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The postures are designed to work all areas of the body, including the muscles, bones, joints, and organs. If you are new to yoga, it is important to start with a beginner&#8217;s class so that you can learn the proper form and technique for each posture.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bikram_Yoga_Poses\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>In the 70s, Bikram Choudhury created the 26-pose Bikram sequence, which is now practiced in studios around the world. The set of postures is designed to systematically work every part of the body, allowing students to develop strength, flexibility, and focus (4). The Bikram yoga sequence is meant to be performed in a room heated [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45373,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[117],"class_list":["post-45372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bikram Yoga Poses: The 26 Asanas Explained - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn more about the \u2605 26 BIKRAM YOGA POSES \u27a4 that are performed in a hot room in this article, including their benefits and the proper steps to perform them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bikram Yoga Poses: The 26 Asanas Explained\" \/>\n<meta property=\"og:description\" content=\"Learn more about the \u2605 26 BIKRAM YOGA POSES \u27a4 that are performed in a hot room in this article, including their benefits and the proper steps to perform them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_525793165-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Bikram Yoga Poses: The 26 Asanas Explained\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\"},\"wordCount\":3364,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_525793165-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the 70s, Bikram Choudhury created the 26-pose Bikram sequence, which is now practiced in studios around the world. The set of postures is designed to systematically work every part of the body, allowing students to develop strength, flexibility, and focus (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4609431\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The Bikram yoga sequence is meant to be performed in a room heated to approximately 105 degrees Fahrenheit and 40 percent humidity. This hot environment allows deep stretching and prevents injuries, while the heat also helps detoxify the body by promoting sweating.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here is a breakdown of the 26 Bikram yoga poses, including <a href=\\\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\\\">benefits<\/a> and modifications.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Sweat Yoga All It's Cracked Up To Be?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Some people enjoy the challenge of practicing yoga in a hot room, others find it to be unbearable \u2014 and even dangerous.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While there aren't specific studies on the risks of hot yoga, looking at the basis of this practice reveals that it may be beneficial when performed under the guidance of a qualified instructor.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The order of these hot <a href=\\\"https:\/\/betterme.world\/articles\/office-yoga\/\\\">yoga<\/a> positions is partly based on a western understanding of anatomy and also the eastern knowledge of asanas (postures), pranayama (breathing), and meditation. The combination of these three elements is said to combat modern-day ailments and improve overall health.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Bikram Yoga's 26 Poses<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Below are the 26 hot yoga poses:<\/span>\\r\\n<h3><b>1. 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The set of postures is designed to systematically work every part of the body, allowing students to develop strength, flexibility, and focus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4609431\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The Bikram yoga sequence is meant to be performed in a room heated to approximately 105 degrees Fahrenheit and 40 percent humidity. This hot environment allows deep stretching and prevents injuries, while the heat also helps detoxify the body by promoting sweating.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here is a breakdown of the 26 Bikram yoga poses, including <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">benefits<\/a> and modifications.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Sweat Yoga All It's Cracked Up To Be?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Some people enjoy the challenge of practicing yoga in a hot room, others find it to be unbearable \u2014 and even dangerous.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While there aren't specific studies on the risks of hot yoga, looking at the basis of this practice reveals that it may be beneficial when performed under the guidance of a qualified instructor.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The order of these hot <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">yoga<\/a> positions is partly based on a western understanding of anatomy and also the eastern knowledge of asanas (postures), pranayama (breathing), and meditation. 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