What is bikram yoga?

Bikram Yoga is a modern form of yoga characterized by the conditions of very specific sessions: the temperature of the room must be forty degrees and the air must be humidified to forty percent, so it is very difficult to practice bikram yoga at home  in those conditions. In the article I intend to delimit bikram yoga, to explain the principles and benefits , where it comes from, who it is aimed at and what the dangers are.

 

Bikram is a derivative of Hatha yoga , which is an effort-based form of yoga . It is also called hot yoga or “hot yoga” . Bikram offers two breathing exercises (pranayama) and twenty-six poses, also known as ‘asanas’. Each of these positions allows all parts of the body to be worked during the sessions, which last for ninety minutes.

 

The particularity of this particular yoga is found in the conditions of development of the sessions. The exercise of postures and breathing is carried out in a room heated to forty degrees and humidified to forty percent. Heat promotes muscle flexibility and blood flow to minimize the danger of injury , strengthening the cardiovascular system, and removing toxins from the body through sweat. That makes it accessible to people of all ages and physical conditions.

Bikram yoga poses

The series of 26 asanas that are practiced in a bikram Yoga class are the following:

1.Pranayama

(Deep breathing standing)
Good for relaxation, detoxification, exercises the nervous, respiratory and circulatory systems, helps high blood pressure.

2.Ardha-Chandrasana with Pada Hastasana

(Hands-to-Toe Half Moon Position) Relaxes the tension in the shoulders, reduces pain in the lower back, trains the abdomen, increases the mobility of the spine, stimulates the glandular system, intestines, kidneys and helps with sciatic problems.

3.Utkatasana

(Rare position)
Trains the muscles of the whole body, helps with menstrual cramps, stimulates intestinal activity, stabilizes the ankles and stimulates internal organs, especially liver and pancreas.

4.Garurasana

(Eagle position)
Stimulates the central nervous system, activates balance, prevents and reduces varicose veins and strengthens the immune and lymphatic system.

5.Dandayamana-Janushirasana

(Standing, facing the knee)
Strengthens the muscles of the legs and back and controls blood sugar levels.

6.Dandayamana-Dhanurasana

(Arch Position, Standing)
Opens the diaphragm, increases the elasticity of the spine, promotes strength and balance, and regulates the function of the prostate and ovaries.

7.Tuladandasana

(Post position swinging)
Promotes circulation, especially the coronary arteries. It prevents heart disease, stretches the spine, prevents varicose veins, strengthens the leg muscles and stimulates the pancreas, spleen, liver and nervous system.

8.Dandayamana-Bibhaktapada-Paschimotthanasana

(Standing, legs apart, stretching)
Promotes circulation of the brain, central nervous system and adrenal. Relaxes the lower back and regulates blood sugar levels.

9.Trikanasana

(Triangle Position)
Promotes mobility of the hip joints. Stimulates kidney, thyroid and adrenal. Helps with constipation, low blood pressure, menstrual cramps, and hormonal balance.

10.Dandayamana Bibhaktapada Janushirasana

(Standing, legs apart, facing the knee)
Trains the abdominal muscles, regulates blood sugar levels, promotes bowel movements and a sense of balance.

11.Tadasana

(Tree Position)
Corrects correct postural problems, promotes hip and knee mobility, reduces back pain, and is good for rheumatism and circulatory problems.

12.Padangustasana

(Standing on the balls of your feet)
Promotes balance, strengthens the abdominal muscles and joints of the hip, knee and ankle.

13.Savasana

(Dead Body Position)
Lowers blood pressure, Calms pulse and trains full body relaxation.

14.Pavanamuktasana

(Wind Remover Position)
Reduces back pain, promotes mobility of the hip joints, stimulates intestinal peristalsis and regulates acidity in the stomach.

15.Abdominal

Strengthens and tightens the abdomen. Exhalation stimulates the diaphragm and removes toxins from the lungs.

16.Bhujangasana

(Cobra Position)
Promotes flexibility of the spine and blood flow to the spinal nerves. Strengthens the construction of back muscles and helps back pain, arthritis and high blood pressure.

17.Salabhasana

(Lobster Position)
Tightens the abdominal wall, firms the glutes, hips, and strengthens the muscles of the shoulders, arms and back.

18.Poorna-Salabhasana

(The Complete Lobster)
Firms the muscles of the abdomen, thighs, hips, arms and increases strength and flexibility of the spine.

19.Dhanurasana

(Bow Position)
Increases blood flow to the heart and lungs and oxygen supply. Opens the diaphragm, strengthens the abdominal muscles, tightens the waist and regulates the function of the prostate and ovaries and helps with lumbago, arthritis, menstrual cramps.

20.Supta-Vajrasana

(Fixed and Firm Position)
Helps in sciatica, gout, varicose veins. Squeeze your abdominal wall, thigh, and lower leg. It promotes lower back flexibility and blood flow to the knee.

21.Ardha-Kurmasana

(Half Turtle Position)
Helps with insomnia and migraine, promotes relaxation, stress relief and blood flow to the brain. Tighten the abdominal wall and waist and increase lung volume.

22.Ustrasana

(Camel Position)
Opens the chest and lungs, expands the digestive tract, stimulates the nervous system, helps with bronchial diseases, and strengthens the back and shoulder muscles.

23.Sasangasana

(Rabbit Position)
Intense spinal stretch that strengthens the back muscles and increases blood flow to the nervous system. Stimulates the thyroid and parathyroid glands by compression, regulates metabolism and balances hormonal levels. It benefits against colds, tonsillitis and sinusitis and helps with sleep disorders.

24.Janushirasana with Paschimotthanasana

(Front to Knee with Stretch)
Maintains a balance in blood sugar levels and metabolism. It promotes kidney function and blood flow to the liver, spleen, and pancreas. It favors digestion and stretches the Achilles tendon.

25.Ardha-Matsyendrasana

(Twisting of the spine)
Compresses and extends the entire spine. Squeeze your glutes and shape your waist. Prevents herniated discs, relieves lower back pain and helps with sciatica and knee problems.

26.Kapalbhati in Vajrasana

(Breath of Fire)
Strengthens the abdominal wall, stimulates the abdominal organs, enriches the body with oxygen, Strengthens circulation, trained respiratory organs, and helps regulate high blood pressure.

Bikram yoga benefits

Thanks to the temperature and humidity with which you practice bikram , you help the body to eliminate toxins faster and more efficiently, thus reducing the risk of muscle injury. Each pose stretches and strengthens specific muscles, tendons, ligaments, and joints.

Bikram also stimulates the whole body, the immune, nervous, digestive, cardiovascular, respiratory, hormonal systems etc…

Regular Bikram yoga practice keeps the body in excellent shape . Improves posture and alignment of the spine. Helps relieve back pain, strengthens muscles and refines the figure. Promotes strength, flexibility, and concentration.

Among its benefits is also that it reduces stress and tension, offering a complete exercise that provides physical and mental well-being.

  • Manage stress

    In the heat, muscles relax and tensions quickly fade. Relaxation is immediate. Oxygenation and awareness of breathing can evacuate stressors from your body in time. The benefits are felt much later in the session.

  • Lose weight by doing yoga

    Physical activity helps you lose weight. Due to caloric expenditure, bikram yoga refines your figure and strengthens the muscles of your body.

  • Gain flexibility

    Heat helps stretch your body. The muscles relax better and faster, we can go beyond our muscular limits with less effort. Bikram Yoga helps strengthen muscles, including the back and abs. This is a good remedy to align and strengthen the spine.

  • Detoxify your body

    The practice of hot yoga is suitable in cases of chronic fatigue. Through sweat, your body detoxifies in each session.

How to start doing Bikram?

Beginners and the more experienced are welcome in all classes. The 26 asana sessions are open to all, you just have to be ready before practice . Remember that you must stay hydrated throughout the session and not do it on a full stomach.

What material will we put in the backpack?

A comfortable and light clothing in which you feel comfortable when moving. The ideal would be yoga pants and a sports top or bra . It is highly recommended to wear cool clothes, think that you are going to do yoga at a very high temperature. Yoga mat , towel and water.

The yoga practice is done barefoot but you can wear yoga socks or Vibram shoes in winter if it is outdoors.

Remember the towel for the shower after class.

The heat can seem very surprising the first time, or even unbearable to the middle class; don’t worry, this is normal! Feel free to sit quietly and return to the session when you feel better. Remember that heat is an ally of exercise.

Don’t miss a bottle of water in class, and drink a little if you feel like you really need it without it becoming a distraction.

maybe you are interested!

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