Bikram’s Beginning Yoga ClassIntroduction
We’ve Come a Long Way
Getting Started
One: Pranayama Series
Standing Deep Breathing
Two: Ardha-Chandrasana with Pada-Hastasana
Half Moon Pose with Hands to Feet Pose
Three: Utkatasana
Awkward Pose
Four: Garurasana
Eagle Pose
Five: Dandayamana-Janushirasana
Standing Head to Knee Pose
Six: Dandayamana-Dhanurasana
Standing Bow Pulling Pose
Seven: Tuladandasana
Balancing Stick Pose
Eight: Dandayamana-Bibhaktapada-Paschimotthanasana
Standing Separate Leg Stretching Pose
Nine: Trikanasana
Triangle Pose
Ten: Dandayamana-Bibhaktapada-Janushirasana
Standing Separate Leg Head to Knee Pose
Eleven: Tadasana
Tree Pose
Twelve: Padangustasana
Toe Stand Pose
Thirteen: Savasana
Dead Body Pose
Fourteen: Pavanamuktasana
Wind Removing Pose
Fifteen: Sit-Up
Sit-up
Sixteen: Bhujangasana
Cobra Pose
Seventeen: Salabhasana
Locust Pose
Eighteen: Poorna-Salabhasana
Full Locust Pose
Nineteen: Dhanurasana
Bow Pose
Twenty: Supta-Vajrasana
Fixed Firm Pose
Twenty-One: Ardha-Kurmasana
Half Tortoise Pose
Twenty-Two: Ustrasana
Camel Pose
Twenty-Three: Sasangasana
Rabbit Pose
Twenty-Four: Janushirasana with Paschimotthanasana
Head to Knee Pose with Stretching Pose
Twenty-Five: Ardha-Matsyendrasana
Spine Twisting Pose
Twenty-Six: Kapalbhati in Vajrasana
Blowing In Firm Pose
Appendix:
Maintaining Proper Yoga Practice
Medical Advisory
