Bikram Yoga is an intelligently designed sequence of 26 postures (asanas), practiced for 90 minutes in a heated room of 35 to 42 degree celcius with a humidity of 40%.
The increased room temperature aids in warming the muscles and increasing the flexibility of the body tissues, allowing for deeper stretching and helping to prevent injury. Toxins are released through the breath and skin by sweating. The end result is an unparalleled feeling of mental and physical well-being and relaxation.
Bikram Yoga is the best way to lose weight and get in shape for people of all ages and abilities, especially beginners. You can burn 600 to 1,000 calories per class at Bikram Yoga Middle East, depending on your work rate. Bikram Yoga works 100% of your entire body, from the inside out.
The series of stretches and compressions exercise your muscles, joints, ligaments, tendons, organs, nerves and glands. Upon release of a posture, fresh oxygenated blood travels through and rejuvenates the vessels and tissues that were being compressed.
Bikram Yoga is an effective lifestyle component for losing weight and increasing your overall health and well-being. Bikram Yoga is also effective in rehabilitating old injuries and complementing peak performance training.
The poses work synergistically to return the body to a balanced state. Yoga assists to build energy and flexibility. These postures have a tourniquet effect which effectively stretches, squeezes and massages the internal organs, hence flushing out the cardiovascular system. The well-maintained body is self- regulating and self –adjusting.
As we are, our muscles tend to stiffen, creating more pressure on the joints. Regular stretching prevents this gradual stiffening and joint deterioration, which is why yoga has such a rejuvenating effect.
All classes are 90 minutes. Please allow for the full 90 minutes, and do not leave the room before the end of the class. If you absolutely must leave your mat, leave and return quietly, between postures. Place your mat so that you can stand and see yourself in the mirror, and spread your towel on top of the mat. Avoid standing directly in front of another student who was here before you. No talking allowed in class and constant wiping.
Generally, no water is taken until after the third posture (Eagle Pose – Garurasana). After this you may drink if necessary. Sip only a small amount, and please only drink between postures to avoid distraction. To avoid becoming dehydrated in class, consume adequate water daily. An adult human requires at least 64 ounces of drinking water a day.
If you feel overwhelmed by the heat or too tired to go on, please pause for a while. Calm your breath and heart rate at first by standing still, and breathing in and out though your nose. Deliberately slow your breathing down. If you really have to sit down, then be careful to rise slowly when you are ready to rejoin the class. Even if the posture has started, rest if you need… we’ve all spent time on the floor at some stage.
Tips for your Yoga Practice
Throughout the class, we do a posture, rest again, and then move on to another posture. Just take it one posture at a time. Every posture is different, and each requires different aspects of strength, flexibility and balance. You will find some postures easier than others, but you will get the benefits by doing the best you can in each posture: listen to the instruction, concentrate on alignment, work to the point of discomfort but never pain.
Do not hurry to push yourself: strength, balance, flexibility and focus come much easier when the mind is relaxed.
Your body doesn’t lie. Don’t judge or criticize. Let your body be your teacher, and learn from it.
Minimize your movement between postures – just breathe and be still. Extra movement wastes energy, and can be distracting for others.
After The Class
Stay in the room in the final relaxation pose (Savasana) & leave the room in silence
The Next Few Days
New students usually respond in various ways. You may feel energized, or perhaps feel the need to rest. It is normal to feel a little sore and stiff because of the deep stretching. In each case, the best thing you can do is to get back into the yoga room. We suggest you take at least three classes in your first week – you’ll find that you will adapt quickly to the heated room, and you’ll soon get to know the postures. You’ll start noticing the benefits of the yoga within days.
Over the next 10 days you’ll begin to see changes in your strength and flexibility – and probably your attitude as well. People you know will start to notice and comment on the ‘yoga glow’.
Remember, this is your first class; the heat may feel unbearable, and the postures uncomfortable. Please stick with it. Yoga is a practice… the benefits come from frequency and persistence.