Bikram Yoga

What is Bikram Yoga?

Bikram’s Beginning Yoga Class, also known as the 26 & 2, is a technology for creating wellness, self-realization, balance, optimum physical and mental fitness, and good health.

It is taught by lineage-trained teachers at independently owned yoga schools around the globe. The traditional yoga method and system we specialize in was developed in Calcutta, India, in the 1950s and 1960s by Bishnu Ghosh, brother of Paramahansa Yogananda/Mukunda Ghosh. It was then refined from the early 1970s-1990s by Bikram Choudhury, Rajashree Choudhury, Emmy Cleaves, and others.

The yoga system was developed in a yoga therapy clinic in order to treat chronic diseases, pains, and disorders, and to maximize physical and mental fitness. It was also created to be accessible to beginners of all ages. We uphold the beginner’s class tradition in its undiluted potency, and we expand upon it into intermediate and advanced levels when appropriate.

The many health benefits of the beginner’s class have been proven by scientific research and true stories of hundreds of thousands of practitioners over the past 45 years. 

Postures

All of our classes follow the traditional 26+2 yoga method and system, proven to relieve pain, help with injury and illness, maximize athletic performance, and improve overall wellbeing.  Nearly all of our classes follow the traditional 90-minute format, but we also offer a 60-minute version for those who need to fit yoga into a busy day or who would like to ease into the full, time-tested 90-minute class.

Pranayama Deep Breathing - Inhale
Helps prevent and reverse respiratory problems such as asthma, bronchitis, emphysema, and shortness of breath. Teaches you to use 100% capacity of your lungs. Increases circulation to the whole body. Balances the sympathetic and parasympathetic response systems. Slowly expands the volume of the rib cage, leading to improved pulmonary function. Improves strength of the muscles of the torso, and strength and flexibility of the neck. Trims excess fat tissue from the neck.
Pranayama Deep Breathing - Exhale
Helps prevent and reverse respiratory problems such as asthma, bronchitis, emphysema, and shortness of breath. Teaches you to use 100% capacity of your lungs. Increases circulation to the whole body. Balances the sympathetic and parasympathetic response systems. Slowly expands the volume of the rib cage, leading to improved pulmonary function. Improves strength of the muscles of the torso, and strength and flexibility of the neck. Trims excess fat tissue from the neck.
Half Moon Sidebend - Ardha Chandrasana
Improves and strengthens every muscle in central part of the body (including the sides and many layers of the abdominal muscles). Increases flexibility and strength of the spine. Corrects bad posture. Promotes proper kidney function. Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation. Improves flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles.
Half Moon - Ardha Chandrasana
Improves and strengthens every muscle in central part of the body (including the sides and many layers of the abdominal muscles). Increases flexibility and strength of the spine. Corrects bad posture. Promotes proper kidney function. Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation. Improves flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles.
Half Moon - Ardha Chandrasana
Improves and strengthens every muscle in central part of the body (including the sides and many layers of the abdominal muscles). Increases flexibility and strength of the spine. Corrects bad posture. Promotes proper kidney function. Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation. Improves flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles.
Awkward (Utkatasana) Part 1
Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible. Firms the upper arms. Increases blood circulation in the knees & ankle joints. Relieves rheumatism, arthritis, & gout in the legs.
Awkward (Utkatasana) Part 2
Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible. Strengthens deep muscles of the abdomen and pelvis. Firms the upper arms. Increases blood circulation in the knees & ankle joints. Relieves rheumatism, arthritis, & gout in the legs. Helps to cure slipped disc & lumbago in lower spine.
Awkward (Utkatasana) Part III
Strengthens & firms all muscles of thighs, calves & hips and makes hip joints flexible. Strengthens deep muscles of the abdomen, pelvis, and inner thighs. Firms the upper arms. Increases blood circulation in the knees & ankle joints. Relieves rheumatism, arthritis, & gout in the legs. Helps to cure slipped disc & lumbago in lower spine.
Eagle (Garurasana)
Improves circulation to the reproductive organs & kidneys Helps firm calves, thighs, hips, abdomen & upper arms Improves flexibility of the hip, knee, ankle, shoulder, elbow, and wrist joints Strengthens lattisimus dorsi, trapezius, & deltoid muscles
Standing Head to Knee (Dandayamana-Janushirasana)
The most powerful posture for developing and improving patience, determination, and concentration. Strengthens abdominal & thigh muscles. Improves flexibility of sciatic nerves. Strengthens the deltoid, trapezius, latissiumus dorsi, biceps & triceps. Safely stretches the hamstrings and the muscles of the back. Massages and improves circulation to the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries.
Standing Head to Knee (Dandayamana-Janushirasana)
The most powerful posture for developing and improving patience, determination, and concentration. Strengthens abdominal & thigh muscles. Improves flexibility of sciatic nerves. Strengthens the deltoid, trapezius, latissiumus dorsi, biceps & triceps. Safely stretches the hamstrings and the muscles of the back. Massages and improves circulation to the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries.
Standing Bow (Dandayamana-Dhanurasana)
Transfers circulation from one side of the body to the other, equalising it - circulating fresh blood to each internal organ & gland. As in standing head to knee, this posture helps develop concentration, patience & determination. Firms abdominal wall & upper thighs, & tightens upper arms, hips & buttocks. Increases the size & elasticity of the rib cage & lungs. Improves flexibility & strength of lower spine & most of the body's muscles.
Standing Bow (Dandayamana-Dhanurasana)
Transfers circulation from one side of the body to the other, equalising it - circulating fresh blood to each internal organ & gland. As in standing head to knee, this posture helps develop concentration, patience & determination. Firms abdominal wall & upper thighs, & tightens upper arms, hips & buttocks. Increases the size & elasticity of the rib cage & lungs. Improves flexibility & strength of lower spine & most of the body's muscles.
Balancing Stick (Tuladandasana)
Perfects control & balance by improving physical strength and concentration power. The forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected regions, cleaning out the veins and all the arteries, and strengthening the heart muscle. The same rejuvenating flood rushes into the brain as well.
Standing Separate Leg Stretching (Dandayamana-Bibhaktapada-Paschimotthanasana)
Cures & prevents sciatica by stretching & strengthening the sciatic nerves & tendons of the legs. Helps the functioning of most internal abdominal organs, especially the small & large intestines. Improves muscle tone & flexibility of thighs & calves. Improves flexibility of the pelvis, ankles, hip joints & the last five vertebrae of the spine.
Triangle (Trikanasana)
Improves every muscle, joint, tendon, and internal organ in the body. Revitalizes nerves, veins, and connective tissues. Stretches and and strengthens the last five vertebrae, which can improve misalignments and rheumatism of the lower spine. Increases the strength & flexibility of the hip joints and the muscles of the side of the torso. Improves the communication between heart and lungs, improving cardiovascular and respiratory functioning.
Triangle (Trikanasana)
Improves every muscle, joint, tendon, and internal organ in the body. Revitalizes nerves, veins, and connective tissues. Stretches and and strengthens the last five vertebrae, which can improve misalignments and rheumatism of the lower spine. Increases the strength & flexibility of the hip joints and the muscles of the side of the torso. Improves the communication between heart and lungs, improving cardiovascular and respiratory functioning.
Standing Separate Leg Head To Knee (Dandayamana-Bibhaktapada-Janushirasana)
Massages, compresses, and stimulates proper circulation to and from the thyroid gland, which helps to regulate the metabolism and the immune system. Trims the abdomen, waistline, hips, buttocks and thighs.
Tree Pose (Tadasana)
Improves posture & balance. Increases flexibility of the ankles, knees & hip joints. Prevents hernia by strengthening the internal oblique muscles.
Toe Stand (Padangustasana)
Develops psychological & mental powers - especially patience. Helps cure gout & rheumatism of the knees, ankles & feet. Helps cure hemorrhoid problems
Dead Body Pose (Savasana)
Returns blood circulation to normal after each posture, creating internal cleansing and magnifying the benefits of the postures that precede it. Prepares and rejuvenates the body for the next posture. Teaches complete and total, whole-body relaxation.
Wind Removing Pose (Pavanamuktasana)
Massages the ascending, descending, and transverse colon, benefiting the entire digestive system. Prevents and cures excessive flatulence, and balances acid levels in the stomach. Improves flexibility of the hip joints. Improves circulation to the hand and finger joints, and strengthens the hands and arms. Stretches and lengthens the whole spine. Helps reduce headaches caused by tension in the neck.
Cobra (Bhujangasana)
Improves digestion and appetite. Helps to raise low blood pressure. Improves the functioning of the liver and spleen. Strengthens and stretches the lumbar spine, relieving pain and healing slipped or herniated discs, scoliosis, and arthritis in that region. Relieves menstrual problems (irregularity, cramps, backache).
Cobra (Bhujangasana)
Improves digestion and appetite. Helps to raise low blood pressure. Improves the functioning of the liver and spleen. Strengthens and stretches the lumbar spine, relieving pain and healing slipped or herniated discs, scoliosis, and arthritis in that region. Relieves menstrual problems (irregularity, cramps, backache).
Locust (Salabhasana)
Similar benefits as the Cobra pose, but more potent in the cure of slipped discs and sciatica. Cures tennis elbow, tendonitis in the arms, and carpal tunnel syndrome. Reduces varicose veins in the legs.
Full Locust (Poorna-Salabhasana)
Increases strength in the middle spine; good for scoliosis, kyphosis, spondylosis, and slipped discs. Opens up and increases elasticity of the rib cage. Firms the abdominal muscles, upper arms, hips and thighs.
Bow (Dhanurasana)
Improves the functioning of the large & small intestines, liver, kidneys, and spleen. Relieves backaches. Improves elasticity of the rib cage, permitting maximum expansion of lungs and increased oxygen intake. Revitalizes all spinal nerves by increasing circulation to the spine. Increases blood circulation to all of the bones and cartilage of the spine. Strengthens the spine along its entire length. Prevents and cures constipation, and improves digestion. Combats bronchitis. Reduces or eliminates diabetes and other imbalances of blood sugar.
Fixed Firm (Supta-Vajrasana)
Helps cure sciatica, gout, and rheumatism in the legs. Improves circulation to the spleen and the glands of the immune system. Slims thighs, firms calf muscles & strengthens the abdomen. Strengthens & improves flexibility of lower spine, knees, and ankle joints. Increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins. Helps prevent hernias.
Fixed Firm (Supta-Vajrasana)
Helps cure sciatica, gout, and rheumatism in the legs. Improves circulation to the spleen and the glands of the immune system. Slims thighs, firms calf muscles & strengthens the abdomen. Strengthens & improves flexibility of lower spine, knees, and ankle joints. Increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins. Helps prevent hernias.
Fixed Firm (Supta-Vajrasana)
Helps cure sciatica, gout, and rheumatism in the legs. Improves circulation to the spleen and the glands of the immune system. Slims thighs, firms calf muscles & strengthens the abdomen. Strengthens & improves flexibility of lower spine, knees, and ankle joints. Increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins. Helps prevent hernias.
Half Tortoise (Ardha-Kurmasana)
Provides maximum relaxation and helps regulate sleep patterns. Cures indigestion, flatulence, constipation, and irritable bowel syndrome. Stretches and improves air flow to the lower part of the lungs, reducing the symptoms of asthma and strengthening the respiratory function. Increases blood circulation to the brain, enhancing memory and mental clarity. Firms abdomen & thighs. Increases the flexibility of hip joints, scapula, deltoids, triceps, latissimus dorsi muscles.
Camel (Ustrasana)
Rabbit (Sasangasana)
Increases the mobility and elasticity of the spine and back muscles, stimulating proper circulation to the spine and nervous system. Stimulates circulation to and from the sinuses, helping to prevent and cure colds, sinus problems, allergies, and chronic tonsilitis. Compresses and stimulates balanced functioning of the thyroid and parathyroid glands. Helps reduce insomnia, diabetes, and depression. Relieves tension in the neck and shoulders.
Head To Knee (Janushirasana)
Helps to balance blood sugar levels and enhances proper functioning of the kidneys. Improves flexibility of the sciatic nerves, ankles, knees & hip joints. By improving circulation to the stomach and intestines, it improves digestion and relieves chronic diarrhea. Increases circulation to the liver, pancreas, thyroid, thymus gland, and intestines. Improves the functioning of the lymphatic and immune systems.
Stretching (Pachimotthanasana)
Half Spine Twisting (Ardha-Matsyendrasana)
The only posture which twists the spine from top to bottom simultaneously, increasing circulation & nutrition to the spinal nerves, veins, and tissues. Helps cure rheumatism of the spine, relieves lower back pain, helps prevent slipped discs, kyphosis, scoliosis, and cervical spondylosis. Improves digestion, removes flatulence from intestines. Calms the nervous system.
Blowing In Firm (Kapalbhati)
Improves digestion and circulation, and increases the elasticity of the lungs. Increases the detoxifying effects of the whole class through powerful removal of carbon dioxide and intake of fresh oxygen. Strengthens the abdominal organs and increases circulation to them.

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Health Benefits of Bikram Yoga

Proper weight and whole-body muscle tone

Reduction or elimination of back and/or joint pain

Maximized athletic performance and aerobic function

Improved flexibility

What Our Students Are Saying

Who Is Bikram Yoga For?

All fitness levels

All ages

All faiths/backgrounds

Why Practice at Bikram Yoga Capital Area?

We specialize in the historic, therapeutic Bikram Yoga method with scientifically proven benefits. Unlike many “yoga fitness” studios, we practice a consistent and proven system that offers unmatched results. We absolutely love this yoga.

We are the first and only Bikram-Ghosh lineage yoga school in Mid-Michigan. Our founder and owner was trained and certified by Bikram and Rajashree Choudhury, Emmy Cleaves, and Craig Villani.  We are committed to keeping this method pure and effective.

We are not corporately owned or a franchise. We are 100% locally- and woman-owned and independent. Our founder and owner teaches classes daily, knows all students by name, and actively engages with each class member to optimize their healing experience.