Posted by on 7/4/2021 to Let's Talk Yoga!
Benefits of Bikram Yoga + Poses For A 30-minute Bikram Yoga Session
The great peculiarity of Bikram yoga is the location within which the practice takes place: it takes place in an overheated environment up to a temperature of 40 °. In other words, the execution of the asanas takes place in a specially designed microclimate in such a way that, according to its supporters, the heat can have a positive effect on the muscles and the whole body.
This type of yoga uses 26 asanas and 2 pranayamas (breathing exercises) that are offered to students in sequences designed to work profitably and make the most of the benefits of high temperatures. Thermal therapy, which makes use of the use of heat, is known and used as a valid therapeutic tool. The yoga room is heated to protect the muscles and allow for deeper and safer stretching, so you can see results in less time. The heat avoids trauma during stretching, helps in the treatment of previous injuries and is an effective prevention in fighting new ones, making us more flexible. In addition, the heat increases the heart rate promoting better cardiovascular exercise, helping to improve endurance and muscle tone and softening the collagen around the joints, thus increasing freedom of movement.
Some of the benefits of Bikram yoga:
1. Increase the strength and flexibility of the muscles.
2. It improves the general tone of the joints.
3. Improve your posture.
4. Improve digestion.
5. Helps reduce stress and anxiety.
6. Benefits those with chronic back and knee pain.
7. It increases the levels of endorphins in the body and therefore positive energy.
As previously mentioned, in the Bikram Yoga classes the same sequence of positions is always performed and a complete lesson lasts about 90 minutes.
During a class, you do:
1 pranayama exercise,
24 asanas which are divided into 12 standing positions and 12 on the ground,
and another concluding pranayama exercise.
In the standing positions there are 5 balance asanas to increase the ability to concentrate, while in the sequence on the ground there are backward bends, forward bends and twists.
The instructor is always in front of his students guiding them with a series of precise instructions.
Below you will find the list of positions practiced in Hot Yoga for a 60 minutes practice. You can go up to 90 minutes adding the two pranayama exercies.
• Ardha Chandrasana, the position of the half moon;
• Pada Hastasana, you place it with your hands under your feet;
• Utkatasana, the position of the chair;
• Garudasana, the position of the eagle;
• Dandayamana Janu Sirsasana, the standing head knee position;
• Dandayamana Dhanurasana, the standing bow position;
• Tuladandasana, the standing stick position (in other styles it is also known as the warrior 3)
• Dandayamana Bibhaktapada Paschimottanasana, the forward bend with legs apart (in other styles it is also known as Prasarita Padottanasana D);
• Trikonasana, the position of the extended triangle;
• Dandayamana Bibhaktapada Janushirasana, the position of the head at the knee with legs apart;
• Padangustasana, the standing position of the big toe;
• Tadasana, the position of the mountain;
• Savasana, the position of the corpse;
• Pavanamuktasana, the embryonic position;
• Bhujangasana, the position of the cobra;
• Salabhasana, the position of the locust;
• Poorna-Salabhasana, the complete posture of the locust;
• Dhanurasana, the position of the arch;
• Supta-Vajrasana, the position of the sleeping lightning;
• Ardha-Kurmasana, the half turtle posture;
• Ustrasana, the position of the camel;
• Sasangasana, the position of the rabbit;
• Janu Sirsasana, the position of the head on the knee;
• Ardha Matsyendrasana, the half twist position of the fish lord;
For all yoga styles we always recommend that you rely on a teacher or a center; for Bikram yoga it is not a suggestion, it cannot be done otherwise. As written, in fact, this discipline is practiced in a specially heated room, and clearly it is not really possible to reproduce the same characteristics at home or elsewhere.
In any case, here are the tips we always give, regardless of the yoga style practiced: first of all, for us of fundamental importance, is to listen to your body, without asking too much of yourself. In the case of Bikram yoga, as we have seen, due to the high temperatures, it is easy to deceive oneself and perceive flexibility where it is not there. So try to be really very focused on yourself when practicing.
We also advise you not to improvise, especially if you are just starting out. It is essential to rely on a trained and qualified teacher who, thanks to his competence and experience, is able to correct you, guide you and assist you.
Moreover, for a style like Bikram yoga it is necessary to contact a specialized yoga center: this is in fact a style that needs ad hoc spaces, in short, a location that cannot be set up extemporaneously. Be well informed about the center you are addressing, it is essential that it is well equipped.