FOCUS ON THE SPINE-STRENGTHENING SERIES
The 4 postures of the spine-strengthening series: cobra, locus, full locust, and bow, come pretty close to the beginning of the floor series, roughly an hour into class. Two-thirds of the class is nearly complete when we begin these postures, yet Bikram says that the real yoga actually begins when we get to the floor series...
The standing series is really just designed to warm the body up so you are best prepared to go deeper in the squeezing, stretching, and twisting of the floor series' postures.
Now I know what you're thinking- a short jog is generally what I call a warm-up too. 50-55 minutes is a fairly long warm-up in anybody's book, but that's how it is. The warm-up needs to be very thorough as the floor series is going to see us working very deeply into the spine and internal organs.
So let's look at these spine-strengthening postures in a little more depth:
COBRA
In cobra pose we work deeply into the lower back, creating compression in the lumbar spine and increasing spinal strength and flexibility. Internally we are massaging the abdomen and helping to regulate blood pressure through compression of the kidneys and renal system. On the front side of the body we are opening up the heart and lungs allowing for maximum expansion of both. Energetically, the heart chakra opens too!
LOCUST
We continue increasing flexibility and building strength in the spine with locust where we are trying to activate the upper back strength. Combined with the triceps muscles the upper back and shoulders are being strengthened. Internally we are increasing abdominal pressure and regulating intestinal function. The compression that we create in the elbows, wrists, and forearms is a great reliever of carpal tunnel syndrome, and locust ultimately helps us to maintain dexterity in our hands. If you spend quite a few hours daily at a computer you need this one!
FULL LOCUST
Full locust strengthens the middle spine, the thoracic. For most of us this is the least flexible part of our spines. Through targeting the middle part of the spine we relieve pressure in the lower back. On the front side of the body we are increasing the elasticity of the ribcage. Directing our vision up (just like an air-plane!) helps us to engage the cervical spine. Internally we are stimulating the liver and the spleen. 
BOW
Bow ties the previous three postures together as we work into the deep spinal muscles, the erector spinae and the latissimus dorsi. We are strengthening the spine along its entire length. The 360-degree flexion of the spine increases circulation and thereby revitalises all the spinal nerves. The opening in the entire front side of the body targets the chest and diaphragm allowing for significant opening of the lungs. This postures allows you to breathe more fully... when you're done! :-)
The series is tremendously healing for the spine. And we only have one so we need to look after it!
HEALTHY SPINE = HEALTHY LIFE!
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