Welcome to Motivation Yoga guide to Bikram Yoga:

Table of Contents:

What is Bikram Yoga?
Who is Bikram Choudhury?
What is the Bikram Room Temperature?
Bikram Yoga 26 Poses
Class Structure
How to prepare for class?
What to wear?
Benefits of Bikram Yoga
Bikram Yoga Videos
Bikram Yoga Books
Bikram Yoga in a nutshell

What is Bikram Yoga?

Bikram Yoga is a style of yoga invented by Bikram Choudhury.

Bikram yoga (sometimes called Hot Yoga) is based on Hatha Yoga. It has 26 poses and two breathing exercises that are performed in a heated room.

Bikram Yoga is taught all around the world by yoga teachers who have studied in official Bikram Yoga studios.

Who is Bikram Choudhury?

Yoga teacher Bikram Choudhury (born in 1946 in Calcutta, India) came to the United States in the 1970s. In 1974, he founded the Yoga College of India in Los Angeles. Since weather in California is often much colder than in Calcutta, Bikram started to heat the yoga studio. This was the start of legendary Bikram Yoga, which has since been the world’s most copied, and often misunderstood concept of yoga. Bikram has been criticized for trying to copyright use of the yoga poses.

At first Bikram taught the yoga series primarily to athletes and actors until he opened the school for yoga teachers in 1994. Now there are hundreds of Bikram Yoga studios around the world.

Bikram Yoga room temperature

In authentic Bikram yoga class the room temperature is always slightly higher than the body’s own temperature (+ 40°C, +105°F). The room temperature is composed of three components: degrees, air movement and 40% air humidity. The heat helps your metabolism and keeps your muscles, tendons, joints and ligaments warm and flexible and gives a suitable challenge to the heart muscle.

Bikram Yoga 26 poses

”These 26 poses go through the whole body, relieving stress, balancing and strengthening the glands, organs, circulation, digestion, nervous system, rejuvenates tissue, reverses the aging process, reshapes muscles, tendons and builds willpower, self-control and patience.” – Bikram Choudhury

The 26 yoga poses (asanas) performed in a sequence are the base of Bikram yoga training. The same poses are done in same order in every class.

Guide to Bikram Yoga

The asanas used are:

Standing Deep Breathing (Pranayama)
Half Moon Pose (Ardha-Chandrasana)
Awkward Pose (Utkatasana)
Eagle Pose (Garurasana)
Standing Head to Knee pose (Dandayamana-Janushirasana)
Standing Bow Pose (Dandayamana-Dhanurasana)
Balancing Stick (Tuladandasana)
Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana)
Triangle Pose (Trikanasana)
Standing Separate Leg Head to Knee Pose (Dandayamana-Bibhaktapada-Janushirasana)
Tree Pose (Tadasana)
Toe Stand (Padangustasana)
Dead Body Pose (Savasana)
Wind-Removing Pose (Pavanamuktasana)
Sit up (Pada-Hasthasana)
Cobra Pose (Bhujangasana)
Locust Pose (Salabhasana)
Full Locust Pose (Poorna-Salabhasana)
Bow Pose (Dhanurasana)
Fixed Firm Pose (Supta-Vajrasana)
Half Tortoise Pose (Ardha-Kurmasana)
Camel Pose (Ustrasana)
Rabbit Pose (Sasangasana)
Head to Knee Pose (Janushirasana)
Spine Twisting Pose (Ardha-Matsyendrasana)
Blowing in Firm Pose (Kapalbhati in Vajrasana)

Learn all 26 Bikram Yoga postures at BikramYoga.com

Bikram Class Structure

The class lasts for 90 minutes. It is long enough to go through the whole body. The structure of the Bikram yoga class is always the same and the beginners and more advanced students often participate in the same class.

Nothing in the Bikram Yoga class is random. The sequence of 26 poses warm up and stretch muscles, ligaments and tendons in the order in which they should be stretched. The yoga series is very slow so the risk of injury is minimal or non-existent. Each position in the sequence is designed to safely stretch and open up the body to the next position.

The class starts out with standing deep breathing exercise. The sequence of the poses go in the order of balance, standing, back bends, twists and ends with kapalbhati breathing exercise followed by relaxing savasana.

Get ready to sweat – How to Prepare for Bikram Class

It is essential to drink plenty of water on the day before and the day when you go to Bikram yoga class. It prevents the body from dehydration. Also remember to rehydrate after the class and replace those electrolytes lost through the sweating.

Eat lightly 2-3 hours before class. Avoid coffee and other products containing caffeine just before the class because of the drying effect of caffeine.

For your first Bikram class you will need a yoga mat, a large towel and a hand towel. Take also a water bottle and remember to drink plenty during practice. No other yoga accessories like blocks or belts are used in class.

After the class let your body cool down gradually. Don’t take an ice cold shower right after the practice. In general the body needs a few training session to get used to training in the warm temperature. You may feel a little unwell, tired or you may feel dizzy in the first few classes but it is normal. A few hours of Bikram yoga practice on consecutive days helps your body to adjust. If you don’t feel well, sit down to rest. You should always rest during the class whenever you feel that way.

What to wear to Bikram Yoga class?

Dress as lightly as possible and in flexible clothing. Use clothes that you feel comfortable sweating in. Use shorts. Prefer tank tops or sport bras rather than a T-shirt. If you are a man don’t wear a shirt at all. Read more about what to wear to yoga class.

Benefits of Bikram Yoga

”My yoga system covers all of the body, from bone to skin and hair to toes. Each of the internal organs, glands, nerves, ligaments, veins and tissues are used.” – Bikram Choudhury

Bikram Yoga makes you look good and feel good because it works on physical and psychological level. The exercises will shape your body stronger, leaner and more flexible but also affect inside the body.
The nervous system, metabolism, organs that affect the digestion system and hormonal activity – they all will share the healing effects of yoga. A well-functioning system brings health and vitality to the whole body. On the other hand Bikram Yoga soothes and refreshes the mind by giving a break from the day’s work. Exercises develop self-control, concentration and patience.

Bikram has tested the medical benefits of the poses in many hospitals. During three-year studies in Tokyo University Hospital, Bikram helped doctors prove that yoga regenerates tissue and improves chronic ailments.

List of health benefits associated with Bikram Yoga practice

– Development of muscle tissue
– Makes muscles long and lean
– Improves posture and balance
– Helps with weight loss
– Prevents stress
– Helps eliminate toxins from the body
– Stimulates the lymphatic system activity
– Lowers blood pressure
– Helps anxiety and depression
– Increases pain tolerance in patients with chronic illness
– Improves concentration
– Promotes a good night’s sleep and the functioning of digestion
– Supports the performance in other types of exercise and sports activities

Benefits of practicing yoga in high temperature

Heat has incredible healing effects, which has been used in cultures around the world for thousands of years.

Heat makes the exercises more challenging and the body benefits from the heat in many ways. The heat stretches the muscle tissues and increases mobility in joints. This enables deeper poses in a shorter time and with less risk of injury.

Sweating rejuvenates the skin, the largest organ of the body. The heart rate rises and blood circulation improves. Rich and nourishing blood is able to flow to the tissues when the various parts of the body are pressed and released in turn during the sequence.

Raising the body temperature slowly accelerates the immunity system and thus helps the body fight infections.

Bikram Yoga Videos

There are many free Bikram Yoga videos on YouTube. You can also find Bikram Yoga videos at Bikram-Yoga-Videos.com (http://www.bikram-yoga-videos.com/)

Here is one from YouTube with all 26 poses:
Beginners Bikram Yoga Instructional video

Bikram Yoga Books

Bikram's Beginning Yoga Class

Bikram’s Beginning Yoga Class

With nearly two hundred vivid instructional photographs, Bikram’s Beginning Yoga Class is the perfect guidebook for any student of yoga, either advanced or beginner-a reference that makes Hatha yoga fun, easy, and completely understandable.





Bikram Yoga Poses And Their Benefits

Bikram Yoga Poses And Their Benefits

The first chapter of this Bikram Yoga book will let you know the basics and will prepare you for the yoga. The following five chapters will show you how to perform all the different postures of Bikram Yoga in the correct way and explain its benefits.




Bikram Yoga in a Nutshell

– Bikram Yoga is a yoga style based on Hatha yoga.
– It was invented by Bikram Choudhury in the 70’s
– The classes are held in a heated room
– The room temperature is +40°C, +105°F at 40% humidity
– The class consists of 26 yoga poses that are done in a sequence
– The same poses are done in the same order in every class
– Length of the class is 90 minutes
– Benefits of Bikram Yoga include: weight loss, muscle development, prevention of stress