Bikram yoga is an offshoot of hatha yoga. It was developed by Bikram Choudhury and consists of 26 postures that are carried out in a specific sequence. This sequence covers the entire body. When done properly, these postures work separately and together to promote flexibility, health and well-being.
Sequence
The proper Bikram yoga sequence begins with standing deep breathing and ends with the kapalabhati breath. The first 12 Bikram yoga postures are done standing up. The remaining postures are done sitting or lying. Each posture is repeated twice and held for a specific period of time. The 26 postures are completed in 90 minutes.
Advantages
When done properly and in their entirety, Bikram yoga postures can help with stress reduction, increased blood circulation and muscle development. Some of these postures, including the standing bow, require that you keep your standing foot straight and your standing knee pointing straight ahead. Many have animal names, including the cobra, which is done by imitating the way a cobra looks before it attacks.
Alignment
The key to proper postures is, according to Bikram Choudhury, "Lock the knee, lock the knee, lock the knee." Alignment is also essential. For postures requiring that the feet are parallel, even a half-inch off in either direction is not parallel. If you are required to bend your knee in a position, such as the triangle pose, and you're unable to bend to the full 90 degrees, it is better to bend one degree and keep your knees over your ankles than bend more and be out of alignment.
Warning
An essential element to performing Bikram yoga postures property is heat. Bikram yoga must be done in rooms that are heated to about 105 degrees and are mirrored on two or three sides. Bikram yoga is challenging and requires patience, persistence and dedication. Before you consider Bikram yoga, it is important to consult a fitness expert or medical practitioner, especially if you have injuries or health issues.
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