Bikram Yoga
Bikram yoga uses extreme heat to purge toxins from the body, helping the practitioner achieve a cleansing of the mind and body from the inside. The authentic form of Bikram yoga originated with yogi Bikram Choudhury in 1974. Choudhury developed a series of 26 asanas to be performed in a particular sequence in a heated room of 80-105 degrees Fahrenheit. The classes are usually 90-minutes long and include specialized breathing exercises as well.
The Difference Between Hot and Bikram Yoga
Choudhury is an instructor of Bikram yoga and authorizes other yoga teachers for it, but has been involved in lawsuits with yoga studios that advertise this style of yoga without using Choudhury's exact methodology or certified Bikram yoga instructors. All studios that state they are Bikram studios must feature only this style and nothing else, and all teachers at that studio must be certified in this style.
Many yoga studios promote Hot Yoga, which is a form of Hatha Yoga performed in a heated room. Practitioners of this style still experience toxin release benefits, but may not be aware of Choudhury's philosophy or exact practice.
In a 2005 interview with 60 Minutes, Choudhury explained that this form of yoga is not the sit quietly and stare at the wall type. "You use the body as a medium to bring the mind back to the brain. Perfect married (sic) between body and mind. Then, you can knock the door to the spirit." It is for this reason that Choudhury is proprietary of what he considers to be the true Bikram yoga. The history of his yoga journey and his philosophy about the practice are explained in more detail on his website.
The Benefits of Heat
Most forms of yoga are best performed in a warm setting. However, Bikram yoga integrates the highly heated room into the practice, making the heat as necessary a component for success as proper form during asanas and breathing. With a thoroughly warmed body, practitioners can go deeper into the poses to maximize the effects.
According to Bikram, the heat extends the ability of the ligaments, tendons and muscles, and makes the practitioner work up an intense sweat. Immersing yourself in Bikram yoga practice is said to:
- release toxins
- improve flexibility and range of motion
- increase the chances of weight loss
- develop muscle tone
Proponents of the practice also believe that regular Bikram exercise reduces the symptoms of certain chronic illnesses, such as thyroid disorders, arthritis and circulatory problems.
The Bikram Yoga NYC studio offers a comprehensive outline on its website of the purported benefits of the Bikram sequence of poses. The Bikram Yoga College of India website also lists the benefits each pose provides. Simply click on each posture photo for more details. That same site offers details on studies of the practice.
Tips of Caution
Like many yogic postures, Bikram asanas are broken down into purposeful movements. Within reason, anyone at any age can perform the poses, but this style of yoga does require the practitioner to be in better physical condition and have a high tolerance for heat.
In addition, it is critical to keep the body hydrated before, during and after practice. Along with the recommended eight-to-ten glasses of water daily, yogis practicing this form must consume enough water to replenish the body because of the excessive sweating. Practitioners are advised to drink up to 16 ounces of water two hours before a Bikram yoga session and up to 40 additional ounces during and after the session.
Some practitioners believe this should not be the first choice of yoga for a beginner. Rather, it is one to learn once someone has mastered the basics of Hatha Yoga.
Please also note that practicing Bikram yoga is generally not advisable if you're pregnant, as it raises the core body temperature to levels that may be harmful to the baby. Talk with your health practitioner and your Bikram instructor regarding other forms of yoga that are safer to perform until the baby arrives.
The Bikram Yoga FAQ page provides more details about contraindications and other important tips for the best practice.
Bikram Classes and Books
Before starting any form of exercise, talk with your physician and research the practice. In addition, it's always best to first perform any yoga path under the guidance of an experienced teacher, who will not only teach you about the history and theory of the style, but also instruct and correct your postures and other physical attributes important to the practice and to avoid injury.
In addition to checking with a local fitness club or spa, the following resources can help you find certified Bikram yoga classes and teachers in your area:
Choudhury has not released much in the way of multimedia on his practice, but Bikram's Beginning Yoga Class Book may prove to be helpful during home study. Not only an introduction to the method, this book also demonstrates how a yogi will eventually master a pose and the steps it takes to reach that level.
The practice of yoga is a journey of many steps. Take the time to teach your body the motions and your mind the methodology of Bikram yoga.
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