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Step 1
Pay attention. Doing the poses in their proper sequence is important to gaining strength. Watch the instructor and follow her lead. She will tell how to correctly perform the poses and transition from one to the next without risking injury. Maintaining the required flow keeps the muscles contracted, which builds them up.
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Step 2
Drink enough water. If your muscles are poorly hydrated, it's harder to do the poses, and thus less likely that you're strengthening those muscles. One sure sign of dehydration during bikram yoga class is lightheadedness. Nausea is also a common reaction.
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Step 3
Focus on form. Getting deeper into the poses increases the stretching of the muscle, which builds strength. However, incorrectly performing poses will not build strength, and can cause injury. The mirrors in the room are there so students can check their form, so use them. If possible, practice the difficult poses outside of class to master them and make their form easier to perfect. Some instructors give private lessons to people who need extra help mastering bikram yoga poses.
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Step 4
Don't eat anything for two to three hours before class starts. The heat in the room and the intense movement from pose to pose do not mesh well with a full stomach. Bring a healthy snack to eat for after class, such as fruits or vegetables. Always remember to feed the body healthy foods, since gaining muscle depends on a proper diet.
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Step 5
Give 100 percent. Just like any sport, the more that's put into performing bikram yoga, the more the results will show.
