and hams in this pose, and as so often with Bikram, if it's a struggle it means you're doing it right.Utkatasana: Step by step1. Stand with your legs apart, feet and knees parallel, six inches apart. Very slightly pigeon-toe your feet so that your heels

on the floor, lightly hold onto your heels so your thumbs are on the outside and fingers are touching.2. Slowly, with your chin tucked into your chest, round your spine and place your forehead as close to your knees as you can and the top of your head

compression in the lower back.5. Bring your right hand down to grab your right heel, followed by the left hand and left heel, with thumbs on the outside.6. If your hips collapse back and you sink into the spine as you grab the heels, be patient, and stay

to the floor, face first. Your hands should come to rest on the floor with your baby fingers in contact with the ground.3. Try to keep your bum in touching your heels, and relax your forehead on the floor. Stretch your arms as far forward as you can, and keep

, leading with the heel, pressing the forehead against the knee until eventually, when flexibility improves, your right leg will be completely straight and your forehead will be able to remain there comfortably. 5. Your elbows should be bent either side

://www.yogajournal.com/poses/863)Muscles worked: Hip flexors, glutes.How to do it: 1.   Begin on all fours, with knees beneath hips and hands under shoulders.2.   Bring the right knee towards the back of the right wrist, and the right heel just in front of your left hip, aiming

feet together, heels and toes touching, arms by your side. Bring your weight to your right leg, contract your quad muscles and ensure the leg is locked.2. Inhale, contract your abs and bring your right knee up in front of you so your thigh is parallel

is in your hands, and your leg is still locked, can you inhale, exhale and slowly bend your standing leg and crouch down so that your bum is either hovering just above your left heel or, if you can, actually sit your bum down on your heel. Bring your hands

and get involved. As Bikram teachers are fond of saying, the poses that hurt the most are also the ones you need the most.Dandayamana Bibhaktapada Paschimotthanasana: Step by Step1. Stand with your feet together, heels and toes touching, arms by your side

toes and heels touching, and your arms by your sides. Shift your weight to your left leg, and keeping your knees together, bend your right leg so your heel is touching your hamstrings.2.     Raise your left arm straight above your head, with your palm