The best positions of Bikram Yoga

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The best positions of Bikram Yoga
Source:listas.20minutos.es
It is a series of 26 postures (asanas) and two breathing exercises. Each posture deals with the different systems of the body including the digestive, respiratory, circulatory, immune, skeletal, muscular, and nervous systems. It works in synergic and cumulative mode, heating the muscles and joints for the next posture. Each posture stretches and strengthens specific muscles, ligaments and joints. The Bikram method also stimulates the internal organs, glands and nerves by driving oxygenated blood throughout the body and restoring all systems. Bikram Choudhury scientifically designed this 90-minute program to provide absolute health by balancing and strengthening the entire system, thereby preventing illness, injury, helping to lose weight and limiting the effects of aging. In addition, this series of postures combines the skills of concentration, patience, determination and self-control and increases mental clarity and reduces stress. Bikram yoga is practiced in a warm room to warm up the muscles and prevent injuries by allowing a deeper training and cleansing the body of toxins. Over time you will learn how to focus your mind and control your breathing, leading you to work harder combining hard work with tranquility. As you improve this relationship you will realize the real meaning of yoga: the union of body, mind and spirit. WHICH OF THE 26 POSITIONS OF BIKRAM YOGA IS THE BEST

TOP 26:
POORNA-SALABHASANA
POORNA-SALABHASANA
(Complete Lobster) Reaffirms the muscles of the abdomen, upper arms, hips and thighs. It helps correct bad posture, increases the strength and flexibility of the spine.

TOP 25:
SALABHASANA
SALABHASANA
(Lobster) Firms the buttocks and hips, hardens the abdominal wall, strengthens the muscles of the shoulders, arms and back.


TOP 24:
BHUJANGASANA
BHUJANGASANA
(Cobra) Increases the flexibility and tone of the muscles of the spine, massages, works and tones the muscles of the back. It helps relieve and prevent low back pain. Rejuvenates the nerves of the spine by enriching them with fresh blood.

TOP 23:
KAPALBHATI IN VAJRASANA
KAPALBHATI IN VAJRASANA
(Fire Breathing) Detoxifies and cleanses the body, removing old air and toxins from the lungs. Strengthens the organs and abdominal wall. Good for high blood pressure problems.

TOP 22:
USTRASANA
USTRASANA
(Camel) Opens and strengthens the rib cage, lungs and respiratory system. Compresses the spine, relieving back problems. Fill the kidneys with fresh blood.


TOP 21:
ARDHA-KURMASANA
ARDHA-KURMASANA
(Half Turtle) Increases mobility of the shoulders (scapula, deltoid, triceps, latissimus dorsi). Stretches the lower part of the lungs, increases lung capacity, relieves stress and migraine.

TOP 20:
SASANGASANA
SASANGASANA
(Rabbit) Balances hormones, stimulates the thyroid and parathyroid by compression, helps regulate metabolism. Stretches the spine irrigating it with fresh blood.

TOP 19:
JANUSHIRASANA WITH PASCHIMOTTHANASANA
JANUSHIRASANA WITH PASCHIMOTTHANASANA
In front of the Knee with Stretching) Helps balance blood sugar levels and metabolism. Strengthens and stretches the tendons behind the knee. Relieves compression of the spine and sciatica.


TOP 18:
DHANURASANA
DHANURASANA
(Bow) Increase strength and balance. Reduces abdominal fat and strengthens abdominal muscles. Opens the diaphragm and expands the chest region, improves respiratory conditions. Develop balance and inner harmony.

TOP 17:
ARDHA-MATSYENDRASANA
ARDHA-MATSYENDRASANA
(Twisting of the spine) Compresses and stretches the spine from bottom to top. Regulates the synovial fluid of the joints. Massage the kidneys, liver, bladder, spleen and intestines.

TOP 16:
SUPTA-VAJRASANA
SUPTA-VAJRASANA
(Fixed and Firm Posture) Help with sciatic problems, arthritis, varicose veins and rheumatism in the knees / legs. Thins and tones the thighs and calves, strengthens the abdomen. Strengthens and increases flexibility in the lower back, knees, and ankles.


TOP 15:

PAVANAMUKTASANA

PAVANAMUKTASANA
(Eliminate winds) Massage the ascending, descending and transverse colon, moving accumulated debris, relieves pain in the lower back, hardens and tones the muscles of the abdominal wall, thighs and hips.

TOP 14:

SAVASANA

SAVASANA
(Posture of the dead) Returns the cardiovascular circulation to normal, slows the heart rate, reduces blood pressure, teaches total relaxation.

TOP 13:

DANDAYAMANA-BIBHAKTAPADA- JANUSHIRASANA

DANDAYAMANA-BIBHAKTAPADA- JANUSHIRASANA
(Standing, legs apart, in front of the knee) Regulates the function of pancreas and kidneys, balances blood sugar levels, increases the level of serotonin and memory.

TOP 12:

TRIKANASANA

TRIKANASANA
(Triangle) It opens and increases the flexibility in the hips, it is good for the kidneys, thyroid and adrenal glands, works all the muscle groups simultaneously.


TOP 11:

ABDOMINAL

ABDOMINAL
Strengthens and reduces abdomen. The strong exhalation stimulates the diaphragm and eliminates toxins from the lungs.

TOP 10:

DANDAYAMANA-BIBHAKTAPADA- PASCHIMOTTHANASANA

DANDAYAMANA-BIBHAKTAPADA- PASCHIMOTTHANASANA
(Standing, legs apart, stretching) Increases circulation to the brain and adrenal glands, helps reduce abdominal obesity, relaxes the lower back.

TOP 9:

TADASANA

TADASANA
(Tree) Corrects poor posture, increases flexibility and mobility of hips and knees, good for circulatory problems, arthritis and rheumatism.

TOP 8:

GARURASANA

GARURASANA
(Águila) It works the main joints of the body, facilitates the lymphatic functions, improving the immune system, increases the mobility of the hips, very good for varicose veins.

TOP 7:

TULADANDASANA

TULADANDASANA
(Balance posture) Increases cardiovascular circulation, especially in cardiac blood vessels, exercises the pancreas, spleen, liver, nervous and circulatory systems, good for varicose veins.


TOP 6:

PRANAYAMA

PRANAYAMA
(Deep breathing) Good for relaxation, detoxification, regulates high blood pressure, exercises nervous, respiratory and circulatory systems

TOP 5:

DANDAYAMANA-DHANURASANA

DANDAYAMANA-DHANURASANA
(Standing, Arco) Stimulates the cardiovascular system, reduces abdominal fat. Increase strength and balance. Compress the spine by sending fresh blood to the vertebrae.

TOP 4:

PADANGUSTASANA

PADANGUSTASANA
(Stance of the toes) Creates balance in the body and focuses the mind, strengthens the stomach muscles, strengthens the joints (hips, knees, ankles and toes).

TOP 3:

ARDHA-CHANDRASANA WITH PADA HASTASANA

ARDHA-CHANDRASANA WITH PADA HASTASANA
(Half moon with hands to feet) Works the bone and circulatory systems, strengthens each muscle in the central part of the body, increases the flexibility of the spine, reaffirms and delineates the waist, abdomen, buttocks and thighs

TOP 2:

DANDAYAMANA-JANUSHIRASANA

DANDAYAMANA-JANUSHIRASANA
(Standing, facing the knee) Increases concentration, strengthens the muscles of the back, exercises the digestive and reproductive organs, good for diabetes.


TOP 1:

UTKATASANA

UTKATASANA
(Posture of discomfort) Increases the strength of the body in general, strengthens and tones the muscles of the legs, increases flexibility in the toes and ankles and aligns the bony system.