Bikram yoga is one of the more popular forms, and regular practice can help improve your strength, flexibility and overall sense of well-being. However, if you are pregnant, have any joint conditions, chronic pain or other limitations, you can still practice, but you may need to modify the postures. If you have specific concerns, first check with your doctor to make sure Bikram yoga is safe for you to do. Also make sure to share those concerns with your instructor, who can monitor you while in the actual poses.
Step 1
Limit your range of motion in Awkward Pose by going only as deep as you can without pain. Bikram yoga believes in practicing 26 specific poses to help improve strength and flexibility and balance out the body, according to Bickramyoga.com. However, some of the traditional poses can be hard on your knees. Awkward Pose, which is a deep squat done with lifted heels, may not be a good option if you have knee issues.
If your knees are sensitive, do this posture by keeping the heels on the floor and only dropping the buttocks as low as you can without causing knee pain. Even if you can go lower, do not drop your buttocks lower then knee height. Spreading your feet wider apart also takes pressure off your knees. If your leg muscles are weak, place your hands on a chair or counter so that your arms take some of your weight as you lower.
Step 2
Use a block to do Triangle Pose. This pose is performed in many other styles of yoga in addition to Bikram yoga. It takes a lot of strength and flexibility to place your lower hand on the floor. In addition, the goal of yoga is to open the body, so bending and pulling your upper shoulder forward just to get your hand on the floor is not optimal.
Using a yoga block can help you get into a better position until your flexibility improves. Stand up straight with the legs wide apart and turn your right foot out. Bend your right knee and side-bend to the right. Instead of bringing your right hand to the floor, Jason Crandell from Yoga Journal suggests placing your hand on a block or a hardcover book located on the outside of your right foot. If a block is not high enough, rest your right hand on the seat of a chair.
Step 3
Use a chair for seated forward bends. Seated Head to Knee Pose helps improve flexibility in your low back and hamstrings. But it can be challenging if you are tight, obese or pregnant. If you are pregnant, avoid traditional heated Bikram classes because they may raise your body temperature too high, says MayoClinic.com. In addition, being overweight or pregnant can make it uncomfortable to do seated forward bends, which place pressure on your belly.
Try sitting on the floor with a chair facing you and as you bend forward, place your hands on the seat of the chair instead of the floor. With each exhale, relax your low back and reach out from your hips to lengthen the body versus just rounding forward.
Step 4
Use a pillow when performing Locust Pose. Locust pose involves lying on your stomach and lifting both legs up off the floor at the same time. This pose strengthens the low back and buttocks muscles, which can help to relieve back pain. However, arching the back and lifting both legs can be painful or difficult if your back muscles are weak. To make this pose easier, lift one leg at a time. When you get stronger, move up to lifting both legs together. Placing a pillow under your hip bones helps limit how far your back can arch, which can make this pose more comfortable. Make sure to tighten your abdominal and buttocks muscles as you lift to take pressure off the back. If you are unable to hold the leg up, place a yoga block under the hip bone of the lifted leg and just focus on tightening the muscles.
Tips and Warnings
- Always move slowly and remember to breathe and relax into the pose. Go only as far as you need to create a light stretch and do not push to the point of straining.
- Pain is a signal that something is wrong. Never work to the point of pain and always check with your doctor if you are not sure a posture is appropriate to do.
Things You'll Need
- A yoga block
- A sturdy chair without arms
- A small pillow
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