Q: What are the key benefits of Bikram Yoga?

• Promotes weight loss – average person burns 350 to 600 calories per class
• Builds overall strength & flexibility
• Strengthens joints
• Reduces stress
• Increases energy
• Increases blood circulation & lowers blood pressure
• Detoxifies every system in your body
• Relieves back pain & helps cure chronic back problems
• Stimulates the immune system
• Contributes to mental strength and clarity

Q: Why the heat?

The heated room is the primary concern of most students new to Bikram Yoga. At best, this is a mental challenge that each student can overcome with time. Physiologically, the benefits of heating up the room are manifold:

• Allows oxygen in the blood to detach from the hemoglobin more easily. When blood passes through warm muscles, oxygen releases more easily from the hemoglobin. Blood passing through cold muscles releases less oxygen.
• Muscles, fascia and connective tissue become elastic allowing for greater flexibility with less chance of injury.
• Promotes sweating, which assists the detoxification process using the body's largest eliminating organ, the skin.
• Blood becomes thinner, which clears the circulatory system. Capillaries respond to heat by dilating. This allows oxygen into muscles, tissues, glands and organs helping the removal of waste products.
• When the body is between three and five degrees above normal temperature, T cell output from the thymus gland is multiplied 20 fold. T cells fight infection, which in turn keeps the immune system functioning properly.
• Warmer temperatures produce a fluid-like stretch that allows for greater range of motion in the joints.
• Heart rate becomes elevated which improves the cardiovascular system (heart and lungs).
• Warm muscles burn fat more effectively. When we stretch, the fat has no room to sit so it redistributes to the blood stream, which we then use as energy.
• Higher temperatures improve the function of the nervous system, meaning that messages are carried more rapidly to and from the brain or spinal cord (you think more clearly).

Q: What should I expect after my first class?

A: After class, each person feels different. Some feel energetic or can’t sleep, others find a new ache has developed in their body or they have the best sleep of their lives. There is no one-size fits all response to yoga. Feel free to talk to your teacher about how you feel. Drink lots of liquid after class, replace your electrolytes and come back to class as soon as you can!

Q: I am not flexible. Can I still take class?

This is the most common misconception that prevents people from coming to a yoga class. But yoga is not about how flexible you are. In fact, you come to yoga classes to gain flexibility! Yoga is about stretching your body and spine in all directions. All that matters is that you try the right way, go to your personal "edge" and you will get 100% of the benefit.

Q: How does Bikram Yoga work?

Bikram Yoga works through the tourniquet effect: stretching, balancing (using gravity), and creating pressure all at the same time. The blood supply in arteries and veins is being cut off, creating pressure. When released, a lock gate effect is created, causing blood to rush through veins and arteries, flushing them out. Also, pressure is applied to the heart by its relative position to the rest of the body.

Q: What is happening in my body during a Bikram Yoga class?

Muscles are contracted and stretched at a cellular, biochemical level. Lipids and proteins reorganize optimally in such stretching, allowing for better circulation. Joint mobility and range of motion is increased, and strength is built by the use of gravity. Muscles and joints are balanced.

Blood and calcium are brought to the bones. Working against gravity strengthens the bones. The organs of the immune system within the bones (red marrow) are boosted.

The lymph nodes are massaged, lymph is pumped throughout the body, and white blood cells are distributed throughout the body as the lymphatic system works more efficiently.

There is compression and extension to the thymus, spleen, appendix and intestines; lungs are stretched and flushed out by increased blood circulation. The endocrine glands are encouraged to secrete appropriate hormones, and the communication between hormones and various glands and systems of the body is perfected. Toxins and waste are eliminated through the organs of elimination.

The nerves are stimulated by compression and extension, improving communication within the systems of the body. This process is assisted by the continuous supply of fresh blood through calm and consistently slow, deep breaths,providing oxygen and nutrients throughout the body. The brain is stimulated by improved circulation and by varying blood pressure.

Q: Is Bikram Yoga an aerobic workout?

Yes, absolutely! The word aerobic literally means "with oxygen" or "in the presence of oxygen". Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body by elevating the heart rate during exercise to its target level. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. You can derive these benefits from practicing Bikram yoga.

Q: Can I practice Bikram Yoga if I have high blood pressure?

Yes. Bikram Yoga reduces high blood pressure and balances your metabolism.

Q: Can I still do other exercise if I practice Bikram Yoga?

Yes, of course. Bikram Yoga is the perfect compliment to any exercise program. In particular, it is highly advisable to take Bikram Yoga specially if you participate in sports that have high impact on your legs, joints and body (ex. basketball, soccer, badminton, tennis, golf, running, martial arts). Bikram yoga classes will help strengthen your joints and lessen the possibility of your getting injured.

Q: I feel nauseous and dizzy during class and tired after my first class. Is this normal?

It is not unusual to feel nauseous or dizzy during your first class.  Practicing yoga in a heated room reveals to us our present condition and inspires us take much better care of ourselves.

Usually the problem is that we do not drink enough water for daily living, let alone for exercising in a heated room. Nutritionists tell us that we need 2 liters of water a day to help the body function properly.  

In the heated yoga room, your body needs an adequate water supply to allow perspiration to release heat from the body as you practice. It is estimated that you need another 1 liter (sometime during the day) to allow for your 90 minutes in the heated room.  Once you are drinking enough water, your body will tolerate the heat better and you will actually begin to enjoy the heat.

If you feel disoriented or like you need a good nap after your first few classes, this is likely because your body has begun to cleanse itself as a result of the yoga practice. Don't be scared. After the first few classes this sensation will pass. The more you can relax as you give your 110% honest effort during class, the more energized you will feel throughout the class and throughout the rest of your day.

Q: Why do I feel sore after class?  

Didn't know you had a muscle there? Congratulations, you have utilized 100% of your body. You are on the way to regaining your birthright: using your body in the full range of motion that it was designed for. It may seem impossible to imagine that coming back for more will help, but it is THE BEST way to relieve the soreness. If you wait too long to come back, then you will be starting all over again.

Q: How many times a week is it recommended to practice?

The ideal beginning would be to do the full class religiously each day for two months until you are performing all but the very difficult poses such as the Standing Bow Pulling and Stretching Pose eighty percent correctly.  If you are restricted by any medical condition or have any chronic disease, you should continue daily until your condition is resolved. However, due to schedule realties presented by work and family, try to make time for your practice at least three to four times a week.

Even when your progress is measured in fractions of a centimeter,  rather than in bold strokes, you should continue your yoga practice as often as you can. It is in these minute improvements that your journey with yoga lies.

When you are performing ninety percent of the postures ninety percent correctly, you should still not feel complacent about doing your yoga. Doing this hatha yoga class every day is like everything else you do in your life that is good for maintaining life. You don't plan to give up doing those things because of the daily benefit you receive.  

Q: With a proper diet, is Bikram yoga good for weight loss?

A minimum of 10 classes per month is recommended to get the benefits of Bikram yoga, among which is weight normalization. As a beginner, it takes three classes for your body to understand the proper approach to the posture, and ten classes for your body to begin to work with postures. As every person’s body is different, there may be individuals who even feel hungry after class. Eventually, you will realize optimization of all your body systems. Digestive and respiratory, as well as endocrine, lymphatic and elimination systems will begin to work harmoniously.  Your appetite will normalize and your unhealthy cravings will diminish. All these results will help normalize your weight if you devote yourself to a regular practice, at least -- but preferably more than -- 3 times a week.

Q: Is there a recommended diet to follow with Bikram yoga?

You'll find yourself naturally eating more sensibly as you practice Bikram yoga regularly. Don't worry too much about your diet; the yoga will help your body find its ideal weight.

Bikram yoga works on the digestive system to clean out the stomach and intestines, balance pH in the stomach, and normalize blood sugar. Since Bikram yoga balances the  nervous system, endocrine and immune defense systems, they begin to work together more efficiently. Improved circulation to all cells ensures proper metabolism of all nutrients, including stored fats.

Bikram does recommend chewing food carefully, and eating smaller, more frequent meals rather than three monstrous ones. The stomach should never be left empty because it then leaves the powerful stomach juices nothing to eat except the stomach lining.

Q. Can I still practice if I have my period?

A yogini's monthly period is a natural process. Continuing your yoga practice during this time of the month can actually help in relieve the physical discomfort in addition to helping regulate your monthly cycles.

Q: Can I still practice yoga if I am pregnant?

For pregnancies that are not high risk, practicing yoga during pregnancy decreases pain of the lower back and joints, strengthens the mind, helps digestion and clear toxins via moderate heat. Improved breathing, fluid and hormone balance, prevention of varicose veins are among the specific benefits you will receive for your pregnancy.

Regular practitioners can continue to practice without modification from the start of pregnancy up until the beginning of the second trimester. First timers, the out-of-practice, and those who were artificially inseminated should wait until the beginning of the second trimester

For the last two trimesters, a specific pregnancy routine, as outlined by a certified Bikram Yoga Instructor and by "Rajashree's Yoga for Pregnancy" video, should guide the practitioner.

If your delivery was healthy and normal, Bikram recommends that you start your yoga the moment you are out of bed. Post-partum, continue the pregnancy routine for another 6 months.

Avoid compression on the diaphragm and the heart:

Because pregnancy naturally imposes pressure on the diaphragm and heart, pregnant yoginis should avoid poses which increase such pressure. As indicated in Rajashree's video, the practitioner avoids diaphragm and heart pressure by:

• Modifying or substituting Bikram poses
• Eliminating 3 poses: Standing head to knee, Standing separate leg forehead to knee, and Rabbit
• Ignoring regular Bikram commands to "push hips forward" and "suck in the stomach"
• Breathing normally and never holding breath

Q: What is 80-20 breathing?

80-20 breathing is a breathing method used for the standing postures and backbending poses that allows practitioners to maintain and derive benefits from a posture in as relaxed a manner as possible. This method builds energy and equipoise for the posture.   Exhalation breathing is used in forward bending postures to help relax the body, compress the digestive organs, and promote proper forward rotation of the pelvis (thereby protecting the lower back from strain.)

80-20: Start your posture with a deep breath, and with lifted ribs and firmed, stretched abdominals, hold the breath in as if you were about to dive into a pool.  Then as you're in the posture, breathe normally keeping your lungs 80% full.  Exhale only the upper 20% of the breath and inhale into that upper 20%.  This method of breathing is used in Half Moon, Awkward Pose, Eagle and the entire standing series (except Tree Pose and Toe Stand).

Exhalation: For the forward bending postures, such as Pada-hastasana and standing separate leg forehead to knee, simply exhale as you go into the posture, and then breathe normally while in the pose.

The standing pranayama breathing in the beginning of the series teaches you how to use your abdominals correctly to support the breath and the body in the postures.  The feeling should be that your abdominals stay stretched and toned during the whole posture, both for the inhale and exhale. When your abdominals support the posture, your ribs can expand properly to allow the breath to fill the lungs.  This trains all the muscles and organs involved in respiration; it regulates all the processes around respiration.

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