Do
you wish to increase your strength, flexibility, and
mental clarity? If so, you ought to think about trying hot
yoga. One kind of hot yoga that is done in a warm room is
called Bikram yoga.
You may stretch farther and go into deeper positions than
you would in a typical yoga class because of the high
heat. We'll talk about the advantages of hot yoga in this
blog post, along with a list of 26 beginner-friendly
bikram yoga positions!
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What is Bikram Yoga?
Bikram Yoga
is a kind of heated yoga that falls within the hatha
yoga category. Usually, the temperature is maintained at
105 degrees Fahrenheit with a 40% humidity level.
This enables a thorough, cleansing sweat to occur during
the exercise. In order to allow toxins to be expelled
from the body, the room has excellent ventilation as
well.
There are 26 asanas, or postures, in Bikram Yoga, and
they must be done in order.
Every body component is worked by the postures, which
are frequently done in front of a mirror so that
trainees can assess their alignment. The average class
lasts for ninety minutes, and students are advised to
hydrate well both before and after the exercise.
What’s The Difference Between
Bikram And Hot Yoga?
The majority of people are aware of yoga, and many have
even taken one or more classes. But there are various
forms of yoga, and each offers advantages of its own.
While heated rooms are used for practicing hot yoga, the
temperature is usually not as high as it is for Bikram
yoga.
A room that is heated to about 105 degrees Fahrenheit is
used to perform Bikram yoga, a type of hot yoga. Sweating
induces muscle relaxation and aids in cleansing.
While hot yoga sessions may vary in their positions,
Bikram yoga adheres to a set sequence of 26 poses.
Due to the heat's ability to assist loosen muscles, both
forms of yoga are very beneficial for beginners and are
great for increasing flexibility.
The Benefits of Hot Yoga
Hot yoga offers numerous advantages, such as enhanced
strength, better flexibility, and detoxification.
Additionally, hot yoga is a great way to increase energy,
enhance circulation, and decrease stress.
It's crucial to begin cautiously and pay attention to your
body if you're new to hot yoga. Before and after your
practice, sip on lots of water, and take pauses as needed.
After discussing the advantages of hot yoga, let's look at
some of the positions that are typically found in a Bikram
yoga class.
In bikram yoga, the positions are sequenced in a way that
helps the body warm up gradually and gets ready for the
more challenging poses later in the practice.
While the later positions in the bikram yoga series
concentrate on deep stretching and strengthening, the
initial poses are meant to raise heart rate and
circulation.
A closer look at each of the 26 bikram yoga poses is
provided here:
Standing
Deep Breathing (Pranayama)
This stance promotes physical and mental relaxation.
An age-old technique called pranayama offers numerous
advantages for the body and mind. The Sanskrit terms
"prana" and "ayama," which translate to "life force" and
"extension," respectively, are the origin of the word
itself.
When done properly, pranayama can enhance energy,
encourage relaxation, and improve respiratory health.
Additionally, it can aid with anxiety and stress
management.
While there are numerous techniques to practice pranayama,
"standing deep breathing" is among the most popular.
Just stand with your feet together and your arms by your
sides to perform this stance. Inhale deeply through your
nose, and then release the air gradually through your
mouth. Envision expelling all of the air from your lungs
as you exhale.
Several times over, repeat this procedure while
maintaining a deep, steady breath.
Half Moon
Pose (Ardha Chandrasana)
This bikram yoga stance enhances renal function,
strengthens your core, and stretches your spine. It's also
excellent for toning and firming your abdomen, thighs,
hips, and buttocks.
Step 1: Stand with your feet together and your arms by
your sides to start the Half Moon Pose. Breathe in deeply
with your nose and out slowly through your mouth while
bending your waist to the right. Envision expelling all of
the air from your lungs as you exhale. On the left side,
repeat.
Awkward
Pose (Utkatasana)
Utkatasana, also known as the Awkward Pose, is an
excellent posture to stretch your back and leg muscles. It
also aids in strengthening the core and enhancing balance.
Step one: Stand with your feet shoulder-width apart to
begin the stance. Extend your arms forward, palms facing
downward. Then, as though you were sitting in an invisible
chair, bend your knees and bring your hips down into a
squatting position.
Eagle Pose
(Garudasana)
One of the more difficult yoga poses, eagle position has
many advantages. It improves flexibility in the spine and
shoulders and fortifies the muscles of the hips, legs, and
core.
Eagle position additionally enhances balance and
attention. Keeping a solid foundation is essential to
doing eagle posture correctly.
To begin, place your arms at your sides and place your
feet hip-width apart. Subsequently, elevate your right leg
and encircle your left leg, allowing your foot to settle
close to your left ankle.
Next, wrap your right hand over your left, keeping your
arms bent at a 90-degree angle. Interlock your elbows.
Continue on the opposite side.
.
Standing
Head To Knee Pose (Dandayamana-Janushirasana)
The Standing Head to Knee Pose has many advantages. The
entire body, from the ankles to the top of the head, is
strengthened in this stance. It can even aid in the relief
of tension headaches and stress. It also helps to enhance
digestion and balance.
The Standing Head to Knee Pose additionally aids in
lengthening and toning the arms, back, and leg muscles.
Start in Mountain Pose and work your way to the Standing
Head to Knee Pose. After that, put your hands on your
knees and bend forward at the hips.
Next, while maintaining a straight left leg, raise your
right foot to your right hand. Slowly raise your left arm
above your head while placing your right hand on your
right ankle.
Standing
Bow Pose (Dandayamana-Dhanurasana)
You may stretch your back muscles and straighten your
posture by standing in the bow stance. Additionally, the
pose helps to enhance your balance and strengthen your
core.
Start by standing with your feet hip-width apart in order
to enter standing bow position. Then, reach back and use
your right hand to grab hold of your right ankle. Holding
your ankle, slowly lift your right leg behind you. Repeat
on the left side after letting go.
Because this post involves a lot of balance, you should
consider using a chair or wall as support if you feel
wobbly.
Balancing
Stick Pose (Tuladandasana)
One of the best poses to work on your balance and
coordination is the Balancing Stick Pose. It also aids in
spine stretching and core muscle strengthening.
Place your feet hip-width apart and your arms by your
sides to begin the posture. Extend your arms in front of
you while bending forward at the hips. As you elevate your
left leg straight behind you in a "T" shape, contract your
core muscles. After holding the position for 30 to 60
seconds, switch sides and do it again.
Standing
Separate Leg Stretching Pose
(Dandayamana-Bibhaktapada-Paschimotthanasana)
A fundamental yoga stance with numerous advantages is the
bikram yoga pose. In addition to stretching the hamstrings
and lower back, this forward-bending pose helps ease
headaches and exhaustion. Additionally, it enhances focus
and equilibrium.
Place your hands at your sides and start with your feet
wide apart to perform the Standing Separate Leg Stretching
Pose. Bend forward from the hips while maintaining a
straight spine as you release the breath. If you are
unable to reach the floor, place your hands on your shins
or the ground next to your feet. Inhale deeply, then hold
the position for a maximum of 60 seconds. Exhale as you
slowly roll up to standing to release the posture.
Triangle
Pose (Trikonasana)
Triangle Pose is a very beneficial and beginner-friendly
yoga pose. This pose helps to tone the butt, hips, and
thighs while also increasing flexibility and relieving
lower back pain. Additionally beneficial for enhancing
balance and focus is Triangle Pose.
To execute the stance, stand with your feet hip-width
apart and your arms out to the sides. The right hand is
then put on the floor close to the right foot as the body
is twisted to the right. Next, raise the left hand above
the head. The body should be positioned with both hips
pointing forward and the left shoulder exactly over the
right knee.
The gaze
should be directed upward toward the left hand. To
deepen the stretch, the left hip can be moved slightly
forward while maintaining a strong foundation with the
right foot. Triangle Pose can be held for up to one
minute before returning to standing and repeating on the
other side.
Standing
Separate Head To Knee Pose
(Dandayamana-Bibhaktapada-Janushirasana)
One of the best poses to increase strength and flexibility
in the shoulders, back, and legs is the Standing Separate
Head to Knee Pose.
Step 1: Stand with your feet together and your hands by
your sides to start the position. Next, while maintaining
a straight back, take a step forward with your right leg
and bend forward from the waist. Bending forward, extend
your right hand and grasp your right ankle. Grab your
thigh or calf if you are unable to reach your ankle. For a
duration of 30 to 1 minute, hold the posture. Next, let go
of your leg and take a straight stance. On the other side,
repeat the posture.
Tree Pose
(Vrikshasana)
A excellent method to increase your flexibility and
balance is to do tree pose. Posing in this way can help
with focus and concentration, as well as boost energy
levels.
With your feet together and your hands by your sides,
begin in mountain posture to prepare for tree pose. Once
your left foot is supporting your weight, move your right
foot up to rest against your left thigh, ankle, or calf.
As you stand, make sure your leg is sturdy and plant your
heel firmly on the ground.
Raise your arms upward as soon as you feel stable, being
careful to keep your shoulders back and out of your ears.
After a few breaths, hold the position and then release
yourself back into mountain pose.
Toe Stand
Pose (Padangustasana)
Numerous advantages are provided by this bikran yoga
stance for the body and psyche. Stretching the hamstrings,
calves, and ankles, the pose also helps with balance and
coordination. The pose can also aid in the relief of
tension headaches and stress.
I think this is the toughest bikram pose to learn in terms
of balance, therefore it will take some work.
Keep your arms by your sides and stand erect. Place your
right foot on your left knee and bend your right knee
toward your chest. Your foot's sole need to be pointed
upward.
Dead Body
Pose (Savasana)
It may sound gloomy, but this is the pose that most yogis
look forward to at the conclusion of their practice. It is
the middle pose in a bikram yoga sequence.
Because it eases tension and stress, the corpse pose, also
known as the dead body pose, is thought to be good for the
neurological system. It is also believed to increase
vitality and enhance circulation.
Simply lay on your back with your legs and arms extended
to complete the Dead Body Pose. Shut your eyes and
concentrate on letting your whole body relax. Take calm,
deep breaths, and hold this posture for as long as it
feels comfortable. When you're prepared to release
yourself from the pose, gently roll to one side and apply
pressure to
Wind-Relieving
Pose (Pavanamuktasana)
One of the best poses for alleviating gas and bloating is
the wind-relieving stance. (Intended pun? I'm not making
this up, hehe. Additionally, it stretches the spine well.
Laying on your back on a yoga mat with your knees bent and
your feet flat on the floor is how you execute the pose.
Put both hands on your abdomen. Pull your right knee to
your chest and give it a hug with your arms as you release
the breath. Bring your leg back to the beginning position
as you inhale. Continue with your left leg.
This pose can also be performed simultaneously with both
legs.
Sit Up Pose
(Padahastasana)
Stretching your legs, invigorating your body, and bringing
your mind into balance are all made possible by the Sit Up
stance (not to be mistaken with the crunching kind of
yoga).
Alternatively called Head-to-Knee Pose, sit on the floor
with your legs straight in front of you to execute this
pose. Bending at the waist gently, reach for your toes
while maintaining a straight back and planted feet.
Cobra Pose
(Bhujangasana)
Yoga has numerous advantages, one of which is that it
increases flexibility. This is especially true for Cobra
Pose, a great posture for opening up the shoulders and
back muscles. In addition to strengthening the spine and
opening the chest, cobra pose also helps with deep
breathing and posture.
Lie on your stomach with your feet hip-width apart and
your palms flat on the floor next to your shoulders to
start Cobra Pose. Press your palms into the ground and
raise your head and torso off the floor as you inhale. Use
the muscles in your back to hold your upper body while
keeping your elbows close to your sides.
Take a few breaths to hold the pose, then release it.
Locust Pose
(Salabhasana)
One of the many healing yoga poses, locust position has
several advantages. It can treat back discomfort, promote
flexibility, and help with posture. Additionally, the pose
can be utilized to help the body and mind relax.
Start by lying on your stomach with your arms by your
sides to begin the locust stance. Next, raise your legs
off the ground while pressing down with your arms and
torso. After five to ten breaths, hold the pose, then
gently return to the beginning position. Throughout the
entire pose, keep your neck in alignment with your spine.
You might need to begin by practicing lifting one leg at a
time before progressing to lifting both legs.
Full
Locust Pose (Poorna Salabhasana)
This is easier, in my opinion, because it resembles the
standard locust position.
Practicing the entire locust position helps to open up the
shoulders and chest while strengthening the back.
Additionally, it can help with tension headache relief and
posture correction.
Laying on your stomach, extend your legs straight behind
you to complete the stance. With your palms facing up,
place your arms at your sides. Taking a deep breath, raise
your head, torso, and legs off the ground while
maintaining a level pelvis.
Lower your legs and back to the floor as you release the
breath. Ten to fifteen times, repeat the posture.
Bow Pose
(Dhanurasana)
Bow position, also known as Dhanurasana, is a yoga asana
that provides numerous advantages. The position stretches
the front of the body, particularly the chest and
shoulders, while strengthening the back muscles. It can
also be used to enhance posture and alleviate tension
headaches.
To do the Bow position, lie flat on your stomach with your
feet hip-width apart. Bend your knees and reach back to
grab onto your ankles. As you exhale, elevate your torso
and legs off the ground, pulling your heels closer to your
glutes. Hold the pose for a few breaths, then release and
return to the beginning position. With consistent
practice, you can deepen the posture. Remember to breathe
smoothly and steadily as you proceed through the position.
Fixed
Firm Pose (Supta Vajrasana)
This position is useful for stretching the hips and groin,
as well as gently opening the shoulders and chest.
Furthermore, the fixed solid stance might aid to reduce
stress and exhaustion.
To begin this pose, sit on the ground with your legs
straight in front of you. Next, bend your knees and move
your feet closer to your pelvis.
Press your palms together in front of your chest, then
exhale while leaning forward and folding at the waist.
Hold this position for 30 seconds to a minute before
returning to your starting position. Remember to take deep
breaths during the position.
Half
Tortoise (Ardha Kurmasana)
The Half Tortoise practice (also known as the Child's
Pose) is a restorative yoga practice with a range of
advantages. This pose improves digestion, reduces stress
and anxiety, and stretches the shoulders, hips, and spine.
To do the Half Tortoise pose, begin on your knees and then
sit back on your heels. As you exhale, walk your arms in
front of you, lowering your torso and resting your
forehead on the ground.
You can keep your arms extended in front of you or rest
them at your sides.
Take calm, deep breaths while enjoying this soothing pose.
Camel Pose
(Ustrasana)
Camel position is a deep backbend that stretches the front
torso. It extends your quads, chest, shoulders, and neck.
It's also an effective approach to improve posture.
Furthermore, camel posture improves the back muscles and
can alleviate lower back discomfort.
To do camel posture, start on your knees with your legs
hip-width apart and your knees in line with your ankles.
Place your hands on each sides of your hips. As you
exhale, arch your back and reach behind you to grab your
ankles or heels.
Keep your gaze forward or upward toward the sky. Maintain
the pose for at least 30 seconds before releasing and
returning to a kneeling position. Repeat the stance 2–3
times.
Rabbit Pose
(Sasankasana)
The rabbit pose is identical to the child's pose, with the
exception that your buttocks are in the air rather than
reclining back on your heels.
It is a camel stance inversion that can benefit both
beginner and seasoned yogis.
The pose stretches the spine and opens up the chest,
reducing stress and weariness. Additionally, Rabbit
position might help to enhance circulation and digestion.
To do Rabbit pose, start by sitting back on your heels.
Grab your heals with the backs of your hands facing out,
then round down and rest your head on the floor while
rising your hips in the air.
Sitting
Head To Knee Stretching Pose
(Janushirasana-Paschimottanasana)
The Sitting Head to Knee Stretching Pose is an excellent
approach to enhance flexibility and boost blood flow to
the brain. The pose helps to stretch the spine and widen
the hips. It also stretches your hamstrings, calves, and
groin.
To do the Sitting Head To Knee Stretching Pose, sit on the
ground with your legs out in front of you. Bend your right
knee and place your foot on the inside of your left thigh.
Reach your arms around your left leg, hugging it close to
your body. If you are unable to reach your leg, use straps
or a cloth to assist you. Hold the posture for at least 30
seconds. Repeat on the opposite side.
Spine
Twisting Pose (Ardha Matsyendrasana)
The spine twisting position is an excellent method for
reducing stress in the spine, neck, and shoulders. The
stance also energizes the body, increasing circulation and
boosting digestion.
To start the pose, sit on the ground with your legs
extended in front of you. Bend your right knee and place
your foot on the ground near your left thigh.
Place your left hand on the ground behind you, then rotate
your torso to the right, positioning your right hand next
to you. Hold for 5-10 breaths before repeating on the
opposite side.
The Skull Shining Breath, also known as Kapalabhati, is a
powerful yoga breathing technique that provides numerous
advantages.
The Skull Shining Breath can boost energy and mental
clarity by cleaning the lungs and improving blood
oxygenation. This breath can also assist to strengthen
your abdominal muscles and enhance digestion.
The Skull Shining Breath is typically performed seated,
with hands resting on the knees. First, take a deep breath
in through your nostrils. Exhale forcefully through the
nose, pulling the stomach in abruptly.
Repeat this action for 10-15 breaths, followed by a couple
deep breaths and release. You should feel energized and
revitalized after completing the Skull Shining Breath!
Are you ready to try these
Hot Yoga Poses?
The benefits
of hot yoga are many and include increased flexibility,
improved circulation, decreased stress levels and
detoxification.
If you’re new
to hot yoga, be sure to drink plenty of water and take
breaks as needed. Remember, the key is to listen to your
body and not push yourself too hard.
Now that you
know a little bit more about hot yoga, give it a try!
You just might surprise yourself at how much you enjoy
it. Namaste!
I love yoga, but I have never tried Bikram. I only
done some hot Pilates in a studio that was teaching
hot yoga, and I really enjoyed the warmth. My body
opened up more easily. I will have to try Bikram as
well!
I love yoga, but I have never tried Bikram. I only done some hot Pilates in a studio that was teaching hot yoga, and I really enjoyed the warmth. My body opened up more easily. I will have to try Bikram as well!