Bikram yoga, also known as "hot" yoga, centers around a series of 26 poses performed in a specific sequence in a room heated to a temperature between 104 and 110 degrees Fahrenheit. Performing Bikram poses on a regular basis offers many health benefits, including improved muscle tone, according to the American College of Sports Medicine and the American Council on Exercise.
Yoga-based Exercise
All types of yoga, including Bikram, consist of a series of postures or asanas -- some performed from a standing position, others from a seated or lying position. This modality of exercise approaches the body as a whole, with a focus on centering and calming the mind through the use of yoga breathing or pranayama. Bikram, a mind-body exercise approach to wellness, not only gives your muscles a thorough workout, but enhances flexibility, balance and proper body alignment.
Standing Poses
Tree pose, standing bow, and triangle pose, are three of the 12 standing postures performed in Bikram yoga. During the standing pose phase of a class, balance and proper posture are required to perform the various postures. Standing on one leg, for example, strengthens the muscles in the legs and hips, but also requires strong abdominal and back muscles for balance and alignment.
Floor Poses
Once on the the floor, Bikram yoga takes you through a sequence of 14 specific poses designed to elongate your spine, strengthen your core and improve flexibility. Poses such as camel, bow and cobra, involve extension of the spine which stretches your abdominal muscles while strengthening your erector spinae muscles. Twisting spine pose, also known as "pretzel" pose, opens up your spine while simultaneously stretching your hips and strengthening your obliques muscles located in your waist region.
Benefits
Improved muscle tone is just one of the benefits of Bikram yoga. Regular practitioners often cite decrease in stress, better sleep habits, improved balance and an overall sense of wellness. Although Bikram yoga is a viable choice for strengthening your muscles and improving your flexibility, regular practice does not address your cardiovascular needs. For a well-rounded fitness routine, consider jogging to the yoga studio or hit the elliptical in between your Bikram yoga workouts.
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