Ashtanga, Ariel, Bikram, Hatha, Hip-Hop, Ihanna, Kundalini, Vinyasa and Yin to name but a few! There really is a yoga to suit everyone!
This post is all about Bikram! Or 26+2 as it’s sometimes referred too!
I was first introduced to Bikram yoga in January 2012. In retrospect, there are definitely easier introductions to yoga! But on the flip side, if you've never known anything different then you just get on with it!!
The first thing I remember thinking was; how strange it was that you’re never actually 'taught' the poses, merely told to follow the dialogue (which, thankfully never changes) and to copy the people in front and beside you, which, when you're upside down, chin to chest, throat choked feeling, sweat running into your eyes and up your nose and you're wondering if anyone ever actually died from drowning this way, can be a bit hard!
Fast forward 13 years and I still practice regularly so, I think that's testament to how much Bikram works for me … Whilst also answering the question about dying during class! For the most part, I have a pretty focused practice and practically float out of every class due to it being a 90 minute, open eye meditation. I loved my little yoga family in Melbourne! We had fantastic teachers who gave lots of little tips and insights to help improve our practice, as well as occasionally taking time to demonstrate postures. Our studio also held workshops and masterclasses allowing us to explore the postures in more depth, to be able to ask questions and even to have our poses critiqued.
So what are you in for?! OK - Bikram Yoga consists of 26 postures most of which you do twice and 2 breathing exercises. The sequence is always the same and it's all precisely timed. It's designed to work every muscle, tendon, ligament and joint in the body and each pose systematically prepares you for the ones which follow. It's conducted in a room heated to approximately 40 degrees with about 40% humidity. The heat really allows the body to open up and results in a good old sweat sesh ... I'm talking; you could ring my clothes out afterwards!!! But I’m definitely not complaining as it makes for an excellent detox!
For every forward bend there's an equal and opposite back bend and some postures are designed to cut off blood circulation to certain parts of your body for just the right amount of time so that, when you release the posture, fresh oxygenated blood rushes through to your joints and ligaments clearing any obstructions or stagnancy as it goes! The class lasts for 90 minutes.
Firstly: I have to dispel following myth:
MYTH: Yoga is only for flexible / skinny / young people.
FACT: It's not flexible people who go to yoga. On the contrary; Yoga is where you go to get flexible!
I can also guarantee there will be people of all ages and stages, shapes and sizes in class.
I usually go on to tell people that they'll probably hate it the first 10 times they do it ... But once you get 'out of your head', for want of a better phrase! You'll be hooked! I promise! It’s the yoga that just keeps calling you to go! I can’t even explain it. I just know that I’m going to be practicing Bikram Yoga till I’m 104.
Not only does Bikram improve flexibility, it improves balance, strengthens your spine and calms your mind. As I said before; it's likely you'll struggle with your 'monkey mind' during your first few classes. In fact, it's likely your monkey mind will be present at some point in most classes! Just try your best to ignore it!! Stay strong as it yells: 'Why are you here - Are you crazy?', 'You can't be serious - It's far too hot!! Can you even breathe?', 'This can't be good for you - I think you might faint!' 'Maybe just go get some water from outside no?' 'Do you need the toilet?' ... I’ve heard it all!! Haha! Ignore it! It might never go away … But it definitely get’s quieter! I feel like all you need to do is to get through one class. Once you've done this you attain a higher mental position: Each time your monkey mind pipes up during class, you can remind it, 'I've done this before ... I didn’t die!! I’ve got this!'
Here are my top ten tips for anyone considering Bikram:
Be prepared for the heat. Try and drink more fluid than normal throughout the day to hydrate your body for class.
Personally, I won't eat for at least 2 hours prior to class. It's no fun lying on your tummy when it's full!
The first breathing exercise really does set you up for class. Once you master it and you'll reap the benefits.
Your goal is to stay in the room for the entire class! If you're a new student and you have to take a break; sit, watch and learn from more experienced students - get some tips for next time. But if you're really struggling then lie down in savasana and breathe!
Breathe normally in and out through your nose for the entire class. This controls the body's 'fight or flight' response. Rapid breathing through the mouth can cause panic whereas slow, controlled breathing in and out through the nose creates calm.
Listen to and follow the narrative. Everything you need to know is in the dialogue! It really is! If you're lucky, you'll hear something new and that little nugget may well be the 'ah ha!' moment that changes your practice for the better!
Suck in your stomach! This will protect your back. It'll also help build your stomach muscles! Win Win!
If you fall out of a posture, get back in - There's usually always time! It also helps set a precedent in your brain of strength and determination!
Each day is different. Some days you'll be nailing postures and feeling like Bikram himself ... Other days, you're falling out all over the place wondering what the hell's going on! Don't think about it too much ... Just roll with it!
Take full advantage of savasana in between postures and especially at the end! The longer you can remain still the better!
In addition to this list, here are a few likkle things I've read / learned / heard over the years which have stuck with me:
In class: You think you're going to die ... But you never do!
If your teacher corrects you, don't take offence, take it as a compliment! It's because they see how good you're doing and want to help you to make the little adjustments to get it right!
Sometimes ... The days you don't feel like doing yoga are the days you need it most! Go: and I promise you will be glad you did.
Similarly, the postures you avoid, may be the ones you need the most!
No one ever regretted going to yoga.
You worked hard for 90 minutes! You should allow your body at least 1 minute rest for every ten you worked. Try and remain in final savasana for at least 9 minutes! When you feel like leaving, tell yourself; 10 more deep relaxing breaths ... and then after that ... maybe another 10!
Once you learn to master your monkey mind you will wonder how you ever lived without this beautiful practice!
I realise now reading back over this blog that I’m not exactly be selling Bikram! Lol! I won't lie, it can be tough and it's a time consuming activity, but boy is it rewarding! You deserve that time! For 90 minutes you're working to improve your body and your mind. It's such a worthwhile gift to yourself! And as the quote on our studio wall reads; 'The best things in life are worth sweating for!'
Namaste
Comments