Bikram Yoga is a form of Hatha Yoga. It is practiced in a heated room with high humidity and is intended to increase flexibility.
Definition & origin of Bikram Yoga
Bikram Yoga is a special variant of Hatha Yoga and is practiced at a temperature of around forty degrees Celsius and a humidity of at least forty percent. Since it takes place in a heated room, it is also called hot yoga.
- Goal of yoga practice: The aim of Bikram Yoga is to use heat to make the body more flexible and thus enable more intensive stretching. The heat is supposed to sweat out toxins and improve blood circulation. The combination of intense movement and increased heart rate strengthens the cardiovascular system.
- Origin: Bikram Yoga was popularized by the yoga master Bikram Choudhury. The yoga master was born in 1946 in Calcutta, India. In developing it, Bikram Choudhury relied heavily on the knowledge and teachings of his master Bishnu Charan Ghosh.
- Possible risks: In general, you will benefit from many health advantages when doing yoga. Some yoga exercises can be particularly beneficial in the morning. However, not every organism can cope with the exertion in the heat. Overexertion, dehydration or heat stroke are possible risks. Since Bikram yoga has a set sequence, individual adjustments are hardly possible.
- Precautions: Make sure you choose professional, certified teachers. If you have any pre-existing medical conditions or general health problems, you should consult a doctor before starting. The yoga style is demanding on the cardiovascular system. Dizziness and other problems can occur. It is also not recommended during pregnancy.
- Clothing:Many practitioners wear short, breathable clothing. The material should be comfortable on the skin and cooling. A water bottle is even more important for this yoga practice.
Hot Yoga exercises
Bikram Yoga consists of a sequence of 26 exercises. To minimize the risk of injury from the physically demanding exercises, you need a non-slip yoga mat due to the high humidity.
- Movement sequences and breathing technique: Bikram Yoga includes 24 physical exercises (asanas) and 2 breathing exercises (pranayama). A yoga session lasts ninety minutes.
- Asanas: The physical exercises include standing, lying and kneeling positions. For example, in the camel pose, you kneel on the floor and lean backwards so that your hands touch your heels. The position stretches the front of the body and strengthens the back muscles. With the standing forward bend, you stretch your thigh muscles.
- Breathing exercises: With the standing breathing exercise at the beginning, you prepare your body for the practice. The deep breathing increases your breathing capacity and promotes relaxation. The final breath is intended to help harmonize the energy in the body and clear the mind. The powerful exhalation is intended to increase blood circulation.
- Don’t overwhelm yourself: Those who are new to yoga should first look for a style of yoga that suits them. Bikram yoga is recommended as an advanced version for experienced yogis.