Bikram yoga is a system of 26 traditional poses performed in a particular sequence. Because Bikram is always performed at around 105 degrees Fahrenheit, it is often referred to as hot yoga. Bikram yoga poses can be challenging, especially in such intense heat. It is important to be careful about how you approach this type of yoga practice.
Correct Practice
There are a variety of tools available for learning Bikram yoga poses at home, including books and DVDs. However, some of the poses such as the standing bow pulling and the spine twisting pose are difficult to perform correctly. To safely get into these positions, it is important to learn from a certified Bikram yoga instructor. If you cannot find a Bikram instructor in your area, it is possible to learn the poses from a book or video, but you should proceed slowly and carefully.
Sequence
Bikram Choudhury, the founder of Bikram yoga, selected the 26 postures of his system from the traditional repertoire of hatha yoga. His goal was to work the entire body in a comprehensive way, moving from one pose to another in the same sequence every time. Other styles of yoga sometimes vary the order in which the poses are performed, but Bikram never does. If you believe in the benefits of Bikram yoga, you should always do the 26 poses in the order in which they are presented by your book, video or instructor.
Pacing Yourself
Because Bikram yoga is always practiced at very high temperatures to make the body more flexible and to sweat out toxins, it is common for beginners to find the practice difficult. When you are holding a Bikram yoga pose, you can expect to sweat profusely and possibly even feel nauseous or dizzy. It is considered acceptable in a Bikram yoga class to sit on the mat or even lie down if you need to. Your ability to perform the poses should improve with practice. Some of the poses also offer a chance to rest. In the dead body pose, you lie flat on your back. In the situp pose, all you do is sit up.
Safety
Heat index is a measure of how hot the environment feels when humidity is taken into account. The heat index can be significantly higher than the actual temperature. Exerting yourself in such high temperatures can be dangerous. To protect yourself against the risk of heatstroke, drink plenty of water before you practice Bikram yoga poses. Drink coconut water or sports drinks during practice. Watch for danger signs such as nausea, headaches or impaired mental functions, and don't hesitate to lie down or get out of the studio if you think you need to. You can also put a wet towel or washcloth on your skin to help you cool down.
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