Bikram yoga was developed over 30 years ago by Bikram Choudhury, a world class weight lifter and passionate yogi who, after crushing his knee during a competition found himself on a journey in search of a vehicle to recovery. His novel approach, which combines Eastern doctrine with principles of Western medicine, took him to a place of higher functioning and greater health - a feat deemed impossible by many trusted experts in his life following his devastating accident.
A Typical Bikram Yoga Session
The typical session consists of 26 postures (known as asanas) and two breathing exercises, pranayama and kapalbhati, all practiced in a studio heated to around 40 degrees Celsius, a temperature which mimics that of yoga’s native clime.
The Postures
The series of asanas is organised so that each and every part of the body, including muscles that we are rarely aware of in daily life, are oxygenated, toned and strengthened. The series begins with Half Moon Pose, which, amongst other benefits, will increase the range of flexibility of the spine and firm the hips, abdomen, buttocks and thighs, and progresses through carefully ordered standing, one-legged and floor postures. It finishes with Spine-Twisting Pose, a powerful and intense spinal manipulation, which increases circulation throughout the entire spinal column and is said to help relieve lower back pain and calm the nervous system.
As circulation is boosted the body’s natural mechanisms for detoxification are kicked into action. It provides a real wake-up call for all aspects of the Self that are prone to stagnation and sluggishness (both physical and psychological).
The Breathing
Each class starts with pranayama breathing, also called Standing Deep Breathing, to encourage maximum expansion and contraction of the lungs. Mindful breathing is then encouraged throughout the whole series of asanas and the session is drawn to a close with a second breathing exercise, Kapalbhati in Vajrasana (or Blowing in Firm Pose), which is defined by forceful exhalations driven by vigorous movement of the stomach.
The Heat
Bikram yoga has the unique distinguishing feature of being performed in a heated environment. Whilst reported potential side-effects of this include dehydration and heat stroke, respected teachers in the field advise that practising in such conditions actually helps to prevent the body from over-heating and reduces the risk of sustaining injury. Working in the heat loosens and eases muscles, tendons and ligaments (allowing them to function optimally) and catalyses deep physiological changes to help improve existing injuries and conditions and boost feelings of vitality and well-being.
By promoting sweating, the combination of heat and humidity aids detoxification. This cleansing process is complimented by the breathing techniques and exercises mentioned previously.
A Note of Caution
Having reviewed the ins and outs of practice, bear in mind that hot yoga may not be suitable for everyone. Medical advice should be sought prior to starting a new programme of Bikram yoga if you have any concerns whatsoever about your health or tolerance to the challenging conditions.
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