Bikram yoga is a style of yoga developed by yogi Bikram Choudhury that is practiced indoors in a room heated to 105 degrees. There is a series of 26 postures, several of which are advanced. Although the heat is designed to warm the muscles and help prevent injury, those with prior back injuries should use caution when practicing certain postures. Consult your doctor before trying Bikram yoga.
Cobra
Bikram practitioners follow a set routine of 26 postures. Number 16 in the series is cobra pose. It is practiced by lying flat on the mat, then pressing into the floor with the hands to lift the upper body off the mat. Its name comes from the way your body will resemble a cobra ready to strike when the pose is properly executed. Cobra pose provides a deep back bend, and is designed to strengthen the muscles of the back, arms and shoulders, while improving flexibility in the spine. However, certain spinal injuries may prevent a full back bend. Those with back injuries may try sphinx pose, a gentler back bend.
Locust Pose
Poses 17 and 18 are locust pose, also known as half locust, and full locust pose. Like cobra, you begin lying face down on the mat. Keep your legs straight raising them upwards. In the first variation, the arms are at the sides with the palms pressing into the floor. In the second pose, the arms and hands are extended backwards to resemble a locust's wings. Be sure to make your instructor aware of any existing back injuries. For a modified version of this pose, do not go into full locust, but remain in half locust pose, using the legs muscles to lift, not the back.
Bow Pose
Posture number 19 is bow pose, and is a very deep backbend. Make your instructor aware of any back injuries before trying this pose. You begin lying face-down on the mat. Bend your knees and reach for the ankles with both hands. Pull the feet upward as you raise your legs and front body off the mat. Hold the pose for several breaths. To modify this pose for back injuries, do not go up into full bow pose. Allow your thighs to remain on the mat and pull your feet away from the body, using the legs to lift the front body, not the back muscles.
Camel Pose
Pose number 22, or camel pose, is also a back-bending posture. Begin in a kneeling position with your back straight. Reach for the ankles with both hands, arching the back deeply. Again, let you instructor know of any injuries before attempting this pose. If it causes any pain or discomfort in the back, try a modified version. To modify camel pose, place the hands on the hips and arch back slightly. Do not reach all the way down to the ankles. Keep your legs firm to support the upper body. Pay attention to your body and do not bend farther than is comfortable.
Spinal Twist
One of the last poses, number 25 is not a back bend but a seated spinal twist. Begin sitting on the mat with the right leg crossed over the left. Begin to reach upwards and back with the right hand, twisting to the right. Place your left arm on the outside of the right knee for leverage. Hold this pose for several breaths, then repeat on the opposite side. Twists require a certain amount of flexibility in the spine --- so use caution if you have had any spinal injuries. To modify modify this pose, twist away from, instead of into, the top bent leg.
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