What is Bikram Yoga

Yoga - the practice of self -improvement of Indian sages - is becoming more popular every year in all corners of the world. And this is not surprising: asanas (physical exercises in yoga) use every muscle and joint joint, bringing vigor, health and rejuvenation to them. At the same time, it is never too early to practice yoga. Everyone can improve their body and spirit - from a three -year -old child to people of retirement age.

How Bikram Yoga arose

There are many currents in yoga. One of them is Bikram Yoga or as it is also called "hot yoga." A direction has been developed based on the classic Asan Hatha Yoga, however, it is practiced in a hot room with high air humidity, which imitates the climate of India.

The Indian yogi bikram Chuudkhuri developed the methodology when he was still very young. Once he greatly injured the knee joint and lost the opportunity to move independently. Doctors did not give the young man the hope of recovery. Then Bikram, who could no longer practice Hatha Yoga because of severe pain in his leg, decided to modify his classes. Under the guidance of the teacher, he began to perform asanas in a heated room to exclude additional injury.

The fact is that all yoga asanas are designed to perform well -warmed muscles: then there are no uncomfortable or pain, the body is easily susceptible to loads, the tendons smoothly and softly stretch, the therapeutic effect on the internal organs is significantly increased. You must admit, because all the teachers of yoga who practiced it until old age did this not in the hall with air conditioning, but in the conditions of the red -hot and humid air of Indian settlements.

It turned out that Bikram and his teacher reasoned correctly. After a few months of zealous practice at air temperatures +40 ° C, his leg ceased to hurt, and the ability to walk confidently returned.

Having cured, Bikram began to teach other people to his practice. Now the founder of the school is over 70 years old. He continues to gain students and transfer his experience to them. Hundreds of Biram Yoga schools are open around the world, and rampant reviews about the results of practice are heard on the forums. Hot Yoga came to Russia in 2009, when in Moscow, a student of Bikram Choodhuri opened the first studio.

How are the classes of Bikram Yoga

Classes are held in specially prepared rooms, the temperature of which is +38 - +40 ° C, and air humidity reaches 80%. Primary class students perform 26 asanas in a special order and at a very fast pace. In addition, 2 main breathing exercises are also connected. It is very important to perform asanas in order: each exercise prepares the body for the following, provides blood flow to the desired area - thus the load gradually increases.

Beginners should first of all try to perform exercises technically correctly, realize its influence on the body, feel the work of muscles and ligaments. Perhaps you can’t bend at right away as low as your instructor or so badly bend your back - do not be upset, as your body practice will get used to the new position. The main thing is not to perform asanas through pain, so as not to be injured. After all, yoga is a soft improvement of the body.

It is important to understand: in order not to harm yourself, you need to start practice under the supervision of an experienced instructor. When you master all the exercises and do them without mistakes, you can move on to the practice of bikram yoga at home, using special books or video lessons.

What happens to the body during bikram yoga

The lesson lasts 1.5 hours, but after 10 minutes your body will wake a lot and will become completely wet. At this time, the blood flow and lymphs will increase in it, as well as the circulation of vital energy - prana.

Bicram Yoga teachers say that the result of practice is entirely dependent on the person. If you engage in full force and visit the hall regularly, then in a month you can notice improvements in your well -being and appearance. For healing and weight stabilization, it is enough to engage in bikram yoga 2-3 times a week:

• the body is cleansed of toxins and toxins through the pores of the skin will take intensive sweating;
• muscles are toned;
• the body becomes flexible;
• the skin acquires elasticity;
• the weight is rapidly reduced (during the occupation, the body loses about 500 kcal per hour, and after yoga the fat continues to burn for some time);
• cellulite leaves;
• the spine and joints are healed;
• migraines stops;
• the cardiovascular and respiratory systems of the body are strengthened;
• the joints become more mobile;
• chronic diseases of the internal organs cease to bother;
• the psychological and emotional state is stabilized (practitioners become calmer, more confident in themselves and more tolerant of others);
• brain activity improves;
• the consequences of stress from overwork and active urban life are leaving - this is facilitated by special breathing techniques, which accompany the Asan complex.

How to prepare yourself for bikram yoga

Bikram Yoga can be practiced by people of any age. The main thing is that the state of health allows. Special physical training is also not needed - improvement and strengthening of the body occurs gradually.

You can deal with in the morning (immediately after waking up) or in the evening (at the end of the working day) - it all depends on your mood and rhythm of life.

If you decide to practice Bikram Yoga, then begin to strictly observe the drinking regime. Drink a minimum of 2 liters of pure irrevocated water per day (tea, coffee, juices and other drinks do not count). During classes, the body loses a lot of fluids, and with it useful trace elements that need to be replenished with plentiful drink even in those days when you do not attend classes.

It is not recommended to eat both before and after class: the body should be easy, and the full stomach will bother you during an intensive load. You can eat 2 hours before and 2 hours after yoga. But if you are engaged in the evening, it is better to refuse a late dinner in favor of dairy products or fruits.

In the lesson you will need:

• a special rubberized yoga rug (it will allow the legs to be stable and not slide on the floor);
• a towel (you will sweat, so it will definitely come in handy);
• comfortable and free clothing (it is important that the elastic bands do not crush or violate blood circulation);
• a bottle of water (you should not drink a lot during the lesson, but small pharynx of water will only benefit the body, intensively losing fluid).

Bikram Yoga: Contraindications

Consult your doctor if you have chronic diseases.  Bikram Yoga has few contraindications, but it is worth protecting yourself. Wall the teacher about the state of health, the presence of injuries in the past, as well as your fears regarding the load. The instructor will be next to you during the yoga session and will be able to help if your well -being worsens. Or, perhaps, you will be offered less intense practice or additional techniques that will allow the state of the body to stabilize.

1. Pregnancy. If you have never been engaged in bikram yoga before, the period of pregnancy is not the best time to start practice. However, if you still want to work on your body, despite the expectation of the baby, sign up in a special Hatha Yoga group for expectant mothers. And after childbirth, it will be possible to move on to the classes of Bikram Yoga.
2. Heart and vascular diseases. This is one of the main contraindications for bikram yoga. If the condition is serious, then the loads should be avoided. And even more so the loads that are accompanied by the effects of hot air. If the disease is mild, it is better to turn your attention to less intense types of yoga and healing groups.
3. Asthma is a serious illness, the exacerbation of which can occur at any time. Respiratory exercises and active movements can significantly aggravate the state of asthmatics. For people with diseases of the respiratory system, there are wellness techniques in other directions of yoga.
4. Menstruation and gynecological diseases. When heating the body, bleeding during menstruation may increase, as well as aggravate inflammation, if there are diseases of the female genital organs.
5. SARS and influenza are also temporary contraindications for bikram yoga.
6. Diabetes.  Depending on the complexity of the disease, it can be a contraindication. During classes, blood sugar may decrease or grow sharply.

Breath during bikram yoga

Control the rhythm of breathing in asanas: the inclinations are performed on exhalation, and the ascents are always on inspiration. Think about how you breathe: follow how the air passes through the bronchi to the lungs, and then goes outward - this will allow you to distract from unnecessary thoughts, relax your mind and completely immerse yourself in yoga. Practices call this condition - the conscious execution of asanas, and consider it very important to achieve positive results.

Breathe slowly and deep. If the rhythm begins to go astray from physical activity, slow down and normalize your breath. This is extremely important: proper breathing is the most important component of yoga, it complements and enhances the effect of asanas.

Asana Bikram Yoga

As already mentioned, the lesson consists of 26 asanas, which are performed in a strict sequence. This is important for the correct impact on internal organs and the circulation of vital energy (prana) in the human body. Each exercise is repeated 2 times. At the same time, it is important to perform the whole complex whole: even if you are tired, do not stop and finish the session.

1. Pranayama, the exercise is aimed at normalizing breathing before starting the lesson, it relieves fatigue and distracts from extraneous thoughts.
2. Ardha Chandrasana (pose of the month) - relaxation and gradual stretching of the muscles of the whole body. After performing this asana, you will be prepared for the main block of exercises.
3. Padahastasana (tilt to the legs). Asana helps to stretch the legs and buttocks, improves blood circulation in the brain and stabilizes blood pressure.
4. Utkatasana (chair pose). This is asana stress of the legs and diaphragm. In the process of its implementation, the abdominal organs are toned, the lungs are expanded and the heart is massaged.
5. Garudasana (eagle pose). Asana helps to develop coordination: there is a simultaneous tension of some body muscles and a complete relaxation of others. Relieves pain in the back and joints, tones the muscles of the legs, improving the blood flow in them.
6. Dandayaman Dzhanushirasan. Develops a feeling of stability, disciplines and helps to gain an emotional balance. Strengthens the muscles of the legs, relaxes the back.
7. Dandayaman Dhanurasan (Luke's Pose). It stimulates blood circulation in the chest - the heart is saturated with oxygen. The press and the gluteal muscles are pulled.
8. Tuladandasana. Asana is familiar to many under the name “Swallow”. It creates a moderate load on the heart, stimulates it more intensively to push the blood, cleaning the vessels. Enhances the brain. It is a good prevention of vascular diseases.
9. Dandayaman Bibhactapada Pashchmotanasan. The muscles of the back are stretched, the flow of blood to the joints is enhanced. The body triggers the process of cleaning from toxins due to the stimulation of the small intestine.
10. Trikanasana (pose of the triangle). In this asan, all the muscles of the body are worked out at the same time. The metabolism is enhanced. Exercise is very useful for women with menstrual cycle disorders.
11.   Dandayaman Bibhaktapada Dzhanushirasan. Asana to compress the body. Stimulates the functioning of the glands in the body (especially thyroid). Helps to cope with diseases of the reproductive system. It is a prevention of migraine attacks.
12. Tadasana (tree pose). Improves posture, helps stretch the spine and strengthen the muscles of the back. Tonizes the press. Relieves stress in the abdomen.
13.   Padangushtasana. Develops balance and strengthens the willpower. The muscles of the legs are stretched.
14. Shavasana (relaxation pose). Asana allows you to relax each body muscle, so that blood and lymph restore its natural movement, enriching all organs and systems of the body.
15. Pavanamuktasana. Asana makes it possible to massage all internal organs. The digestive system affects the work of the digestive system.
16. Sit-AP.  Asana during which the lungs are cleansed of stagnant air.
17. Bhujangasana (Cobra pose). Asana strengthens her hands and makes the back muscles flexible. Prevention of arthritis and lower back pain. The work of the liver and spleen improves. Blood pressure is normalized.
18. Shalabhasana (locust post). Helps to cope with the sedentine nerve pinching and vertebrae displacement. Pulls the buttocks and removes the excess from the sides. Good prevention of varicose veins.
19.   Purna Shalabhasana. Asana works well the muscles of the press.
20. Dhanurasana.  This is an exercise familiar to everyone from childhood called "Boat". Asana returns flexibility to the spine and the periporal muscles.  Tones the internal organs, establishing their work (it especially affects the gastrointestinal tract).
21. Sudta Vajrasan (Hero Pose). It stretches the muscles of the back and ankle. Prevention of gout and varicose veins. Pulls the hips and stomach - contributes to weight loss.
22. Ardha Kurmasan (tortoise posture). Indian yogis believe that this asana prolongs life, improves memory and blood circulation in the brain. Helps to cope with headaches and normalize sleep.
23. Ustratsana (camel pose). Asana stretches the back muscles and stimulates the functioning of the nervous system - helps to get rid of anxiety and experiences.
24. Sasangasana (rabbit pose). Removes tension in the neck and shoulders. Eliminates chronic colds and tonsillitis.
25.   Dzhanushirasana and Pashchimotanasana - normalizes the metabolism and helps to establish healthy appetite.
26. Ardha Matsyendrasan (twisting of the spine). This final asana acts healing on all organs and body systems.

Exercises for beginners: video