Bikram yoga, or "hot yoga," is a copyrighted series of 26 postures and two breathing techniques introduced to the West by Bikram Choudhury in the 1970s. Bikram yogis practice the 90-minute routine in studios heated to about 105 degrees F with 35 or 40 percent humidity. According to Bikram, the heat facilitates deeper stretching and helps detoxify the body through sweat. Bikram recommends creating similar conditions if you practice at home to ensure the safety and effectiveness of your postures. If possible, practice in a space heated to at least 100 degrees F. Get your doctor's OK before you practice hot yoga.
Step 1
Obtain an audio recording of the Bikram yoga dialogue. The Bikram website offers a CD for sale, as do most Bikram studios, and the full dialogue was available for download on iTunes at the time of publication. If you are already familiar with the sequence, you can also record the dialogue yourself, using the book "Bikram's Beginning Yoga Class" as a reference.
Step 2
Select a practice space that you can heat to the proper temperature. Bikram suggests using a space heater in a bathroom, if you have one large enough. A small den or bedroom will also work. If you live in a hot enough climate, you can simply practice outdoors in a shaded area. You will need a space at least 8 feet square to allow for extension of your arms in all directions. If you can't or prefer not to practice in a heated space, Bikram advises you to "move more slowly and carefully, and breathe more deeply into the postures."
Step 3
Set up your full-length mirror so that you can see most of your body while practicing. You will use the mirror to make sure you maintain proper alignment in the postures. Lay your mat in front of the mirror and cover it with the towel.
Step 4
Heat your practice space to about 100 degrees and monitor the heat with a thermometer. Adjust your heater settings between postures if needed.
Step 5
Start the recorded dialogue, stand centered on your mat facing the mirror, and begin. Do not drink water during the first three poses, but you may sip water between postures any time after "eagle pose," or after Bikram announces "party time."
Tips and Warnings
- Longtime practitioners of Bikram yoga can practice a home version of a silent class, moving through the postures without audio accompaniment. If you practice outdoors under the right lighting conditions, you may be able to use a sliding glass door for alignment in place of a mirror.
- Be sure you are well-hydrated. In a "New York Times" article on hot yoga, Dr. Catherine Compito, an orthopedic surgeon specializing in sports medicine at New York-Presbyterian Hospital, says, ''Drinking before, during and after is really the way to go here.'' Do not push yourself as hard at home as you might in a Bikram class. Stretch only as far as is comfortable and come out of the postures early if you feel fatigued or lightheaded. If you feel nauseated during practice, lie down in savasana, or "corpse pose," until the feeling passes. If you are very uncomfortable, stop practicing and check with your doctor.
Things You'll Need
- Tape recorder, CD player or mp3 player
- Space heater
- Thermometer
- Yoga mat
- Bath or beach towel
- Water
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