Bikram's Beginning Yoga Class

Sweat, strain, laugh, and do more for your health, body, and general well-being than you even imagined possible as you take your beginning yoga class from Bikram. For more than twenty years, Bikram's Beginning Yoga Class has been among the preeminent and most beloved of all yoga guides-and now it has been revised and updated by Bikram, with virtually all-new photographs and an updated section on yoga's medical benefits.

With nearly two hundred vivid instructional photographs, Bikram's Beginning Yoga Class is the perfect guidebook for any student of yoga, either advanced or beginner-a reference that makes Hatha yoga fun, easy, and completely understandable.

Illustrated throughout with 160 black-and-white photographs by Biswanath "Bisu" Ghosh

Born in Calcutta, Bikram Choudhury began studying yoga at the age of four. Bikram's Yoga College operates to overflow capacity in Beverly Hills, New York City, and at other locations around the world.

Bikram's Beginning Yoga Class Introduction

We've Come a Long Way

Getting Started

One: Pranayama Series

Standing Deep Breathing

Two: Ardha-Chandrasana with Pada-Hastasana

Half Moon Pose with Hands to Feet Pose

Three: Utkatasana

Awkward Pose

Four: Garurasana

Eagle Pose

Five: Dandayamana-Janushirasana

Standing Head to Knee Pose

Six: Dandayamana-Dhanurasana

Standing Bow Pulling Pose

Seven: Tuladandasana

Balancing Stick Pose

Eight: Dandayamana-Bibhaktapada-Paschimotthanasana

Standing Separate Leg Stretching Pose

Nine: Trikanasana

Triangle Pose

Ten: Dandayamana-Bibhaktapada-Janushirasana

Standing Separate Leg Head to Knee Pose

Eleven: Tadasana

Tree Pose

Twelve: Padangustasana

Toe Stand Pose

Thirteen: Savasana

Dead Body Pose

Fourteen: Pavanamuktasana

Wind Removing Pose

Fifteen: Sit-Up

Sit-up

Sixteen: Bhujangasana

Cobra Pose

Seventeen: Salabhasana

Locust Pose

Eighteen: Poorna-Salabhasana

Full Locust Pose

Nineteen: Dhanurasana

Bow Pose

Twenty: Supta-Vajrasana

Fixed Firm Pose

Twenty-One: Ardha-Kurmasana

Half Tortoise Pose

Twenty-Two: Ustrasana

Camel Pose

Twenty-Three: Sasangasana

Rabbit Pose

Twenty-Four: Janushirasana with Paschimotthanasana

Head to Knee Pose with Stretching Pose

Twenty-Five: Ardha-Matsyendrasana

Spine Twisting Pose

Twenty-Six: Kapalbhati in Vajrasana

Blowing In Firm Pose

Appendix:

Maintaining Proper Yoga Practice

Medical Advisory