Is it getting hot in here? The answer would be "yes," if you're attending a Bikram yoga class. In rooms heated to 104 degrees Fahrenheit, students are taught the 26 poses that comprise the Bikram yoga style. Bikram Choudhury drew his poses from the Hatha yoga system and wove them together in such a way as to invigorate, restore and oxygenate blood, tendon, muscle and ligament. Bikram yoga poses are designed to build strength, break down resistance and foster a balanced state of being.
Standing Poses
A yoga practice always begins by standing with your feet rooted to the earth; with your legs and glutes activated; with your spine erect, abs contracted and your head settled directly over your relaxed shoulders. With your posture in correct alignment, your lungs expand fully and your breathing becomes deep and measured. By becoming connected to your breathing and elongating your spine, you are creating a foundation from which to commence your practice. It is from this position that you begin all other standing Bikram yoga poses, which include Standing Deep Breathing, Half Moon Pose and Triangle Pose.
Balancing Poses
While it can be argued that all standing poses promote balance, it is those poses where one of your feet leaves the ground, or when you're using your toes only, that are recognized as balancing poses. All one-legged balancing poses are performed on both sides, to inculcate a sense of completeness and to ensure that the muscles of both your legs are strengthened equally. Bikram's system is designed as a whole body, mind, soul workout; you've achieved your objective if you leave one of his studios in a balanced state. Bikram yoga poses that inspire a sense of balance include Awkward Pose, Eagle Pose, Standing Head to Knee Pose, Standing Bow Pose, Balancing Stick, Tree Pose and Toe Stand.
Twists and Supine Poses
Bikram's 26 poses begin and end with breathing exercises: the first to relax and prepare you, the second to energize. Unlike most yoga styles, which end in Corpse or Dead Body pose, Bikram has inserted this supine posture directly in the middle of the practice. You've spent the first half working on your balance and strength, and are now resting to prepare for the backbends and heart-opening poses. Bikram only includes one twisting pose in his yoga system, but it, like all the other 25 poses, was designed for the maximum benefits. Twists loosen your spine and massage your internal organs. The supine and twisting Bikram yoga poses are Spine-Twisting Pose, Dead Body Pose, Wind-Removing Pose and Blowing in Firm Pose.
Backbends
Backbends are all about conquering resistance. We move through our days facing forward, looking toward an unknown future. We're often hunched; our spines collapsed from the weight of our burdens or from the effects of sitting at our desks all day. It takes courage and a willingness to become vulnerable to enter into a backbend. Bikram backbends proceed in an order from least to most difficult and end with restorative counter-backbends. By your alternately compressing and rounding the spine, your nervous system is being restored to a restful state. The Bikram yoga poses which are backbends include Hands to Feet, Standing Separate Leg Stretching Pose, Standing Separate Leg Head to Knee Pose, Cobra Pose, Locust Pose, Full Locust Pose, Bow Pose, Fixed Firm Pose, Half Tortoise Pose, Camel Pose, Rabbit Pose, Head to Knee and Stretching Pose.
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