bikram yoga berlin-mitte

the benefits of each posture
	1. Pranayama (Deep Breathing) • Expands lung capacity • Increases relaxation and concentration • Lowers blood pressure • Detoxifies the body • Provides the body with oxygen
	2. Ardha Chandrasana Pada Hastana (Half Moon) • Opens the shoulder area • Helps with neck and shoulder tension • Reduces pain in the lower back • Trains stomach, butt and thigh muscles • Increases spine flexibility • Develops back muscles • Stimulates the glandular system, intestine and kidneys • Helps with sciatic problems
	3. Utkatasana (Awkward) • Works the entire muscular system • Opens the pelvis • Develops leg and butt muscles • Helps with menstrual disorders • Improves damaged postures • Stimulates intestinal activity • Reduces joint and sciatic problems • Stabilizes foot joints • Stimulates internal organs, particularly the liver and pancreas
	4. Garurasana (Eagle) • Opens the 14 main joints • Stimulates the central nervous system • Improves equilibrium and balance • Prevents or reduces varicose veins • Strengthens the immune and lymphatic systems
	5. Dandayamana Janushirasana (Standing Head to Knee) • Strengthens leg and back muscles • Encourages will power and concentration • Regulates blood sugar level (in the case of diabetes)
	6. Dandayamana Dhanurasana (Standing Bow) • Works the cardiovascular system • Opens the diaphragm • Increases spine elasticity • Improves strength and balance • Helps regulate prostate glands, more specifically ovaries • Opens the shoulder area, good for neck and shoulder tension
	7. Tulandandasana (Balancing Stick) • Increases blood flow, especially to the heart blood vessels • Prevents heart diseases • Stretches the spine • Prevents varicose veins • Strengthens legs muscles • Stimulates the pancreas, spleen, liver and nervous system
	8. Dandayamana Bibhaktapada Paschimottanasana (Separate Leg Stretching) • Stimulates blood circulation to the brain, central nervous system and adrenal glands • Loosens the lower back • Regulates the blood sugar level • Boosts mood and morale
	9. Trikanasana (Triangle) • Intensively trains the cardiovascular system • Increases hip joint flexibility • Stimulates the kidneys, thyroid and adrenal glands • Tightens leg and butt muscles • Regulates the hormone level • Works all the muscle groups simultaneously • Helps with constipation, hypotension and menstrual disorders
	10. Dandayamana Bibhaktapada Janushirasana (Standing Separate Leg Head to Knee) • Trains the abdominal muscles • Regulates blood sugar level (in the case of diabetes) • Stimulates intestinal activity • Encourages a sense of balance • Works against depression
	11. Tadasana (Tree) • Assists in maintaining good posture • Corrects bad posture • Increases hip and knee flexibility • Alleviates abdominal tension • Reduces back pain • Works the gluteal muscles • Good for circulatory problems and rheumatism
	12. Padangustasana (Toe Stand) • Encourages balance • Strengthens abdominal muscles • Opens the pelvis and hip joints • Works hip, knee and ankle joints
	13. Savasana (Dead Body) • Lowers blood pressure • Slows down heart rate • Quiets the mind • Complete body relaxation
	14. Pavanamuktasana (Wind Removing) • Reduces back pain • Improves flexibility in the hip joints • Stimulates intestinal peristalsis • Massages the digestive tract • Regulates acid levels in the stomach
	15. Bikram Sit-Up • Strengthens abdominal muscles • Acts as a stimulant • Detoxifying double exhale
	16. Bhujangasana (Cobra) • Increases spine flexibility • Encourages rich blood flow to the spinal nerves • Works and tones back muscles • Helps relieve back pain and arthritis • Stretches the thoracic area relieving asthma • Gentle pressure on the abdomen improves the function of internal organs • Improves concentration and willpower • Eases menstrual disorders
	17. Salabhasana (Half Locust) in conjuction with cobra including: • Effective in prevention and treatment of herniated discs and sciatica • Firms the gluteal muscles • Works and develops back muscles • Increases spine flexibility • Stimulates intestinal activity • Improves function of the liver and spleen • Strengthens shoulder, arm and back muscles
	18. Poorna Salabhasana (Full Locust) • Tightens abdominal muscles • Firms the waist and buttocks • Improves spine flexibility • Strengthens back muscles • Prevents lower back pain • Helps with spinal disk and arthritis problems • Corrects bad posture • Relieves neck tension and menstrual disorders
	19. Dhanurasana (Floor Bow) • Increases circulation to the heart and lungs • Increases oxygen supply • Opens the diaphragm, increases lung capacity • Opens the shoulder area, good for shoulder tension or stiff necks • Strengthens all the back muscles • Strengthens abdominal muscles and tightens the waist • Regulates prostate function, more specifically in the ovaries • Helps relieve lumbago, arthritis and menstrual disorders • Stimulates intestinal peristalsis • Improves kidney, liver and spleen functions • Improves concentration and willpower, helps restore equilibrium and inner harmony
	20. Supta Vajrasana (Fixed Firm) • Helps with sciatica, gout and varicose veins • Strengthens the abdominal wall, upper and lower legs • Stretches calve muscles • Increases flexibility in the lower back • Stretches the diaphragm (good for asthma) • Opens the hips • Prevents back pain
	21. Ardha Kurmasana (Half Tortoise) • Helps with insomnia and migraines • Increases relaxation and relieves stress • Increases lung capacity • Encourages blood flow to the brain • Firms the abdominal wall and waist • Increases flexibility in the pectoral girdle and works shoulder muscles (scapula, deltoids, triceps, latissimus dorsi) • Increases flexibility in the hip joints
	22. Ustrasana (Camel) • Opens the rib cage and lungs • Stretches the digestive tract • Stimulates the nervous system • Helps with bronchial problems • Strengthens back and shoulder muscles • Improves flexion of the neck • Supplies the kidneys with blood • Detoxifies the body
	23. Sasangasana (Rabbit) • Intensive spine stretch • Increases blood circulation in the nervous system • Strengthens back muscles • Stimulates thyroid and parathyroid glands through compression, helps regulate metabolism • Balances hormone level • Increases flexibility in the shoulder joints • Improves digestion • Helps soothe common cold, chronic tonsillitis and sinus conditions • Helps with insomnia • Boosts mood and morale
	24. Janushirasana mit Paschimottanasana (Head To Knee With Intense Stretching ) • Helps balance blood sugar level and metabolism • Increases flexibility in foot, knee and hip joints, stretches the sciatic nerve • Enhances kidney function • Increases circulation to the liver, spleen and pancreas • Strengthens the immune system • Stretches and strengthens the pelvic girdle, hips, shoulders and spine • Massages the abdominal organs and stimulates digestion • Stretches the Achilles tendon • Encourages concentration and patience
	25. Ardha Matsyendrasana (Spinal Twist) • Compresses and stretches the entire spine • Increases hip and back flexibility • Tightens the buttocks and shapes the waist • Improves elasticity of the vessels, tissues and spinal nerves • Detoxifying • Opens the rib cage and bronchi • Helps prevent slipped disc • Alleviates pain in the lower back • Helps sciatica and knee problems • Massages and stimulates all the internal organs, in particular the kidneys, liver, gall bladder, spleen and intestines.
	26. Kapalbhati in Vajrasana (Blowing In Firm) • Short and quick exhales detoxify the body • Helps bring mental clarity • Strengthens the abdominal wall and stimulates abdominal organs • Energizes the body and clears the mind • Enriches the body with oxygen • Strengthens the circulatory and respiratory systems • Helps regulate high blood pressure