Bikram yoga is a series of 26 copyrighted poses developed by Bikram Choudhury. The classes are practiced in a room heated to 105 degrees with a 60 percent humidity index. Bikram calls the studio rooms "torture chambers." The poses range from intermediate to advanced and students are advised to bring a towel and at least a liter of water.
Pranayama
Every Bikram yoga class includes seated and standing pranayama, the Sanskrit term used for breathing exercises, which can be either energizing or calming. The pranayamas used in Bikram classes are designed to heat, detoxify and energize the body. The ending pranayama is practiced in a seated position that aids digestive functioning.
Standing Poses
A series of standing poses is practiced to develop strength, flexibility and balance. In Bikram classes, the poses do not flow together in a sequence called vinyasa. In other styles of yoga, teachers guide their students through a sun salutation vinyasa to link the poses together with the breath. In Bikram classes, the poses are performed statically, in order and without linking poses. Some examples of Bikram standing poses include standing stick pose, standing bow pose, eagle pose, triangle and standing head to the knee pose.
Twists
Twists are designed to massage the upper- and lower-back muscles, realign the spine and detoxify the body. Twists should not be performed on a full stomach and should always be practiced to the right side first to mimic the movement of the digestive system. Head to the knee pose and spine stretching pose are the two twists practiced in a Bikram class. Both twists are practiced at the end of the class when the muscles are limber and warm.
Backbends
Backbends are performed in the middle of the Bikram class. Backbends are designed to strengthen and stretch the back muscles. A strong, limber back helps with balance and posture. The sequence moves in a logical order from baby backbends to more advanced backbends. The sequence starts with cobra pose and moves to locust pose. It finishes with a full locust pose variation and bow pose.
Inversions
Inversions such as downward-facing dog, shoulder stand and headstand are not included in the standard 26 Bikram yoga postures.
Considerations
Always speak to your physician and a knowledgeable yoga teacher before joining a Bikram class. The class is not always appropriate for beginners or individuals sensitive to heat. Heatstroke and muscular injuries are two risks involved with a Bikram yoga class.
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