Bikram yoga, also known as “hot yoga,” is a form that relies on 26 specific postures. These postures, always done in the same sequence, are geared toward building balance, flexibility, focus, and strength. It earned the nickname “hot yoga” because it is ideally practiced in a room heated to 105F (40.5C) with a humidity of 40%. The creator of this yogic form, Bikram Choudhury, designed it as such to increase muscular flexibility during intense postures, facilitate deeper stretching, prevent injury, relieve stress and tension and detoxify the body. As a beginner, it is incredibly important to attend at least one class, since the postures can be very demanding and form-specific. The slightest break in form could result in injury, especially for a beginning yogi. For this reason, this article will educate you on the names and benefits of each posture, but will not expound on how to attain each pose.
1. Pranayama Series (Standing Deep Breathing) – A seemingly simple task, standing tall and breathing deeply, the Pranayama Series is the single most important aspect the Bikram postures. Beginning with deep nostril breathing not only helps to prepare you for the postures ahead, it also helps with irritability, nervousness, high blood pressure, and circulation.
2. Ardha Chandrasana with Pada-Hastasana (Half Moon Pose with Hands-to-Feet pose) A flowing connective pose in the warm-up, this pose helps with a host of problems. To name a few, it assists in the relief of sciatic pain, tones the spinal nerves and abdominal organs to assist with Irritable Bowel Syndrome, opens shoulder joints, and increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles. It also aids in the recovery from back injuries and slipped discs.
3. Utkatasana (Awkward pose) Called the “Awkward Pose” because you are half-sitting, half-standing, balanced on your tip-toes, this posture looks and feels, well, awkward. It is incredibly beneficial, however. It improves your overall body strength, opens the pelvis, strengthens and tones leg muscles, relieves menstrual cramping, reduces fat pocket under buttocks, is good for arthritis conditions, and improves flexibility in the toes and ankles.
4. Garurasana (Eagle pose) A sinuous pose of entangled arms and legs, this pose supplies fresh blood to the sexual organs and the kidneys, firms calves, thighs, hips, abdomen, and arms, improves the flexibility of the hip, knee, and ankle joints,
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