How to Assume the Awkward Pose in Bikram Yoga

The awkward pose is the third posture in a sequence of 26 poses for Bikram Yoga. One of the chief benefits of this pose is its ability to improve a person’s overall strength, but that isn’t its only reward. The awkward pose is also said to align your skeletal system while opening the pelvis and toning the muscles of the legs. For women, its form can also alleviate cramping due to menstruation. If you’re currently practicing Bikram Yoga, you can include the awkward pose in your daily yoga practice.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

1. Stand on the mat with your feet together, making sure that your big toes are touching and your heels are somewhat spread apart. Evenly balance your weight through your thighs, your calves, your ankles, and down to your feet.

2. Make your thighs firm as you turn them inward. At the same time, lengthen your spine from your neck down to your tailbone.

3. Roll your shoulders back and lift your ribcage, keeping your sternum straight and perpendicular to the floor, until your chest is open. Make sure that when you lift your ribcage that it is just a lift, not a push forward with a lift.

4. Let your arms hang down to your sides, keeping them relaxed.

5. Straighten your neck, balancing your head evenly between your shoulders, until your chin is parallel with the floor. Find a spot on the wall directly across from you where you can naturally focus your gaze, yet still keeping it soft.

6. Straighten your arms out in from of you, extending from your shoulders to the tips of your fingers.

7. Bring yourself up onto your toes, making sure to maintain the extension in your arms and the placement of your stance.

8. Inhale and lower your hips, bending the knees forward, until your thighs are just up from parallel. Your pelvis should be positioned in line with your heels and about 2 inches higher than your knees.

9. Hold this position for 30 seconds.

Tips & Warnings

• When you lower your hips, make sure to keep your spine straight and long. The movement should be located in your knees and hip joints.
• As you hold the pose, make sure to keep your arms perfectly straight and extended in front of you. Each hand, wrist and arm should form a straight line, and the muscles of both arms should be constantly engaged.
• Make sure as you lower into the pose that your navel is pulled back and up into your spine. This should help your form as you move into the full posture.
• If you're unable to find your balance in the pose, practice the awkward pose with your back against the wall until you become more familiar with the form.

Resources

• Bikram Yoga
• Yoga Alliance

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