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Standing Deep Breathing
- Teaches you to use 100 percent of your lungs.
- Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise.
Half-Moon Pose with Hands to Feet Pose
Ardha Chandrasana & Pada-Hastasana
Half-Moon Pose Benefits:
- Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
- Improves and strengthens every muscle in the central part of the body, especially the abdomen.
- Increases flexibility of the spine, corrects bad posture, promotes proper kidney function, and helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
- Increases flexibility and strength of the rectus abdominis, latisimus dorsi, oblique, deltoid, and trapezius muscles.
- Strengthens and firms all muscles of upper and lower legs, and hips and improves hip mobility.
- Strengthens/tones the upper arms, shoulders and abdomen.
- Increases blood circulation in the knees and ankle joints and relieves rheumatism, arthritis, and gout in the legs.
- Helps to cure slipped discs and lumbago in the lower spine.
- Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control.
- Firms the calves, thighs, hips, abdomen, and upper arms.
- Improves the flexibility of the hip, knee, and ankle joints and strengthens the latisimus dorsi, trapezius, and deltoid muscles.
Standing Head To Knee Pose
Dandayamana – JanuShirasana
- Helps develop concentration, patience, and determination.
- Improves balance and hamstring/hip flexibility.
- Strengthens abdominal muscles and all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula
Standing Bow Pulling Pose
Dandayamana – Dhanuraiana
- Improves mental determination and develops balance
- Tightens abdominal and thigh muscles, arms, hips, and buttocks.
- Improves posture, while increasing elasticity of the rib cage and the lungs
- Improves flexibility and strength.of the spine, legs, hips and shoulders.
Balancing Stick Pose
- Improves control and balance.
- Firms hips, buttocks, and upper thighs. Increases circulation and strengthens the cardiovascular system; excellent for for poor posture.
- Improves flexlibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.
Standing sparate Leg Stretching Pose
Dandytamana – Bibhaktaeada – Paschimottanasana
- Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs.
- Helps the functioning of most of the internal organs, especially the small and large intestine.
- Works every muscle, joint, tendon, and internal organ in the body.
- Revitalizes nerves, veins, and tissues.
- Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.
- Improves posture.
- Most important pose to increase the strength and flexibility of the hip and side of the torso.
- Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latisimus muscles.
Standing Separate Leg head to Knee Pose
Dandayamana – Bibhaktapada – Janushirasana
- Many of the same benefits as Hands to Feet Pose.
- Helps develop concentration, patience, and determination.
- Improves balance.
- Tightens abdominal and thigh muscles.
- Improves hamstring and hip flexibility.
- Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and biceps.
- Improves posture patience and balance.
- Increases the flexibility of the ankles, knees, and hip joints.
- By strengthening the internal oblique muscles, it helps prevent hernia.
Toe Stand Pose
- Develops excellent balance, concentration and patience.
- Helps to cure gout and rheumatism of the knees, ankles, and feet.
- Helps cure hemorrhoid problems.
Dead Body Pose
- Dead body pose returns blood circulation to normal.
- Teaches complete relaxation.
Wind Removing Pose
- Alleviates and reduces flatulence, the source of most chronic abdominal discomforts.
- Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips.
- Strengthens the abdomen and hip flexors.
- Increases flexibility of the spine.
- Increases spinal strength and flexibility, helps prevent lower back pain, and helps cure lumbago, rheumatism and arthritis of the spine.
- Improves menstrual problems (irregularity, cramps, backache)
- Cures loss of appetite
- Helps Improve posture
- Improves the functioning of the liver and spleen.
- Strengthens the deltoids, trapezius and triceps.
- Strengthens the upper back, arms, fingers, hamstrings and calves.
- Helps back or spinal problems such as gout, slipped disc, and sciatica.
- Helps tennis elbow and is also excellent for toning the buttocks and hip rotators.
Full Locust Pose
Poorna – Salabhasana
- Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling.
- Strengthens the middle back, upper arms, hips, and hamstrings.
- Improves the functioning of the large and small intestines, the liver, kidneys, and spleen.
- Helps straighten rounded spines, relieves backaches, and improves kyphotic upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake.
- Revitalizes all spinal nerves by increasing the circulation of the spine.
- Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips.
Fixed Firm Pose
Supta – Vajrasana
- Helps sciatica, gout and rheumatism in the legs.
- Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints.
Half Tortoise Pose
Ardha – Kurmasana
- Provides maximum relaxation.
- Helps indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain.
- Firms the abdomen and thighs.
- Increases the flexibility of hip joints, scapula, deltoids, triceps, and latisimus dorsi muscles.
- Stretches the abdominal organs to the maximum and helps constipation.
- Stretches the throat, thyroid gland, and parathyroid.
- It opens a narrow rib cage to give more space to the lungs.
- Because it produces maximum compression of the spine, it improves the flexibility of the neck and spine and relieves backache.
- Firms and slims the abdomen and the waistline.
- Produces the opposite effect of the Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition.
- Maintains the mobility and elasticity of the spine and back muscles.
- Improves digestion and helps sinus problems, and chronic tonsillitis
- Wonderful effect on thyroid and parathyroid glands.
- Improves the flexibility of the scapula and the trapezius muscles.
Head to Knee Pose with Stretching Pose
Janushirasana with Paschimottanasana
- Helps to balance blood sugar levels.
- Improves the flexibility of the sciatic nerves, ankles, knees, and hip joints.
- Improves digestion.
- Enhances the proper function of the kidneys.
- Expands the solar plexus.
- Relieves chronic diarrhea by improving digestion.
- Increases the flexibility of the trapezius, deltoid, rectus femoris, and biceps muscles, as well as the sciatic nerves, tendons, hip joints, and last five major vertebrae of the spine.
Spine Twisting Pose
Ardha – Matsyendrasana
- The only exercise that twists the spine from top to bottom at the same time.
- As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility of the hip joints.
- Helps lumbago and rheumatism of the spine.
- Improves digestion, removes flatulence from the intestines.
- Firms the abdomen, thighs and buttocks.
Blowing in Firm Pose
Kapalbhati in Vajrasana
- The last breathing exercise strengthens all the abdominal organs and trims the waistline.
- Exhales unexpelled toxings from the body.
- Cools the body.
- Completes the practice.
- Increases circulation.
- Standing Deep Breathing
- Half Moon / Hands to Feet Pose
- Awkward Pose
- Eagle Pose
- Standing Head to Knee Pose
- Standing Bow Pulling Pose
- Balancing Stick Pose
- Standing Separate Legs Stretching Pose
- Triangle Pose
- Standing Separate Leg Head to Knee Pose
- Tree Pose
- Toe Stand Pose
- Dead Body Pose (Savasana)
- Wind Removing Pose
- Full Locust
- Fixed Firm Pose
- Half Tortoise Pose
- Camel Pose
- Rabbit Pose
- Head to Knee with Stretching Pose
- Spine Twisting Pose
- Blowing in Firm
How to Prepare for a Bikram Yoga Class
- New students should arrive at least 15 minutes before class starts
- All students must arrive on time, so as not to miss the first breathing exercise
- It’s usually best to practice on an empty stomach
- Clothes should be light and comfortable
- It’s hot! It is very important to DRINK PLENTY OF WATER before and after class in order to stay well hydrated (water available for sale at the studio)
- A yoga mat and a towel are mandatory to practice (available for rent and sale at the studio)
- You do not have to be flexible, yoga will MAKE you flexible! Muscle soreness after the first class is to be expected. The best way to overcome this is to come back the next day!
- Classes are 90 minutes long. Be ready to sweat!
Who should take a Bikram Yoga Class?
What should I bring to class?
What provisions are available at the studio?
- TOWELS – $3 rental each
- MATS – $2 rental, $60 purchase
- WATER – $3
- COCONUT WATER – $5
- CDs & BOOKS
How often should I take class?
What if I can’t stand the heat?
About The Practice
Bikram’s beginning yoga class is a demanding series of 26 postures (asanas) and two breathing exercises (pranayamas) performed in a heated room (105F, 40% humidity) which is suitable for all ages and levels of ability. Each posture stretches and strengthens specific muscles, ligaments and joints needed for the next posture. The Bikram method stimulates the organs, glands and nerves, moving fresh oxygenated blood to 100 percent of the body, restoring all systems to a healthy working order.
Bikram scientifically designed this 90 minute program to deliver total health through the balancing and strengthening of every system in the body in order to prevent illness, injury and limit the effects of aging. In addition, the series of postures combine skills of concentration, patience, determination and self-control, which lead to increased mental clarity and reduced stress.
A regular practice of Bikram Yoga also improves body posture and spine alignment. It relieves back pains and headaches; strengthens muscles; reduces symptoms of chronic diseases; gives better self confidence; improves body image; improves flexibility, balance and strength; gives a general feeling of wellness and peace.
Yogiraj Bikram Choudhury is the founder of the worldwide Yoga College of India. Born in Calcutta in 1946, Bikram began yoga at the age of four with India’s most-renowned physical culturist at that time, Bishnu Ghosh, the younger brother of Paramahansa Yogananda (Author of the most popular book on yoga, The Autobiography of a Yogi, and founder of the Self-Realization Fellowship in Los Angeles).
Bikram practiced yoga at least four to six hours every day at Ghosh’s College of Physical Education in Calcutta. At the age of thirteen, he won the National India Yoga Championship. He was undefeated for the following three years and retired as the undisputed All-India National Yoga Champion.
At seventeen, an injury to his knee during a weight-lifting accident brought the prediction from leading European doctors that he would never walk again. Not accepting their pronouncement, he had himself carried back to Bishnu Ghosh’s school. With the guidance of his guru, Bikram created his 26 posture series, which restored his health.
Bikram was asked by Ghosh to start several schools in India. The schools were so successful that at Bishnu’s request Bikram traveled to Japan and opened two more. He has since brought his curative methods of yoga therapy around the world.
Bikram is a pioneer in the field of yoga therapy. In a United Nations sponsored research project at Tokyo University, Bikram helped doctors prove that yoga regenerates tissues and cures chronic ailments. Combining Eastern discipline and Western medicine, Bikram perfected his comprehensive system suitable for all ages and levels of fitness.
Bikram arrived in the United States in 1973 at the invitation of President Nixon and the urging of Shirley Maclaine. He quickly became the foremost yoga teacher in the West as celebrities, athletes, and others began to flock to him. Since that time he has been healing thousands of students at his school in Los Angeles and traveling the world extensively, bringing the benefits of Bikram’s Yoga to millions of students worldwide.
Bikram Yoga Grand Central is an official Bikram’s Yoga College of India studio. For more information regarding Bikram Yoga please visit: www.bikramyoga.com
What is the biggest personal problem people have in this world? Lack of self realization. You always underestimate yourself. - Bikram Choudhury
Monthly Plans and Passes
Price Per Class
I plan to practice...
Price Per Class
If you are new to our studio, you may be eligible to purchase a New Student Intro plan. To find out more about this offer, please visit our studio. This is an in-studio purchase only. Please note, the New Student Intro plan is valid for local residents only.
Bikram yoga gives you what you need, not necessarily what you want. - Emmy Cleaves
Phone, Hours, and Location
Mon/Wed: 6:00 am – 8:15 pm
Tue/Thu: 9:00 am – 8:15 pm
Fri: 6:00 am – 6:30 pm
Sat – Sun: 7:00 am – 3:30 pm
526 Mission Street
South Pasadena, CA 91030
We are located on Mission Street, between Indiana and Grand Avenue in the heart of South Pasadena. We are 2 miles south of the Rose Bowl/134 freeway, 3 blocks from the 110 freeway (Orange Grove exit). Studio is a 4-block walk from the Mission street stop on the Metro Gold line. Nearby communities include Highland Park, Garvanza, Pasadena, Eagle Rock, Glendale, Alhambra, San Marino, Mount Washington and Monterey Park.
There is plenty of parking on Mission Street and Grand Avenue as well as the parking spaces marked “yoga” in the lot behind our building.