Bikram yoga is a style of Hatha yoga that includes a sequence of 26 asanas -- also referred to as poses or postures. The Bikram asana series, developed by Bikram Choudhury, includes 13 standing poses and 13 seated poses. These postures are designed to be practiced in a specific order, and in temperatures of 105 degrees Fahrenheit or higher. While the Bikram asanas may offer certain health benefits, exercising in high temperatures is not safe for everyone.
Standing Asanas
There are 13 standing asanas in Bikram yoga. Listed in the order in which they're meant to be performed, the standing postures of Bikrim yoga are as follows: standing deep breathing, half moon pose, hands to feet pose, awkward pose, eagle pose, standing head to knee pose, standing bow pose, balancing stick pose, standing separate leg stretching pose, triangle pose, standing separate leg head to knee pose, tree prose and toe stand pose. During Bikram yoga practice, Choudhury suggests practitioners take their first water break take place following the eagle pose, and afterward as needed.
Seated Asanas
Bikram yoga practice also includes a series of 13 seated, or floor, asanas. These postures should be performed upon completion of the standing asanas, and in the following sequence: dead body pose, wind-removing pose, cobra pose, locust pose, full locust pose, bow pose, fixed firm pose, half tortoise pose, camel pose, rabbit pose, head to knee pose and stretching pose, spine-twisting pose and blowing in firm pose. According to the official Bikram Yoga website, the final seated asana, blowing in firm pose, is the most important posture.
Benefits
According to the American Council on Exercise, the Bikram yoga pose series is a favorite among those who want to increase flexibility, and proponents of Bikram yoga say it is an effective treatment for chronic back pain and certain forms of arthritis. While few clinical studies have examined the specific health claims of Bikram yoga, a study published in "Journal of Strength and Conditioning Research" in 2008 concluded that for young adults, a short-term exercise program including Bikram yoga poses can improve balance, leg strength and leg muscle control. Another study, published in "Chinese Medicine" in 2010, concluded that Bikram yoga may help prevent bone loss in premenopausal women.
Precautions
Although the Bikram series of yoga postures may provide health benefits such as increased fitness and improved bone health, Bikram yoga may be dangerous if you're not used to exercising in extreme heat. Exercising in high temperatures can cause heat-related illnesses such as dehydration and heatstroke. If you have a health condition such as diabetes, heart disease or respiratory disease, consult your doctor before performing Bikram yoga poses in high temperatures. According to MayoClinic.com, Bikram yoga may be inappropriate for children and is not safe for pregnant women.
References
- American Council on Exercise: Yoga at a Glance
- BikramYoga.com: Bikram Yoga 26 Postures
- BikramYoga.com: Bikram Yoga Basic
- "Journal of Strength and Conditioning Research"; Yoga as Steadiness Training: Effects on Motor Variability in Young Adults; CE Hart et al.; September 2008
- "Chinese Medicine"; Bikram Yoga as a Countermeasure of Bone Loss in Women; Apurba Mukherjee et al.; June 2010
- MayoClinic.com; Yoga for Kids: A Good Idea?; November 2010
Member Comments