Bikram yoga is an intense style of yoga that can be very difficult at first, even for practiced yogis. Bikram yoga is unique in that it is always practiced in a room that is heated to at least 105 degrees F. According to Bikram's Yoga College of India, this not only warms the muscles, making them more flexible and less prone to injury, but it also creates a cleansing sweat that helps flush toxins out of the body. Bikram yoga also always uses the same postures: two breathing exercises, 12 standing poses and 12 floor poses.
Breathe Properly
Even experienced Bikram yoga students can sometimes find it difficult to breathe in the heated room. Focus on proper yogic breathing by inhaling and exhaling through the nose, which helps slow the breath and calm the nervous system. Breathe through the mouth only when absolutely necessary. As your lung capacity and stamina increases, you will find it easier to stay in the poses for longer periods of time.
Listen to the Dialogue
Every Bikram yoga teacher recites a specific dialogue created by Bikram Choudhury, the founder of Bikram yoga. The dialogue explains exactly how to execute each pose. Keep in mind that the Bikram name or approach for each posture may be slightly different than you are used to from other yoga classes. Rather than relying on past experience, listen to your instructor and try to execute each pose exactly as described.
Focus on Alignment
While it may be tempting to push yourself to go as far as possible into each posture, executing a posture incorrectly could detract from or cancel out its intended benefits. It could also lead to injury. Never sacrifice proper alignment for depth in a posture.
Experiment With Different Class Times
If your schedule allows, try taking an early morning class. You may find the postures more difficult and you will have to work harder, but you'll also receive more benefit. After attending morning classes regularly for a while, you may find afternoon or evening classes much easier.
Hydrate
Drink plenty of water throughout the day before your Bikram yoga class to ensure that you are properly hydrated. Failing to drink enough water could result in dizziness or nausea during class and impair your ability to hold the poses. However, refrain from drinking too much during class, which could result in abdominal pains. Yoga instructor Leslie Funk, as quoted in "Yoga Journal," recommends drinking at least 16 oz. of water two hours before class, and drinking 20 to 40 oz. after class.
Be Patient
Like any physical discipline, success with Bikram yoga takes time. Maintaining a regular practice will help you steadily improve. According to the Bikram Yoga Brooklyn Heights website, Bikram recommends that you practice at least 10 times per month.
Expect Setbacks
Don't be surprised if you begin experiencing difficulty with poses that were previously easy for you, or if you go through a period where your practice is harder. Everyone who practices Bikram yoga experiences these setbacks periodically. Your practice will constantly change and evolve, but it will probably never become easy, which is what makes Bikram yoga both a challenge and a rewarding practice.
Member Comments