hot yoga. Bikram yoga (hot yoga). Why is the temperature so high in Bikram Yoga classes?

Hot yoga is now at the peak of popularity - in the schedule of many studios there are Bikram, Hot HIIT, Hot Yoga classes. But how do these classes differ from each other and how to choose your practice? We analyze each direction in detail and choose your own.

Bikram Yoga

Bikram yoga is the hottest yoga of all. It was named after its founder, Bikram Chowdhury. The Bikram Yoga class includes a consistent sequence of 26 Hatha yoga postures and two breathing practices. The room warms up to 42 degrees to relax the joints and improve the elasticity of the muscles for deeper and safer stretching of the body.

High temperature leads to increased sweating, through sweat the body actively gets rid of toxins and toxins. Constant practice of Bikram improves blood circulation, increases strength, endurance and flexibility, helps to cope with stress, chronic diseases, get rid of excess weight, improves metabolism.

Temperature in class: 40 degrees and 40% humidity in the hall. Duration: 90 min.

Hot HIIT

Hot HIIT is a training system that combines interval training, muscle and cardio in a heated room. Training is similar in effect to fitness, while the sequence of asanas is calculated taking into account the development of muscles and joints without harm to the whole body, unlike running or jumping.

The measured mode of training provides a total high load, effective for both beginners and experienced practitioners. The session is accompanied by music. As a result of constant practice, the muscles become stronger, blood circulation improves, the overall tone of the body increases, metabolism accelerates, excess weight disappears.

Temperature during class: 35 degrees. Duration: 90 min.

Hot Vinyasa

Hot Vinyasa is a dynamic yoga that consists of a sequence of asanas connected by sets of movements - vinyasas and breathing. The sequence of asanas is built by the teacher depending on the goals and objectives of the class, the level of preparation of the group. This is a powerful full body workout, a rhythmic practice, with music and a different sequence from session to session.

The practice of Hot Vinyasa will especially appeal to those who lead a sedentary lifestyle - the body receives the very movement that is so lacking, the mind rests from routine thoughts, works with mindfulness and awareness through movement and breathing. Vinyasa is about the very “flow” and “movement in the flow”, the moment of presence “here and now”.

Temperature during class: 30-33 degrees. Duration: 75 min.

Hot Power Yoga

Hot power yoga is a dynamic yoga practice. In a hot power yoga class, the breathing technique is very important - bandhas and drishti. Proper breathing helps each vinyasa to pass with maximum effect and at the same time with ease. There are almost no breaks between vinyasas, but the practice does not seem hard, but on the contrary - balanced, soft and soothing.

Classes are held in a warm room with calm music. This balanced yoga practice will help develop strength and flexibility, relieve tension and blocks in the body, calm the mind, and teach self-control and concentration.

Temperature during class: 30-33 degrees. Duration: 90 min.

All directions are suitable for any level of training. For classes, you will need comfortable and light clothing, a mat, a towel and water. Hot yoga classes have their own characteristics, but we are sure that everyone will be able to find their favorite practice.

Photo: https://www.instagram.com/best.yoga.photography/

It appeared thanks to the master Bikram Chowdhury.

Bikram Chowdhury

At the age of thirteen in 1957, Bikram Chowdhury was proclaimed India's National Champion of Yoga Achievement. But a few years later he seriously injured his knee joint. According to doctors, the master had a risk of remaining disabled for the rest of his life. And then he was only 17 years old.

Bikram decided to fight the effects of the injury by doing certain asanas under the guidance of Bishnu Ghosh. A set of exercises was aimed at restoring the functioning of the knee joint. The main distinguishing feature of such classes was that the room intended for exercises was preliminarily very heated. This approach was necessary to obtain maximum efficiency in working out the knee and to eliminate the risk of possible damage to the joint. As a result, Bikram managed to restore the functions of the damaged part of the body.

Based on personal success, the master concluded that Hatha yoga exercises performed in warm climates give good results. But not everyone has access to a trip to hot India or another country with a favorable climate. You can recreate the same conditions artificially in any suitable room.

Regular practice has led to an improvement in the training process. Thus, the master made available to everyone a new direction of yoga, world-famous called Bikram Yoga.

What it is?

An important difference between this direction and others is the observance of a certain temperature regime in the room. The air during the entire lesson should warm up to +40 degrees Celsius with a humidity of no more than 80 percent. Thus, the effect of a sauna is created: the muscles warm up faster, and the stretching becomes uniform. All this is accompanied by profuse sweating and, as a result, leads to the cleansing of the body from accumulated toxins. It becomes easier for the body to prepare for heavy loads and complex movements. This will be especially useful for those who suffer from disorders in the musculoskeletal system. It is important to consider that such people are strongly advised to first consult with their doctor and an experienced yoga instructor. For healthy people, this direction has no contraindications, regardless of the age of the student. Special physical preparation for the body is not required.

For classes, it is better to choose morning or evening hours.

Effect on the body

Regular practice of Bikram Yoga has a positive effect on the respiratory, endocrine and nervous systems. During exercise, sweating increases, which leads to the disposal of toxins and harmful substances in the body. A person can quickly lose weight and reduce cellulite.

Daily exercises help to strengthen the immune system, normalize blood circulation and bring all the organs of the abdominal cavity into tone. The body becomes more flexible and strong. Hormonal balance returns to normal. Bikram yoga technique helps to fight flat feet, including in children.

Performing a certain set of asanas, a person can get rid of the consequences of old injuries. The spine is strengthened, tendons and ligaments become stronger. Back pain goes away, excess weight is dropped. A warm body perceives physical activity more easily, so stretching becomes easier and safer.

This direction of yoga is suitable for almost all people, including children and the elderly. But there are a number of contraindications. Before training, it is better to consult a doctor and instructor, warning about your health condition and past injuries. An experienced mentor will select a convenient set of exercises and provide assistance if necessary.

Contraindications

In connection with the creation of a hot microclimate in the room during the training process, it is necessary to take into account the following requirements for the student's health.

Cannot be practiced when:

chronic forms of cardiovascular diseases;
severe forms of asthma;
diabetes in the acute stage.

You should temporarily limit training when:

pregnancy;
female gynecological inflammation and menstruation;
colds.

Meals should be an hour and a half before class;
To prevent dehydration, you need to drink one and a half liters of liquid (pure water) during the day.
You should be attentive to the needs and characteristics of your body. The load must be adjusted to suit you. Strength training is not for everyone. You need to master the poses gradually, without trying to do everything at once.
It is especially difficult for beginners. With experience, the body adapts to regular exercise and is less tired. Gradually, a person enters a training rhythm that is convenient for him.

Home activities

When a lesson is held without leaving home, then before starting you need to properly ventilate the room. Excess moisture will go away, which will reduce the formation of harmful bacteria and mold in the room.

If climatic conditions allow and it is warm enough outside, then you can practice Bikram yoga outside the apartment. It is especially useful to train on a summer day after a rain. At this time, there is an increased evaporation of water from the surface of the earth, and the air is gradually heated by the sun.

Video

Poses

The set of exercises includes twenty six asanas executed in a certain order. It should be borne in mind that each pose must be done completely and repeated twice. This rule is adamant, even if fatigue sets in or there is no desire to continue training. During the execution of such a complex, the flows of vital force (prana) are activated inside a person. All organs are saturated with it and healed.

Picture exercises

The complex of asanas (exercises) includes:

pranayama (breathing cycle exercises) to reduce fatigue, relax and prepare for subsequent asanas;
for relaxation and gradual stretching of muscles;
to increase tension in the diaphragm, massage the heart muscle, expand the lungs and tone the internal organs in the abdominal cavity;
to improve coordination of movements, reduce pain in the back and joints, strengthen the muscles of the legs and normalize blood circulation;
Dandayamana Dhanurasana to improve blood flow in the region of the heart, which leads to additional oxygen saturation; the abdominal and gluteal muscles are tightened;
Dandayamana Janushirasana to develop a sense of balance, discipline and stability in the emotional sphere, as well as strengthen the muscles of the legs and back;
Swallow pose (Tuladandasana) for a moderate load on the heart muscle, increasing blood flow, cleansing blood vessels of toxins, and activating brain activity;
Dandayama-Bibhaktapada-Pashchimottanasana for stretching the spinal muscles, increased blood supply to the joints, stimulation of the intestines, cleansing the entire body of stagnation and toxins;
to strengthen and work out all the muscles, activate metabolic processes inside the body, normalize the monthly cycle in women;
the pose of Dandayamana Bibhaktapada Janushirasana to stimulate the glands (including the thyroid gland), restore the reproductive functions of the body and fight headaches;

Bikram yoga is the most popular direction of hot yoga, about which there are many rumors and conjectures. Why are classes held in a hot room? What effect does this have on the body? Can you lose weight by doing Bikram Yoga? Today we will try to answer the most popular questions about the hottest yoga.

What is Bikram Yoga?

The founder of the direction is Bikram Chowdhury. At the age of 3, Bikram began to practice hatha yoga under the guidance of guru Bishnu Ghosh and at the age of 13 he became the youngest winner of the National Yoga Competition. At the age of 17, Bikram suffered a dangerous knee injury and, according to doctors' forecasts, he would no longer be able to walk. Instead of resigning himself to the prescriptions of doctors, Bikram turned to his guru and returned to yoga again. After six months of practice, his knee fully recovered.

At the behest of the Bishnu, Gosha Bikram opened yoga schools in Japan and India in order to help people recover from injuries and illnesses. These schools quickly achieved great success, but teaching in them was individual and not accessible to the main part of the audience. That is why Bikram decided to create a new practice method based on the teachings of his guru and suitable for people of any age, health condition and fitness level. He selected 26 hatha yoga asanas - the most effective for the treatment of common diseases.

This is how the Bikram Yoga method appeared: 26 hatha yoga asanas, 2 breathing exercises. For 90 minutes of classes, they allow you to work out muscles, joints, ligaments, tendons, internal organs in a balanced and consistent manner. Each asana prepares the body for the next. Of course, Bikram does not deny that his system is based on the well-known hatha yoga asanas. The uniqueness of the method is precisely in the sequence of these asanas.

Why is there such a high temperature in Bikram yoga classes?

Bikram Chowdhury wanted to recreate the temperature conditions under which yogis practice in India. 40+ degrees do not solve several important health problems at once:

At high temperature and humidity, the body prepares for practice faster: clogged muscles relax, joint mobility increases, stretching is effective and painless. Asanas can be performed deeper without risking injury.

While exercising in a hot gym, we sweat a lot, which means that the body is cleansed, removing toxins and toxins through sweat. Constant practice of Bikram promotes weight loss, relieves puffiness and tightens the body, speeds up metabolism.

The special temperature conditions during the class allow the practitioners to focus only on the asanas, proper breathing, and the teacher's words. So, no extraneous thoughts and rest from the hustle and bustle for 90 minutes of classes.

Who can practice Bikram yoga and are there any restrictions?

Bikram can be practiced by people of any age and with any level of training! This is what makes Bikram yoga so beautiful – everyone is equal on the mat in the gym. There are no strict contraindications to classes, but with caution, practice should be attributed to people with heart disease, asthma, and pregnant women. Warn the teacher about possible health problems before the class.

Drink plenty of water before and after class, and follow your instructor's instructions during class.

What will you get as a result of constantly practicing Bikram?

Developed flexibility, strengthened joints, muscles and spine. Focused mind, restful sleep and good mood. Just try Bikram to appreciate all the effects of this practice for yourself. Perhaps this yoga will be truly yours!

Photo: https://www.instagram.com/kinoyoga/

In this article, we will consider the features and nuances of the practice of a fairly popular direction of yoga - hot or bikram yoga. Looking ahead, let's say that many identify these concepts, but in fact, there are differences.

Features and definitions

hot yoga- this is a direction of yoga, covering any practice carried out in an artificially heated room, i.e. it is a general term for all practices that take place under specified conditions.

Bikram yoga is a type of yoga that is a 90-minute practice of a sequence of strictly defined asanas, accompanied by breathing exercises. This is an author's technique with its own characteristics.

This direction, as an independent style, was founded and popularized in the West by the Indian Bikram Chowdhury.

The person of the author of the methodology and the “features” of his classes cause conflicting thoughts (you can find stories of his behavior on the net), but Bikram Yoga itself, as a technique, has gained great popularity and is actively practiced in various countries of the world.

So, any hot yoga is practiced in a room with air and / or floor heated to 35-42 degrees and maintained at a humidity of about 40%. Such conditions, in the form of hot and humid air, mimic the climate of India.

2 fundamental differences between bikram and hot yoga

The differences between free style hot yoga and bikram yoga become apparent when you try to practice both:

Asanas and breathing

Bikram yoga exercises are 26 strictly defined postures practiced in a specific sequence. There are 2 types of breathing exercises. Moreover, asanas are performed at a fast pace (from 10 to 60 seconds for each pose). From lesson to lesson in the classroom, the same sequence is practiced.

In general hot yoga classes, the teacher can use any hatha yoga asanas, vinyasa yoga sequence, and so on - that is, there are no restrictions, and there is a variety of practices.

Practice duration

Bikram Yoga lasts strictly 90 minutes.

General classes may have different durations (usually, from 45 minutes). Given that each person's body reacts to heat differently, you can easily choose the duration of the class in accordance with your physical capabilities.

In conditions of hot and very humid air, 60 minutes is the ideal duration of practice in order to achieve the effect of warming up the muscles and ligaments, as well as starting the mechanism of cleansing the body of unnecessary substances. In this case, the body will not be dehydrated.

Who is hot yoga for?

Lovers of heavy load or load in unusual conditions.

Those who wish to strengthen the tone of not only muscles, but also the skin.

Useful advice: after practicing hot yoga, take a contrast shower, ending with cold water. After a shower, give yourself a self-massage with anti-cellulite creams - this way you can easily get rid of the orange peel! (At the same time, of course, no one canceled the diet with the restriction of sweet and salty).

For those who want to stretch muscles and ligaments more than usual, a hot environment will help in achieving the goal.

Benefit and harm

At the same time, from the point of view of physiology, the practice of any hot yoga allows you to simultaneously:

get rid of toxins in an accelerated mode - with increased sweating during exercise, substances unnecessary to the body come out through the skin (and in order not to lose the moisture the body needs, during practice, be sure to take water in small sips).

So, you sweat, drink more water, go to the toilet more often - thereby increasing the body's metabolism, so toxins are eliminated faster. This effect is enhanced by specially selected exercises, which seem to “squeeze out” substances unnecessary for the body from the body, as a result, you can see the “obvious” effect - clean skin;

muscles in hot air and humidity warm up faster and become more pliable, flexible - this allows you to more comfortably enter and hold complex poses, and the risk of injury is reduced.

despite the fact that hot yoga allows you to stretch the muscles deeper, however, the tendons and ligaments may not be prepared for such intense stretches + the heat weakens the muscles, so in some cases the opposite effect can be observed - overstrain and even injury to the muscles, ligaments, tendons ;

intense practice in a hot room can also lower core body temperature, which can lead to dehydration and, in extreme cases, even heat stroke.

Symptoms of heat stroke include weakness, dizziness, and nausea. If you feel these symptoms, immediately lie down in Savasana (take a horizontal position) and lie down for a few minutes, breathing evenly.

If you are not getting better, leave the practice room and seek medical attention if necessary.

Contraindications

Bikram yoga, like all hot yoga in general, has its own contraindications, and also requires compliance with certain safety rules.

Absolute contraindications are:

the presence of diseases of the heart, brain (stroke) and other serious diseases. At the same time, we are talking about diseases not only at the stage of exacerbation, in the presence of similar diseases in the past, coordination with the attending physician and therapist is required;

pregnancy.

We remind you that in the literature, as well as among practitioners, there is an almost unanimous opinion that pregnant women, as well as women during menstruation, are strictly forbidden to attend even ordinary yoga classes (the editorial opinion coincides with this position). But some studios, at their own peril and risk, are ready to allow such students to practice.

beginners in old age, especially if there was no previous experience of practicing any kind of yoga;

complete lack of physical fitness;

in the presence of high / low blood pressure;

in the presence of varicose veins.

During the practice of any form of hot yoga (free sequences or bikram yoga) there is always an individual risk of dehydration, dizziness, nausea, low blood pressure and even loss of consciousness.

Remember that hot yoga can harm your body as much as it can heal it.

Helps to lose weight: truth or myth?

If you lead a sedentary lifestyle and started doing hot yoga (however, like any other yoga), then, naturally, you will begin to lose some extra weight. But is it the merit of hot yoga?

A couple of years ago, an experiment was conducted in the USA to find out the real effects of hot yoga (including Bikram yoga).

One experimental group consisted of young people who led a sedentary lifestyle, had not previously practiced yoga, but were physically healthy. Another group consisted of experienced yogis who practiced, among other things, hot yoga.

After eight weeks (24 sessions) of practice, it was noted that study participants from group # 1 noted some small increase in muscle strength, a significant improvement in balance, a slight decrease in body weight.

With the help of measurements of medical and physiological indicators of group No. 2 right during classes, it was noted that although during practice the heart rate and heart rate increase significantly, the metabolic rate, as well as the number of calories burned, approximately corresponds to the load of a person who is just walking fast.

This experiment suggests that, despite the seemingly huge physical exertion during hot yoga, the body does not expend enough calories to lose weight.

The most working rule of losing weight is to maintain a balance of incoming and outgoing calories, if you want to lose weight, spend more calories than you consume!

The severity of the load is evoked with a strong increase in heart rate (which itself is high enough for the amount of body work that is done during hot yoga).

The heart pumps large volumes of blood into the vessels, sweat evaporation is formed, which is designed to cool the body.

As a result of active sweating, the body loses minerals such as potassium and sodium. Therefore, hot yoga practitioners should pay close attention to how they feel: the appearance of “white circles” before the eyes, nausea, disorientation or muscle spasms during or after yoga practice are all signs that you need to rest and reevaluate the load.

It is important to pay attention to hydration and nutrient replenishment. Dangerously low levels of potassium, sodium, and other electrolytes pose serious health risks.

If you decide to attend a class

Be sure to wear suitable clothing for this practice: tight-fitting, light clothing that absorbs sweat (short shorts + tank top).

Take 2 towels: to wipe off sweat and to place on the mat (to prevent slipping on a wet mat).

Be sure to take at least 500 ml of clean drinking water without gas with you.

Do not eat 1.5-2 hours before practice ( but you can’t attend this class on an empty stomach either - you will get dizzy!).

After practice, eat as you feel. If you feel dizzy and have other symptoms of overheating, drink water with the addition of electrolytes (sachets for solutions are sold at the pharmacy).

Choose the evening time for hot yoga classes - after practice, the body will need a long time to recover.

Find out in advance if there is a hair dryer in the center - your hair will definitely be wet, and going outside even in the warm season with wet hair and a hot body is fraught with consequences in the form of at least a cold.

Observe safety precautions!

Bikram yoga, or hot yoga as it is also known, is a branch of hatha yoga named after Bikram Choudhury. Bikram Chowdhury, when he was only 13 years old, received the title of Indian National Yoga Champion; it was in 1957. However, 4 years later, at the age of 17, Bikram Chowdhury badly injured his knee; The doctors' predictions sounded very deplorable: Bikram would never again be able to move independently.

But the young champion did not despair, and under the strict guidance of Bishnu Gosh, his mentor, he began to perform asanas in a certain sequence aimed at the complete restoration of the injured part of the body. A distinctive feature of the performance of such a complex of asanas was that the room where the classes were held was very hot. This was necessary in order to work out the injured knee as efficiently as possible, and also in order not to receive additional damage. The result of hard work was a completely restored knee of Bikram.

Bikram Chowdhury rightly believes that hatha yoga brings the most positive results in conjunction with the hot climate of India. Naturally, not everyone has the opportunity to practice Bikram yoga in a hot country, so the appropriate temperature regime is artificially created in the premises of any countries, even northern ones.

As a result of the refinement and improvement of the sequence of exercises, Bikram Choudhury created his own unique direction of hatha yoga, which today we know as bikram yoga.

Bikram yoga: exercises and asanas

During the classes, a complex consisting of 26 asanas is performed in a strictly defined sequence. It is very important to complete these exercises to the end and repeat each of them twice, despite your fatigue or unwillingness. As a result of each such practice, vital energy - prana - circulates in the human body, and the organs are exposed to beneficial effects. So, these are the following exercises:

Pranayama, or breathing practice, is aimed at relieving fatigue, relaxation and at the same time concentrating on the upcoming lesson.
Asana of the month- Ardha Chandrasana. It relaxes and gradually stretches the muscles of the whole body, as a result of which the Bikram Yoga practitioner is now completely ready to perform the basic exercises.
Asana of bending to the legs- Padahastasana. Stretches the muscles of the legs and gluteal muscles, blood circulation in the brain area becomes noticeably better, and blood pressure returns to normal.
chair asana- Utkatasana - increases muscle tension in the legs and diaphragm. This asana is aimed at toning the organs of the peritoneum, at massaging the heart and expanding the lungs.
Eagle asana- Garudasana. This exercise is aimed at developing coordination; This happens due to the fact that some muscles of the body tense up, while others relax. As a result of performing this asana, pain in the back and joints disappears, the muscles of the legs come to tone, blood flow improves.
Dandayaman Janushirasana exercise. This asana is aimed at developing a sense of stability, discipline and gaining emotional inner harmony and balance. Physically, the back is relaxed and the leg muscles are strengthened.
bow asana- Dandayamana Dhanurasana. This exercise is aimed at stimulating blood circulation in the chest area, thus oxygenating the heart. The press and muscles of the buttocks become taut.
Asana swallows- Tuladandasana. It has a moderate load on the heart, stimulates its intensive work and the release of blood, thereby clearing the blood vessels, enhances the activity of the brain. Swallow asana is an excellent prevention of cardiovascular diseases.
Dandayaman Bibhaktapada Pashchmottanasana Exercise. This asana is aimed at stretching the muscles of the back and increasing blood flow to the joints. Since the work of the small intestine is also stimulated, the body is cleansed of toxins.
Triangle asana- Trikanasana. This exercise is aimed at the simultaneous study of all the muscles of the body and increased metabolism. This asana is extremely useful for women with irregular menstruation.
Body Compression Asana- Dandayamana Bibhaktapada Janushirasana - stimulates the work of all the glands of our body, especially the thyroid; it also helps in the fight against reproductive system disorders and frequent chronic migraines.
tree asana- Tadasana - is aimed at stretching the spine and strengthening the muscles of the back, posture becomes better, the press is toned, tension in the abdomen is reduced.
An exercise Padangushtasana It is aimed at developing balance and strengthening willpower, as well as stretching the muscles of the legs.
Asana of relaxation- Savasana. Such an exercise relaxes every single muscle of our body, as a result of which the movement of both blood and lymph returns to normal, and all organs are enriched.
Pawanamuktasana exercise, the result of which is a massage of the organs inside the body in a natural way; this is especially beneficial for the digestive system.
Asana sit-up clears the lungs of air that has stagnated in them.
Cobra Asana, Bhujangasana. During this exercise, the arms are strengthened, the back muscles become flexible. In this way, diseases in the lumbar region, such as, for example, arthritis, are prevented. The working capacity of the liver and spleen increases, the pressure returns to normal.
Locust Asana, Shalabhasana. Great for those who have a pinched sciatic nerve or displaced vertebrae, and besides, it is an excellent prevention of varicose veins. Such an exercise tightens the gluteal muscles well and contributes to the fact that all the “excess” leaves the sides.
Asana Purna Shalabhasana perfectly develops and tightens the press.
Boat Asana, Dhanurasana. This exercise helps to make the spine and muscles around it more flexible. All internal organs come into tone; if there were any violations in their work, the exercise contributes to its normalization.
Hero Asana, Supta Vajrasana. During this exercise, the spinal muscles and ankle muscles are stretched, as a result of which the hips and abdomen are noticeably tightened. In addition, the hero's asana is the prevention of diseases such as gout and varicose veins.
Turtle Asana - Ardha Kurmasana- improves sleep, helps to get rid of frequent migraines, improves memory and normalizes blood circulation in the brain, as well as prolonging our lives.
Camel Asana - Ushtrasana- promotes stretching of the back muscles, and also relieves internal experiences and disharmony with oneself.
Rabbit Asana - Sasangasana- helps to reduce tension in the shoulders and neck, as well as the prevention of colds.
Janushirasana and Pashchimottanasana exercises restore metabolism and appetite.
Asana, during which the spine is twisted, - Ardha Matsyendrasana- this is the final exercise of the whole complex, contributing to the healing of all systems of our body.

Bikram yoga: contraindications

Since Bikram yoga is practiced in rooms where it is very hot, there are some contraindications. They can be temporary or permanent.

To permanent contraindications relate:

chronic forms of cardiovascular diseases;
severe forms of asthma;
acute diabetes.

For temporary contraindications relate:

pregnancy;
the period of gynecological inflammation and critical days in women;
colds.

Bikram yoga: description

As noted above, the practice of Bikram Yoga takes place in rooms with a certain temperature regime, namely: the room should be up to + 40 °, and air humidity - up to 80%. Achieving the effect of a sauna where yoga takes place contributes to the fact that the muscles are warmed up, and their stretching is gradual and even; in addition, there is profuse sweating. So the body and the human body are fully prepared for constant movement and heavy load; such exercises are especially effective for people with injuries of the musculoskeletal system. If the state of health allows and there are no serious contraindications, then Bikram yoga is suitable for everyone, and no matter what age category they belong to. Such classes also do not require any special physical training.

If you are serious about practicing Bikram Yoga, choose either early in the morning, or at the end of the working day, before going to bed.

It is very important to pay attention to how much water you consume. Since the body loses a lot of fluid during Bikram yoga, drink at least two liters of water per day. You can eat two hours before the start of the class and two hours after it ends. Observe the drinking regimen and diet even on days when there are no classes. Consume purified water, fruits and low-fat dairy products, lead a healthy lifestyle and give up all bad habits.

Benefits of Bikram Yoga

First of all, it is worth noting that the successful result of the practice of Bikram Yoga is entirely up to you. Regular classes, during which you completely surrender to the practice, will bring success very soon:

metabolism is restored;
all muscles come to tone;
comes flexibility;
the skin becomes elastic;
complexion will improve;
reduced susceptibility to stress and depression.

It brings a person not only physical health, but also discipline, balance within oneself and harmony with the outside world, and besides, it is an excellent and effective tool for self-development.

Note from the Editor

It is worth remembering that those who choose this direction for themselves will practice the same sequence, despite their personal characteristics and health status. This sequence helped Bikram, but will it help you? Experienced yoga teachers of other directions question the balance of the proposed complex, especially considering its constant repetitions without changes.

There are no detailed recommendations regarding the arrangement of studios in which Bikram yoga classes are held. They can be decorated with plastic, laminate and other artificial materials (most often it happens). The question of what the trainees end up breathing, given the high humidity and temperature in the hall, remains open.

Often involved in choosing this direction, because they want to lose weight. During the session, taking into account the load, humidity and temperature, a lot of fluid is lost and weight is reduced. But it is worth drinking water and the weight will return back. We talked with one of the participants of the challenge, which was held in one of the Moscow studios of Bikram Yoga, in which it was necessary to attend 30 hot yoga classes in 30 days. According to her, there was no change in weight. In order to bring your weight back to normal, it is best to normalize your diet first, you can learn more about proper nutrition here.

As additional contraindications to such classes, it should be noted:

Varicose veins, since under such conditions the load on the vessels increases.
Arthrosis. In the presence of such a disease, it is better to practice in "dry" conditions. If the joint is inflamed, avoid additional heat.
Cholelithiasis.
Serious kidney problems.
Diseases of the thyroid gland, problems with the lymph nodes.

You also need to be more careful in the cold season, as the difference in temperature during class and on the street is quite strong. Cool down before going outside.

The positive effects attributed to Bikram Yoga can be obtained from yoga classes in other directions without the additional risk associated with the peculiarities of the hot yoga method.

It is also important to mention that Bikram Yoga is far from spirituality, attention is paid only to the physical aspect. Teachers speak in memorized phrases, stimulating students to sweat on the rug for the sake of losing weight with health risks, taking into account all the listed contraindications.

The Bikram Chowdhury Method is currently being franchised. He tried to patent his sequence of 26 exercises, but he was refused, recognizing the asanas as a global heritage. Bikram has repeatedly sued his former students who copied his methodology, as well as with former students on charges of sexual harassment.

Categories

Popular