Your Bikram Yoga Asanas Guide
Climb into the fire and find out the strong course thousands of people use to reborn mentally and physically.
It is something to imagine a practice that puts your body to the test, relaxes your mind and makes you find a stronger version of yourself each time you go on the mat. This is what I have done with the 26 Bikram Yoga postures. It is not just a workout, it is a moving meditation in a heated room, which has changed my life. In case you are wondering of this organized sequence of poses, you have arrived at the correct location. I am deconstructing all I have studied about this strong sequence.
26 Bikram Yoga Asanas, What Are You?
Bikram Yoga is a particular type of hatha yoga which was created by Bikram Choudhury. It is characterized by three main components: a set of 26 postures (asanas) which are fixed and two breathing exercises, a classroom heated to 105degF (40.6degC) with 40 humidity and a standardized instructional dialogue .
Each 90-minute lesson will follow the same pattern, starting with an exercise of standing deep breathing and working through the rotation. This uniformity belongs to the magic–it enables you to gauge your own advancement, mental and physical, with great accuracy.
The two terms, Bikram Yoga and hot yoga may be used interchangeably, though one differentiates. Although the original form of hot yoga is Bikram, with its fixed set of poses, now the term hot yoga can refer to any type of yoga practiced in a heated room, with or without changing poses, music, and different temperatures.
The Science of Sweat: The Heat Worked.
My initial assumption was that the heat was the greatest challenge. Now, I see it as a powerful tool. The warm atmosphere is known to be a way of preparing the body to move, it is safer to stretch and work towards more movement range.
But the advantages lie deeper than that of feeling loose. Scientific studies are beginning to support what practitioners have always believed to be true. An examination of the published researches revealed that Bikram yoga can enhance the lower body strength, range of motion and balance in normal adults. According to other studies, it can also be used to raise glucose tolerance, bone mineral density, and arterial stiffness, although larger studies are still pending.
The heat also encourages excessive sweating that may enhance the circulation and support the inside out nourishment of the skin. Moreover, the procedure requires certain amount of mental concentration which proves to be highly effective in alleviating stress. This can be backed by research that has associated Bikram yoga to fewer depression symptoms and enhanced mindfulness.
An In-depth Exploration of the 26 Postures, and 2 Breathing Exercises.
The order is carefully calculated to work all parts of the body in a systematic manner. These are some of the foundational asanas of Bikram Yoga, and their main benefits .
The Standing Deep Breathing (pranayama)
That is the way each class starts. It aims at increasing capacity of the lungs, the opening of the cervical vertebrae and also assisting in the regulation of blood pressure. In my case, it is the time to calm my mind and get ready to see what is up the road.
Half Moon Pose (Ardha-Chandrasana) and Hands to Feet Pose (Padahastasana).
It is a side-bending posture which instantly begins to engage the core. it is wonderful in fat reduction about the waist, hips, and belly, and improves the flexibility of the spine.
Awkward Pose (Utkatasana)
And what a pose it is!–but do not rely on the name. It is made up of three sections that highly develop the legs, calves and hips. It also enhances blood flow in the knee area and the ankle area as well.
Eagle Pose (Garurasana)
A posture that will assist in concentration. It helps in releasing tension on the neck and shoulders, enhancing body flexibility in joints and has been known to positively affect the reproductive system.
Standing Head to Knee Pose (Dandayamana- Janushirasana )
This is a pose that is a test of perseverance. It tightens the muscles surrounding the knee, enhances circulation and massages the digestive and reproductive system.
Standing Bow Pulling Pose (Dandayamana-Dhanurasana)
This is my attitude in developing patience. It enhances cardiovascular performance, makes the spine and rib cage more elastic, and it removes abdominal obesity.
Balancing Stick Pose (Tuladandasana)
This is a human arrow pose. It enhances blood circulation in the body, and builds up the heart muscle, as well as tightens the arms, hips and thighs.
Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana).
An awesome forward bends which eases the hip and blood flow to the brain. It also assists in stimulating the organs of the abdomen, and it can overcome constipation.
Triangle Pose (Trikonasana)
It is also referred to as the master pose and it is an advanced pose that tightens the thighs, slim the waist and is believed to correct any chemical imbalance within the body. It works on many systems, such as circulatory, digestive, immune, reproductive ones, simultaneously.
Toe Stand (Padangustasana)
The other balancing pose which builds psychological and mental force particularly patience. It works especially well with arthritis and gout pains in the legs as well as in strengthening the abdomen.
Corpse Pose (Savasana)
It is the rest posture which is between each floor posture. It also enables the body to internalize the goodness of the practice, decreases stress and lowers heart rate. It is so easy and yet essential.
Wind Removing Pose (Pavanamuktasana)
This pose, as the name suggests, aids to get the buildup of gas out of the system. It helps in massaging the colon, enhancing hip flexibility, tightening the abdomen and hips.
Cobra Pose (Bhujangasana)
The spine fortifying series first on the floor. It enhances the flexibility at the spine, eases backache and stimulates faster flow of spinal fluid.
Locust Pose (Salabhasana)
This position tightens up the whole backside of the body. It is superb in the lower part of the back, in the buttocks, and the hamstrings, as well as in rejuvenating the thyroid gland.
Full Locust Pose (Poorna-Salabhasana)
It is more advanced form of the Locust pose that gives the spine a stronger compression and enhancement.
Bow Pose (Dhanurasana)
It is a backbend that opens up the entire front body. It enhances the performance of the intestines and other organs of the abdomen and works wonders with regards to fighting slouching.
Fixed Firm Pose (Supta-Vajrasana)
Ankle and deep knee bend which is superb in lubricating the joints of the lower body and averting such conditions as sciatica and gout.
Half Tortoise Pose (Ardha-Kurmasana)
Extensive forward bend which gives an unbelievable stretch to the shoulders and lower back. It supplies the brain with new blood and provides clarity of the mind and takes away tension.
Camel Pose (Ustrasana)
An intense back bending that opens the center of the heart. It squeezes the kidneys, pushes fresh blood to the kidney system and also relieves bronchial issues by widening the rib cage.
Rabbit Pose (Sasangasana)
The counter-pose Camel is the extreme opposite of the Camel, and gives the spine its utmost amount of stretch. It assists in preserving spine elasticity and it is capable of relieving cold as well as sinus problems.
Go to Head to Knee Pose (Janushirasana) & Stretching Pose (Paschimotthanasana).
Both these forward bends are intense stretches of the hamstrings and the sciatic nerves. They assist in the regulation of blood sugar levels, enhancing the working of a kidney and boosting the immune system.
Spine Twisting Pose (Ardha-Matsyendrasana)
This is the last of the series of poses and one of the most gratifying ones. It pulls out the spine, which makes it more elastic and rubs the important organs such as the liver, kidneys, and the pancreas.
Blowing in Firm Pose (Kapalbhati in Vajrasana)
The last breathing drill is in the form of fast strong breathing. It is an invigorating breath, which builds up abdominal organs, thins the waist, and cleanses the lungs.
Who Should Try Bikram Yoga? It Could Be More People Than You Think.
The most beautiful thing about this yoga is that it is accessible. Students of all types come to my studio–former professional athletes and those who have gone straight off the couch. The one is fit and the other is unfit and it fits all between.
The heat however, stresses the body. Professionals recommend that patients with some pre-existing conditions should see a doctor prior to attempting taking a course. This includes people with:
Heart disorders such as coronary heart disease or previous arrhythmia problems.
Kidney disease, chronic or kidney stones.
Uncontrolled high or low blood pressure.
The history of fainting or heat intolerance.
Hot yoga is also not usually recommended to pregnant women because it puts an extra strain on the body.
My Best Advice on the first Bikram Yoga Class.
The first class was very daunting when I walked into it. The following are what I would have liked to know so that the experience is smoother:
Hydrate, Hydrate, Hydrate: Take lots of water during the day before your class, not necessarily just on the morning. You can bring a huge container of water and think of an electrolyte drink that will replace what you will lose during sweat.
Eat Light: Do not have a heavy meal 2-3 hours before the class. Introduction- Studies have found out that a light snack such as a banana approximately an hour before provides enough energy without causing nausea.
Dress to Be Hot: Wear breathable light-weight exercise wear. You will sweat a lot and it is better to use fabrics that wick water.
Bring a Mat and Towels: You will have to bring a yoga mat and one or more giant towels to cover the mat, to avoid slipping. That is a good idea to have an additional towel on your face and hands.
Listen to Your Body: This is the greatest rule. There is nothing wrong with sitting back and resting in Savasana in case you feel dizzy, lightheaded, or nauseated. The goal is not to do all the poses perfectly on the first day, but to be able to remain in the room.
Frequently Asked Questions (FAQs)
Is Hot Yoga identical with Bikram Yoga?
Not exactly. The original form of hot yoga is Bikram Yoga whose sequence of 26 postures and two breathing exercises in a room heated to 105degF are fixed. Hot yoga has become a generic term to describe any type of yoga that is performed in a heated room, and may consider other postures and temperatures.
I’m not flexible at all. Can I still do Bikram Yoga?
Yes, absolutely! The practice is level appropriate. The practice brings about flexibility rather than requiring it. The heat also allows your muscles to stretch in a safer way, and hence be more flexible in the long run.
Can one safely practice in such a hot room?
Yes, in the case of most healthy individuals. With time, the body becomes used to the heat. Nevertheless, it is important to pay attention to your body, drink plenty of water, and take a nap. In case of any health issues, you need to see your doctor first before your first class.
What is the number of calories I am able to burn during a class?
Studies indicate that the amount of calories burned can be high. According to one study, a 90-minute Bikram yoga session can help men and women burn up to 460 calories and 330 calories respectively.
What if I can’t handle the heat?
It is natural to experience the first shock. Heat acclimation is an activity that might take weeks of regular practice. Most studios also have warmer classes coming in at approximately 10 degrees cooler which also is a great option and can be a good way to get used to increasing your tolerance.