How to Do Bikram Standing Poses

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By Dana George
eHow Contributing Writer

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Bikram Yoga, commonly referred to as Hot Yoga, is a form of yoga created by Bikram Choudhury. Typically, this form of yoga is practiced in a room at 105 degrees F in temperature and runs about 90-minutes in length. The sequence of postures, or asanas, consists of 26 different poses.

Difficulty: Moderate

Instructions

Things You'll Need:

Yoga mat
Loose, comfortable clothing

Half moon pose

Step 1

Start in Extended Right Triangle, bending to the right. Bring your left hand to your left hip for balance. Now inhale and bend the right knee while you move your left foot forward along the floor, approximately 10 inches.
Step 2

Reach your right hand out to the right and onto the floor until it is in line with your shoulder.
Step 3

Exhale and press the fingertips of the right hand and the heel of the right foot into the floor as you straighten your right leg. At the same time, lift the left leg up and out to the left until it is parallel with the floor.
Step 4

Rotate your upper body, opening your chest, until your left shoulder points to the ceiling.
Step 5

Extend your left arm up, widening your hands so your fingers are outstretched, and gaze up at the sky. Hold for 30 to 60 seconds.

Chair pose

Step 1

Start in Tadasana with your feet shoulders width apart. Inhale and raise your arms straight up above your shoulders with your fingers pointing to the sky.
Step 2

As you exhale, bend your knees until your thighs are parallel to the floor. You may need to bend forward slightly to achieve this position.
Step 3

Roll your shoulder back, opening your chest, making sure to keep your spine long. Hold this pose for 30 to 60 seconds.

Eagle pose

Step 1

Start in Tadasana with your feet shoulders width apart. Bend your knees and lift your left foot off the floor. Now cross your left leg over your right and hook your left toes behind your right calf.
Step 2

Extend your arms out in front of you and cross the right arm over the left, placing the right elbow in the crook of your left arm. Bend at the elbows, keeping your upper arms parallel to the floor, and point your finger to the sky.
Step 3

Move your hands so the palms face one another and press. Typically, the finger of your left hand will press against the palm of your right hand. Hold for 30 to 60 seconds.

Tree pose

Step 1

Start in Tadasana. Draw your right foot up off the floor, shifting your weight to your left foot.
Step 2

Place the sole of your right foot against the inner thigh of your left leg.
Step 3

As you lengthen your spine, press the sole of your right foot into your thigh, keeping all your weight on your left foot.
Step 4

Draw your hands up into Anjali Mudra and hold the pose for 30 to 60 seconds.