Never too late, never too old
never too bad, and never too sick
to do this yoga and start from scratch again.
Bikram Chowdhury
Bikram yoga or "hot yoga" - a set of exercises performed in a heated, humid room.
A bit of history
This type of yoga got its name in honor of its founder, Indian Bikram Choudhury. Starting yoga at the age of four with India's most famous master at that time, Bishnu Ghosh, the younger brother of Paramahansa Yoganand, the author of the most popular book on yoga, in 1957 Bikram became India's national yoga champion at the age of only thirteen. At seventeen, a knee injury during a weightlifting workout brought a prediction from leading European doctors that he would never walk. Not accepting their opinion, he returned to the Bishnu Ghosh school, knowing that if anyone could help heal his knee, it was only his teacher.
Ghosh was a famous athlete and was the first to scientifically prove the ability of yoga to cure chronic physical ailments and heal the body. Under the guidance of his teacher, Bikram began to experience a sequence of asanas to restore the body after an injury. A set of exercises to restore health was performed in a heated room. This significantly reduced the risk of additional injury and helped to deeply work out the area of injury. As a result of hard practice, Bikram completely restored his knee.
According to Bikram Chowdhury, hatha yoga is most effective in the hot Indian climate, and not at room temperature in northern countries. Therefore, he proposed artificially creating a hot indoor climate. Bikram finalized and improved his unique sequence of exercises, which after some time became known as Bikram yoga.
First appearing in the States almost 50 years ago, Bikram yoga has rapidly gained popularity. The number of her fans is constantly growing, and their list is regularly updated with well-known names. Today, this type of yoga is preferred by David Beckham, Lady Gaga, Ashton Kutcher, Robbie Williams, Madonna, George Clooney, Jennifer Aniston and others.
What is an occupation?
Bikram Yoga - A 90-minute program to improve overall health through balancing and strengthening each individual system in the body with a scientifically proven effect; prevents disease, helps recover from injury, promotes detoxification and weight loss, and limits the effects of aging.
Bikram yoga is especially popular due to the absence of groups and levels and the availability of exercises for any age and any physical form. The Bikram yoga class includes an unchanging sequence of 26 hatha yoga exercises and 2 breathing exercises that are performed in a heated room (38–40 ° C) with high humidity (40–50%) for 1.5 hours.
Bikram yoga exercises are aimed at working out each part of the body in a certain order; each posture prepares the body for the next. The intensity of the exercise maintains a high heart rate, stimulates metabolism and starts the process of losing weight, as with a full-fledged cardio workout. An increased, but not excessive, load on the circulatory system strengthens the vessels and the heart, which leads to pressure stabilization and restores the tone of the vessels. The high temperature helps to relax the joints and improve the elasticity of the muscles for deeper and safer stretching of the body. Humidity causes intense sweating, stimulating detoxification processes. Thus, this type of exercise works on the whole body as a whole, improving the cardiovascular, circulatory, respiratory, musculoskeletal, endocrine, immune and other systems of our body.
How to dress and prepare for class?
Drink plenty of water throughout the day and you will be well prepared before coming to class. Proper hydration supports the healthy functioning of your body systems and allows heat to strengthen you rather than overwhelm you.
Don't eat anything heavy 3 hours before your yoga class.
Dress in light and comfortable clothes for class, as if you were going to the beach.
In addition to the usual yoga mat, you only need three things: water (it can be difficult to maintain a high pace without additional liquid) and towels (one for the mat, the other for the shower). Since the increased temperature and humidity leads to increased sweating, both a towel and a shower will come in handy.
How to behave in class?
It is important for beginners to remember that the most difficult thing in the first lesson is to stay indoors throughout the class. It is normal to feel dizzy, nauseous in the first session - these sensations are temporary and will subside as your body detoxifies and acclimates. No one will require you to perform all the asanas without fail. Work your best, but listen to your body. If the load turns out to be excessive, you can always take a break, drink water, pause and just sit on the mat, continuing the activity to the best of your ability.
What to expect from classes?
The Bikram yoga class is 90 minutes of active meditation, where we learn to achieve harmony of the body, mind and soul, get rid of depression, stress and fatigue. This is not just sitting on the floor, but a really hard and effective workout.
In the classroom, an unusual experience awaits you, and the sensations after each class are unchanged: lightness, renewal, a surge of energy and inexhaustible inspiration!
Your progress in practice will depend on how regularly you practice, how carefully you listen to the signals of your body and follow the instructions of the teacher. As a reward for these efforts, you will be able to enjoy a whole range of pleasant bonuses from an accomplished feat that will motivate you to continue practicing and develop in your practice, noticing positive changes inside and around you.
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/
Bikram yoga, better known as hot yoga, came to us, as well as the traditional version, from India. It got its name in honor of its inventor, Bikram Chowdhury, a man who practiced yoga almost from the cradle. Due to a serious injury once received, he had to leave his hobby and spend many years recovering. After unsuccessful attempts to regain his lost health, Bikram suddenly discovered that exercises performed in a highly heated room significantly accelerate the achievement of the desired effect.
Today, Bikram Yoga has gained wide popularity not only in America and Europe, but also in our country. The peculiarity of such training is that all exercises are performed in a room heated to 40 degrees, which is why hot yoga has a number of contraindications.
Benefit
- Hot yoga, like traditional yoga, provokes active burning of calories, which continues for some time after the end of classes, and in the case of Bikram yoga, things are even better - due to high temperatures, the process of losing weight is even faster. Thus, hot yoga is an excellent, and most importantly, a quick way to lose weight, get rid of cellulite in a short time and get your body in good shape.
- Due to the high temperatures in the room, you sweat profusely, which means that along with sweat, unnecessary toxins and waste products exit the body through the skin.
- The body, due to a long stay in a very hot room, becomes more flexible, which means that stretching exercises will be more painless for you.
- Hot yoga has a good effect on the heart, helping to strengthen the cardiovascular system and respiratory system.
- This type of yoga is best for quick recovery of injuries of varying severity.
- Bikram yoga helps to relax after a hard day and put your nervous system in order.
Harm
- The first and, perhaps, the main drawback of hot yoga is that only absolutely healthy people can practice it, which, alas, are very few in big cities. Contraindications include even the presence of such a seemingly insignificant disease as vascular dystonia. If you react poorly to temperature changes, Bikram yoga is an unattainable pleasure for you, because classes in this mode can cause severe dizziness or even fainting in people with weak blood vessels. The same goes for people with heart disease.
- It is forbidden to practice hot yoga if you have varicose veins, as stress on the vessels will only aggravate their condition.
- When we are stuffy and hot, we are thirsty. This is a natural process. In the conditions of Bikram Yoga, there is profuse sweating and, of course, you want to drink twice as much. And this means that the load on the kidneys increases.
- Yoga should not be practiced in the morning, because after training the body is simply not able to quickly recover and return to its usual rhythm.
Many well-known athletes, actors, musicians and other goal-oriented and successful people, including politicians, include Bikram Yoga in their physical training program.
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 country, 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 brain activity. 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.
- The 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 each individual 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 temperature difference 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.
A modern person suffers from reduced physical activity, which is why almost every second person can complain of back pain, constant stress and a bunch of chronic diseases. At the same time, no medicines can bring relief until the person himself wants to change his life. But there is a simple and effective remedy that will help you get rid of excess weight, chronic diseases and feel the joy of youth again - hot yoga. Our studio presents different types of this direction - Modo Yoga, Hot Hatha, Bikram Yoga, Hot Stretching and Yin Yoga. With us you will definitely find something to your liking.
Timetable of classes
Your progress in practice depends on how regularly you practice.
Distinctive features
Hot yoga is a complex of hatha yoga poses that are performed in a heated room. At high temperature and high humidity, the body warms up much faster, as a result, the risk of injury decreases, and the physical capabilities of the body increase. Hot yoga classes are held in a heated room, the temperature in it reaches 40 degrees. The level of air humidity is at least 30%. Under these conditions, physical activity has a multifaceted effect:
- The metabolism improves, the lymphatic system removes toxins from the body. This allows you to make the skin smooth and clean, in addition, natural immunity increases.
- Physical activity is aimed at the whole body from the tips of the toes to the tips of the fingers, from the inside out, from the bones to the skin. Every muscle, ligament, joint, organ, nerve is worked out, every cell of the body is included in the work. Oxygenated blood nourishes up to 100% of the body. The flexibility of the spine increases, muscles and tendons become more elastic. All this allows you to get rid of pain and tension, as a result you will feel great.
- The load on the body in conditions of elevated temperature contributes to accelerated weight loss. This makes it possible to get rid of extra pounds and again feel freedom and lightness.
- Hot yoga prolongs youth. This is the best way to give yourself a great feeling and return to a blooming appearance. It has not only a physical, but also a psychotherapeutic effect - the experience and constant stress go away. By giving preference to classes, you will be able to endure the stresses of the world much easier.
How are classes conducted?
Classes continue for an hour and a half, all this time the room is kept at a high temperature and humidity. Both men and women can do it, the initial complex is within the power of people of any level of training. Classes are recommended to attend at least 3 times a week to achieve a stable positive effect.
Hot Yoga Moscow has created optimal conditions, here you can discover new possibilities of your body. Professional certified instructors are fluent in the technique of performing exercises. We have a large and bright space. The fine climatic equipment providing inflow of the fresh and purified oxygen. Equipped locker rooms - individual lockers, clean showers. We also have an Organic bar - herbal teas and smoothies. Bank cards are accepted for payment, discounts for pensioners, children and students. The room is fully prepared for classes at high temperatures, so you will be comfortable.
Turning to us, you will be able to improve your body in an individual rhythm, the work of our teachers will contribute to progress. An individual approach to the training regimen allows you to achieve excellent results, while avoiding overstrain and negative emotions. Hot yoga is a special practice available to everyone, with its help you can achieve inner harmony and tranquility. Call us and sign up for hot yoga classes that will open the way to perfection!
