Bikram Yoga
90 minutes
Heated to 105 degrees
40 percent humidity
The same 26 postures and 2 breathing exercises in the same sequence every time.
A moving meditation connecting you to the mirror through your laser beam focus.
No music, talking, chanting, or demonstrations. Just a precise dialogue that’s scripted to get you in and out of each posture safely.
My Experience
I started bartending when I was 18 years old. After 5 years of lifting heavy objects above my head with zero core strength, I herniated and fragmented two disks in my back (L4 and L5). After 6 months of walking crooked and painful physical therapy (and one Vinyasa yoga class that really hurt my wrists and made my back pain even worse) I decided on surgery. The microdiscectomy was a success, but I lived with chronic residual pain until I left my first Bikram yoga class 4 years later (2007).
To say that this sequence of yoga postures cured me is not an exaggeration. It was designed to heal injuries. Not only do the side-to-side and forward-to-back movements create incredible space between the disks, but the long isometric holds build protective muscles that surround your spine and strengthen your entire core. I love that it’s always the same, predictable, safe postures, no matter who is leading the class. I feel less vulnerable knowing that it’s always my own, personal practice.
I believe in this yoga with all my heart. This page is absolutely meant to find new recruits, and I hope it helps anyone who reads it to find new levels.
I’m truly looking forward to learning more, and this is all just my interpretation, so please let me know any thoughts, tips or corrections!
The Asanas
When you step onto the mat, take a moment to look down at your feet in the mirror. Unless instructed, they always remain together, toes and ankles touching, a solid foundation. Go up on your tippy toes, flex your calves, lower down, rock back on your heals, feel different angles of balance. Spread your toes wide and plant each of them down into the ground. You’ll be using each one differently to balance throughout the class.
Look at your arms in the mirror. In between postures, they have a very important job of doing absolutely nothing but hanging by your side. No fidgeting or wiping, and they never rest on your hips, no matter how badly you want to convey the drama in your head.
Now look at your eyes. Far above any of the postures, this is the laser beam focus you’re in class to master. Everything around you fades away, and you begin your 90-minute open eyed meditation. The stillness achieved on the mat is carried with you and can be accessed in any situation outside the class.
Pranayama -
Standing Deep Breathing
Pranayama means “to extend the vital life force”. This limb of yoga is the practice of consciously regulating breath. There are so many different techniques. Some are simple enough for my nephew to do when he’s having a tough time with emotions. Others are complicated, like this one here that starts the class giving you that “why are we doing this?” feeling. It took me about a decade to figure out how to use this asana:
Expand your lung capacity - On the inhale, suck in your diaphragm so much that, at the top, your ribs move, making room for more air. Mentally connect your rib muscles to your abs, flex it all and see your ribcage expand in the mirror;
Keep you from running out of breath - In 6 counts, inhale by the nose until the lungs are full. With 6 more counts, exhale by the mouth all the way out. Take the full 6 counts, and use the throat to control the passageways and regulate the breath. use this breathing throughout the practice to bring you back to as close to 6 counts as possible;
Quiet and calm your nervous system - Use this outside of practice any time anxiety or stress have your heart racing. The resting heart rate gives 6 counts, perfectly timed. Breathe in for 6 heartbeats and out for 6, over and over until your inhales and exhales are long and slow. (No need to include the arm movements.)
Basic dialogue:
Interlock fingers, place under the chin, full grip, always keeping your hands touching the chin like glue. Look in the mirror. Concentrate. Meditate. Begin.
Inhale, head down, arms up, full lungs.
Exhale, head up. Push your head back. Bring your elbows forward, elbows touching each other, away from your chest. Eyes open.
Inhale, head down. Look in the mirror. Elbows up to the ceiling as far as possible. Chest up, spine straight, stomach in, full lungs.
Exhale, head up.
This is repeated about 10 times.
Up Next:
Ardha Chandrasana with Padahastasana - Half Moon with Hands to Feet Pose
Utkatasana - Awkward Pose
Garurasana - Eagle Pose
Dandayamana Janushirasana - Standing Head to Knee Pose
Dandayamana Dhanurasana - Standing Bow Pose
Tuladandasana - Balancing Stick Pose
Dandayamana Bibhaktapada Paschimotthanasana - Standing Separate leg Stretching Pose
Trikonasana - Triangle Pose
Dandayamana Bibhaktapada Janushirasana - Standing Separate Leg Head to Knee Pose
Tadasana - Tree Pose
Padangustasana - Toe Stand Pose
Savasana - Dead Body Pose
Pavanamuktasana - Wind Relieving Pose
Sit-up
Bhujangasana Cobra
Salabhasana - Locust Pose
Poorna-Salabhasana - Full Locust Pose
Dhanurasana - Bow Pose
Supta Vajrasana - Fixed Firm Pose