The Bikram Yoga College of India certifies yoga instructors in the Bikram style through a teacher training program. Instructors learn the 26 poses of Bikram along with yoga philosophy, Bikram theory and human anatomy. Official Bikram classes do not veer from these 26 poses, which are variations of poses used in other styles. Bikram also includes two breathing exercises. The founder of the style, Bikram Choudhury, popularized his yoga format in the West, during the 1970s.
Purpose
According to the Bikram College of India, the Bikram poses use a "tourniquet effect." Poses work balance and flexibility, while creating pressure in the arteries and veins. As blood is released back into the veins, a flushing effect occurs. Bikram poses also are intended to work out toxins, encourage a balance in hormones and build stronger bones.
Types
Bikram classes start with standing poses such as Half Moon and Eagle. Eleven of the twenty-six poses are standing and six of those challenge balance on either one foot or the balls of both feet. The majority of the other poses bring students to the floor for backbends such as Cobra and Camel, and for back and core strengtheners. Bikram also uses deep stretches such as Fixed Firm Pose, which resembles Reclined Hero, and Spine-Twisting Pose.
Sequence
One of the unique elements of Bikram is not just its adherence to twenty-six poses and no others, but to its particular sequence. Poses are always performed in the same order. The Ashtanga style shares this characteristic, except that it uses three series of poses, with many more contained in each. Classes last 90 minutes.
Heat
Although some studios and gyms offer heated yoga classes, yogis think of Bikram as one of the ultimate formats in which to sweat. Yoga instructors keep Bikram classes at 105 degrees. According to the Bikram Yoga College of India, Choudhury includes a heated room as part of his style to cleanse out toxins, help the muscles stretch and to give students a cardiovascular workout. Rooms include 40 percent humidity as well. The Bikram Yoga Charleston studio asks students to bring one liter of water to all classes.
Considerations
Choudhury encourages beginners to commit to Bikram every day, specifically through the first two months. He also outlines specific guidelines for those who are pregnant or menstruating and high blood pressure. The American Cancer Society warns that sick, dehydrated or pregnant people "may be harmed" by Bikram.
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