Bikram yoga is a series of 24 specific postures and 2 breathing exercises performed in a heated room. Creator Bikram Choudhury developed his patented sequence to systematically work every muscle and internal organ in the body. The heat—typically set to 105 degrees—helps warm the muscles for safer and deeper stretching, promotes improved circulation and creates a purifying sweat.
In Bikram yoga classes, teachers must recite a standard dialogue to ensure poses are taught in accordance with Bikram’s approved methods. No matter where you attend class, as long as it is a certified Bikram yoga studio, the teachers will use the same language and instructions. According to Bikram, the repetition is calming and removes tension of the unknown, allowing you to go deeper into your practice.
Step 1
Listen to the dialogue. Bikram’s dialogue contains precise instructions for executing each pose. If you pay close attention, each class will allow you to refine and improve your practice. Don’t worry if you cannot perform each posture to the extent described by the teacher. The instructions in the dialogue describe the perfect pose, which few students will be able to achieve.
Step 2
Practice proper yogic breathing. Intense exercise in a heated room may make you feel dizzy and short of breath. Your goal during every class is to stay in the room and breathe. Taking deep breaths through your nose will help keep your breath even and increase your focus and stamina.
If your breathing becomes labored, take a break. Sit down if necessary. You may be tempted to breathe through your mouth to catch your breath, but mouth breathing increases activates your sympathetic nervous system, which speeds up your heart rate, reports Authentic Breathing Resources. Breathing through the nostrils inflates the entire lung, which helps reduce the heart rate and calm the body.
Step 3
Focus on proper alignment. Never sacrifice alignment to gain depth in a posture. Incorrectly performing yoga poses can result in injury. As long as you perform the pose correctly, you will receive the intended benefits.
Step 4
Go to your edge. In Bikram yoga, each pose is performed twice. As you enter your second set, go immediately to where you left off in your first set to gain the maximum benefit.
Step 5
Honor your savasana. In between postures, you will have a brief period of corpse pose, or savasana. Bikram yoga emphasizes the tourniquet effect, in which each posture restricts blood flow to certain areas. When you enter into savasana, you allow fresh oxygenated blood to flow in to these areas. After completing a posture, enter savasana as soon as possible, and save drinking or other activities until after the corpse pose.
Things You'll Need
- Yoga mat
- Water bottle
- Large towel
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