How to Understand Hot Yoga or Bikram Yoga

There are two types of "hot" yoga: Bikram Yoga and individualized yoga routines performed in a heated room. This article deals with Bikram Yoga, a specialized yoga routine developed by Bikram Choudhury.

Instructions

Difficulty: Easy

1. Know that Bikram Yoga is a 90-minute hatha yoga routine intended to detox the body and improve strength and vitality. It is performed in a room that's been heated to approximately 105 degrees F. In the course of an hour and a half, 26 poses are performed, twice each.
2. Understand that the Bikram poses, or asanas, are designed to deeply stretch muscles and tendons. The heat helps to relax the muscles and provides a deeper stretch than might be ordinarily obtained.
3. Appreciate that the poses also create a tourniquet effect throughout the body, and this helps push fresh blood throughout the system.
   
4. Be aware that no previous yoga experience is required for Bikram, but it helps if you enjoy the heat! There are no inverted poses in Bikram and the postures are held for periods of 30 to 90 seconds to develop stamina.

Tips & Warnings

• When you're just starting out, it's perfectly normal and acceptable to sit quietly and take a rest if needed. With regular practice, you'll find yourself making it through an entire class in no time.