Yoga for Beginners HotBikram Yoga 9781005493578

Table of contents :
Content
Introduction
Note
Science Behind Bikram Yoga
Who Can Perform It?
Benefits of Bikram Yoga
Things You Need to Know Before Starting
Bikram Yoga Poses
Best Practices to Avoid Injury
Beginners Common Mistakes
Common Myths and FAQs
Your Opinion Matters!
Here are Your FREE GIFTS!!
Books in This Series
More from Rohit

Citation preview

  Yoga For Beginners: Hot/Bikram Yoga

  The Complete Guide to Master Hot/Bikram Yoga; Benefits, Essentials, Asanas (with Pictures), Precautions, Common Mistakes, FAQs, and Common Myths

  -Rohit Sahu

 

Copyright © 2020 by Rohit Sahu. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher at the email below. 

  Published by:  Rohit Sahu 

  Contact: [email protected]

  Published Worldwide

Content

  Introduction

  Note

  Science Behind Bikram Yoga

  Who Can Perform It?

  Benefits of Bikram Yoga

  Things You Need to Know Before Starting

  Bikram Yoga Poses

  Best Practices to Avoid Injury

  Beginners Common Mistakes

  Common Myths and FAQs

  Your Opinion Matters!

  Here are Your FREE GIFTS!!

 

Books in This Series

  More from Rohit

Acknowledgment

  I highly acknowledge Mr. Bikram 1944), an Indian-born and the founder a form of Hot Yoga consisting fixed series of 26 in a hot environment of 40 °C (104 °F). Also, I can’t move ahead without mentioning Bikram’s guru who taught him, Mr. Bishnu Charan June 1903 – 9 July 1970), known as B. C. Ghosh, a Hathayogi. I also acknowledge yoga trainer Michele Pernetta for her views on Bikram Yoga for menopausal women. I highly acknowledge all the people whose pictures I’ve used in this book to illustrate poses.

Author Note

  Dear Reader,

  With great excitement and appreciation, I offer to you this book, the culmination of my Ayurvedic and spiritual studies. It’s been a labor of love, knitted together to impart timeless knowledge and practical insights to improve your knowledge on the subject of Yoga. I urge you to go on a transforming journey as you read through the pages of this book. Explore various Asanas (poses), Pranayamas (breathwork), and deep knowledge that you may incorporate into your everyday life.

  Your thoughts and opinions are really valuable to me. I would be grateful if you could take a few seconds to leave a review and share your ideas and experiences. Your review will not only help other readers make an informed decision, but it will also give vital insight into how this book has touched your life.

  I sincerely ask you to share your thoughts, observations, and any recommendations you may have. Your thoughts will not only encourage me but will also help to evolve and refine the information and wisdom contained inside these pages.

  May this book serve as a beacon of light for you on your journey to selfdiscovery, health, and spiritual advancement. Thank you for joining me on this journey.

  With the deepest gratitude,

  Rohit Sahu

Introduction

  Yoga's origin can be traced back to more than 5,000 years ago, but some researchers believe that yoga may be up to 10,000 years old. The word 'Yoga' first appeared in the oldest sacred texts, the Rig Veda, and is derived from the Sanskrit root "Yuj" which means to unite.

  Yoga is primarily a spiritual discipline that focuses on subtle science, on achieving harmony between the mind and the body of the individual. According to the yoga scriptures, the practice of yoga leads an individual to a union of consciousness with that of universal consciousness. It eventually leads to a great harmony between the human mind and body, man and nature.

  The Vedas is a series of texts comprising songs, mantras, and practices used by the Vedic priests, the Brahmans. Yoga was slowly refined and developed by the Brahman and Rishis (mystical seers) who documented their practice and belief in the Upanishads, a vast work containing more than 200 scriptures.

  According to modern philosophers, anything in the world is merely a reflection of the same quantum firmament. One who experiences this oneness of life is considered being in yoga and is referred to as 'Yogi,' having achieved a condition of liberation referred to as Mukti, Nirvana, or Moksha. So the goal of yoga is self-realization, to overcome all kinds of sufferings leading to 'The State of Liberation’ (Moksha) or 'Freedom' (Kaivalya).

 

And yoga is not just for spiritual progress, it provides multiple health advantages as well, such as enhancing endurance, reducing depression, and improving overall wellness and fitness. It's a wonderful mind-body practice that encourages relaxation when you practice linking breathwork (Pranayama) to poses (Asanas). In addition, a recent study has also related the benefits of all types of yoga to enhanced bone density and better sleep quality.

  As yoga has grown into mainstream popularity, many styles and variations have emerged in the wellness space. This centuries-old Eastern philosophy is now widely practiced and taught by people of all ages, sizes, and backgrounds.

  There are 10 primary types of yoga. With so many different types, it may be a little difficult to determine which type is appropriate for you. But remember that there's no right or wrong—just that one might not be right for you at this moment.

  You’ve to ask yourself what's important to you in your yoga practice: Are you searching for a sweaty, intense practice? Or are you searching for a more meditative, gentler practice that looks more appealing?

  Like any sort of exercise, choose something you want to do; Bikram or Iyengar will attract you if you're a detailed person. If you're more of a free spirit, Vinyasa or Aerial yoga could be fun.

  I've made a complete series on all 10 types of yoga. This is Hot/Bikram Yoga; others are also available!

  What is Hot Yoga?

  Hot Yoga is a form of yoga performed under hot and humid conditions, resulting in considerable sweating. Some Hot Yoga practices try to replicate the heat and humidity of India, where yoga originated. Bikram Choudhury stated that the warm atmosphere of 'Bikram Yoga' helps to brace the body for activity and to ‘remove impurities.’

  Hot Yoga has been a popular practice in recent years. It provides much of the same advantages as traditional yoga, such as reduced stress, enhanced strength, and endurance. But with the heat turned on, Hot Yoga has the potential to give your heart, lungs, and muscles an even better, more intense workout.

  Research on one form of Hot Yoga, Bikram Yoga, suggests improving balance, lower body strength, and range of motion for both the upper and lower body. And it may even help improve arterial stiffness and metabolic measures such as glucose tolerance and cholesterol levels, as well as bone density and perceived stress.

  If you've never performed Hot Yoga before, it's just a series of specific yoga poses in a space heated to around 105°F...

  The motions are often slower than Power Yoga, so you keep the poses longer. You're going to be VERY sweaty—the goal is to help your body flush out toxins in the form of sweat.

  Hot Yoga is good for the skin. Sweating during class naturally exfoliates all those dead skill cells, and they rub right off, leaving you feeling lighter

and brighter—not to mention smoother. Learning Hot Yoga and its benefits will clarify just what you need to know about this rising trend in fitness in body and mind. You'll not believe the endless list of benefits derived from Hot Yoga.

  So, are you interested in learning all about how Hot Yoga can benefit you? This is a comprehensive guide to take a closer look at what this sweatinducing workout can do for you and how you can master it for your overall well-being.

  Covering the fundamentals of each practice in-depth and how to correct the most common errors, this Hot/Bikram Yoga Guide has left nothing to help you attain mental, spiritual, and physical well-being.

Note

  Many claims that Bikram and Hot Yoga are different, but let me tell you that Bikram Yoga comes under the Hot Yoga regimen. Hot Yoga can be divided into 5 different types: Bikram Hot Yoga, Forrest Hot Yoga, CorePower Hot Yoga, Moksha Hot Yoga, and Tribalance Hot Yoga. Here in this book, we’ll just cover the most popular variant of Hot Yoga i.e. Bikram Yoga.

  So in the rest of the book, I’ll use the word ‘Bikram Yoga’ but it also means ‘Hot Yoga’ because Bikram Yoga comes under the Hot Yoga regimen.

Science Behind Bikram Yoga

  Bikram Yoga, given by a yogi named Bikram Choudhury, is performed in a room heated to 105 ° F (41 ° C) with 40% humidity. It consists of 26 poses and 2 breathing exercises that are performed in the same order in each class. Usually, Bikram Yoga sessions last 90-minutes.

  The first Bikram Yoga studio can be traced back to Japan in the 1970s. Bikram Choudhury was teaching in Japan, and he was intrigued by the saunas that his students would take during their lunch breaks. That's when he started playing with heaters in his yoga room.

  Bikram heated those early classes to 28°C (about 82° F) to reflect the temperature of his hometown of Calcutta, India. He found that the elevated temperature makes people sweat and train more in class and that if they sweat more, it's correlated with a healthier workout. Thus, he was raising the heat. And he raised it a little further, and more than that. Today, Bikram Yoga is practiced in a room heated to (104°F).

  It provides much of the same benefits as traditional yoga, such as reduced stress, enhanced strength, and endurance. But with the heat turned up, Bikram Yoga can give your heart, lungs, and muscles a more intense workout.

  There's a point in practicing in a heated room besides building discipline. From a performance perspective, the main element of Bikram Yoga is its heat. It is well established that repeated exposure to heat triggers a series

of adaptations, such as an increase in the amount of blood plasma flowing through your veins that enhances your ability to exercise under hot conditions. In recent years, evidence has emerged that heat adaptation can also boost your endurance even in cool conditions, sparking a surge of interest in various forms of heat training.

  According to Choudhury, the exact sequence of 26 postures and 2 breathing exercises must be done within 90-minutes in a heated room (set to 100°F+ if it's really going to be Bikram) to encourage the body to stretch, detoxify, relieve tension, relax, and treat chronic pain such as arthritis, joint aches, knee strains, back issues, and more.

  According to Bikram’s Yoga College of India, the official headquarters of the training in Los Angeles, Bikram's 26 postures "systematically target every part of the body to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to sustain optimum well-being and efficiency." Yoga]

  This sequence in a heated room leaves muscles relaxed and agile, which helps students to sweat out impurities during training.

  As per one research, the possible health effects of Bikram Yoga include increased glucose resistance (a greater capacity to process sugar), lowered blood lipid profile (a calculation of blood cholesterol and fat), and better bone density.

Who Can Perform It?

  1. Do you want to have better flexibility?

  2. Are you having high blood glucose levels?

  3. Do you want to detoxify your body?

  4. Are you facing Menopausal problems?

  5. Is your skin dull; do you want glowing skin?

  6. Are you overweight?

  7. Are your bones weak?

  8. Are you dealing with insomnia?

  9. Do you have heart-related issues?

  10. Do you want to foster balance in your body?

  11. Are you struggling with constant stress or depression?

  12. Are you dealing with back pain?

 

13. Are you looking for ways to heal old injuries?

  If you replied “YES” to any of these issues, you should perform Bikram Yoga. It’ll help you with all these and much more.

Benefits of Bikram Yoga

  If you've never attempted Bikram Yoga before, it may be time for you to do so. Yoga is perfect for you in general, but Bikram Yoga is absolutely good for your fitness and well-being. The high temperature is believed to help relax the muscles in preparation for training.

  The benefits of Bikram Yoga are long and plentiful, all of which will make you feel much better. It's all about breathing right, using your strength, increasing flexibility, and sweating like you're standing near a furnace. These things function together to make your body stronger than you might have ever expected.

  Here are the 24 Benefits of Bikram Yoga to Motivate You

  1. It Provides You More Flexibility Than Any Other Form of Yoga

  The external heat of Bikram Yoga is thought to have many advantages. For starters, the external heat helps the muscles to stretch and compress at a higher extent such that greater flexibility can be reached without the risk of injury.

  As you may already know that stretching after you warm up your muscles is safer than stretching your cold muscles. Thus, it follows that a hot and humid atmosphere will make yoga poses simpler and more efficient. The heat helps you to stretch a little farther to reach a greater range of motion.

  All the various poses and exercises that you do in this form of yoga help to improve your flexibility by gradually working out your muscles to make them more flexible. It's a practice that offers great progress because the more specific poses you perform, the more you'll be able to do them.

  A 2013 Bikram Yoga study found that after 8 weeks of practice, participants had greater flexibility in their lower back, shoulders, and hamstrings than the control group.

  Having more flexible muscles also helps prevent injuries such as pulled muscles. The heat makes your muscles more elastic by heating them up and providing them with more oxygen. Being more flexible is not only good for your yoga session but will also make your daily life easier

and more pain-free, not to mention that it can also help with athletic performance.

  All this indicates that Bikram Yoga is an extremely valuable practice for athletes, coaches, dancers, or even anybody looking to improve and finetune their flexibility. Only don't use it as a reason to overstretch. As with all other types of yoga, it's important to be conscious and gentle when it comes to the body.

  2. It Facilitates Proper Breathing

  The next thing that Bikram Yoga is perfect for is to help you practice the best breathing technique. In fact, this is something that all kinds of yoga help you do. The elevated amount of heat that comes with Bikram Yoga makes it difficult to breathe, thereby pushing you to use the correct breathing method to stay moving without falling into a heap.

  Proper breathing is also useful in everyday life, especially when it comes to things like walking up the stairs or sports. A proper breathing technique allows you to take as much oxygen as you can. Getting enough oxygen means you're not going to get winded during activity. It also means that your muscles get more oxygen, allowing them to work harder for longer.

  Also, this type of yoga is quite intense, so your respiratory system also works. Just like almost any other part of your body, the more you train the better it gets at its job. In this situation, Bikram Yoga teaches your respiratory system to be more effective, to function less for increased input, and to make you breathe easier in general.

 

The specialized breathing techniques used in this style of yoga may even help to prevent shortness of breath, asthma, emphysema, bronchitis, and other respiratory conditions.

  3. It Reduces Blood Glucose Levels

  While any kind of exercise can help burn energy and reduce circulating glucose (sugar) levels in your bloodstream, Bikram Yoga can be particularly useful for people at higher risk for type 2 diabetes.

  A study found that a short-term Bikram Yoga session improved glucose tolerance in older adults with obesity, but had less impact on young, lean adults.

  4. It Detoxifies Your Body

  Sweating is a great way to rid of excess water and salt in the body. In addition, small traces of environmental chemicals (such as BPA) and other pollutants have been found in sweat, but studies are still inconclusive as to what effect the removal of these toxins by sweating has on our health. Encountering an intense sweat is a perfect way to loosen up pores and eliminate mud, grime, and other persistent bacteria that clog pores, leaving the skin with an amazing post-yoga glow.

  One of the greatest benefits you can get from doing Bikram is that heat helps to detoxify your body from unwanted toxins and chemicals. The high heat of a Bikram Yoga session causes you to sweat like nothing else.

 

The sweat of a Bikram Yoga session is distinct from the sweat of any other exercise session. Not to sound all disgusting and explicit about it, but everyone who performs an especially fast-paced Bikram Yoga session understands that you hit a stage where sweat simply pours out of the body.

  While this may feel disconcerting and generally icky to Bikram Yoga novices, it's something that many experienced are eager to do. Why?  It could be due to the detoxification process.

  The heat and increased energy intake allow you to sweat a ton. When you sweat, you minimize water retention and shed a long list of toxins, chemicals, and other harmful substances that shouldn't be in your body.

  5. It Leaves You with a Glowing Skin

  Sweating, and a lot of it, is one of the key objectives of Bikram Yoga. One of the advantages of sweating in a heated atmosphere is that it will boost circulation by carrying oxygen and nutrient-rich blood to the skin cells. This, in turn, can help to nourish your skin from the inside.

  Everybody knows that when you work out, you’re improving your heart rhythm and thus your circulation. The better movement ensures that more blood cells—and oxygen—are coming into touch with the skin. This means that any workout, from running to hiking to yoga or pilates, can flush your skin and give it a natural glow.

  According to a research, when you add heat to your workout, it increases circulation even more than the result of the same workout taking place at

room temperature. This may explain why some people swear that a single 60-minute Bikram Yoga class makes their skin luminous and dewy, with no makeup needed.

  In a study of 700 people, 33% of respondents reported clearer skin following a short series of Bikram Yoga sessions.

  6. It Helps You Lose Weight

  Bikram Yoga, since it's very hot and physically demanding will help you lose a ton of calories. The different poses involved in Bikram Yoga are said to benefit your digestive system and endocrine system, which boosts your metabolic rate.

  Higher metabolism means that you can burn more calories and keep the same calories from turning into body fat. So if you're looking to lose weight, Bikram Yoga is definitely a good way to go.

  A 160-pound person can burn around 183 calories/hour with traditional yoga. Turning on the heat can help you burn even more calories.

  Many reports say that a single 90-minute Bikram Yoga session will help you lose up to 1000 calories, which is almost as nice as numerous other cardiovascular exercises. However, according to researchers at Colorado State University, calorie burn can be as high as 460 for men and 330 for women during a 90-minute Bikram Yoga session.

  Nonetheless, even Hot Yoga that may not be as intense as the Bikram session can also burn more calories than the traditional yoga workout.

 

7. It Helps Boost Heart Health

  Striking different yoga poses in high heat can give your heart, lungs, and muscles a more challenging workout than doing the same poses at a lower temperature. You can almost feel it as you do it. Bikram Yoga is great for circulation. It's a great cardiovascular workout. Bikram Yoga can also speed up breathing and metabolism.

  According to a 2014 report, just one session of Bikram Yoga is enough to get the heart going at the same pace as a brisk walk (3.5 miles per hour).

  One study found an association between spending long periods of time in a heated environment and a reduced risk of hypertension, otherwise known as high blood pressure. This is important given that high blood pressure is associated with heart disease. Although researchers have not been able to explain the link between heat and healthy blood pressure, it is worth taking into account when it comes to Bikram Yoga practice.

  8. It Promotes Mindfulness

  Yoga is all about cultivating mindfulness, which is the process of paying attention without judgment and intention. Bikram Yoga strengthens our perception of the physical environment, and for most of us, enables us to be aware and take care of our emotions, feelings, and physical experiences.

  Bikram Yoga is a great way to break-free from my to-do list and just be in the right place i.e. NOW! Also, the effort that the body has made in

intense practice helps ease uncontrolled energy and frustration.

  9. It Boost Your Mind’s Capacity

  As we know from examining various types of meditation, mindfulness will help to stimulate the mood. Depressed people may find that practicing heat helps to ignite their internal fire, which can cleanse and release flatlining energy and stimulate passion.

  Prolonged sweating is a perfect way to improve brain endorphins. Such chemicals also serve as our bodies’ own pain relievers, which may explain why this practice will cause so many to feel comfortable and happy. Feeling calm, open, and stress-free is enough motivation for us to head back to our mats.

  A good thing about Bikram Yoga is that it helps to improve our focus and concentration in daily life. This is because your brain is like other parts of your body, the more you train your brain, the better it becomes. The hardcore concentration needed to get through a Bikram Yoga session will translate into your everyday life and make it easier for you to complete tasks. It takes a lot of effort and mental focus to perform and hold some of the most difficult poses in this type of yoga.

  In short, Bikram Yoga is a perfect option for people seeking to connect with their minds and bodies. The difference here is purely environmental.

  10. It Promotes the Healing of Old Injuries

 

Much pain is caused by weakness and inflexibility, especially in the event of an old injury. Since Bikram Yoga makes you stronger and more flexible, it can help to relieve various forms of pain.

  Bikram also uses something called a tourniquet effect, which blocks the blood supply from a certain area. Upon release of a specific pose, the blood, rich in nutrients and oxygen, flows to damaged areas, helping to heal old wounds and deal with scar tissue.

  11. It Strengthens Your Body

  Bikram Yoga is a powerful practice that can help you improve your overall fitness. Eight weeks of research in Colorado focused on healthy adults was done and explored whether Bikram Yoga can help improve general physical fitness. The findings were impressive with participants showing gains in their back and shoulder flexibility, as well as deadlift endurance.

  There was no change in maximum aerobic fitness, only in musculoskeletal fitness, but the results were significant.

  12. It Aids in Balance

  A 2008 study looked at the impact of Bikram Yoga on the stability and balance of young adults. The findings were strong, with some subjects having a 228% improvement in the amount of time they were able to balance comfortably.

 

It was found that a short-term Bikram Yoga routine, in this case eight weeks, would greatly boost coordination as well as aid with leg power and muscle function.

  13. It Leads to Less Stress

  Yoga causes your brains to release endocannabinoids as well as endorphins, chemicals in your head that have very positive effects on your mental well-being.

  These two brain chemicals help to create feelings of happiness, elation, euphoria, and calmness. They help relieve stress, reduce the effects of depression and anxiety, and make you feel better in general. Interestingly enough, endorphins can also reduce the amount of physical pain you feel, making your life so much more enjoyable.

  A study undertaken on a group of 51 active adults looked at the efficacy of 8 weeks of Bikram Yoga in perceived tension as well as mindfulness and general physical activity. The Perceived Stress Scale (PSS) was used to evaluate participants and, following a series of Bikram Yoga sessions, stress levels were significantly reduced.

  The small sample included in the study and the unpredictable nature of the work indicated that there were major limitations, although the results were nevertheless considered significant.

  14. Benefits for Depression

 

Bikram Yoga has also been shown to be good for depression. Yoga is well-known as a technique that helps you relax and improve your mood. According to the American Psychology Association, it can also be effective in reducing the effects of depression.

  A survey of 52 women in San Francisco who displayed signs of depression was undertaken as part of research to assess the effect that Bikram Yoga could have on mental well-being. Results showed that the reduction in depressive symptoms, including stress and emotional eating, was almost 3x higher in the group of women who practiced Bikram Yoga.

  In fact, a reliable study of 23 independent researches focused on yoga as a therapy for depression found that yoga is an effective technique to reduce depressive symptoms.

  15. It is Good for Your Bones

  Supporting the weight during a yoga pose will help build bone density. This is especially relevant for older adults and premenopausal women because bone density declines as you age.

  A 2014 study of women who participated in Bikram Yoga over a 5-year period found that premenopausal women had increased bone density in their ankles, hips, and lower backs. It really is a great way to reduce the risk of osteoporosis in women.

  Researchers initially thought that studies would show that Bikram Yoga was bad for your bones, but the 2017 study actually showed the opposite.

 

Dr Gordon MacGregor, the professor who conducted the study at The University of Alabama explains:

  “Our original idea was that people were going to be sweating out a lot of calcium and their bones would start to break down for the body to maintain its calcium levels. But as it turns out, while there’s a lot of salt lost in sweat, just a little bit of calcium is lost. So it was the opposite — Bikram Yoga is actually good for your bones.”

  16. It Enhances Your Ability as an Athlete

  The ability to improve your breathing through Bikram Yoga is invaluable for serious runners looking to use yoga to their advantage. Runner's World Magazine recommends Bikram Yoga, especially for marathon training.

  They explain how Bikram Yoga relies on you having great control of your breathing to flow through the poses and how it trains your body to rely on your breath during endurance activities such as running a marathon.

  17. It’s a Good Cardio Workout

  Another thing that Bikram Yoga is great for is, working out your cardiovascular system. Healthy heart and normal blood pressure are vital for the prevention of cardiac attacks, cardiovascular disease, strokes, and other potentially lethal conditions.

  The high level of heat combined with the intensity of Bikram Yoga itself will definitely make your heart pump. It may not seem like that, but

Bikram Yoga is pretty intense, and it will certainly train both your heart and your lungs to be stronger and more efficient.

  Of course, having good cardiovascular health is important because a strong heart requires less effort to pump blood around your body, thus reducing your chances of having high blood pressure.

  A healthy heart is also great because it makes everyday life much easier and also helps improve athletic performance. Stronger hearts and lungs indicate that the bodies are receiving enough oxygen, encouraging them to do better.

  18. It Helps with Sleep

  Yoga has been proven to help with sleep problems, which is great news for numerous Americans struggling to get the recommended 7 hours of sleep.

  A low-constraint sleep monitoring study concluded that Bikram Yoga sessions helped respondents improve their sleep quality. Subjects were tested over 14 days, choosing the number of Bikram sessions they wanted to follow and wearing a headband at night to monitor their sleep.

  The findings of the research found that the participants fell asleep quicker, and if they woke up, they stayed up for shorter durations.

  19. It Improves One’s Lung Capacity

 

Like other types of yoga that focus on breathing exercises, Bikram Yoga advances lung capacity through Pranayamas.

  Bikram Yoga’s founder, Bikram Choudhury, explains in his practice book that many people use only about 50% of their lung capacity. He claims that you can increase your lung capacity through Bikram Yoga:

  “The more deep breathing is practiced, the more the lungs become flexible and capable of holding a lot of oxygen. Strong, healthy lungs can efficiently help transport oxygen to the blood, purifying it and removing toxins from the body. The 90-minutes of deep breathing practiced in a Bikram Yoga class can increase the ability of oxygen to enter the body and cleanse its systems.”

  20. It Helps Cure Back Pain

  The stats show pain is a huge health problem in the Unfortunately, little research has been done into the effectiveness of Bikram Yoga for back pain, however as the heat helps to increase flexibility in the joints, many are giving it a try.

  Users of the Triathlon positive feedback following Bikram Yoga particularly with their range of motion, but some also suggest caution.

  21. It is Low Impact

  One of the main advantages of Bikram Yoga is that it has a low impact, depending on the poses you perform. So it's perfect if you're unable to

take part in more vigorous types of exercise, especially if you have weak or painful knees and ankles.

  High-impact movements such as running can reinforce joints, although that is not the case with joints that are already weakened or in discomfort as the force may trigger more damage.

  This kind of yoga does not require any high-intensity workouts and is also a perfect way to stay healthy and lose calories without adding an unnecessary burden on the joints. Bikram Yoga is a very low-stress alternative to many other types of workouts and will not cause injury to the joints.

  22. Benefits for Menopausal Women

  For menopausal women suffering from hot flushes, Bikram Yoga may sound like the worst place to be in, but evidence has proven that it can be helpful.

  Yoga trainer Michele Pernetta, also referred to as the person who introduced Bikram Yoga to the United Kingdom in 1994, explains:

  "While it may seem counter-intuitive to go to a hot room when one suffers from hot flushes, the heated room allows the sequence to work deeper and faster and actually has the opposite effect on flushes—to reduce rather than aggravate them."

  23. Strengthens Immune System

  This effect has been well-known for a long time. Workout in a hot environment improves your immune system and increases your body's regenerative capacity.

  24. It is a Form of Strength Training

  Bikram Yoga uses 26 different poses, all of which serve to make you stronger. Almost all poses force you to engage your muscles in order to hold a certain position.

  Of course, you're doing that bodyweight training because you're using your arms to hold your bodyweight. Looking at some of the poses, it may not appear that they would exercise the muscles all that much, but that's not the case.

  It takes a lot of strength to maintain some of the positions in Bikram Yoga for a long time, particularly when you're all sweaty, hot, and slippery. This kind of yoga also works really well to target all the major muscle groups in your body, giving you a great full-body workout that leaves your muscles tired from top to bottom. Some reports also claim that Bikram Yoga is a good replacement for weightlifting!

  Conclusion

  As you can see, there are a lot of benefits to Bikram Yoga that you can and should take advantage of. It's a really fun practice and a good form of exercise that will help you burn calories, keep your heart and lungs healthy, increase your concentration, make you stronger, and more. And yes, it's not just for women.

  Bikram Yoga can be done by men, women, and anyone who loves to sweat. If you haven't tried this kind of yoga before, you're probably supposed to. The benefits are fantastic, and after a few sessions, you'll feel like a whole new person!

Things You Need to Know Before Starting

  If you can join Bikram Yoga classes, it’d be great! You can go socialize and have your yoga practice done instructed by teachers in the best way possible. But if you live in a rural area or can’t take time out of your routine to join a yoga class, you can create one at home. Yep, that’s right! Having the opportunity to perform Bikram Yoga at home will help eliminate excuses and provide a private, relaxing, and ready-togo environment.

  If you're short of time and can't get to the studio or want the privacy that comes with training in your own space, practicing Bikram Yoga at home can be a relaxing experience. To get the most out of your at-home practice, there are a few steps you can take before you turn on the heat and get going.

  So how can you imitate the setting of a Bikram Yoga studio and make your moves a little more challenging?

  The first thing you want to remember when structuring your ‘At-home Bikram Yoga Workout’ is how you can build a motion-friendly space. When designating a place to perform Bikram Yoga, aim at selecting a room or peaceful area that can be turned into a studio and modified to promote a sense of peace and relaxation. A room of 90 sq. ft. is ideal. Also, be prepared to sweat profusely in Bikram Yoga and come ready with a towel and lots of water. You'll require a space heater and access to the pose sequence.

 

Bikram Yoga follows a particular set of poses for each session, and if you have a recording of the session, you can follow along each time you decide to practice at home. You can purchase a CD recording of the Bikram Yoga sequence on the Bikram Yoga website or download an MP3 or podcast.

  Train in a space that is compact enough to heat efficiently, but spacious enough to perform yoga. You're going to need ample space to position your mat and stretch your arms and legs without touching something. Bikram recommends running a hot shower in the bathroom to raise the level of humidity and heat the space with a space heater.

  If you don't have a bathroom big enough to train in, train in another space in your house or outdoors if you reside in a hot climate, but avoid practicing under direct sunlight.

  When and Where to Practice Bikram Yoga?

  When to Practice?

  Bikram Yoga should be practiced early in the morning. But if you can’t, it is fine to practice at other times of the day as well. However, below are some reasons to motivate you to practice in the morning.

  • Early morning is called ‘Brahmamuhurta’ in Sanskrit.  It means “The Divine Time.” This is the time of the day when the spiritual energy on our lovely planet is at its highest.

  • The air at this time is fresh and contains the greatest amount of Prana (Cosmic Life Force).

  • The mind is also fresh and unburdened with the worries of everyday life. This will help in the practice of concentration and meditation.

  • This is the time of day when you are least likely to be distracted by the hustle and bustle of everyday life.

  • The stomach is empty, which is necessary before practicing most of the yoga asanas.

  Where to Practice Bikram Yoga?

 

All that is required to perform Bikram Yoga is a flat floor and enough space to stretch out. A well-ventilated area is ideal to promote healthy breathing.

  Items You’ll Need

  1. Space Heater: To get a complete Bikram Yoga experience, your space needs to be hot. Place your infrared heater a few feet away from your mat, with the warm side facing you. I have my finest Bikram Yoga sessions at home when I let the space warm up for 20-minutes before I get started. It's a great time to adjust to the temperature, drink water, meditate, or journal.

  The amount and type of space heater needed depend on the size of the room, the insulation, the outside temperature, and the efficiency of the space heater(s). For example, a 1000w room heater is ideal for a 90 sq. ft. room.

  NOTE: Infrared space heaters should never be left unattended. Unplug it when not in use.

  2. Humidifier: All the best Bikram Yoga studios know that a combination of humidity and heat is what makes the room feel so dreamy and saunalike. Adding this element of moisture to the hot environment is a gamechanger (and helps us move easily through the poses). You should put the humidifier in the corner of the room and switch it ON at the same time as the heater.

  3. Bikram Yoga Guide: Optional, if you're already familiar with the Bikram Yoga sequence, you don't need to have a class recording. Just heat up the space and begin practicing.

 

4. Yoga Mat: No-slip mat is a must when you're practicing an intense Hot Yoga like Bikram.

  5. Candles (Optional, Just for the Feel): Placing candles throughout the room not only adds warmth but also adds an ethereal feel to the training. You may also use a candle fire as your Drishti (focus point) as you move through your standing postures.

  NOTE: Be sure that the candles are away from flammable materials and are set on safe surfaces.

  6. Essential Oils: In a typical Bikram Yoga studio, you’ll find a mixture of shifting bodies and essential oils. Add them to your Bikram Yoga ritual at home! Try placing your favorite essential oil on your wrists and temples before you begin your training. If you've got a diffuser, that will be the best.

  7. Clothing:

  Men: Clothing designed for running is usually lighter and better suited for Bikram Yoga. If you're comfortable going shirtless, skipping the top completely is a man's best option for Bikram Yoga. Whether you want to stay a little more covered, at least first, pick a lightweight, breathable tank top or a t-shirt. Avoid shirts that are too baggy; they can limit your mobility.

  Avoid yoga pants or any long pants; Bikram studios are too hot to wear loose-fitting pants. Spandex running or cycling shorts without any

padding are an ideal option because they allow a complete range of motion while wicking away sweat.

  Women: The safest option is a close-fitted tank top or sports bra. Avoid bulky T-shirts that can fall during poses like Downward-Facing Dog. It's not ideal to wear 100% cotton tops because they absorb sweat and become heavy. Look for wicking athletic fabrics that will help you feel drier.

  When it comes to shopping for yoga pants and Hot Yoga shorts, they should be breathable, made of a material such as polyester, nylon, or spandex (the clothing must be sweat resistant), wide yet concealed waistband (great feature for carrying keys or hair ties), and tight-fitted for bending and getting in and out of the poses easily.

  Be careful while wearing shorts, because your hands will easily slide down your legs while performing poses, but a hand towel can easily solve this problem.

  8. Towel: A high-quality dry towel that can take all your sweat.

  9. Water: Always have a 2-3 liter water bottle with you while training.

  10. Blocks: You can use them as a common accessory, especially if you aren't versatile or need a prop for support in certain poses.

  Now that you have the list of things you’ll need, let’s set things up.

 

1. Turn on the heater and humidifier and allow the room to heat for 15-20 minutes so that the whole room is heated up.

  2. Next, Light up the candle and diffuse some oil if you want.

  3. Unfold the yoga mat and keep a towel and a water bottle near you.

  4. That’s it! You’re all set to perform your Bikram Yoga session at home.

  How to Get the Most Out of an At-Home Bikram Yoga Session?

  Be Hydrated at All Times- Drinking water is important before, during, and after a Bikram Yoga practice. Take sips of water during your session and hydrate immediately after your practice.

  Ease in Workouts- If you’re new to yoga in general or Bikram Yoga specifically, give your body time to adjust to the postures and to a warmer environment. I recommend starting a shorter practice (say, 20-30 minutes) to see how your body manages the heat. As the body builds up physical strength and heat resistance, you can add more time.

  Keep your Space Clutter-Free- One of the many benefits of yoga is it permits you to free your mind and body from external stressors. This can be difficult to do if the space you’re practicing is cluttered with work artifacts, toys for your child, or any other visual distractions. If you can, consider creating a ‘Yoga-Specific’ room.

  Try Using a posture sometimes feels different from what it looks like, so a mirror will help you correct yourself and fine-tune the training. Some people love using a mirror to maintain correct posture and orientation, although some choose not to use a mirror and reflect on how their body feels in a pose instead of how it appears. It may also be easier to balance if you look at a fixed object like a light or a candle instead of yourself in a mirror. Spend a little time deciding what's right for you in your sacred space.

 

Generate Heat by Wearing Layers- To ignite higher heat at the beginning of your session, wear fabrics over your yoga clothes. You can take off your sweatpants and sweatshirts as you heat up.

  Be Safe with your Heaters- Always unplug them when you're not practicing, and keep them away from curtains and other inflammable stuffs.

  Some Beginners Tips

  - Do not eat 2-3 hours prior to the session.

  - Drink plenty of water before, during, and after the class to keep your body hydrated.

  - Use a mirror during the session to ensure proper form. (optional)

  - Cover your mat with a towel if your hands or legs get sweaty, so you can avoid slipping and injuring yourself.

  - If you are confused about how to execute a pose safely, consider scheduling a private yoga lesson at home so that you can learn from a professional Bikram Yoga instructor.

  Warning: There is a risk of heat stroke associated with exercising in such high heat and humidity. Thus, always stay hydrated and take a break immediately if you feel light-headed or dizzy.

Bikram Yoga Poses

  Bikram Yoga comprises 26 yoga asanas and 2 never-changing pranayamas. The practice is performed in a "hot room" which is heated to 105 ° F (40 ° C) to replicate the temperatures in India. Most poses are performed twice and are typically held between 6-60 seconds depending on the pose.

  This series of 26 + 2 Bikram Yoga poses is an offshoot of Hatha Yoga. The 26 postures are selected from the 84 + 2 classic sequence, which has 84 postures and is also referred to as the advanced class of the Bikram Choudhury’s Guru "Yogindra" Bishnu Charan Ghosh.

  The 90-minute, 26-posture Bikram Yoga Series is thoroughly and scientifically designed to activate every organ, gland, muscle, and structure in the human body; it creates a holistic approach to practical health maintenance and disease prevention.

  It has been shown that the proper application of Bikram Yoga consistently reverses the effects of aging, regulates metabolism, and reduces stress and strain effects. It also significantly contributes to alleviating chronic symptoms for many practitioners. Each posture in the Bikram Yoga sequentially prepares the practitioner for the next one, with the overall effect of the series directly related to this scientifically comprehensive and systematic approach.

  How to Breathe in Bikram Yoga?

  In Bikram Yoga, like every other form of yoga, breathing is normal (in and out of the nose). But some poses require unique breathing practices. Here are the types of breathing in Bikram Yoga.

  • Normal Breathing: In and out of the nose. You never completely empty your lungs.

  • 80/20 Breathing: You fill your lungs completely, and in your posture, you just let 20% of the air out through your nose because the pose requires air in your lungs to maintain proper strength. This breathing is mostly utilized in the backbends.

  • Exhalation of the Breath: You begin with a full breath, and when you hit the pose, you exhale fully. This breathing is mostly utilized in forward folds.

  I’ll guide you on which pose requires this unique breathing as we go through them, the one in which no special breathing is mentioned goes with normal breathing…

  Some Tips before Starting

  • The most critical aspect of Bikram Yoga is to continuously focus on breathing peacefully.

  • Beginners can require weeks or even years of practice before their bodies can fully shift into several of the poses.

  • Training in front of a mirror is advised since some steps require the use of a mirror.

  • Make sure to use a high-quality yoga mat while practicing for extra safety and comfort.

  • Standing poses warm up the body and the floor poses squeeze, stretch, and twist different parts of the body.

  • Keep the abdominal muscles engaged to support the spine during all the twisting poses.

  • Ideally, you will perform these poses in a room with an average temperature of however, if this isn’t possible, a somewhat cooler room will do just fine.

  Here are The Poses and Breathing Exercises in Sequence:

  1. Standing Deep Breathing (First Breathing Exercise)

 

  A Bikram Yoga series begins in a standing pose, with a pranayama. Optimal lung ability, deep inhalation, and deep exhalation are used to supply oxygen to the blood, enhance circulation, and boost concentration.

  It will help you expand your lungs, boost organ detoxification, and increase mental well-being as well as blood which can be very beneficial during your Bikram Yoga session.

  Benefits:

  • Healthy for the heart and digestive tract.

  • It relieves and prevents asthma, shortness of breath, and nervousness.

  • Oxygenates the blood to increase the efficacy of all the following postures.

  • Teaches you to use 100% of your lungs. Most people use just a limited percentage of their respiratory ability, rarely enabling the lungs to achieve the full extent that nature intended.

  • Expands the lungs and increases circulation, boosts the core temperature, and stimulates the body for the workout.

  • Good for your mental relaxation.

  • Helps with sleep issues and irritability.

  • Manages high blood pressure.

  How to

  1. To start, stand straight in Tadasana (Mountain Pose). Make sure you breathe slowly, as this will facilitate the expansion of the lungs.

  2. Keep your back straight all the time and don't lean sideways. This is going to be simpler to do if you pull your belly in and make your rib cage stick out a little.

  3. As you inhale, tilt your head back gently, leaving your eyes open. Do not use your hands to push the head backward, rather let the hands follow along with the movement of the head.

  4. The shoulders need to be held in line with the hips. Hips should be held ahead (you'll be able to achieve so by squeezing the buttocks slightly).

  5. Also, as you exhale, make sure you breathe out completely to get rid of every bit of CO2 in your lungs.

  6. Finally, don't worry if you feel a little dizzy during this pose, or if you feel a slight pinch in the shoulder normal and indicates that you are doing things right.

  Timing: 6 sec. inhale, 6 sec. 10 breath cycles

  2. Ardha Chandrasana (Half Moon Pose) and Anuvittasana (Backbend)

  In Bikram Yoga, after the first breathing practice, a number of postures are performed as part of a warm-up sequence. These consist of 3 separate postures (Half Moon Pose, Backbend, and Hands-to-Feet Pose). Such postures are performed as a combined pose in Bikram Yoga.

  The combination of these 3 postures stretches and warms the spine in 4 directions. You stretch one side of the body in Half Moon, thus compressing the opposite side. The Hands-to-Feet Pose that follows is a forward bend in which you lengthen the spine by extending the top of your head towards your legs.

  This is a really effective series of its own to have the spine ready for longer stretches and has several benefits. It has a lateral stretch (side bend) in Ardha Chandrasana, a backbend in Anuvittasana, and a forward bend in Padahastasana. Let's have a look at them one by one.

  (We’ll look at Ardha Chandrasana and Anuvittasana here and Padahastasana in the next point.)

  Benefits:

  • Heats up your body and begins your cardiovascular training.

 

• Stretches the spine in all four ways, activating the central nervous system and loosening muscles in the body.

  • Builds muscles to strengthen the spine, hips, and shoulders.

  • Enhances balance and physical stability, and relieves chronic back pain.

  • Firms the waistline, hips, belly, buttocks, and thighs.

  • Improves and strengthens all muscles in the central part of the body, particularly the abdomen.

  • Promotes the optimal function of the kidney and aims to treat enlargement of the liver and spleen, dyspepsia, and constipation.

  • Increases the endurance and power of the rectus abdominal, latissimus dorsi, oblique, deltoid, and trapezoidal muscles.

  • Releases frozen shoulders.

  • Aid for recovery of the slipped or cracked disc.

  How to Do:

  Half Moon:

 

  1. Start in Mountain Pose. Put your feet together; connect your toes and heels.

  2. Face straight ahead towards the mirror (if using).

 

3. Stretch the muscles of the upper leg. Hold your legs solid and straight throughout the posture.

  4. Suck in your stomach, spine long and straight.

  5. Bring your arms over your head sideways and bring your palms together.

  6. Interlock your fingers, release your index fingers, and cross your thumbs.

  7. Keep your arms straight, touching your ears.

  8. Squeeze the palms tight together up to your wrists.

  9. Chin away from your chest, so you can see your throat in the mirror.

  10. Hold your body-weight on your heels while breathing normally.

  11. Now bend towards your right and return back after staying there for a few breaths as shown in the figure. Do the same on your left side.

  Contradictions:

  • Those who have breathing difficulties may want to bring their arms at shoulder level and avoid raising their hands up and above.

 

Timing: 45-60 sec.

  The Backbend:

 

 

1. Bring your arms over your head.

  2. Let your head hang back, gaze down and back.

  3. Take a deep breath, raise your chest, and bring your arms back over your face, holding your arms straight.

  4. Push your hips forward and hold the weight on your heels, keeping your legs straight and rigid.

  5. Bend your spine back, from your tailbone to the back of your head.

  6. Raise your arms more on each inhalation and push your hips forward.

  7. Bring your arms back more on each exhalation.

  8. Exit your posture to the inhale and slowly come up, head last.

  Contradictions:

  • Avoid this pose if he is suffering from any neck injury any heart issues such as blood pressure or vertigo.

  • Only go as far back as you can; don’t overstretch.

  Timing: 10-20 sec.

  3. Padahastasana (Hands-to-Feet Pose)

 

  'Padahastasana' also regarded as 'Hands-to-Feet Pose' is an extreme forward bent that comes under the range of inverted yoga postures. It has a major health effect on the body. Practicing Padahastasana strengthens your knees and thighs. It gives the hamstrings, the calves, the back of the thighs, and the lower back a deep stretch.

  Benefits:

  • Firms the waistline, hips, belly, buttocks, and thighs.

 

• Increases the flexibility of the spine as well as the glutes, hamstrings, and calves.

  • Greatly increases blood supply to the legs and brain and strengthens the muscles of the rectus abdominis, gluteus maximus, oblique, deltoid, and trapezius.

  • Relieves sciatica, arthritis, rheumatism, and gout on the legs.

  • Cure slipped disk and lumbago in the lower spine.

  How to Do:

  1. Inhale, stretch to the ceiling and bend over from your hips, maintaining your spine upright, your arms and head together, and your belly in. If you need to, you may bend your knees to keep your spine straight.

  2. As you go all the way down, bend your knees deep, until your belly meets your thighs.

  3. Hold the heels from behind, under the heels, stepping on all ten fingers.

  4. Bring your elbows behind the calves.

  6. Your belly should be touching your thighs. Touch your chest on your knees and face to your shins. (Don’t force, just go as far as you can.)

 

7. Push your weight in your toes while pulling your heels and push your knees back without losing the connection between your upper body, your face, and your legs.

  8. You're supposed to feel the stretch on the back of your legs and along your spine.

  9. Over time, you will be able to straighten your legs without losing the connection between the upper body, face, and legs.

  10. If you lose the connection between the upper body, the face, and the legs, pull more on the heels to reconnect the body and the legs. If it doesn't work, bend your knees until your body and legs are touched.

  11. Exit the posture on an inhalation; slowly come up, keep your arms and your head together, and your spine straight (belly in, your knees may be bent to keep your spine straight).

  Contradictions:

  • Those with ankle, knee, hip, and lower back issues are advised to perform as per their ability.

  Timing: 30 sec.

  4. Utkatasana (Awkward Pose)

  Utkatasana, or Awkward Pose, is next up. Often referred to as Chair Pose in other yoga forms, this pose strengthens the lower body while increasing blood circulation. It has 3 parts. This group of postures builds up your stamina by working with the large muscles in your legs to hold the shape of your posture. It also stretches the spine, which strengthens the muscles needed for a healthy lower back. Maintaining a constant stretching sensation in the upper body for all 3 is the key to the successful execution of the postures.

  Benefits:

  • Continue to warm up the body for all other yoga poses.

  • Heals painful cold feet.

  • Increases hip flexibility and relieves joint aches and cramps.

  • Strengthens the body's main muscle groups—arms, legs, stomach, back, and heart.

  • Fosters optimal balance in the knees, ankles, hips, and shoulders.

  • Develops an enormous focus and will.

 

• Strengthens and solidifies all the muscles of the upper and lower legs and hips, and also improves the mobility of the hips.

  • Strengthen and tone the upper arms, shoulders, and abdomen.

  • Increases blood circulation in the knees and ankle joints and helps to relieve rheumatism, arthritis, and gout in the legs.

  • Helps cure slipped discs and lumbago in the lower spine.

  How to Do:

 

  The Phase: In the phase, the spine makes a backbend while the feet sit flat on the surface. This opens your hips, supports the front of your ankles and shins, and enhances the muscles all over the spine. It's a good challenge to

figure out how to bend the spine back and keep the abdominal muscles tight.

 

  The Phase: In the phase, the spine is straight and tall and you build a solid back and abdominal muscle to maintain this pose. By standing high on your toes, you stick out the front of your ankles and strengthen your feet muscles. Here, the task is to sit precisely at the height of the chair, not too far and not too short, without dropping your heels!

 

  The Phase: In the phase, you raise your spine straight and erect and then sit down (without resting on your hips) by pressing your knees and thighs together. Squeezing the legs together helps you safely compress the joint of the knee which affects the blood circulation to the joint. Once you leave this pose, you get an improved blood supply to the knee joint, helping to relieve all various types of knee issues. All three phases allow you to continually extend your arms out to maintain your balance, which in effect tones and strengthens your arm muscles and your mind!

  1. Keep your knees and hands parallel to the floor.

  2. Make sure the shoulders remain down by relaxing them at all times.

  3. Ease discomfort by focusing on stretching out the arms.

  4. Keep your fingers together.

  5. Breathe at a normal pace.

  Contradictions:

  • Those with high blood pressure should refrain from lifting their arms and keep their palms holding their hips.

  • Those with knee conditions should not bend their knees too much.

 

• Someone with back issues can perform the pose with their back leaning against the wall.

  • Those who are flat-footed should curl their toes.

  • Women with prolapsed uterus or who are in the first trimester of pregnancy should avoid this pose.

  Timing: 10 sec. per part

  5. Garudasana (Eagle Pose)

 

  Challenge your balance with Garudasana or Eagle Pose. This is the only pose that taps through all major body joints by strengthening, expanding, and supplying greater mobility.

  Benefits:

  • Works 12 major body joints.

  • Warms the body and prepares it for the next 3 poses.

  • Promotes the central nervous system's wellness.

  • Enhances lymph function.

  • Improves balance, hip-joint mobility, and immune system.

  • Reduces varicose veins.

  • Improves mobility of the pelvic girdle and all 14 major joints (ankles, knees, hips, shoulders, scapulae, elbows, and wrists).

  • Increases circulation of the heart and lungs, the digestive tract, and the reproductive organs.

  • Detoxifies the lymph nodes, boosting the immune system.

  • Stimulates the flow of serum calcium to the bones, avoiding osteoporosis.

  • Supplies fresh blood to the sexual organs and kidneys, increasing sexual strength and control.

  • Firms calves, thighs, hips, belly, and upper arms.

  • Strengthens the latissimus dorsi, trapezius, and deltoid muscles.

  How to Do:

 

1. Standing straight, pull in your stomach and keep it away from your thighs.

  3. Hold your palms facing opposite sides with your hands completely squeezed together for maximum contact.

  2. Rest both thumbs above the nose, in between your eyes.

  4. Now slowly enter the sitting posture and keep the spine straight as shown in the figure.

  5. Squeeze the knees and thighs together in all places that you experience contact with to maximize the tourniquet effect.

  6. Focus body weight on the heel of the standing foot and gradually reduce the gap between the wrapped foot and the back of the standing leg.

  Contradictions:

  • Avoid practicing Garudasana in case you have had a recent knee, ankle, or shoulder injury.

  • Eagle pose should not be attempted if you suffer from any of these conditions—obesity, frequent headaches, high or low blood pressure, or asthma.

  • Pregnant women must avoid practicing Eagle Pose as well.

 

Timing: 10-20 sec.

  6. Dandayamana Janu Sirsasana (Standing Head to Knee Pose)

 

 

This posture, Dandayamana Janushirasana or Standing Head-to-Knee Pose, is a highly challenging pose that involves the entire body. Specifically, this posture strengthens and stretches the legs, core, and arms while increasing concentration.

  Just make sure you work gently in the pose. This isn't a sprint, so the last thing you want is an injury.

  Benefits:

  • Works all the big muscle groups.

  • Exercises the digestive and sexual organs.

  • Increases focus and mental power.

  • Unifies the mind and body.

  • Tightens the muscles of the abdomen and thigh.

  • Lessens/mitigates diabetes disorders.

  • Squeezes and flushes out the ovary, uterus, and internal abdominal organs such as the gallbladder, pancreas, and spleen.

  • Strengthens the following: tendons, hamstrings, and biceps of the thigh muscles; biceps, triceps, deltoids, trapezius, back muscles, latissimus dorsi, and scapula.

  • Develops concentration, determination, patience, and balance.

  • Increases the strength of the neck, the sciatic nerves, and the lower back.

  • Improves balance.

  How to Do:

  1. Distribute the weight evenly on the standing foot.

  2. Lock the knee of your standing leg.

  3. Keep your grip tight with all 10 fingers.

  4. Bring the non-standing leg parallel to the floor with both hands.

  5. Suck in your stomach and contract your abdominal muscles.

  6. Shift your foot towards your face and past the perpendicular position.

  7. Touch your elbows to the calf muscle.

  8. Tuck your chin to the chest, round the spine, and try to bring your forehead to your knee.

  Contradictions:

  • This might not be the best pose for you if you’re having an ankle injury.

  • Work only within your flexibility range; don’t overstretch.

  Timing: 60 sec.

  7. Dandayamana Dhanurasana (Standing Bow Pulling Pose)

 

  Continuing the balance, the next transition is Dandayamana Dhanurasana or Standing Bow Pulling Pose. This pose improves strength and flexibility throughout the body, increasing attention and patience. In fact, the Bikram style states that this pose is the only one that has the circulating benefit of moving blood from one side of the body to the other, equalizing circulation.

  A somewhat close pose called Dancer's Pose is taught and performed in different forms of yoga.

  Benefits:

  • Exemplifies the "tourniquet" effect in Bikram Yoga because this pose transfers circulation from one side of the body to the other and then equalizes circulation.

  • Improves the flexibility and strength of most muscles of the body.

  • Stimulates your cardiovascular system.

  • Open the joints of the shoulder and diaphragm.

  • Treats frozen-shoulder conditions.

  • Strengthens spinal elasticity.

  • Firms abdominal wall and upper thighs.

  • Increase the flexibility and power of the lower spine.

  • Reduces abdomen fat.

  • Increases circulation in the heart and lungs.

  • Promotes elegance and willpower and cultivates a powerful mind-body connection.

  • Being the most cardiovascular pose in the series, it increases the flow of blood across the body at the same time.

  • Clears blockage of the arteries to prevent heart problems.

  • Improves mental strength and coordination.

  • Tightens the arms, hips, and buttocks.

  • Improves posture and increases the elasticity of the rib cage and lungs.

  • Improves flexibility and strengthens the spine, legs, hips, and shoulders.

  How to Do:

  1. Standing tall, bend to reach the right ankle joint and hold it with your right hand. Keep a firm grip using all 5 fingers.

  2. Bring your knees together.

  3. Raise your right arm up and stretch it towards the ceiling. Keep the knee locked.

 

4. Bend the body forward and stretch out your left hand in front of you. Sense the spine arching backward.

  5. Visualize the foot going over the top of the head.

  6. Stay in this pose for a while and then relax.

  Contradictions:

  • Standing Bow Pose is an advanced posture, and beginners mustn't expect to achieve the full expression of the pose immediately.

  Timing: 60 sec.

  8. Tuladandasana (Balancing Stick Pose)

 

  Tuladandasana, or Balancing Stick Posture, is the next pose in the Bikram series. Once again requiring balance, determination, and core strength; this pose also increases circulation (especially in the heart and brain).

  This pose is commonly practiced in other yoga styles under the name of Warrior III.

  Benefits:

  • Provides full relief of spinal stress.

 

• Increases cardiovascular circulation, particularly in the blood vessels of the heart.

  • Refine control and balance by enhancing physical and mental powers.

  • Improves posture.

  • Relieves spine pain.

  • Eliminates varicose veins.

  • Exercises liver, pancreas, spleen, and circulatory and nervous systems.

  • May help clear blocked arteries and prevent heart problems.

  • Perfects control and co-ordination.

  • Firms hips, buttocks, and upper thighs, as well as provides many of the same benefits for the legs as for Standing Head-to-Knee.

  • Increases circulation and strengthens the cardiovascular system, which is an excellent exercise for poor posture.

  • Improves the flexibility, strength, and muscle tone of the shoulders, upper arms, spine, and hip joints.

  • Helps to relieve depression, memory loss, and constipation.

  • Increases the functioning of the brain and adrenal glands.

  • Builds a relation of power and harmony.

  • Stretch the spine and back of the legs.

  How to Do:

  1. From Mountain Pose, move your right foot forward and transfer all your weight to this leg.

  2. Inhale and raise your arms above your head, if you want you can interlace your thumbs, pointing up the index finger.

  3. As you exhale, raise your left leg up and out, hinging your hips to lower your arms and torso down to the floor.

  4. Look down at the floor and gaze at the balance point. Reach out through the left toes and the crown and fingertips, forming a straight line.

  5. Breathe and hang on for 2-8 breaths.

  6. Release. Inhale and bring your arms and leg down to the floor and shift both legs back to Mountain Pose.

  7. Repeat on the other side.

  Contradictions:

  • No contradictions

  Timing: 10 seconds, on both legs

  9. Dandayamana Bibhaktapada Paschimottanasana (Standing Separate Leg Stretching Pose)

 

 

Take a break from balancing with Dandayamana-BibhaktapadaPaschimottanasana, also known as Standing Separate Leg Stretching Pose. This posture stretches the legs, spinal muscles, and more precisely, the sciatic nerve. It is assumed to enhance the efficiency of the abdominal organs and their related roles.

  You may have learned about this pose in many yoga classes as the WideLegged Standing Forward Fold.

  Benefits:

  • Boosts circulation to the brain and the adrenal glands.

  • Prevents sciatica.

  • Increases the flexibility of the lower 5 vertebrae.

  • Improves the functioning of most internal abdominal organs, particularly small and large intestines.

  • Strengthens the flexibility and muscle mass of the ankles, calves, thighs, pelvis, and hip joints.

  • Mitigates nervous system disorders and the effects of constipation, diabetes, and hyperacidity.

  • Reduces abdomen obesity.

  • Relieves lower back pain. 

  • Exercises adrenal, muscular, and reproductive systems.

  • May relieve depression.

  • Improves and helps relieve sciatica by stretching the sciatic nerves in the muscles of the back of the legs.

 

• Alters the system's chemical imbalances.

  • Help with menstrual disorders.

  • Good for hip and back pain.

  How to Do:

  1. Standing tall, take a step (3-4 feet) to your right (wider stance = easier stretching).

  2. Keep the spine straight as long as possible.

  3. Now try to grab the bottom of the heels while they're within grasp, and then use the arms to lower yourself farther down. (Please don’t push yourself, just go as far as you can.)

  4. Stay here for as long as you can. Then release and return back to Tadasana (Mountain Pose).

  Contradictions:

  • Those with disc herniation should keep the spine parallel to the floor with a concaved back and with their palms on blocks.

  • Those with high blood pressure, glaucoma, detached retina, or shoulder or neck injury should not keep their head down, but rather, rest their head on the seat of a chair, keeping their spine parallel to the floor.

  Timing: 30-40 sec.

  10. Trikonasana (Triangle Pose)

 

  Trikonasana, or Triangle Pose, is performed next in the Bikram sequence to revitalize, reinforce, and stretch the body and mind. The hips, the legs, and the core will be the focus of this pose.

  This version of the Triangle Pose practiced in Bikram Yoga is very different from that used in other styles. Specifically, this pose would be called the Extended Side Angle in different Yoga a great stretch for your side body.

  Benefits:

 

• Builds strength in your arms and legs.

  • Build flexibility in the hips and shoulders.

  • Force the lungs and the heart to function in synchrony.

  • Increases heart rate, promotes cardiovascular strength, and prepares the body for the next posture.

  • Works nearly every muscle, joint, tendon, and internal organ in the body.

  • Revitalizes the nerves, veins, and tissue.

  • Helps lumbago and rheumatism of the lower spine by flexing and reinforcing the last five vertebrae.

  • Improves posture.

  • It is an important pose to increase the strength and flexibility of the hip and torso.

  • Firms the thighs and hips, slims the waistline; improves the deltoid, trapezius, scapula, and latissimus dorsi muscles.

  • Helps maintain a good blood sugar balance.

  • Helps with colds, sine problems, and migraines.

  • Muscular, skeletal, endocrine, digestive, and reproductive functions are also benefited.

  How to Do:

  1. Stand straight with your legs about a meter apart.

  2. Inhale and stretch your hands out to both sides.

  3. While exhaling, turn your right foot to the right side bending your leg at the knee joint, and move sideways till the right hand touches the ground outside the right foot; stretch the left hand up towards the sky as shown in the figure.

  4. Look up towards the left elbow.

  5. Hold the pose for five to ten breaths or about 20 seconds, and then return to the upright position.

  6. To exit this pose, push actively into your right foot and, on an inhale, forcefully pull your torso up to the erect position.

  7. Reverse the direction of your feet to do the same pose on the other side.

  Contradictions:

 

• Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries.

  • Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

  Timing: 20 sec.

  11. Dandayamana Bibhaktapada Janushirasana (Standing Separate Leg

 

Head to Knee Pose)

  Translated from Sanskrit to Standing Separate Leg Head-to-Knee Pose, Dandayamana Bibhaktapada Janushirasana is an intense stretch of the legs and opens the shoulders. The posture is practiced for the benefit of massaging the internal organs and increasing metabolism.

  If you're not a Bikram student, you may have practiced a similar version of this pose called Intense Side Stretch.

   Benefits:

  • Many of the same benefits as Hands-to-Feet Pose.

  • Balances metabolism by increasing parathyroid function.

  • Flushes the lymph nodes in the throat.

  • Compresses the pancreas and stretches the kidneys, balancing the production of hormones in the body.

  • Improves the flexibility of the spinal cord.

  • Helps build concentration, patience, and determination.

  • Improves your balance.

  • Tightens the muscles of the abdomen and thigh.

  • Improves the strength of the hamstring and hip.

  • Strengthens all muscles of the leg, in addition to the deltoid, trapezius, latissimus dorsi, scapula, and biceps.

  How to Do:

  1. Bring your feet together and raise your arms above your head.

  2. Shape your steeple grip with your hands and move your right leg 4 feet ahead of you.

  3. Rotate your left foot at about to keep your hips squared forward.

  4. Tuck your chin in your chest and hold your arms and legs straight.

  5. Round off the hips until the forehead touches the right knee.

  6. If the hamstrings or spine are tight, bend the right leg until the forehead touches the knee.

  7. Keep your arms and left leg straight, and if you need balance, separate your hands on the floor.

  8. Engage the abdominal muscles, lift the belly to round the spine, and straighten the right leg.

  10. Work towards these 3 goals:

  • Keep your forehead on your right knee; straighten your legs; bring your hands together in prayer.

  • Align the hips by twisting them right to the square hips on the floor.

  • Make sure your chin is firmly tucked into your chest.

  11. End the position by doing the following:

 

• Keep your arms straight and close to your ears; engage your abdominal muscles; round up gradually.

  12. Repeat on the other side.

  13. Remember to breathe normally throughout the pose.

  Contradictions:

  • Yogis who lack the flexibility to touch the head to the knee can bend the knee of the forward leg.

  • Always work within your range of motion and flexibility.

  Timing: 20-30 sec.

  12. Vriksasana (Tree Pose)

 

  Tree Pose or Vriksasana in Bikram is going to get you back to balance. This pose enhances flexibility and supports the joints of the ankles, knees, and hips.

  Benefits:

  • Prepares the body for Locust Pose (#18) when combined with the Toe Stand Pose (#13).

  • Relieves pressure in the lower back.

  • Releases tension in the stomach.

  • Stretches the spine and the adductors along with the inner thigh.

  • Enhances strength of the ankles, knees, and hip joints.

  • Enhances the strength of the knees and hips.

  • Invigorates internal oblique muscles and muscles of the leg—especially calves and quadriceps.

  • Stretches and aligns the hips.

  • Promote focus and balance.

  • Trains the body to stand up correctly.

  • Improves patience and balance in posture.

  • It helps prevent hernia by strengthening the internal oblique muscles.

  • Creates a balance between body and mind.

  • Strengthens the muscles of the stomach.

  • Helps to avoid gout, knee arthritis, and leg.

  • Reinforces weak joints.

  • Challenges mental focus.

  How to Do:

  1. Choose a visual focal point.

  2. Focus and relax by deepening your breath.

  3. Balance on the right leg.

  4. Use your right hand to hold your right foot in front of your left upper thigh.

  5. Keep the sole of the left foot facing towards the ceiling.

  6. Tighten your buttocks, straighten your spine, and maintain the following:

  • Tailbone is lengthen down.

  • The ribs are drawn in.

  • Shoulders shift back rather than forward.

 

• Open your left hip and move the left knee down and back so the knees are in one line.

  • Place your left hand in half prayer in front of your chest.

  • Prevent the left foot from slipping, pushing the hips forward and bringing the left knee back.

  7. Keep the pose for 30 seconds, breathing normally.

  Contradictions:

  • For those who are frail or elderly, or have osteoporosis, inner ear conditions or balancing issues should take the pose with a wall support for a shorter period of time.

  Timing: 30 sec.

  13. Padangusthasana (Toe Stand Pose)

 

  Finish the standing series with Toe Stand or Padangusthasana. Essential to strengthen the legs, this posture extends the range of motion in the ankles, knees, and hips. It also builds up mental stamina and focus.

  Benefits:

  • Strengthens the joints, stomach muscles, biceps, triceps, and shoulders.

  • Invigorates the ankles, feet, and knees—particularly effective for the healing of gout and rheumatism.

  • Builds harmony, determination, strength, attention, and patience.

  • Prepares the body for the comfort and silence of the next posture.

  • Stretches and aligns legs and hips.

  • Enhances the strength of the abdomen and back.

  • Helps to cure hemorrhoid problems.

  • Improves flexibility and strength in posture.

  • Increases flexibility in the ankles, knees, and hip joints.

  • It helps avoid hernia by reinforcing the internal oblique muscles.

  • Creates a balance between body and mind.

  • Reinforces damaged joints.

  • Challenges your mental concentration.

  How to Do:

  1. Start with the Tree Pose and then fold forward from the hips while maintaining your leg straight.

  2. Distribute the weight equally across thighs, calves, and other areas of standing foot before falling back.

  3. Reach the floor and transfer the weight of the body to the hands so that the knees are protected as the standing leg begins to bend.

  4. Keep your leg locked, bend over to the ground, and concentrate on a point on the floor in front of you.

  5. Once you're seated on your heel, walk your hands back by your hips, lift your chest, and straighten your spine.

  6. If the foot of the folded leg slips, hold the leg with the opposite hand.

  7. Maintain balance by visually focusing on the floor about 2 feet away and by applying the core strength to straighten the spine.

  8. Lengthen the spine towards the ceiling.

  9. Bring your hands to prayer.

  10. Breathe, stay in balance, and slowly raise your gaze to meet your eyes in the mirror. 

  11. Engage the abdominal muscles and deeply inhale through the nose. 

 

12. Finish the pose by doing the following:

  • Walk your hands forward.

  • Push away from the floor.

  • Straighten the standing leg while keeping its knee aligned forward.

  • Once you’re erect, lower your folded leg.

  Contradictions:

  • Be very careful with the knees in the beginning.

  • Always fold from the hip with the leg straight and bend the knee when fingertips are touching the floor. 

  Timing: 30 sec.

  14. Savasana (Dead Body Pose)

 

  Everyone's favorite pose, Corpse Pose (Savasana) falls between the standing and sitting Bikram Yoga sequence.

  Besides being extremely calming and increasing mindfulness, here are the reasons why you should always perform this pose.

  Benefits:

  • Brings the breathing back to normal.

  • Maximizes stress relief by calming the entire body.

  • Slows heart rate and lowers blood pressure.

  • Reduces fatigue and headaches.

  • Calms your mind, reduces insomnia, and improves sleep.

  • Curses fatigue and jet lag.

  • Improves nutrient absorption.

  • Improves blood pressure levels, brain waves, and respiratory rate.

  • Strengthens the immune system.

  • Optimizes the circulation of freshly oxygenated blood throughout the body.

  • Calms and centers your mind.

  • Brings the body to a natural state of equilibrium, including blood pressure, breathing rate, and brain waves.

  • Returns blood circulation to normal.

  • Returns the body back to its normal slate.

 

• Preparation of the floor series.

  How to Do:

  1. Lie back on the floor and rest your legs apart.

  2. Relax your arms by gently letting them fall to both sides with your palms facing up.

  3. Close your eyes.

  4. Ensure that the fingers and toes are relaxed to remove any restrictions.

  5. Put the shoulders down and flat against the floor.

  6. Breathe gradually and deeply, allowing stress to escape the body with each exhale.

  8. Focus on breathing; see your breath come and go as an observer.

  9. Rest here for 2-5 minutes.

  Contradictions:

  • No contradictions

  Timing: 120 sec.

  15. Pavanamuktasana (Wind Removing Pose)

 

  Before you move to the seated sequence, take a minute to spread your hips with Wind Removal Pose (Pavanamuktasana). This posture is helpful for the relaxation of lower back pain by softly stretching. In addition, this posture engages the core and increases the flexibility of the hip.

  A variant of this posture called Knees-to-Chest is performed in other yoga styles.

  Benefits:

  • Enhances the body's processing of nutrients by massaging the ascending, descending, and transverse colon.

  • Regulates and normalizes the amount of hydrochloric acid in the stomach.

 

• Relieves pressure in the lower back.

  • Boosts the immune system and metabolism by compressing the thyroid gland.

  • Stretches the shoulders and the entire back of the spine.

  • Firms and tones of muscles of thighs, hips, and abdominal walls.

  • Strengthens the biceps and muscles that innervate your fingers.

  • Lengthens the spine and encourages skeletal alignment.

  • Stretches tight hips.

  • Strengthens the spine.

  • Relieves and reduces flatulence, the source of most chronic abdominal discomfort.

  • Improves the flexibility of the hip joints and strengthens the abdomen, thighs, and hips.

  How to Do:

  1. With your fingers joined drag your right knee out and down to your chest.

  2. Pull the right leg to the right shoulder.

  3. Hold your elbows close to your body and relax your shoulders flat on the floor.

  4. Tuck your chin in your chest and hold your left leg firmly on the floor; if your left calf muscle lifts, flex it down.

  5. Keep the pose for 10 seconds and remember to breathe. Allow the pose to function in the right hip while holding the pose.

  6. Lower right hip.

  7. Repeat the steps above using the left leg and then relax in the left hip.

  8. At last, pull both the legs out and down to your chest. Hold it for 10 seconds as well.

  9. Slowly lower both legs. That’s it!

  Contradictions:

  • Those with high blood pressure, slipped disc, hernia, or spinal injury should refrain from this pose. Also, men with testicle disorder or women who are pregnant or menstruating should also avoid this pose.

 

Timing: 30 sec.

  16. Sit Up

 

  This posture, Sit Up (Padahastasana) in Bikram Yoga, is perfect for centering your mind, energizing your body, and relaxing your legs.

  Head-to-Knee Pose is a variation of this pose that is often practiced in other yoga styles.

  Benefits:

  • Realigns the spine and improves its flexibility.

  • Increases the flexibility of the hamstring.

  • Massages abdominal organs.

  • Tones torso.

  • Energizes the body to brace for the next pose.

 

• Increases the strength of the legs and back.

  • Expels the metabolic waste that accumulates in the lungs during exercise.

  • Strengthens and tightens your abdomen.

  • Releases contaminants from the lungs.

  How to Do:

  1. Start with Savasana (#14).

  2. Stretch toes towards the ceiling.

  3. Bring both arms overhead.

  4. Inhale as you sit up and exhale as you continue to dive forward to reach your toes.

  5. Work to keep your legs on the floor.

  6. Grab your toes and lay your body flat on your legs to stretch your body back.

  7. If the hamstrings and lower back are too tight, bend your knees slightly to catch your toes and touch your forehead to your knees.

  8. Stay motivated even though you don't think you have the abdominal strength; building strength takes time.

  Contradictions:

  • Always work within your range of motion and flexibility.

  Timing: as long as you’re capable of

  17. Bhujangasana (Cobra Pose)

 

  Everyone loves Cobra Pose or Bhujangasana, and Bikram is no exception. Great for stretching and strengthening the core, this pose can help prevent back pain.

  Benefits:

  • Relieves menstrual problems, such as back pain, cramping, and irregularity.

  • Cures lack of appetite.

  • Help to correct posture.

  • Strengthens the focus.

  • Massages and tones the back muscles.

  • Strengthens your lower back.

  • Promotes circulation and proper alignment of the back and abdomen.

  • Reduces symptoms of PMS and helps in proper digestion.

  • Develops a precise awareness of the body.

  • Prevents and cures back pain and herniated vertebral discs.

  • Increases spinal strength and flexibility; helps prevent lower back pain and helps cure lumbago, rheumatism, and spinal arthritis.

  • Increase the functioning of the liver and spleen.

  • Strengthens the deltoids, trapezius, and triceps.

  • Improves spinal strength and flexibility.

  • Helps prevent lower back pain, cure lumbago, rheumatism, and spine arthritis.

 

• Increases the efficiency of the liver and spleen.

  NOTE: This pose requires 80-20 breathing. Here's how you do it...

  How to Do 80-20 Breathing:

  1. Start by taking a full breath, as if you were preparing to head underwater.

  2. As you inhale, raise your ribs and engage and stretch your abdominal muscles.

  3. Move to pose while exhaling 20% of the air through the nose with the mouth closed.

  4. Continue to breathe like this—inhale fully and exhale 20% of the air while keeping 80% of lung full.

  How to Do:

  1. Lie down on the belly.

  2. Put palms flat on the floor directly underneath the shoulders.

  3. Hold the legs together and keep them stretched down and back.

  4. Pull your shoulders down and keep your elbows close to your ribs.

  5. Use the strength of the spine and legs instead of the arms for the next step (it's not a push-up).

  6. Inhale, look up to the ceiling and arch your head and torso until the belly button just touches the floor.

  7. Keep your gaze slightly raised and avoid supporting your body weight with your hands.

  8. To prepare for 80-20 breathing, keep your elbows tight to the sides of your body and relax your face.

  9. Hold the pose for 20 seconds while doing 80-20 breathing.

  10. Lower chin to the floor.

  Contradictions:

  • If you feel any strain on your lower back, relax the pose to lower yourself a bit, or release down to rest on your forearms.

  • Cobra Pose should not be done if you have carpal tunnel syndrome or an injury to your back, arms, or shoulders.

  • Also, avoid it if you recently had abdominal surgery or are pregnant.

 

Timing: 20 sec.

  18. Salabhasana (Locust Pose)

  Locust Pose, or Salabhasana, is another major backbend that strengthens while stretching. This pose actually involves the whole body and tones the buttocks, hips, and legs.

  Benefits:

  • Includes all the benefits of Cobra Pose (#17).

  • Promotes concentration and perseverance.

  • Targets the upper back.

  • Boosts circulation.

  • Increases flexibility and tones the spinal muscles.

  • Invigorates the arm and back muscles.

  • Strengthens the shoulders, pectorals, elbows, wrists, and spine.

  • Builds core strength.

 

• Reverses common issues related to repetitive stress in the forearms, hands, and elbows.

  • Increases circulation in the legs, and prevents and cures varicose veins.

  • Prevents and cures back pain.

  • Increases back strength, especially around the upper spine.

  • Strengthen the upper back, arms, fingers, hamstrings, and calves.

  • Helps in the back or spinal problems such as gout, slipped disc, and sciatica.

  • Helps tennis elbows and is also excellent for toning buttocks and hip rotators.

  • Excellent for the firming of buttocks and hips.

  NOTE: This pose has 2 ‘How to Dos,’ the first describes the pose with just one leg, and the second explains with both legs.

  How to Do (With 1 Leg):

 

  1. Lie on your belly with your chin forward on the towel.

  2. Lift your hips, turn your arms in, and pin your arms under your body.

  3. Move your arms beneath your body by raising one hip at a time and rolling to one side.

  4. Keep your palms flat on the floor, spread your fingers, and point your fingers to the knees.

  5. Relax and keep your body firm and steady.

  6. Without lifting hips, raise your right leg straight up to 45° and keep your left leg relaxed on the floor.

 

7. Hold the muscles tightened in the right leg, point the toes, and lock the knee.

  8. Touch the hipbones to the forearms to ensure that the left hip is not twisted out.

  9. Keep stretching your right leg back and keep the pose for 10 seconds.

  10. Repeat with your left leg.

  How to Do (With Both Legs):

 

  1. Breath normally; protect your neck by tilting your head down, tucking your chin in, and keeping your mouth on the towel.

  2. Keep your arms under your body.

  3. Straighten the legs, point your toes, and lock your knees.

  4. Lift your legs up from the floor, breathe through your nose, and hold your pose for 10 seconds.

  5. Strive to lift the legs and hips away from the floor all the way to the belly button.

  6. Use every ounce of energy in the legs and abdomen.

  7. Lower both legs without collapsing.

  8. Turn to one side.

  Contradictions:

  • Anyone with acute back pain or slipped disc should avoid this pose.

  • Anyone with severe sciatica can bring in more injury here as this pose tightens the entire body from the hip to the feet.

  • Anyone with major menstruation problems or with a prolapsed uterus should avoid it.

  Timing: 10 sec.

  19. Poorna Salabhasana (Full Locust Pose)

 

  Building from the previous pose, Full Locust Pose (Poorna Salabhasana) works the mid-body.

  Benefits:

  • Improves liver and spleen function.

  • Improves spinal strength and flexibility.

  • Firm muscles of the thighs, hips, abdomen, and upper arms.

 

• Strengthens the deltoids and trapezius.

  • Includes the advantages of Standing Bow-Pulling Pose (#7) and Cobra Pose (#17).

  • Tones and supports the entire back, with an emphasis on the thoracic region.

  • Develop the will and determination.

  • Increases spinal circulation and increases the efficiency of the nervous system.

  • Prevents and cures discomfort in the back.

  • Strengthens the mid-back, upper arms, hips, and hamstrings.

  How to Do: 

  1. Start by targeting the mid-spine.

  2. Lay your belly down on the floor.

  3. Turn your chin in and stretch your arms out to the sides in line with your shoulders.

  4. Face palms down.

  5. Bring the legs, knees, and legs together.

  6. Make sure that calves, thighs, and buttocks remain tightened in the pose.

  7. Exhale fully, and then inhale.

  8. Lift your arms, legs, chest, head, and torso away from the floor.

  9. Keep the gaze raised to guide the entire body to lift.

  10. Remember to breathe; a deep inhalation will help you lift your body.

  11. Draw your arms back so that your fingers are in line with the top of your shoulders and your palms face towards the floor.

  12. To arch the body more, use the back muscles, keep the arms and legs straight and keep them engaged. You're also supposed to use core strength.

  13. Set the goal of eventually balancing the body on the abdomen.

  14. Hold the posture for 10 seconds while breathing 80-20.

  Contradictions:

 

• This asana is not suitable for people having high blood pressure or a weak heart.

  • People suffering from any of these conditions should avoid practicing Shalabhasana: abdominal tuberculosis, hernia, stomach ulcers, or any other similar condition.

  Timing: 10 sec.

  20. Dhanurasana (Bow Pose)

 

  The backbends keep going with Bow Pose or Dhanurasana which is a great pose to open your chest and shoulders. Strengthening in nature, this posture increases the mobility of the spine.

  Benefits:

  • Works the whole spine.

  • Strengthens circulation to the heart and lungs.

 

• Improves the intake of oxygen by opening the rib cage; this enables the maximum expansion of the lungs.

  • Improves digestion.

  • Opens the shoulder joint.

  • Support the right posture.

  • Develops internal balance and harmony.

  • Invigorates the focus of mind and perseverance.

  • Better flexibility of the deltoid, latissimus dorsi, scapula, and trapezius muscles.

  • Stretches hip flexors and muscle psoas.

  • Relieves back discomfort by invigorating the whole spine.

  • Revitalizes the spinal nerves by increasing the circulation of the spine.

  • Strengthens the muscles of the abdomen, hips, thighs, and upper arms.

  • Creates mobility of the spine, hips, and shoulders.

 

• Balances digestive enzymes and helps in treatment of hunger disorders (over-eating and under-eating).

  • Improves circulation to the uterus and prevents and cures menstrual problems and improves fertility.

  • Improves the integrity of large and small intestines, heart, kidney, and spleen.

  • Helps straighten rounded spines, relieve back pain, and improve kyphotic upper body posture (rounded shoulders) by opening the rib cage and strengthening the upper back, allowing maximum lung expansion and increased oxygen intake.

  • Revitalizes all spinal nerves by increasing spine circulation.

  • Improves digestion and enhances abdominal muscles, upper arms, thighs, and hips.

  • Helps with back pain and scoliosis.

  • Keeps the vertebrae in position.

  How to Do:

  1. Lie down on your belly, bend your knees, reach back and grab 2-inches below your toes outside of each foot.

 

2. Keep your feet and knees as close as possible.

  3. Ensure the following:

  • The wrists have not twisted downward.

  • The wrists remain straight by grabbing.

  • Hold your feet with the fingers, not the palms.

  • The hips are not tilted to one side.

  4. Inhale deeply and simultaneously kick back onto your hands and raise your thighs and upper body away from the floor.

  5. For more strength, lower your hips and pelvis to the floor before raising your legs up and back.

  6. Drop your shoulders back as you raise your torso.

  7. Roll bodyweight forward to balance in the center of the belly.

  8. Use inner thigh strength to keep your knees and feet 6 inches apart.

  9. Stop kicking your legs too high.

  10. Stretch or aim the toes towards the mirror, not the ceiling.

  11. Practice toward these goals:

  • Loosen your neck and drop your head back as much as possible

  • Use equal power of both legs to kick.

  12. Keep the pose for 20 seconds while breathing 80-20.

  13. Slowly lower the torso and the legs to the floor.

  Contradictions:

  • Anyone with the following should avoid this pose: High or low blood pressure, migraine, insomnia, or serious lower-back or neck injury.

  Timing: 20 sec.

  21. Supta Vajrasana (Fixed Firm Pose)

 

  Giving yourself a little release from backbends, the next one is Fixed Firm Pose (Supta Vajrasana). You'll stretch your leg muscles, knee joint, ankles, lower back, and hips in this pose.

  Reclining Hero's Pose is an alternative version of this pose that is practiced in other forms of yoga.

  Benefits:

  • Stretches the diaphragm and hip joints.

  • Helps in the treatment of gout, rheumatism, and sciatica in the legs.

  • Heals and improves weak or injured knees.

  • Lubricates and increases the circulation of the joints.

  • Relieves pressure in the lower back.

  • Tone thighs and calf muscles.

  • Lengthens and improves the abdominal muscles.

  • Increases circulation to hips, knees, and legs eliminating tight areas and healing injuries.

  • Improves the functioning of the spleen and stimulates the immune response.

  • Creates flexibility in the chest and shoulder.

  • Strengthens and increases the stability of the lower back, hip flexors, quadriceps, knee, and ankle joints.

  • Stretches and strengthens the psoas muscles.

  • Stretches the joints of the knee and ankle.

  • Relieves lower back pain; slender thighs, firm abdomen, and calves.

  • Helps to cure sciatica, gout, and varicose veins.

  • Helps to prevent hernia.

  How to Do:

  NOTE: The discomfort of sitting on your heels is normal.

  1. Start by sitting between the heels, the legs facing up, and the knees together.

  2. If the knees experience extreme discomfort, separate them a bit, but make sure the feet are touching the hips.

  3. Hold your knees on the floor in your pose by doing the following:

  • Stretch your knees as far as you can to stop straining your knees; if possible, keep from dropping your back all the way; use your hands to support body weight.

  4. Place your hands on the soles of your feet with your fingers facing forward.

  5. Lower back 1 elbow at a time, then look back and let the top of the head drop back.

  6. If you're going all the way down, get backbend by lifting your chest up and dropping your head back before touching your head to the floor.

  7. Slowly put your shoulders down onto the floor as you slide your elbows out.

  8. Try to rest your upper back on the floor.

  9. Put your hands under the head or bring them flat to the floor.

  10. Tuck your chin in your chest, press your back with your arms, and raise your ribs up to see your chest extended.

  11. Simultaneously ground your knees and feel the stretch along your stomach, hip flexors, front thighs, and knees.

  12. Relax deeper in your pose by breathing, pulling your knees closer together on the floor, and pressing your buttocks on the floor.

  13. Remember to avoid letting your knees rise from the floor.

  14. Hold the pose for 20 seconds while breathing normally.

  15. Exit the pose gradually by using 1 elbow at a time and make sure the head is the last thing to move up.

  Contradictions:

 

• This asana should not be practiced by anyone who is suffering from high blood pressure or vertigo.

  • If you have a slipped disc or some serious ankle, knee, or back problem, then you should not practice this asana.

  • Pregnant or menstruating women should avoid performing Supta Vajrasana.

  • Always work within your flexibility range.

  Timing: 20 sec.

  22. Ardha Kurmasana (Half Tortoise Pose)

 

  Half Tortoise (Ardha Kurmasana) in Bikram Yoga is a wonderful, relaxing asana. Find relaxation in the neck and shoulders while gently stretching the hips in this pose.

  Sometimes named Child's Pose in certain types of yoga, here's how to do it along with some of the benefits.

  Benefits:

  • Help in calming body and mind.

 

• Helps to relieve digestion and constipation concerns.

  • Assist in sleep-wake cycle regulation by stimulating the pituitary gland.

  • Stretches the spine, hips, and gluteal muscles.

  • Increases the flexibility of hips.

  • Boosts the circulation of blood to the brain.

  • Extends the lower part of the lungs and aids in increasing the lung capacity.

  • Strengthens the abdomen.

  • Tones thighs.

  • Increases blood supply to the brain and enhances memory and mental clarity.

  • Increases the strength of the hip joints and shoulder joint muscles.

  • Relieves strain in the neck and shoulder, reduces pressure in the back, and firms the abdomen.

  • Provides maximum relief.

 

• Helps in digestion and spreads the lower part of the lungs, increasing the circulation of blood to the brain.

  • Increases the flexibility of the hip, scapula, deltoid, triceps, and latissimus dorsi muscles.

  • Cures indigestion, constipation, and flatulence.

  • Perfect for emphysema and asthma.

  How to Do:

  NOTE: If you feel tightness in your hips or lower back, you may need more time to relax in this pose.

  1. Enter the kneeling position—sit down on the heels with your feet and knees together.

  2. Raise your arms over your head.

  3. Keep your arms and spine straight throughout the pose.

  4. Inhale as you stretch.

  5. Slowly exhale while bending forward in a straight line spanning the gap between the tailbone and the fingertips.

 

6. Stretch out until the forehead and the sides of the hands touch the floor.

  7. Engage your arms and straighten your elbows to lift your wrists, elbows, and triceps from the floor.

  8. Keep sliding your fingers forward.

  9. To fully stretch the spine, do these at the same time:

  • Reach your buttocks back to your heels; keep using your abdominal muscles (probably, your buttocks will touch your heels throughout the pose).

  10. With arms stretching forward and hips coming back to the heels, bring the chin and away from the chest.

  11. Relax your shoulders, breathe, and feel the deep stretch on your

  12. Keep the pose for 20 seconds

  13. Exit the pose slowly by moving your hips back towards the heels and your arms and spine straight.

  14. When moving in and out of the pose, use the abdominal muscles to prevent rounding and buckling of the spine.

  Contradictions:

  • This yoga should never be practiced by any pregnant woman or people suffering from any kind of pre-existing medical conditions.

  • It should never be practiced after heavy meals or under the effects of sedatives, drugs, and alcohol.

  Timing: 20 sec.

  23. Ustrasana (Camel Pose)

 

  Just one more backbend to go with Camel Pose, or Ustrasana. 

  Benefits:

  • Relieves back complications by compressing the spine.

  • Stimulates the nervous system.

  • Improves the flexion of the neck.

  • Flushes blood through the kidneys.

  • Promotes the elimination of toxins.

  • Open your shoulders, rib cage, lungs, and digestive system.

  • Invigorates and strengthens the flexibility of the neck and spine, particularly the thoracic spine.

  • Extends the throat, thyroid, and parathyroid glands.

  • Slims the abdomen and the waistline.

  • Creates the maximum compression of the spine that stimulates the nervous system.

  • Stretches the whole front of the body, including the heart and throat.

  • Creates mobility in the chest and shoulders, preventing and treating kyphosis.

 

• Stretches the abdominal organs to the maximum and helps with constipation.

  • It opens a narrow rib cage to allow the lungs more space.

  • Because it produces the maximum compression of the spine, it improves the flexibility of the spine and neck and relieves back pain.

  • Strengthens the muscles of the back and shoulders.

  • Produces maximum spine compression.

  • Sometimes there is an emotional relief in this pose.

  How to Do:

  NOTE: If you feel dizzy during this pose, keep pushing your hips forward and remember to breathe. The backbend causes a change in blood pressure that can lead to dizziness.

  1. Start with the knees on the floor and hold 6-inches of space between the knees and the legs.

  2. Support the spine by placing your hands on the back of your hips with your fingers pointing down.

  3. Hold the elbows drawn against each other and let the shoulders rollback.

  4. Inhale as you raise your chest, then exhale as you drop your head back.

  5. Inhale again while raising the chest, using the hands to support the spine, and then exhale further back while arching the torso.

  6. Keep the chest lifted during the rest of the pose to minimize compression in the lower back.

  7. Ensure that the hips are straight and lined up over the knees by doing the following:

  • Take the right hand down to grab the right heel and the left hand down to the left heel; position the thumbs on the outside of the feet and place the fingers on the soles.

  8. Hold your feet close so you can move your hips forward.

  9. If your hips collapse back and you drop into your spine as you grip your heels, place your hands on your hips and keep your chest raised.

  10. Keep your spine arching back and work your hips forward while lengthening your tailbone down to the floor.

  11. Continue lifting your chest to ensure that your body weight has not sunk back into your heels and hands.

 

12. If you feel anxiety/fear, relax and breathe; breathing will also help you get further into your pose.

  13. Breathe deeply as you hold your pose for 20 seconds, and let your heart open and lift.

  NOTE: If you have high blood pressure or cardiac disease, please do the next step, which is to keep your pose, for just 5 seconds. With further practice, you will slowly relax your hold and extend your time.

  14. Reverse your pose by bringing your right hand to your right hip and then bring your left hand to your left hip.

  15. Press your knees down and use your abdominal strength to lift and straighten your spine.

  Contradictions:

  • Those with high blood pressure and severe fatigue should avoid this pose.

  • If you have any spine-related conditions make sure to maintain the extension throughout the spine rather than bending the spine.

  • Always work within your flexibility range.

  Timing: 30-45 sec.

  24. Sasangasana (Rabbit Pose)

 

  Rabbit Pose, or Sasangasana, is a great release from backbends.

  Benefits:

  • Balances the spine and reduces stress from the previous pose—Camel Pose (#23).

  • Prepares the body to perform the final 2 strenuous poses (#25 and #26) by rounding out the body.

 

• Improves digestion.

  • Regulates the metabolism.

  • Relieves common colds.

  • Compresses and nourishes parathyroid and thyroid glands.

  • Creates space between vertebrae and improves the role of the nervous system.

  • Increases brain circulation and prevents and cures mood disorders, sleep disorders, and some respiratory problems.

  • Relieves strain from the muscles of the neck, shoulder, and back.

  • It produces the opposite effect of Camel Pose, as a result, it stretches the spine to allow the nervous system to receive proper nutrition.

  • Continues to improve the mobility and elasticity of the spine and back muscles.

  • Improves digestion and helps with sinus problems and chronic tonsillitis.

  • Improves the flexibility of the scapula and trapezius muscles.

 

• Helps to preserve the strength and elasticity of the spine and back muscles.

  How to Do:

  1. Kneel on the mat or a towel.

  2. Reach back and fold the towel edges over the heels.

  3. Grab your heels and towel together.

  4. Hold a firm grasp on the thumbs outside the feet and the fingers on the soles.

  5. Keep your chin tucked into your chest.

  6. As you exhale, continue curling your torso gradually and firmly forward and inward until your forehead meets your knees and the top of your head reaches the floor.

  7. If you find a gap between your forehead and your knees, move your knees forward to reach your forehead.

  8. When you curl inward, raise your hips into the air, pull on heels, and roll your body forward like a wheel.

  9. Place your feet tightly on the floor and lift the heels with all your strength to keep around 25% of the bodyweight on the head.

  10. Tuck your chin tightly in your chest, use your abdomen to raise your hips, and stretch further into your lower back.

  11. Work towards these objectives if possible:

  • Fully straightened arms; reach upwards using hips so that the thighs are perpendicular to the floor.

  12. Don't forget to breathe normally.

  13.  Hold your pose for 20 seconds.

  14. To get out of the pose, lower your hips back to the heel, uncurl slowly, and lift your chin last.

  Contradictions:

  • Avoid this asana if you have back or leg pain or if you feel dizzy.

  • Those with knee, neck, spine, or shoulder injuries should also refrain.

  • Also women who are pregnant should avoid this pose.

  Timing: 20-25 sec.

  25. Janushirasana Paschimottanasana (Sitting Head-to-Knee Stretching

 

Pose)

  On the home straight of the Bikram Yoga sequence of postures, Janushirasana (Head-to-Knee Pose) allows a final spine and hamstring stretch, enabling you to optimize all the loss of work performed in the rest of the session.

  Benefits:

  • Stretches the entire back of the body, including the hips, the hamstrings, the tendons of the achilles, and the lower back.

  • Promotes the circulation of blood, activating the immune system.

  • Increases the function of the heart, spleen, pancreas, thyroid, thymus, and intestines.

  • Increases the flexibility of the shoulder muscles, the hip joint, and the spine's last five vertebrae.

  • Stretches the sciatic nerve.

  • Increases the function of the heart, spleen, pancreas, thyroid, thymus, and intestines.

  • Enhances the proper functioning of the kidneys.

  • Increases flexibility in hamstrings and reduces and prevents lower back pain.

  • Creates a gap between vertebrae, preventing and rehabilitating herniated discs.

  • Strengthen the biceps and quadriceps.

  • Boosts blood supply to the legs and brain.

  • The flexibility of the spine is also enhanced.

  • Stretches the back of the legs.

  • Relieves chronic diarrhea by improving digestion.

  How to Do:

  1. Sit down on your buttocks with your legs stretched out in front of you.

  2. Bend your left leg and place the heel close to the anus and the rest of the sole on the inner upper right thigh.

  3. Stretch your arms over your head and bend forward to your right leg.

  4. Hold the large toe of your right foot with both of your hands while your hands are bent at your elbows.

  5. Put the crown of your head on your right knee.

  6. Hold the pose for 20-40 sec.

  Contradictions:

  • People with high blood pressure should avoid doing this asana.

  • Janushirasana should be avoided during pregnancy and menstruation.

  Timing: 20-40 sec.

  26. Ardha Matsyendrasana (Spine Twisting Pose)

 

  Spine Twisting Pose (Ardha Matsyendrasana) is performed on both sides to re-align your spine. Another term for this posture done in many yoga styles is Half Lord of the Fishes Pose.

  Benefits:

  • Creates balance in the spine and on the left and right sides of the body.

  • Compresses and extends the spine from bottom to top.

  • Twists and rinses the spine.

  • Strengthens and enhances the elasticity, flexibility, circulation, and nutrition of the spinal nerves, veins, and tissues. 

  • Relieves pain in the lower back.

  • Increases the flexibility of the hip and back joints.

  • Stretches the muscles of the chest, upper back, and outer thigh.

  • Advances digestion and removes flatulence by rinsing the abdominal organs.

  • Open the shoulder joint.

  • Realigns the vertebral column, alleviating conditions such as scoliosis, kyphosis, and lordosis.

  • Increases the supply of spinal nerves, veins, and tissues.

  • Calms the nervous system down.

 

• Only posture that twists the spine from top to bottom at the same time helps prevent slipped discs, scoliosis, arthritis, and rheumatism.

  • Relieves lethargy and tension.

  • Helps to cure nausea and dizziness.

  • Maintains youth by improving spine flexibility.

  • Help lumbago and rheumatism in the spine.

  • Improves digestion and prevents flatulence in the intestines.

  • Firms your abdomen, thighs, and buttocks.

  How to Do:

  1. Set up the pose by doing the following:

  • T-Bend the right leg on the floor so the right foot meets the left buttock; bend the left knee to bring the left leg up and down the right leg; line the left heel up to reach the right knee.

  2. Ensure that the right knee and both buttocks remain on the floor throughout the pose.

 

3. Position your left hand up behind your back, next to your tailbone, to support your body weight forward and lifted throughout the pose.

  4. Inhale while stretching the right arm towards the right ear.

  5. Exhale while dragging the right arm over the left knee to hold the right kneecap

  6. Inhale as the spine is raised.

  7. Exhale as you turn your head over your left shoulder, and twist your shoulders and torso to the left.

  8. Deepen the twist by doing the following:

  • Push your right elbow on your left knee; extend your left hand behind your back all the way around to hold your right thigh or hip.

  9. Breath normally and work towards a deeper twist, during exhalation.

  NOTE: Keep the abdominal muscles engaged to support the spine, and use the core strength to avoid twisting the rounded, unsupported spine.

  Perform lifting as you twist.

  11. Lift the abdomen out of the pelvis and lift the upper body up towards the ceiling.

  12. Work your down and away from your ears.

  13. Breathe, keep the pose for 20 seconds, and then unwind.

  14. Repeat this pose on the right by twisting to the right.

  Contradictions:

  • Women who are menstruating or pregnant should avoid this pose.

  • For those with a stomach ulcer, hernia, or hyperthyroidism, Ardha Matsyendrasana can be practiced carefully under the guidance of a teacher.

  Timing: 20-40 sec.

  27. Kapalabhati (Blowing) (Second Breathing Exercise) in Vajrasana

 

(Firm Pose)

  Once you have finished doing all the poses, you must finish the session with the Blowing in Firm Pose, which is the final breathing practice, also known as Kapalabhati-in-Vajrasana. You will do this to clear your mind, expel the stale air from your bloodstream, boost bowel movement and oxygen flow through the body, and help normalize your blood pressure.

  Benefits:

 

• Removes excess air from the lungs, expelling toxins, and lactic acid that has been absorbed from the muscles during class.

  • Stimulates circulation throughout the digestive tract.

  • This final breathing exercise strengthens all of the internal muscles and trims the waistline.

  • Improves the body's oxygenation.

  • Removes the toxins.

  • Energizes and revitalizes your body.

  • Helps to add emotional stability and alertness.

  • Cools your body.

  • Completes the session.

  How to Do:

  1. Kneel on the mat facing the mirror. If sitting in this position is too awkward or sore on your legs, you should sit cross-legged.

  2. If you're kneeling down, place your palms on your thighs, your elbows straight. If you're sitting cross-legged, rest your arms on your legs, your

elbows straight, and your palms up.

  3. Relax your stomach.

  4. Inhale, and as you exhale, contract your stomach muscles. Imagine that you're blowing out a candle on a birthday cake. Your jaw and your lips are relaxed. Only your stomach is supposed to be moving.

  5. Relax your stomach muscles and the inhalation will take place automatically.

  6. Do it for at least 60 exhales and then slowly go to 100.

  Contradictions:

  • If you feel difficulty sitting in Vajrasana, you can sit in Sukhasana (cross-legged).

  Timing: 60 counts (usually around 2 exhales per second)

  28. Final Savasana (Final Dead Body Pose)

 

  That’s it, yogis! You're done! Lie back in Savasana and relax. This Savasana is integral to the series, so take it, even if it's just for a minute.

  Lie back, relax, and let your body receive the rewards of the last 90 minutes. By being in Savasana, you're letting your body know that you've finished and that it's time to stop sweating. Each and every cell in your body is thanking you for completing this intense session…

Best Practices to Avoid Injury

  While yoga has several benefits, yoga injuries can occur when people push themselves too hard and too fast. Some of the most common yoga injuries include pulls or strains in the neck, spine, lower back, or hamstring.

  The heated Bikram Yoga room will bring you to a spot that your muscles have never been in before. If you're not careful, you might get a range of motion that's too much for your body. Yoga postures more likely to cause injuries are Headstands or Handstands (inversions), backbends like Locust or Wheel Pose, Shoulder Stand, and often bending too much or too far to one side.

  If you are in good health, Bikram Yoga is usually healthy, although as with any other form of workout, there are certain safety measures to keep in mind. Using these 9 simple rules listed below will help ensure that you avoid injury and have a satisfying, healthy, and safe Bikram Yoga session.

  1. Practice Yoga Cautiously (Especially If You’re a Beginner)

  Don't assume that you should be able to bend or move in ways other students can. Everyone is different, so "Perfect Postural Alignment" may not be possible for you in some yoga positions. Even if an instructor really pressures you, forces you down, or puts pressure on you to get you further into a pose than you are comfortable with, make sure you ask them to back off.

 

2. Set a Goal before Each Practice

  A goal such as having realistic expectations or not competing (with yourself or others) leads you through the practice with ease. Setting a goal establishes the basis for each practice that you may return to throughout. If you feel distracted or off course, you can check-in and re-center your goal.

  3. Use Props for Support

  Props, including yoga blocks, straps, blankets, and even a wall or chair can really come in handy. These are especially helpful for a newbie in yoga, the elderly, or those healing from injuries.

  Use a rolled blanket under your hips to help you with postures like Pigeon or other hip flexor openers. If the hands don't reach the floor in Forward Fold, side bend, or twist, use blocks on the floor to ‘bring the mat closer’ and take pressure on the legs as you bend over. Straps are helpful when you lie on your back and stretch your legs; just don't pull too hard too fast. Always feel free to consult a teacher for advice on the use of props if you have limitations.

  4. Be Conscious of Each Move

  Bikram Yoga utilizes heat to relax the joints, which allows greater flexibility. Because the heat soothes our joints, our expanded level of flexibility can sometimes be harmful. Thus, remain involved in every movement and don’t get carried away too much. This will keep you focused and reduce the chance of injuries in deep poses.

 

5. Yoga is about Listening to Your Body

  To reduce the possibility of injuries while doing yoga, stop forcing yourself too hard into postures that hurt or are contraindicated based on your abilities.

  Recognizing pain and honoring your body enough to back off will prevent injury. There is a line between power and force. Use your breath and presence to be powerful in your pose without forcing your body beyond its capabilities.

  6. Stretch Tight Areas Gently

  Stretching (and corresponding dynamic movements like calisthenics) should always be performed thoughtfully, gently, and slowly. Take your time loosening tight areas—such as hips, calves, or hamstrings—to be careful not to move too quickly into any poses.

  Remember to warm up the body before any intense exercise with some dynamic stretching, as this tends to relax muscles that might be susceptible to tension. It's safe to experience mild to moderate discomfort when stretching or bending, just be cautious not to exceed the boundaries. Overstretching is always damaging, as it can worsen existing injuries and lead to tears, pulls, and other pains.

  7. Reduce Muscular Compensations through Regular Strength-Training

 

In addition to doing yoga, resistance training and functional exercise can help to reduce compensation by building strength in weak areas. Aerobic activities are also an essential component of general well-being but bear in mind that taking slow-paced yoga classes may do better for your brain than your body.

  Focus on doing cardiovascular and full-body resistance exercises regularly several times a week based on your physical abilities. If you are weak on one side of the body, or in a particular area, such as your knees or hamstrings, try building strength on that side gradually to reduce the pressure on other compensating parts of the body. Just remember that slow and steady is the safest way to go when you start any new sort of training.

  8. Get Your Doctor’s Advice If You Have Any Injuries

  Even though Bikram Yoga can be safe and fun for just about anyone, I recommend that you should always consult your doctor before beginning a new workout regimen. If you have elevated blood pressure, are susceptible to seizures, are pregnant or have some other medical problems, had intolerance problems in the past, then it is best to make sure that the doctor is on board before you start practicing.

  Also, work with a physical therapist or a personal trainer for support at first if you have any existing injuries prior to beginning a yoga practice. Ask for references or instructor advice, get clearance to start a new style if it appears to be vigorous (such as Ashtanga or Bikram), and ask if there are yoga types you should avoid. You should also get guidance from the orthopedic or chiropractor if you are still uncertain of which postures and movements can be dangerous due to your limitations.

 

9. Consider Gentler Styles

  If you are susceptible to dizziness, muscle cramps, or the effects of heat and dehydration, keep in mind that Bikram Yoga may not be the best fit for you. You must first try to ease your way into any yoga practice by attending basic/beginning classes or workshops, or even trying Restorative/Yin Yoga at first which moves at a slower pace. Learn the foundations of yoga poses from an experienced teacher so you can build your practice safely from the ground up.

  These points are not to scare you, but to make you more aware so that you don’t end up hurting yourself. Yoga should be fun and challenging. Following these tips will launch you off the mat and into your life with strength and energy, not pain.

  Just remember to stay hydrated and listen to your body; don’t push yourself, and take a break (or walk out) if you feel lightheaded or unwell.

Beginners Common Mistakes

  There's a lot going on in a Bikram Yoga session. We’re trying to deal with the heat, and at the same time straining our bodies for different poses. It's no wonder we’re going to skip a few things here and there. But after almost 3 years of practicing yoga, I've noticed a common set of mistakes made by many Bikram yogis.

  Almost any Bikram Yoga beginner will commit one or two of the following errors. I did it, and everyone else I meet who's into Bikram Yoga did it. The key thing is not to stress that you have been ‘guilty’ of any of them, but to try your utmost to fix these mistakes as soon as possible; it will make your Bikram Yoga practice even more fun.

  Here are 21 Bikram Yoga beginners’ common mistakes:

  1. Dehydration

  Dehydration is the most common beginner’s mistake in Bikram Yoga. It is important to drink water before, during, and after a Bikram Yoga session. One should start the session by drinking 3-4 liters of water. A low-calorie sports drink can also help restore the electrolytes lost during your Bikram Yoga practice.

  2. Not Breathing the Right Way

  Look after your breath periodically. Breathing is the easiest way to stay relaxed and breathing through the poses helps intensify the stretch whilst

opening the joints and muscles. Consider breathing as a guide to your greatest yogic ability.

  When beginners perform a challenging pose, they will often hold their breath in an irregular pattern. That is the reverse of what's gone work. Here's what to do:

  • Sync your breath with your pose to make it easier to bend without discomfort. The general rule of thumb is: Inhale when you open your body; exhale when you close your body. It makes it possible to bend and curve the spine.

  For example, when you do Cat-Cow Pose, inhale during the Cow Pose because your lungs move outward and exhale during the Cat Pose because your torso draws inward.

  3. Not Focusing Properly during the Warm-Up/Cool-Down Poses

  Both the Standing Deep Breathing and the Blowing-in Firm Pose (Kapalabhati in Vajrasana) are vital to the entire practice, but most beginners will somewhat ignore them by their or Bikram Yoga Session.

  Without a good warm-up, you have a much tougher time doing all the upcoming poses. You would be more prone to experience a minor accident and less routine focus, which would greatly decrease the enjoyment of the practice.

  Without a good cool-down, the exercise more likely becomes a hassle, because the last experience would be one of the challenges that you

had performing the Head-to-Knee and Spine Twisting poses. Doing a good cool-down (Blowing in Firm) can not only help you calm down but will also help your muscles and the core nervous system reclaim, helping you to get back to your routine activities more easily.

  Thus, treat your first and last pose as seriously as any other pose and you will be blessed with a more fulfilling experience.

  4. Having Your Smartphone with You

  Why should you have something in your soothing space that has been known to trigger depression and anxiety? Allow yourself an hour to withdraw from your phone. It disturbs your peace of mind.

  5. Practicing Too Often

  More advanced Bikram Yoga practitioners often do their practice 6 or 7 times a week, sometimes multiple times a day. Most of the beginners I know (including myself) start with a similar approach, assuming that it will make it easier to settle in poses. Though Bikram Yoga is very gentle on the body and the risks of injury are incredibly small, the over-reach at the beginning can result in a higher likelihood of muscle or joint strain, the reduced ability to engage in the practice owing to a degree of mental strain that you are not prone to, and loss of concentration, resulting in bad output and mistake throughout the session.

  Therefore, it's always a good idea to take it easy in all the new things we do in life, but with Bikram Yoga, that's particularly necessary. The entire

aim of the practice is to provide you with physical relaxation and get your body into full harmony with your soul, and the wrong way to achieve so is to make yourself believe that Bikram Yoga sessions are a hassle. Even if you get some familiar motivational push that makes you believe you should practice for 2 hours a day, 7 days a week, I highly suggest that you should avoid the temptation to do so.

  Start with one, maybe two sessions a week, and introduce more sessions after a few matter how comfortable you feel about growing the number.

  Also, remember that the intention for Bikram Yoga is not to be an exercise that you do for 1 or 2 months and then give it up completely; we want this to be something that you integrate into your life, make it something that you love doing and profit from for several years to come.

  6. Going into a Deep Pose Too Fast

  Once you step into a forward fold, you may want to touch your toes rapidly. Yet what is much more effective and safer is to continue with a relaxed variant of the pose, with your hands on your thighs. Then after a couple of breaths, gradually move towards the toes. That way, you can make greater improvements with your flexibility, and you will avoid the risk of harming yourself as well.

  7. Not Believing You Can Do It

  Unfortunately, muscle memory and thought patterns can keep you from believing that you can make progress. For starters, maybe a couple of months ago, you attempted the Camel Pose and experienced discomfort in

your lower back when you bent back around However, this time when you try, you’re fully capable of bending back almost but you're afraid to try because you remember the pain you felt at your 'mental barrier' which you just need to fight out. Thus, if you don't notice the pain, drive yourself to move a little more.

  8. Being Impatient about Progress

  Feeling impatient is a form of stress that can reduce your flexibility, upset your mind, and compromise your immune (healing) system. In short, stress leads to the stiffening of your body. So, remain cool and be grateful for any step of improvement you make while acknowledging that you really can't reach your aim at full throttle; no one can! Always note that part of your journey is to figure out what works and to discover the ability and excellence that you admire in others.

  9. Trying to Perform Each Pose Perfectly

  Looking through all these photos of yogis performing each pose beautifully, and seeing all the Bikram Yoga videos of practitioners with more than 10 years of experience, it's simple to assume that the only way to practice the poses correctly is to do them exactly as seen in the images/videos. It's a huge error!

  Please understand that what you see in the various illustrations only shows what a perfectly-performed pose should look like. Achieving the degree of strength and intellectual concentration required to execute such poses requires at least 3 years of intensive preparation.

 

There’s just one thing you need to ask yourself, are you benefiting from every single pose you do?

  Imagine if you could do every pose correctly from the start, then you wouldn't improve your body or concentration at all, since you'd already be at your best as far as Bikram Yoga is concerned. It is the truth that you continue to stretch yourself and continually improve from month to month that will make you a better individual. So, try your utmost to accept the failure to achieve every pose perfectly and grow to view that as a good aspect. This ensures that you have much more space for growth and selffulfillment.

  This is valid irrespective of whether you exercise individually at home, or if you take a Bikram Yoga class with an instructor. I know quite a few newcomers who, while in training, feel the urge to catch up with those in their community who were always more advanced than them. This causes them to over-reach and push their bodies into activities that they are not capable of doing.

  Sometimes, the teacher is also to blame—they frequently drive their students so far, without paying consideration to what the particular student is capable of at a specific point in time. If this happens to you, explain to your instructor that you want to ease your poses and appreciate it if they don’t ask too much of you—there’s no shame in that!

  Start small, and work your way up for months or years. Just make sure that every time you make a pose, it’s a bit of a challenge, but not too much. It would cause the body to adapt and progress.

 

10. Not Modifying the Practice

  When you rest more, you can have the temptation to alter the poses to make you feel more stable and rooted. This can be achieved in a variety of poses by lowering a knee in the lunge, for example, by using supports on the inside of the leg instead of the outside. Resting and modifying in the practice is a sign of a mature student; one who really listens to his/her inner self.

  11. Practicing in a Cold Room

  It's much easier and safer to stretch the body in a hot or warm space. When you're not practicing Hot Yoga or Bikram Yoga, a cool temperature of 68 to 75°F is ideal for active yoga types. Just make sure to fire up your body with the help of Sun Salutations or other simpler yoga poses to lubricate your joints and start working a sweat. Practicing aggressive yoga forms with stiff muscles may be risky in a cold environment. Thus, practice Bikram Yoga in a hot and humid environment.

  12. Using the Wrong Props

  Yoga beginners often don't know which yoga props are most helpful or what they do when it comes to helping them improve their yoga practice. If your "yoga purpose" is to maximize flexibility, enhance balance, or master difficult poses, the right yoga prop will make a difference.

  For example, if you're just practicing poses that you remember from class and are focusing on your upper body, you’ll not be able to get into a deep squat for a Garland Pose because your lower body won't be ready for it.

Organize your poses in a way that allows specific parts of your body to gradually open up.

  Proper props will help your body open up gradually. These props can range from blocks, straps, and bolsters to yoga wheels. Many props are better than others to achieve your yoga aims; you only need to choose the right one for you. If the aim is to practice backbends, inversions, or flexibility, consider the yoga wheel.

  13. Not Taking Care of the Diet

  When it gets warmer, we need to modify our diet so that we don't overeat or consume heavy food, particularly if we decide to have a Bikram session within a few hours of eating. As you feed, the blood travels to the digestive organs and away from your body, and overeating is going to work against you in the session.

  Before any type of yoga, we need to make reasonable choices about food. If you're going to perform Bikram Yoga before lunch or dinner, make sure you choose foods that are easy and quick to digest (also watch portion sizes). Bananas, other fruit, protein bar, or Greek yogurts are some healthy options.

  14. Not Wearing the Right Clothes

  I’m not suggesting a particular brand here, I’m talking more about what you should wear. We’ve already discussed specifically what clothing suits men and women for Bikram Yoga in the chapter, ‘Things You Need to Know Before Starting.’

  You should leave the loose-fitting cotton for unheated classes and stick with body-hugging clothes with wicking material.

  15. Not Investing in Good Equipments

  Much like what you wear will bring fun to your session, if you're not having a comfortable mat for a heated class and a dry towel that can guarantee your comfort, then you're making a big mistake. Take the time to buy some good-quality yoga props. And if you use studio rentals, sure they are perfect in a pinch, but spending on a slip-free mat is worth it.

  16. Not Resting In-Between

  Many beginners never rest until the very end of the session. In the summer months, because of the excessive heat and humidity outdoors, you can feel exhausted before you even walk into your Bikram Yoga space.

  Thus, as you practice, take the time to pause at Child's Pose and take a few breaks before you move back into the flow. Investment in the rest would help you feel more comfortable as you leave. The trick is to listen to your body and less to the impulses that convince you that resting is just a waste of time.

  17. Taking your Sessions Too Seriously

  The need to reach a perfect pose can be daunting to many beginners, so much so that they fail to have fun during their practice. Yes, some strain

and significant focus are required during each that's not equal to being continually worried about whether or not you're performing well. When you're always clinching your teeth and knitting your brows, you're definitely taking life too seriously.

  Try to calm your body and let it relax in the pose, instead of trying to force yourself into it. If you can achieve so, you will be able to appreciate the sessions more fully, and you will probably make more progress over time. It’s a win-win whichever way you put it!

  18. Not Embracing the Sweat

  Here's a key item that should seem fairly logical to you... It's going to be hot in the space, not only in terms of temperature but also in terms of humidity produced either by the studio or your home humidifier.

  Humidity is an added layer of tolerance that people residing in typically arid climates may take a bit more time to get used to. With the heat and humidity influences, know that you're going to sweat (often in bead forms that are so large that you assume it's raining) and that it's normal... But great for you!

  Thus, don't be ashamed of the sweat. Wear this as a badge of honor.

  19. Not Taking Proper Post-Yoga Meals

  With adequate hydration before and after training, the nutrition you take after training would be a welcoming experience over a ravenous attack on food and drink. Keep away from alcohol and stick with a healthy balance

of protein, carbohydrates, and foods that are easy to digest. Foods like brown rice and vegetables, rice sushi, or grilled vegetables are some perfect choices.

  20. Not Stopping Right Away

  If you start to feel light-headed, dizzy, or nauseous, there's no shame in taking a break and getting some water.

  If you're close to overheating, step out of space for a few minutes and splash your face with cool water. Return, rest in Child's Pose for a few minutes, and then continue if you feel fine. If you feel sick, you should stop immediately and seek medical care.

  It's important to bear in mind that the practice of yoga is meant to improve the awareness of the body at this present moment. If your body cries out for water or rest, listen to it. You’re your best friend in the yoga session and in general. Bikram Yoga may be extremely helpful to practice, but as with any form of physical activity, you need to be careful and safe.

  21. Not Enjoying It!

  OK, the last beginner’s mistake is, not enjoying it. Really, have fun! Take it all in, don't fret, and enjoy the experience. I want you to love it!

  Bonus Tips

 

1. When you perform Bikram Yoga in a hot room—whether in a professional class or at home—do take a shower, both after and before your session. While the explanations for the former are clear, having a shower before a Bikram Yoga session is something that many people question about, including experienced practitioners. There are a few valid explanations for why you want to do this:

  • This lets you get rid of any lotions or other oils you may have on your skin. Nothing is more annoying than having a perfect pose and then slipping out of it because of the uneven texture of the skin.

  • If you’ve got a hot shower, it helps you to ease the temperature in which you're going to train, making it less of a shock.

  • It's a pleasure to start a yoga session while feeling completely refreshed and 100% clean; it may also make you more comfortable in your abilities to execute a certain pose because it offers you a certain degree of extra mental relaxation.

  2. If you use cologne or perfume, please remember that the smell of cologne can get intense in a Bikram Yoga room, especially when you sweat (and you'll definitely sweat!). This smell can be very disturbing to anyone else who is training in your vicinity and can easily break their concentration.

Common Myths and FAQs

  15 Common Myths

  Myth #1: Yoga Comes from Hinduism and is a Religion

  The word “Hindu” has come from the word “Sindhu”, which is a river. Because this culture grew from the banks of the river Sindhu or Indus, this culture got labeled as Hindu. Hindu is not an “ism”—it is not a religion. It is a geographical and cultural identity.

  Yoga has nothing to do with religion and is based on the science of mindbody connection. Saying ‘Yoga’ is Hindu is like saying ‘Gravity’ is Christian. Just because the law of gravity was propounded by Isaac Newton, who lived in a Christian culture, does it make gravity Christian? Yoga is a technology. All people of all religious backgrounds are welcome to practice yoga and enjoy the benefits it can offer to the mind, body, and soul.

  Myth #2: I’m Not That Flexible

  Feeling stiff and non-flexible is one of the main reasons people attend athletic yoga classes like Bikram, Ashtanga, or Power Yoga. However, you will become more flexible slowly than you ever thought possible over time.

  Myth #3: I Have to Certain Way to Do Yoga

 

There are no requirements for practicing yoga. You don't need to be stronger, skinnier, more flexible, or physically fit than you are now. There are many styles to choose from depending on what you're heading to yoga for. Yoga has something for everyone, and the good news is that there is no downside to yoga: if you listen to your body and go at your own pace, you'll soon see what yoga has to offer you.

  Myth #4: It’s NOT as Effective as Other Types of Exercise

  Yoga has significant beneficial impacts on your well-being without causing injuries, which is frequently the case in several types of exercise. Yoga builds strength and endurance while performing smooth, flowing movements in safe positions that do not cause harmful tears on the body. Other types of exercise will leave you exhausted, but the yoga session provides you with energy. So even if you don't pound your joints, you'll gain muscle tone, energy, and sweat, unlike any other activity.

  Myth #5: Yoga is Just for Women

  Yoga is for everyone. While it may be true that most classes are filled by women majority, more and more men are finding the practice. In fact, many of the traditional founders of yoga in India were men!

  Whether you are male or female, yoga offers a physical challenge, a mental challenge, and the opportunity to experience a wide range of health benefits. From physical therapists to medical doctors—regarding disease prevention techniques, injury rehabilitation, stress reduction, and overall health—yoga is highly recommended.

  Myth #6: Hot Yoga is TOO Hot for Me!

  Setting the temperature at 105°F and 40% humidity provides major health benefits tissues, burning more calories, balancing blood sugar and hormones, strengthening the immune system, and increasing respiratory rate, lung capacity, and efficiency. Heat also helps us release toxins to the surface of the skin, which is our largest organ, and contrary to popular belief, Bikram Yoga isn't as hot as a sauna or Hot tub.

  Myth #7: Yoga Don’t Help You Lose Weight

  Although the average individual burns 600-1000 calories in a Bikram Hot Yoga session, internal healing is more important. By progressing through the series of postures, you relax your organs and at the same time, boost the role of your liver, hormones, and other complications that have triggered your weight gain. It's a very physical practice.

  Myth #8: Yoga is Out of My Budget

  Most studios offer monthly specials for unlimited Yoga classes and Pilate classes, lowering the average cost to about $8 per class. Yoga isn't a splurge—it's an expenditure on your health, well-being, and peace of mind.

  And if you can set up a Bikram Yoga space at home, it’d be even cheaper; you’ll just have to do a one-time investment in a room heater and humidifier.

  Myth #9: I’m TOO Sick to Do Yoga

  Yoga heals you from the inside out when you practice it regularly. Yogis get sick less and hardly ever have chronic illnesses. The average yogi spends about 1% of his/her income on health issues, compared to 26% or more for non-yogis.

  Myth #10: I’m TOO Old to Do Yoga

  You’re never too old to perform any of the beginners’ yoga postures. The older you get, the better you can do them. Regular yoga practice reverses aging by building cartilage, increasing flexibility, lowering blood pressure, and providing many other age-reversing, invigorating benefits. 

  Myth #11: Yoga Takes Plenty of Time

  You need to set aside 60-90 minutes for a class, so on one hand this is true, but on the other hand, you will have precious "Me-Time" as you experience the serious workout of Bikram Yoga. The physical and mental effects of yoga will motivate you to become a stronger person. So, yoga doesn't take time, it gives you your “Me-Time."

  Myth #12: It Doesn’t Help with Anxiety

  Yoga is a form of meditation. As you settle yourself in a pose and focus on your breathing, your mind relaxes and frees itself from the noise of the day. Yoga's many emotional benefits are remarkable—from less anxiety and better concentration to higher self-esteem and more fulfilling romantic relationships.

  Myth #13: The Heat of Bikram Yoga is Bad for Me during Menstruation

  In fact, the heat of Bikram Yoga is great for muscle cramps. It serves as a muscle relaxant that loosens rigid and stressed muscles. But if you are more sensitive to heat during your bleeding days, move to the cooler part of the room.

  Myth #14: Inverted Yoga Postures can Affect My Menstruation

  This is the biggest myth of all—that somehow making inversions or upside-down postures are bad for you during menstruation.

  It was once believed that the lining of the uterus (your menstruation blood) is in the process of detaching and moving downward, and if you do an inversion at this time, you may be at risk of creating gynecological problems such as endometriosis.

  In reality, there is no proof at all for this hypothesis, and if you do some analysis, you can note that the yoga tradition is full of contradictions as to whether or not you can allow yoga inversions during menstruation.

  So what to do? Listen to your own body and feel it intuitively. Yet you'll be happy to hear that the question of inversions is not a concern in Bikram Yoga since there are no completely inverted postures. Instead, postures like Dandayamana Bibhaktapada Janushirasana (Standing Separate Headto-Knee) and Ardha Kurmasana (Half-Tortoise Pose) provide you with similar inversion benefits.

  Myth #15: Yoga Should be Practiced Every Morning and Evening

  Yoga isn't something you need to do morning-evening. It's a way of being. One has to become ‘Yoga.’

  No aspect of life is excluded from the yogic process. If your life becomes ‘Yoga,’ then you can do everything. You can run your family, you can go to the office, you can run your business, and you can do whatever you want with no issues if your way of being becomes ‘Yoga.’ Every aspect of life, either you can use to entangle yourself or to free yourself. If you use it to entangle yourself, we call it ‘Karma.’ If you're using it to liberate yourself, we call it ‘Yoga.’

  21 Common FAQs

  1. Is Stretching Prior Practice Necessary for Bikram Yoga Practice?

  Basic stretching and neckrolls are always ideal before beginning any workout session.

  2. Why the Heated Room?

  The warmth, coupled with the series of postures, makes Bikram Yoga special and unique. The hot space warms your muscles, enabling you to perform comfortably and more efficiently on a deeper stretch, while also healing and avoiding injuries. The heat raises the heart rate, creating a healthy atmosphere for cardiovascular workouts.

  3. What Do I Wear?

  Wear lightweight tight-fitting clothing that is ideal for hot conditions. Loose clothes are harder to move around and can reveal a bit more than you (or your fellow yogis) would want. For the first few sessions, I'd suggest a singlet and knee-length leggings for girls and boys. If you need any guidance on what to wear, you can always ask the front desk staff of the particular yoga studio for guidance.

  4. How am I Supposed to Prepare for a Bikram Yoga Session? 

 

Eat two hours before your session starts and be well-hydrated.

  5. What will My First Bikram Yoga Session be Like?

  Your first class is primarily about getting an idea of Bikram Yoga. You can rest at any point until you feel able to start again. If it's your first Bikram Yoga session at a studio, you’re going to be in the back row of the yoga room as the first-timer. Students of all levels of experience will be in front of you. You should see these students and track them. The teacher is going to direct you, but there are no demands on you at all. You can do what you can. Every class has both levels of students; you’re surely not going to be lonely as a beginner!

  6. Why Should I Do Bikram Yoga?

  The thing about Bikram Yoga that you know after taking a few sessions is that flexibility isn't the biggest aspect; in fact, it's just one of the benefits you'll get when you start doing it regularly. You're going to have the strongest cardio workout you've had for quite a time; you'll be stronger, have improved posture, toned abs, a calmer mindset, improved sleep habits, and be more flexible!

  7. Will It Make Me Fit? 

  Undoubtedly, YES! If you have less time and find fitting in exercise a challenge, intense yoga practices like Ashtanga, Bikram, or Power Yoga is a perfect choice for you because they all help you attain and maintain optimum well-being, a healthy mind, and an ideal body.

 

Bikram Yoga is an excellent cardiovascular workout. Besides strengthening your heart and lungs, you will heal and restore the functioning of every system of your body. I recommend that you practice regularly and consistently to obtain full cardiovascular benefit.

  8. Will I Lose Weight? 

  Bikram Yoga is a very effective way to lose weight and get in shape. Because it has a low impact, it's perfect for all ages and abilities. You can burn between 600-1,000 calories per class, depending on your work rate. Bikram Yoga is also successful in rehabilitating old accidents and complementing high-performance exercise.

  Yoga helps balance your metabolism, whether you need to lose weight or have a healthy muscle mass. The Bikram Yoga practice will help you tone and improve the body in all the right ways!

  9. Can Bikram Yoga Help Lower Back Problems?

  The heat warms the body and allows the joints to move more smoothly. The 26 postures are designed to create strength across the entire body and particularly in the back. Beginners' postures function through every range of motion, through flexibility. You'll take it a little easy at the beginning, but you'll quickly begin to notice an increased range of motion and pain reduction in your daily life.

  10. Am I TOO Old for Bikram Yoga?

 

Many of the Bikram students are in their 50s, 60s, and 70s. This goes for a few teachers, too.

  Bikram Yoga is designed specifically to be accessible to all ages. It's not a contortion exhibition; it's yoga for beginners. It will give you a nonimpact cardiovascular workout at the same time as it improves the functioning of your joints and the strength of your spine. It creates strength, improves balance, and preserves bone density.

  Many of the students come to yoga for the first time in their middle years, nursing chronic illnesses. Bikram Yoga has been developed to help rehabilitate your body, whatever your age may be. As Bikram says, "You’re never too old, you’re never too bad, you’re never too late, and you're never too sick to start from scratch again."

  11. What Should I Keep with Me while Practicing?

  • A water bottle (2-3 lt.)

  • A good quality non-slip yoga mat. 

  • A good quality dry beach towel or similar-sized fabric that can take all your sweat.

  • A second towel if you want to have a shower afterward (if going to classes).

  • Extra clothes for after class (if going to classes).

  12. How Much Water Should I Drink Before the Session?

  As I've been insisting throughout the book, "Be well hydrated!" Before the session, I suggest that you drink about 2-3 liters of water (not just prior to the session but slowly starting as you wake up to the time you start the session).

  Practice the session; make sure you've had a couple of liters of water throughout the session. These are, of course, general guidelines and will vary depending on environmental conditions, metabolism, weight, and activity.

  13. Can I Drink Water during the Session?

  You can drink any time during the session, of course. Your body needs about 30 minutes to process water into your bloodstream, so it's better to stay properly hydrated and not dependent on hydration sips. Also, filling yourself with liquid, then moving your body back, forward, upside down, and so on can make you feel a little sick.

  Always keep a water bottle with you. If you need to refill on a rare occasion, please seek to do so between postures, not during.

  14. Should I Eat Before the Session?

  Don't consume an enormous meal less than three hours before practice. A small snack (a piece of fruit or a handful of nuts) is fine an hour or so

before.

  15. Can I Do Bikram Yoga with Injury?

  Yes, after consulting your doctor, you can. Bikram Yoga will help you recover the wound(s) more quickly.

  16. I Felt Nauseous and Dizzy during Class and Very Tired After My First Session. Is This Normal?

  It's not abnormal to feel nauseous, dizzy, confused, or like you need a quick nap during your first few sessions! This is because your body has begun to cleanse itself as a result of the yoga practice. Don't be tense. This sensation will pass after your first few sessions. The more you can relax with 100% of your effort during the practice, the more energized you will feel throughout the class and the day.

  17. When will I Start to See Results?

  How quickly you progress will depend entirely on you—to a small extent on your natural ability, but mostly on the honest time and effort you put into your yoga practice. However, to give you a sign, most people are surprised at how quickly things change after only a few sessions.

  18. Is Bikram Yoga for Everyone?

  Well, the answer is both Yes and No. While Bikram Yoga can benefit everyone it’s recommended to check with your doctor before trying it,

especially if you have any health concerns or if you are pregnant.

  It's probably best to skip Bikram Yoga if you have:

  • Heart disease.

  • Problems with dehydration.

  • Heat intolerance.

  • A history of a heat-related illness (such as heatstroke).

  19. Can I Practice Bikram Yoga When Pregnant?

  It is best to consult your doctor if you are pregnant.

  20. I Can’t Do the Postures Perfectly; Will I Still Get the Benefits?

  It's not important how far you can get into the yoga pose. What's crucial is that you do the pose with the proper orientation of your body—put all your energy into the pose while still breathing and holding your head relaxed. There is no comparable standard in yoga.

  21. How Often Should I Perform Bikram Yoga?

  For optimal outcomes, I encourage regular practice of Bikram Yoga at least 2-3 times a week. You can increase the volume as you progress.

A Request

  Dear Reader, As you near the conclusion of this book, I’d like to convey my heartfelt appreciation for sticking with me on this journey. I hope the pages you’ve read have inspired you, taught you insight, and sparked an interest in Hot/Bikram Yoga.

  Please consider posting a review to share your opinions and experiences. By sharing your review, you not only contribute to common knowledge but also have a significant ripple effect of change and healing in the lives of many readers.

  Thank you for your presence, for your support, and for your willingness to start on this transforming journey. May the knowledge contained within these pages continue to resonate deep in your heart and lead you on your road to overall well-being.

  Once again thanks for reading...

 

You can lend this book to your family, it's free of cost!!

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Books in This Series

  » Yoga For Beginners: Hot/Bikram Yoga: The Complete Guide To Master Hot/Bikram Yoga; Benefits, Essentials, Poses (With Pictures), Precautions, Common Mistakes, FAQs And Common Myths

  » Yoga For Beginners: Iyengar Yoga: The Complete Guide to Master Iyengar Yoga; Benefits, Essentials, Asanas (with Pictures), Pranayamas, Meditation, Safety Tips, Common Mistakes, FAQs, and Common Myths

  » Yoga For Beginners: Restorative Yoga: The Complete Guide To Master Restorative Yoga; Benefits, Essentials, Poses (With Pictures), Precautions, Common Mistakes, FAQs And Common Myths

  » Yoga For Beginners: Power Yoga: The Complete Guide to Master Power Yoga; Benefits, Essentials, Poses (with Pictures), Precautions, Common Mistakes, FAQs, and Common Myths

  » Yoga For Beginners: Vinyasa Yoga: The Complete Guide to Master Vinyasa Yoga; Benefits, Essentials, Asanas (with Pictures), Pranayamas, Safety Tips, Common Mistakes, FAQs, and Common Myths

  » Yoga For Beginners: Kundalini Yoga: The Complete Guide to Master Kundalini Yoga; Benefits, Essentials, Kriyas (with Pictures), Kundalini Meditation, Common Mistakes, FAQs, and Common Myths

 

» Yoga For Beginners: Hatha Yoga: The Complete Guide to Master Hatha Yoga; Benefits, Essentials, Asanas (with Pictures), Hatha Meditation, Common Mistakes, FAQs, and Common Myths

  » Yoga For Beginners: Ashtanga Yoga: The Complete Guide to Master Ashtanga Yoga; Benefits, Essentials, Asanas (with Pictures), Ashtanga Meditation, Common Mistakes, FAQs, and Common Myths

  » Yoga For Beginners: Prenatal Yoga: The Complete Guide to Master Prenatal Yoga; Benefits, Essentials, Pranayamas, Asanas (with Pictures), Common Mistakes, FAQs, and Common Myths

  » Yoga For Beginners: Kripalu Yoga: The Complete Guide to Master Kripalu Yoga; Benefits, Essentials, Asanas (with Pictures), Pranayamas, Meditation, Safety Tips, Common Mistakes, FAQs, and Common Myths

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