Bikram yoga is a style of yoga that offers over two dozen poses, some more advanced in degree of difficulty than others. Several poses in Bikram yoga may help increase strength and toning, range of motion and function in those who have experienced a spinal injury. Always talk to your doctor about starting a new exercise routine to make sure that the style of exercise you choose will offer optimal benefits.
Stretching
Poses like the hands to feet pose encourage lengthening and flexibility of the spine, helping to reduce stiffness and reduced range of motion in the spine. Muscles, ligaments, and tendons in the back and along the spine benefit from stretching. Stretching floods the body with vital oxygen and nutrients through the blood. Increased circulation may promote healing and function of those muscles as well as offer joint flexibility and function. Perform this pose by standing with your feet shoulder distance apart or closer if you can. Hunch forward, sliding your hands down along the front of your thighs until your hands can clasp your shins, ankles or toes.
Increased Flexibility
Bikram yoga poses, like the standing head to knee pose, help increase your flexibility and range of motion. You can start this pose by sitting on a bench or by extending one foot forward in front of the other. Stand with your left foot planted firmly in the floor. If you can, place your right foot on a bench or table and lean forward, grasping the toes of your right foot. Bend forward, trying to reach your forehead to your knee. Only go as far as you can without causing pain. Don't bounce.
Spine Strengthening
Postures like the standing deep breathing or Pranayama pose offer posture-improving stances that help lengthen the spine and offer you a method of concentrating between the mind and body connections. The deep breathing pose can be done standing on both feet, or with one foot raised and placed against the opposite shin, knee or thigh in variations of the tree pose. This position helps strengthen and tone the lower back and abdominal muscles, leading to greater trunk stability and support.
Low Impact Toning
Poses like the half moon pose and the hands to feet pose serve to increase your stability and balance, lengthen and tone your back muscles and add lower body strength. Learn proper form and stretch or bend only as far as you are able without causing pain. The half moon pose allows you to lean slightly to the left or right from a standing pose. The hands and feet pose is done sitting down, legs out in front of you and close together. Suck in your abdominal muscles and lean forward. Place your hands on your knees, shins or grasp your toes with your fingers, pressing your forehead down toward your knees.
Member Comments