The world of fitness and wellness is very vast, offering a myriad of choices to explore on your journey to a healthier, happier you. Amidst this vast landscape lies yoga- an ancient and accessible form of exercise that involves movement, meditation, and breathing techniques to promote mental and physical well-being. There are many different types of yoga and it can be difficult to figure out which type is right for you. However, most forms of yoga share a common foundation rooted in fundamental poses known as asanas. Bikram yoga is a type of hot yoga that is steadily gaining popularity in Nairobi.
This type of yoga is easily distinguished by its unique blend of heat and prescribed sequence of 26 postures. Before signing up for a Bikram yoga class, it’s crucial to understand what sets it apart, and what to expect from this hot yoga experience. whether you’re a seasoned yogi or new to the practice, having a good understanding of Bikram yoga, including how to prepare for your first session is paramount.
What is Bikram Yoga?
Bikram yoga was founded by Bikram Choudhury in the 1970s. Choudhury, originally from India, developed this style of yoga by combining traditional hatha yoga techniques with the practice of performing yoga poses in a heated room. This unique combination of heat and yoga poses offers practitioners an opportunity to experience increased flexibility, detoxification, and potential weight loss benefits simultaneously.
Bikram is always practiced in yoga studios heated between 30- 40 degrees Celsius and it incorporates 26 specific poses and two breath-work patterns that make up every class. The poses and breath-work patterns must be performed in an exact order over 90 minutes to fully experience the benefits of a Bikram class. Any deviation from the prescribed cycles set by Choudhury renders it ineligible to be classified as Bikram Yoga.
These 26 poses carefully chosen for the practice aim to stretch the entire body and maintain a steady flow of oxygenated blood throughout the body. Because Bikram yoga poses are standard worldwide, it is easy to learn the sequence however, Bikram yoga will still test your endurance and that’s partly because of the heat.
Difference between hot yoga and Bikram yoga
It’s essential to distinguish between hot yoga and Bikram yoga, as they share similarities but also have distinct characteristics. Hot yoga, as a general term, refers to any yoga practiced in a heated room. Hot yoga classes may vary widely in terms of sequence, duration, and intensity, as they can incorporate various styles. On the other hand, Bikram specifically follows a set sequence of 26 postures and two breathing exercises, known as the Bikram series also performed in a heated room. Unlike hot yoga, the sequence in Bikram yoga is standardized, and deviations from the prescribed poses or order are not permitted.
Choudhury threatened legal action against studios deviating from his copyrighted series of 26 poses done in a hot room. Consequently, studios had to rename their classes to “Hot Yoga” if instructors wanted to modify the sequence of poses. Thus, while both hot yoga and Bikram involve practicing in a heated environment, Bikram yoga adheres strictly to its unique sequence, making it a distinct practice with its own set of benefits and guidelines. For this reason, it’s safe to say that Bikram yoga is a style of hot yoga but not all hot yoga is Bikram.
Benefits of Bikram yoga
- Improves Flexibility: The heat in Bikram yoga helps to warm up muscles and increase flexibility, allowing for deeper stretches and improved range of motion.
- Detoxification: While it may seem unpleasant at first, the high heat enables one to sweat profusely during a Bikram session and this is what gets the lymphatic system (the system that helps filter out the toxins in our bodies) moving promoting detoxification and cleansing.
- Enhanced Mental Focus: The challenging nature of this yoga does wonders to improve the health of the mind and enhance mental focus. In class, you’ll be using extreme concentration to focus on each pose, movement, and breath leading to improved cognitive function and mindfulness.
- Stress Relief: The combination of heat, breath-work exercises, and focused movement promotes relaxation and stress relief, helping to calm the mind and reduce anxiety.
- Improves your heart Health: The cardiovascular system benefits significantly from Bikram yoga practice. The elevated heart rate induced by the intense physical activity combined with the heat stressors helps strengthen the heart muscle and improve cardiovascular endurance. Regular practice of Bikram can contribute to a healthier heart and reduce the risk of cardiovascular diseases such as hypertension and heart disease.
- Weight Loss: Bikram yoga can aid in weight loss by increasing calorie burn through intense physical activity. The postures incorporated in this yoga merge strength, flexibility, and balance, providing a comprehensive total-body workout. Similar to other forms of cardiovascular exercise, consistent practice, ideally two to three times a week, will aid in weight loss.
How to prepare for a Bikram yoga class
Before attending your Bikram yoga class, be aware that instructors typically do not demonstrate the moves. Instead, they guide practitioners through the flow verbally, as part of a moving meditation, believing that listening to these cues instead of demonstrating forces practitioners to stop thinking and be in the moment. No matter where you practice in the world. The dialogue between teacher and student remains consistent worldwide, aiming to facilitate presence and mindfulness. Other tips to help you prepare for your class include:
Stay hydrated: Drink plenty of water throughout the day leading up to your Bikram yoga class and have a water bottle with you during the class to stay hydrated, as you’ll be sweating profusely during the session. After class, rehydrate and replenish the electrolytes lost during practice with coconut water or any other electrolyte drink.
Show up early: This golden rule is most important for newbies. Aim to arrive at the studio at least 30 minutes early to allow ample time for signing up, getting dressed, settling onto your mat, and adjusting to the heat.
Wear light clothing: Wear light, breathable clothing that allows for ease of movement and wicks away sweat to keep you comfortable during the practice. Tight-fitting sports bra and bottoms work, just ensure they are not made of cotton.
Yoga Mat and Towels: Bring a yoga mat and towel to absorb sweat and provide cushioning during poses.
Avoid Heavy Meals: Refrain from eating a heavy meal at least two to three hours before your Bikram yoga class to prevent discomfort during intense physical activity.
Keep in mind that It won’t be a pretty or easy workout: Bikram is NOT a quick and cute lunchtime workout. You will sweat a lot so we recommend going either before your morning shower or after work and ensure you’ve got enough time to sit through a 90-minute session. The poses plus heat may be a little challenging especially for a beginner but with practice, you will soon get a hang of it.
NB: Before taking a class, consider any medical conditions you may have and speak to your doctor about whether it’s right for you. It’s also useful to note that Bikram yoga isn’t suitable if you are pregnant. Although endurance is part of the challenge of Bikram yoga, it’s crucial not to push beyond your limits. If you experience dizziness, lightheadedness, or nausea, it’s imperative to stop immediately.
Whether you’re seeking increased flexibility, stress relief, or improved overall well-being, Bikram yoga provides a challenging yet rewarding practice that can transform both body and mind. For Bikram yoga classes in Nairobi, check out Bikram Yoga Nairobi, Kenya’s first hot yoga studio located in Lavington Mall 2nd floor. If it’s your first time and you are registering as a new member, you get 10 Consecutive day trial for only KSH 3000.
