Discover the life-altering Bikram yoga benefits
My introduction to Bikram yoga is still fresh in memory. I entered in a very self-assured way, given to my regular gym routine, and was instantly deflated by the 105 degrees of heat. “This is just the warm-up?” I wondered, and looked at the other pupils, who lay drowsily on their mats. An hour and a half and what had seemed a gallon of sweat later I stumbled out feeling at once too tired and too alive to be seen in years.
It was a hard, lovely initiation into a practice that would have an extensive, fundamental effect on my perception of what my body and mind could do. I am not here to sell you a miracle, I am here to tell you about the actual, physical benefits of Bikram yoga that I have been able to experience first hand and supported in part by the science of why this particular set of 26 poses and two breathing exercises in a hot room really works as well.
What Exactly is Bikram Yoga? A Beginner’s Blueprint
Now we must get our facts straight before we start on the good stuff. Bikram Yoga is a variant of hot yoga that was invented by Bikram Choudhury during the 1970s. It is also distinguished by a set of postures that are fixed in 26 positions and two breathing exercises, which is practiced in the room, where the humidity is 40 percent and the temperature is about 105degF (40degC).
Each lesson lasts 90 minutes and the content of the lesson is the same across the board: you could be in New York or California, but you will hear the same instructions. This consistency is key. It will enable you to judge yourself in an actual real sense and not the other person on the mat beside you. In my case, this predictability turned into a kind of moving meditation a 90-minute escape out of the hustle and bustle of day-to-day life where my only responsibility was to listen to the instructor and to breathe.
Top 10 Bikram Yoga Benefits you can not afford.
Why then expose yourself to the heat? The rewards, which I discovered, are deep and multi-dimensional, affecting your muscles, and even your mind.
A Deep, Detoxifying Sweat
This is the most evident advantage. More than you ever imagined you could, you will sweat. Although the scientific community continues to seek to define the full scope of the so-called sweating out the toxins, what I can guarantee is the sense of cleanliness.
This excessive sweating aids in clearing up the impurities with the aid of the pores and clarifying the skin. An International Journal of Yoga review in 2018 has recorded thermoregulatory sweating during heat exposure to aid in sweat disposing some amounts of heavy metals and BPA.
Excellent Flexibility and Range of motion.
The heat is as though a pre-warm to your whole body. It also enables your muscles, tendons and ligaments to stretch more thus lowering chances of injury a great deal. Pose I never even thought of trying in a regular studio would be available after several weeks.
The heat will be softly tempting your body to become more open allowing deep stretches to be safe and more effective. I could see my fingertips approaching my toes in Standing Head-to-Knee pose each week, and this was a noticeable indicator of improvement that kept me going.
Greater Strength and Muscle Tone.
Do not be deceived by the slow and calculated movements. Maintaining such poses over a long duration especially during hot weather is a laborious undertaking. Such poses as Awkward Pose or Triangle Pose demand enormous muscular strength. You are not lifting weights, but you are working on your own weight to develop long- lean muscle. My strength, especially the core strength, in particular, shot up, which helped me to improve my posture and get rid of lower back pain.
A Turbocharged Circulatory System.
Bikram yoga is an advanced course on the heart and blood vessels. The heat makes your heart strain more in cooling the body and in real sense the cardiovascular system is receiving a very intense workout. At the same time, the targeted poses will squeeze and squeeze various body parts and will also serve as a milking effect on your veins and arteries. The combination enhances circulation to all body organs and cells with blood which is rich in oxygen.
Joint Health and Pain Relief
This could be your solution in case you have sore joints. The work allows one to feel better with the heat and the positioning of the body supports the muscles surrounding the joints better. In my case, the pain in the knees that I had developed over the years due to running was almost gone. One of those cases was the case study published in the Journal of Alternative and Complementary Medicine which followed a woman with chronic knee osteoarthritis.
She claimed that following a regular Bikram routine the pain level was significantly lower and her performance of daily chores was considerably better as she was much stronger and more flexible around the joint.
Headstrong and Undisturbable Concentration.
In my case, this was the most transformative among the Bikram yoga advantages. The room is hot. Your body is screaming. Your head is crying you to go. How to breathe through that pain, how to be in the moment, and how to find some calmness in the process is an art that carries over into the non-studio life. When you already know how to remain cool when you are under pressure, that huge work presentation or the hectic discussion you are going to has to be less daunting.
A lot of Stress Reduction.
The extreme physical activity causes you to live now and form a moving meditation. You would also not be able to worry about the to-do list when you are busy balancing on one leg. This, along with intensive, diaphragmatic inhalation, triggers the parasympathetic nervous system – the rest and digest setting of your body. I always walk out of the classroom in a clear and peaceful state of mind that takes days to disappear.
Better Sleep and More Energy
My sleeping patterns became normal almost instantly after a regular practice. The physical fatigue after classes, as well as the decrease in stress, allows falling into sleep and maintaining it easier. And, despite what you may think, you do not leave exhausted after that, on the contrary, you are awake and lively. After-work lapses were something of the past.
Weight Control and Metabolic Enhancement.
Bikram is a very intense calorie burner at 90 minutes. It depends on the number of calories you can burn. However, the actual burning aside, the practice also assists in balancing your endocrine system used to manage hormone creation and metabolism. In the long run, it may help you manage your weight more efficiently and have a more positive attitude towards your body.
There is a strong sense of community.
Attending a hot room regularly over a week with the same people, makes an original connection. There is a tacit agreement and agreement. When one of you is making progress, you nurture the other, and as a result of that, a strong sense of belonging is created, which is difficult to obtain elsewhere.
My First Class: What I Wish I Had Known.
In order to spare you some of my greenhorn errors, the following is my indispensable guide:
Hydrate, Hydrate, Hydrate: Begin the day before your class by drinking a lot of water.
Don’t Eat a Heavy Meal: It is ideal to have a light snack 2-3 hours before.
Bring the Right Gear: This is a yoga mat, a large towel that you must place on top of your mat (believe me), and a large bottle of water.
Stay in the Room: No, no matter how tough it gets, attempt not to leave. Just sit or lie upon your mat. The psychological triumph of remaining to the end 90 minutes is gigantic.
Listen to Your Body: It is not bad to take a knee. The conversation is not a command but a suggestion. Your practice is your own.
Frequently Visited Questions (FAQs)
What is the number of times in a week that I need to attend Bikram yoga to achieve results?
To see any observable progress in adaptability, force and clarity of mind, I suggest to target 3-4 times per week. With this frequency, your body adapts and builds up the benefits without exposing you to the possibility of burnout.
Can Bikram yoga be practiced by new students?
Absolutely! Everyone was a beginner once. The set language is literally ideal when you are a beginner and it takes you through each and every step. All you need to do is take it slowly and keep your body in check, speak to the instructor about your special injuries or concerns in advance before coming to class.
How is Bikram Yoga different than other forms of hot yoga?
The original is Bikram, which has a fixed series of 26 poses and two breathing exercises in a 105deg F room. The sequences, temperatures, and structure of classes may be different in other types of hot yoga such as Vinyasa or Power Yoga that are practiced in a heated room.
I’m not flexible at all. Can I still do it?
This is what I hear the first, and my reply is always the same: Circumcised! It is precisely the reason why you have to come. The heat is meant to assist the rigid individuals in getting range of motion without any harm. You will be surprised to see how fast your body will react.
What should I wear?
For men, shorts or swim trunks. Among women, a sport top and pair of shorts or a bathing suit. Little clothes are good–you will be hot as thieves. Long, thick pants or cotton t-shirts are to be avoided.
The Last Sweat: Do You Like Bikram Yoga?
My experience with Bikram yoga has been both a challenge and rewarding undertaking that I have made to myself. The Bikram yoga advantages are much more than the physical. It is something that will make you resilient, patient, and self-compassionate.
It is not about being the best in the room; but is being better than you were yesterday. When you are willing to open the door to a stronger, calmer and more powerful you, the hot room will be there. All you have to do is show up.