How to Do Bikram Floor Poses

There are 26 poses of Bikram yoga, many of them floor-based. Learn how to do one of the most popular floor poses in Bikram, the Savasana (Dead Body) pose. This pose entails relaxing your entire body as if you were dead, hence the name. Savasana is meant to rejuvenate, relax, and calm your body and mind. It's also meant to reduce tension. So why not try it out?

Difficulty: Moderately Easy

Instructions

Savasana (Dead Man Pose)

1. Lie down on your back and spread your arms and legs about 45 degrees from the sides of your body. Then close your eyes and start deepening your breaths. Make sure your head is tilted back slightly so you feel comfortable. Make sure you are warm, and not too cold or too hot.

2. Let your whole body become "heavy." Relax all of your muscles. Then, proceed to feel your body rise and fall with every breath you take.

3. Scan your body up and down, from the top of your head to the bottom of your toes, looking for tight, contracted muscles or tension. If you find any, release and relax these areas. If necessary, wiggle that part of your body from side to side.

4. Release control of your mind, body, and breath. Go deeper and deeper into the state of total mental and physical relaxation. Remain in this pose (savasana) for fifteen minutes.

5. Release. Slowly deepen your breath, wiggle your toes and fingers, stretch your entire body, reaching out your arms straight above your head, exhale, bend your knees into your chest and curl up into fetal position. When you feel ready, slowly inhale and move to a seated position.

Tips & Warnings

• Try other floor-based bikram yoga poses, such as Pavanamuktasana (wind removing pose) or Supta Vajrasana (Fixed Firm Pose). All of these poses have different benefits, so you should try them all out.
• Do not use the Savasana pose for meditation purposes -- it can cause you to become very drowsy!

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