Yoga is an ancient practice that is comprised postures, breathing exercises, chanting and more. Bikram yoga is a style of yoga the includes 26 specific poses that are done in a room that has a temperature of 100-degree Fahrenheit. The sequence was created by Bikram Choudhury from India, who suggested the sequence be done every day for optimum health.
Poses 1 to 8
Choudhury claimed that the 26 postures would work every muscle, tendon, organ in the body. The series starts out with some pranayama, or breath work in Standing Deep Breathing Pose. It continues to Half Moon Pose, with the arms stretched overhead, leaning the upper body to each side and then bringing hands to feet. Next is Utkatasana, also known as Chair or Awkward Pose, which is done by standing up with knees bent and arms straight ahead. Eagle Pose is next, followed by Standing Head to Knee Pose and Standing Bow Pulling Pose. Balancing Stick Pose, sometimes known as Warrior III, follows that, and Standing Separate Leg Stretching Pose rounds out the first eight poses of the series.
Poses 9 to 15
The well-known asana of Trikanasana, or Triangle Pose, is the ninth pose in the series. From Triangle, step the legs wide to about 3 or 4 feet apart and bend over with hands to the ground for Standing Separate Leg Stretching Pose. Next is the standing balancing posture of Tree Pose and Toe Stand Pose. Students can then take a little break in Savasana by lying down on their backs. Wind-Removing Pose is then done by drawing the knee to the chest one at a time, which is then followed by a quick situp where students exhale rapidly twice.
Poses 16 to 26
Students then roll on their stomachs for Bhujangasana, or Cobra Pose, which is done by lifting the torso off the ground while keeping palms directly under shoulders. Students then bring the arms under the chest and lift legs off the ground for Locust Pose. Full Locust Pose is then done by lifting both arms and legs completely off the ground while the belly stays flat. Dhanurasana, or Bow Pose, follows that for some deep core work and backbending, followed by Fixed Firm Pose. Students can then rest in a little in Half Tortoise Pose, sometimes known as Child's Pose. Camel and Rabbit Pose are next, which both stretch and open up chest and back. Students then come back to the floor for a forward fold of Head to Knee Pose, followed by a gentle twist of the spine in Spine Twisting Pose. The series finishes off with a rapid breathing exercise of Khapalbhati or Blowing in Firm Pose.
Considerations
According to Bikram yoga, the heated room is required because of the belief that a warm body is a flexible body. Before you can transform the body from the inside out, it needs to become soft, and then reshaping can happen. It can also help to flush out all the toxins from the systems within the body because sweat causes impurities to exit the body through the skin. Bikram yoga studios as well as the instructors need to be certified and pass certain guidelines given by Bikram's College of Yoga.
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