Bikram Yoga Pose

Bikram yoga consists of a series of poses, also called postures or asanas, which are carried out in a room heated to approximately 100 degrees. This style of "hot yoga" is not for the faint of heart, as the poses are both intense and potentially painful. Before guiding others through these intense and controversial poses, Yoga instructors must complete specific training in the Bikram yoga method.

Postures

Bikram yoga consists of 26 postures, as well as two additional breathing exercises. The first twelve Bikram poses are standing poses that stretch different parts of the body, with names such as the half moon pose, the tree pose and the awkward pose. After the initial 12 standing poses, the remaining poses in the Bikram asana sequence are performed either sitting up or lying on the floor. In 2003, Bikram yoga creator Bikram Choudhury successfully copyrighted his asana sequence, prohibiting instructors not trained by Bikram from copying his postures or creating derivative sequences.

The Bikram Series

Trained and certified Bikram yoga instructors stress the importance of following the correct sequence when performing Bikram yoga. Bikram's 26 postures are always performed in the same sequence, starting with the standing poses then moving on to the seated and lying poses. In order to push your body a little further through the poses, each pose is repeated twice in the sequence. When performed according to Bikram's official method, a full Bikram yoga series takes approximately 90 minutes to complete.

Benefits

According to Bikram's Yoga College, the official headquarters of Bikram yoga, Bikram yoga's 26 asanas "move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as Nature intended." Bikram claims that regular sessions can help you maintain proper weight and muscle tone, improve your overall health and gain a sense of well-being.

Warning

Critics of Bikram yoga contend that the intensity of some pf the postures combined with the extreme heat can lead to dangerous injuries. In 2005, Robert Gotlin, the director of orthopaedic and sports rehabilitation at Manhattan's Beth Israel Medical Center, told the UK newspaper "The Independent" that he saw as many as five Bikram-related injuries per week. Gotlin notes that several postures put significant stress on the knees and can potentially tear cartilege, while other poses may cause over rotation of the hip. In particular, Gotlin singles out the fixed-firm pose and the toe-stand pose as especially dangerous.

Considerations

Because Bikram yoga poses can potentially cause injuries, see a doctor before attempting a Bikram asana sequence to make sure your body can take it. Additionally, Bikram yoga's extremely hot temperatures make dehydration a risk factor. If you're given medical clearance to perform this version of strenuous yoga, talk to your doctor about how to stay properly hydrated while performing the Bikram series.