Focus On: Bikram Yoga
Hey hey hey 😀 How are you? Hope your day is going well <3
For this week’s “Focus On” post, I thought it would be fun to focus on one of my favorite types of yoga : Bikram yoga. I was actually very intimidated by Bikram for quite a while until I took my first class in Orlando. We became good fitness friends fairly quickly 😉
What is it: A hot yoga practice designed by Bikram Choudhury, based on traditional yoga techniques. The room is heated (100-105*) with humidity set around 30-40% –which makes it feel like rainforest yoga 😉 The practice consists of 26 postures which are completed twice and two breathing exercises.
From Wiki:
Bikram Yoga’s goal is toward general healthiness and Bikram Choudhury claims the heated studio facilitates deeper stretching and injury prevention, while reducing stress and tension. Bikram claims that his system stimulates and restores health to every muscle, joint, and organ of the body. Bikram’s Yoga claims to increase circulation to all organs in the body, and claims this helps in the prevention of heart disease and organ failure. According to Choudhury, many people only use up to 50 percent of their lung capacity and thus the lungs must be stretched in order to withstand holding more oxygen. In a 2007 interview, Choudhury stated that when one is practicing pranayama she or he will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation, as in many other forms of cardiovascular activity.
Choudhury claims that blood circulation is affected immensely during Bikram Yoga because of two processes called extension and compression. These two dynamics are said to work together to deliver fresh blood to every joint, muscle, and organ within the human body. While performing a specific asana (pose), the practitioner stretches or compresses a certain part of the body, thus cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in reaction to the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete and the individual comes out of the posture, the new oxygenated blood is able to rejuvenate the arteries that were being compressed. Because of the volume change and influx of fresh blood, it is said that infection, bacteria, and toxins can be released through this process.
What to expect: To sweat BUCKETS. I sweat more during Bikram than I do, ever. It’s fascinating, really. The first time I practiced Bikram, I hated it. It was too “strict” for me –they yelled at me for drinking water before eagle pose– and the instructor was more like a drill sergeant than the warm, fuzzy yoga teachers I was used to. And then the weirdest thing happened: I started craving it. The second time I went back, I knew what to expect, was familiar with the poses and teaching style, and loved it. Bikram definitely isn’t for everyone- at first I thought it wasn’t for me. Now I’m a huge fan and have taken classes in Atlanta, Tucson, New York, Jacksonville, Ft. Lauderdale and Orlando.
I’ve also found, like with all other fitness classes, the teacher makes a huge difference. Usually they’ll follow a “script” for classes… and let’s just say my teacher in NY didn’t do any of that. He was hilarious, kind and amazing.
A few tips:
-Familiarize yourself with the pose guide beforehand. I didn’t do this and wish I would have! It would have been nice to know exactly what to expect.
Here’s a list of the poses (and a diagram can be found at the beginning of the post)
-Make sure to let the teacher know it’s your first time. Ask them if you need to rest, which pose they would like you to rest in [Some teachers say to sit down, others say to lay on your back]
-Don’t chug water during the entire class, or in between poses. Not only will it make you feel icky, but if the instructor is cranky, they’ll point you out. First water break is after eagle –they’ll let you know it’s “party time”- and after that, if you need water, grab a drink at the end of a pose before the rest period in between. In between poses, you get a rest to either stand motionless and reap the benefits of the posture, or you’ll be laying down in savasana. Right before then is a great time to sip some water if you need to.
-Take it easy the first time and make sure to hydrate the day beforehand. Drink TONS of water the day and morning before class. [But not too soon to class because it’s a 90-minute class and they discourage leaving the room]
-First-timers often get some kind of promo price (like 2 for $20, or $20 one-week unlimited), which is a great chance to try it out more than once to see what you really think about it.
What to wear:
-Less is better! [Good thing for you because it’s more comfortable.. interesting if you end up next to or behind a very hairy man in a Speedo. I’m just sayin’] Booty yoga shorts and a sports bra is my fave combo. You can wear pants, but I’d definitely recommend crops over full-length and tighter, sweat-wicking material. Nothing is more uncomfortable than wearing something baggy, drenched in sweat for 90 minutes.
-Make sure to bring a huge water bottle, beach towel and yoga mat. If you forgot any of those things, NBD, you can rent them at the studio.
Pros:
-Great workout and calorie burn. This style of yoga encourages me to work extremely hard each time I go, and afterwards I feel amazing. I’ve never worn my heart rate monitor for class, but know a few people that have and it’s ranged from 500 to over 1000 calories per session, which is pretty amazing.
-Always room for improvement. You can always take the pose to the next level, and since the poses are the same, it’s easy to see how you improve over time.
Cons:
-The script gets a little old after a while. Sometimes, I love the redundancy and knowing exactly what’s coming next and others, I’m thinking “if they tell me to take off like a 747 jet plane one more time I might punch something.”
-It’s a major time commitment, which is one of the reasons I stopped practicing so often. Driving to the studio + class + changing out of nasty sweaty clothes = easily 2.5 hours out of the day. The results are awesome, but it’s definitely a commitment.
-Sometimes the studios are stanky. Lots of sweat, lots of people, it’s not a huge shocker. Some studios still manage to smell lovely, but others.. ewww. Haha.
-Like I said before, the instructor will make or break a class. I’ve been fortunate to practice Bikram with at least 20 different instructors, but I do have to say that by far, the best of the best is Rob in Jacksonville, FL. If you live in JAX, take one of his classes- you will not regret it 🙂 He’s extremely laid-back and kind- a good dude 😀
Have you taken Bikram yoga before? What was your experience like?
I’m off to get started on the day’s to-dos 😀
See ya later today!
xoxo
Gina
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I’ve never tried Bikram, and even though I am not a fan of hot yoga, I do think I need to try this just once. It helps knowing that you grew to love it!
I haven’t taken Bikram before (I’ve done hatha, vinyasa, and Hot Yoga Flow (a hybrid of vinyasa and Bikram)) and I’ve always been a little wary of Bikram. Which is why I love this post–everything I ever needed to know about the class! I’m now going to do a little search of classes in my area 🙂
I started Bikram last year and definitely have a love/hate relationship with it. I kept trying, but would relentlessly feel dizzy and sick and finally stopped doing Bikram a few months ago. No matter how much water I drank I continued to have to sit down during most of the class and decided to focus on other types of yoga that I could enjoy more. Additionally, I found that the really encouraging and fun teachers at my studio left and the more militant types were the only ones still teaching. My good friend, however, still loves it. she refuses to do any other yoga because she loves that its the exact same thing every time she walks in. I think Bikram is definitely controversial and everyone will have very different responses to it.
I started Bikram last year after I took the bar exam and it was great for de-stressing and losing a little weight I had gained during the bar prep stage! I was practicing A LOT (like I did a 30 day challenge but stopped on day 25 bc I got sick), and now I prefer going once or twice a week, because like you said, it’s a huge time commitment. It’s a great practice, for sure! I love the dialogue and knowing what to expect. Sometimes that heat is just what I need to challenge myself and relax at the same time. I like that there’s always room for improvement.
I have and love it but like you said it is the time commitment that keeps me from going regularily. We only have one studio that offers Bikram and its busy, so 2.5-3 hours is what I have to set aside to attend a class and that isn’t always feasible. Its also $20 a class, which is okay but not something I can justify even weekly. I love how I feel after Bikram – so refreshed and energized! I tend to try and go a couple times a month and just really enjoy it those few times I can go.
I LOOOOVE Bikram. Great post! I completely agree that the teacher makes all the difference! 🙂
I tried Bikram once and didn’t like it. I should go back to try again, I know, but I like the flowy, feel good vinyasa yoga the best. I expect yoga to be a workout, but also relaxing for my brain, but the bright lights, mirrors, and a person barking at you the whole time just don’t do it for me. That’s what I think, but I really hope to get my booty back there to try once again before I swear it off forever.
I fell in love with Yoga instantly and was trying to do it about 2x a week… the time commitment got to me and I noticed a slight weight gain. I wonder if it was because I stopped a doing 2 days of cardio to do Bikram… so now I am going to do it 1/week and bring back a day of cardio. Im just wondering if its even worth to do bikram 1/week… will I still get the benefits?
and also I love vinyasa flow so I try to do that too… is itr dumb to do vinyasa one week and bikram the next week? Im jsut asking b.c Bikram is so expensive and I dont want to waste money on it if its something I need to do at least 3x week. thanks in adavance. awesome post!
not at all! you don’t have to do it a certain amount of time each week to see and feel the benefits
I started doing bikram last month due to some nagging running injuries and fell in love! initially I was very intimidated, but I love the intensity of it and the way it makes me feel afterward too! Also my skin has never looked better. It is addicting youre right.
thanks for posting this gina! i have a bikram groupon that i have yet to use, and this was the perfect intro! 🙂
I LOVE Bikram yoga! It is one of the best things I can do for my body & mind and I really need to get back into it. It took me a few times to get used to it, so I always tell beginners that they need to go at least 3 times before they’ll start to feel the benefits. My instructor also lets people know that the benefits don’t normally occur during class (it’s hard and challenging!) but that 20-30 minutes after class is over you’ll be walking on cloud 9 🙂
Love Bikram. I actually feel high afterward, like no other exercise. I’m flying, mentally.
Too bad it is so spendy. 🙁
I really appreciate this post! I didn’t really know what Bikram yoga was before reading this. Thanks!
Where should you fit Bikram into your workout? After cardio, HIIT cardio, or weights? Any other tips?
you can add in cardio wherever you’d like, but for weights, i’d give a day of rest in between bikram and weights
Why so? I weight train 3 times a week and have been wantin to do bikram (I’ve taken classes on and off in the past) on the other 3 days. Would this not be a good choice?
Thanks
Where can one find and purchase booty yoga shorts?
the lululemon boogie on shorts are perfect 🙂
i’ve never done any yoga before, only a little tiny bit at home from a dvd. I think bikram yoga would be the one i would love to try the most though! not even sure if and where there is one in my city.
I love this post and I love Bikram yoga! I just bought my first 30 day pass last week and I am already craving my next session. So far I find Bikram to be physically challenging, but a huge plus for me is that it is also mentally challenging: persisting through the heat, holding my balance and going deeper into poses.
I am very curious how I will feel after the 30 days 🙂
I took a Bikram class at the studio in LA and loved it…it was one of the most challenging workouts of my life. A word of advice about the pants thing: If you honestly don’t have shorts it’s okay, but it’s really better to wear something so that your knees are visible; this will ensure that you are doing the postures correctly. I wish we had a bikram studio closer because I’d be hittin it up all the time! 🙂
I love me some bikram yoga! although it’s hot yoga here at my studio. 🙂 same same. I did pull my left hamstring 2 months ago so I have avoid hot yoga, but been doing power yoga. And tonite is the night that I go back to hot yoga. 🙂 it does take a lot of time out of your day like you said…that’s the only con for me. I use the lululemon equa towel to lay over my mat; drink coconut water before hand; and make sure i’m hydrated all day long before class and also day before class. ahhh i love how it makes me feel afterwards! i realize that i love wearing crops instead of booty shorts. my legs gets so sweaty and slippery afterwards that it’s hard to do some of the poses. haha so i go for crops and the lulu’s hot yoga top. it’s got cinch on the sides so you can cinch up to let some air in… 🙂
Mika has some great shorts http://www.mikayogawear.com/category/1/shorts.php I wear the Betty, Kiki, and Mikaela shorts. They are super comfy during class!
I’m a Bikram regular–at the studio 3-6 days a week. It is definitely expensive if you just go occasionally, but if you go all the time and get a package, it’s not bad… I got a year package, and I figure it probably averages out to about $5 a class for me. And my studio has sales and promotional packages available every couple months, don’t know if that is typical. I definitely agree that the teacher can make or break any class, though… we had a horrible (scary and mean!) teacher at my studio, who I avoided until she ended up getting fired due to student complaints!
I’m not a fan of Bikram…but I love, love, love some of the hot yoga studios here in Atlanta. They still do 26 poses two times each…but they’re a lot more zen. The one time that I went to Bikram, I couldn’t get over the bright lights and the instructor’s electric blue spandex outfit and hands-free microphone. Nobody yelled at me or anything…but I definitely like my yoga a little more on the peace side. Thanks for the info!
I LOVE Bikram! I fell in love over 4 years ago and have practiced pretty consistently through the years.
I now live in Madrid, Spain and the Bikram studio here is my second home. I have had the pleasure of practicing in Rome and Paris too. It’s amazing hearing the dialogue in different languages. Helps with the monotony! 🙂
Love this post! thanks for explaining it so thoroughly. I really really want to take a hot yoga class. It’s good to know some of these things (like drinking water!) as I would’ve totally never known that!
I went to a Bikram class once….with not a lot of yoga experience under my belt and not enough hydrating the day and morning before. Things started to get a little blurry…and next thing I knew I was on my back with the instructor kneeling over me and some stranger/fellow student dumping powdered electrolyted into my water bottle. It was a little embarassing 🙂 I might try it again someday, but I definitely need to go in better prepared. Thanks for the thorough guide!
Awesome post! I got into Bikram 3 years ago…about the same time that I became a vegetarian. I quickly developed an addiction, was doing it 5-6 days a week and saw 30 lbs melt off in 6 months and its *never* come back! The time commitment did start to get to me though, and in my maintenance phase I’m now going 1-2 times a week. I used to be in the Navy so I’ve taken classes all over the world….NONE compared to Jim’s class in San Diego (the Old Town studio). He is one of eight senior instructors and basically Bikram’s right hand man. If any of you have the opportunity to take his class – DO! He is phenomenal.
As far as the $ issue, a lot of studios have work study/karma yogi positions where you can clean or help out around the studio once a week or so in exchange for free yoga. Its an amazing deal, so if your schedule allows for it, you should totally ask the studio director!
Phew, I’m glad I didn’t read about your first-time experience before I went – I might have chickened out! My class must have just been “hot” yoga, because we didn’t do the poses in that series. Thanks for the writeup, and I will definitely be attending more classes after my ankle injury heals.
Thanks for this timely post! I am going to visit my sister in Austin this weekend – kinda like a weekend vacation for me! We had discussed taking a yoga class on Saturday. Not knowing the the different types of yoga, we decided we wanted to try out bikram yoga. Now I’m thinking we may take a “calmer” class, but if we do bikram, we’ll know what to expect!
How fun! I’m in the middle of writing a big post on Bikram as well. I LOVE it! And my body definitely craves it.
Wow, great job laying it all out for us! I wish we had offerings like that around here, but we don’t. 🙁
I LOVE Rob! I discovered his studio with co-workers about 18 months ago. I started out only doing once a week and then fizzled out. I MISSED it!! I have gotten back in to going 3 times a week. It is huge time commitment, but I am just unhappy when I don’t go! We now share a giant watermelon together as a class afterwards. It is like I have my own little yoga family. AND it is such a refreshing way to stay in shape!
I’ve never taken any sort of yoga class, although I’d like to! Bikram seems like something I’d like since it is a routine. I like to know what to expect!
“Familiarize yourself with the pose guide beforehand”– Great advice!
Unlike many other types of free-flowing, improv, “whatever happens, happens” type classes, Bikram is always the same postures, the same order, the same. If you know what’s happening/coming, you will just have a better outcome and so great advice.
Of course, listen to your body and do as you wish and see fit, always. And sometimes it’s okay to break “rules” such as water rules 🙂
Also not drinking water in ANY yoga class is good advice. Some ppl would disagree with this but the goal of yoga is build tapas (heat) which helps us to detoxify our body, i.e. sweat, and helps our muscles stay warm. Continuing to drink water cools us down and impedes these things. As long as one is decently hydrated going into a yoga class, or any fitness endeavor of 2 hours or so, you are not going to die of dehydration or anything…even tho it’s hot. The body compensates. Drink up before, and after. Not during. This also stands for ashtanga.
That is my beloved, ashtanga, and I think you would *fall in love* with the primary series, Gina. I would love to hear your thoughts on a consistent, primary series, ashtanga practice. Again, major time commitment but it changed my life in my early 20s and I look back on those years (before kiddo) when I had that kind of time to give…so fondly!
I would like to try it but I’m scared my face will melt off and I will die. 🙁 lol
Ooh great post Gina! I haven’t tried Bikram yet but I loooove Moksha yoga – it’s hot, and depending on what you read, it’s got a lot of similarities to Bikram. I’m told that so many of the Bikram classes near me are jammed-packed and difficult to get into. It’s still on my to-try list though!
Thankfully I have never had a drill sergeant instructor! But I have had to share a very cloooose environment with one of those hairy speedo men…..yeaaaaah, not the best class ever! But I agree I immediately feel amazing after taking a class….when my knee was injured a few months ago, bikram is the ONLY thing that made it feel better! Love it! 😉
How long do you hold each pose? I have no balance whatsoever – I can throw and hit “like all the boys”, but my balance stinks – that’s why I shy away from this type of stuff. You know how to “sell” it tho – I’m tempted to try it.
Have a good one,
Mo
The reason to go to yoga is *because* your balance “stinks.” You’ll definitely see improvement in balance, flexibility, and strength if you go at least semi-regularly. And don’t be afraid of falling out of a posture. Most instructors would rather see students attempt a posture and fall out than simply stay in their comfort zone. Seriously, with many of the postures, it looks like a bunch of weeble wobbles in the room, but everyone is trying and that’s the important part.
I really want to take one of these classes they sound amazing!
While I do love me a good bikram class, I get very bored after a while. You are completely right about the teacher making or breaking the class!
I have done Bikram several times and I love the heat but hate that every class is the same. My ideal yoga? A hot vinyasa. At the moment, it is not recommended that I take that type of class because I am 8 months pregnant! After the baby is born, I am SO back! I miss it so much.
Yoga makes my head spin…I don’t have the attention span or discipline for it. Maybe I should give it another try?
I have done hot yoga before and I loved it! I hope to try it again one day, place near me has it once a week, I might do it again after wedding : )
Hydration is so important! I always brought coconut water with me!
I don’t know how worried you are about this sort of thing, but a fitness blog on Tumblr has basically plagiarized this post and not given you any credit…. Here’s the link: http://chelseaalysse.tumblr.com/post/6041944478
do you know how i can contact her without a tumblr? it’s copyright infringement and i’d just like to ask her to remove it. thanks for letting me know
I love this post Gina!
It is true that you need to go about 3 times before you love it.. I needed to sit down about 20 times the first lesson hh 🙂 But now I hardly ever have to sit down, and it feels so great if you’re starting to improve your postures.. Every lesson I discover something I can do better 🙂 And afterwards I always feel so light and energized.. I also love the feeling that I’m not paying any attention to the duration of the lessons.. 90 min on the treadmill vs 90 min of Bikram feel totally different.. Time just flies when you’re so focused on something and you’re mind is only with yourself and what the teacher is saying..
A lot of my model friendies have come to Bikram with me.. Some really like it, some hate it from the start.. It is a commitment but I go at least 2 times a week, if possible 3.. I’m just lucky that the studio is 10 min from my home, so 2 hours is all I need to go to a class..
Funny you should write about this today. 1. I LOVE BIKRAM. 2. I am starting a 30-day bikram challenge tomorrow!! will report back on how it went 🙂
I keep meaning to try it (there’s a studio nearby and the first time you go is free), but I am super super intimidated. Maybe I’ll follow your advice and look up all the moves before.
I practiced Bikram for a little over 2 years straight. I loved it, then got so annoyed with it. It was probably the studio and instructors (neither were Bikram certified), but part of it was also how much it cost, the time commitment, and how much laundry I was doing on a daily basis. I even tried hang drying my clothes, and doing at most 2 loads a week, but it still had that musty smell to it. I’m not totally against Bikram, as I know it works for a lot of people, but I don’t think it’s for me anymore. 🙂
I just fell in love with Bikram..I’ve been practicing yoga for a while but was always intimidated by this until a few weeks ago, now I can’t get enough. Found a great instructor at an awesome studio and I’m totally an addict….always feel great afterwards..2 problems though…
Can NOT do fixed firm pose. I injured my knee a few months ago, rehabbed it, took it easy and now am back to almost all of my usual workout (minus squatting crazy weight and long runs) but this is excruciating. So whenever this comes up in class I just kinda sit there with my hands on my knees waiting for it to be over…not really sure what to do with myself…haha
The other problem is during camel…I get WAY lightheaded. Not sure if it’s because it’s at the end of the class or what but it happens every.single.time. does this ever happen to you?!
other than that stuff, i love it haha 😀
I have always wanted to try, but haven’t. I have been a little intimidated by the temperature of the room…I envision that it would be like doing yoga in a sauna, which totally does not appeal to me, but I am sure it does not feel that hot!
I did a lot of yoga when I was in Thailand, which I guess was good practice, as we practiced in a very hot and humid environment.
You have inspired me to give it a try though, so thanks!
I havent taken Bikram yoga but have always wanted to either take it or teach it…but now that I know the teaching styles so much more different, I’m guessing you probably have to be specially certified in it. Really, I’m not sure if it’d totally be my thing as I like sweating during yoga, but doesn’t it get incomfortable with the mat, getting slippery and stuff?
Lately I’ve been encorporating more yoga into my routine and love it! I’ve been doing yoga regularly for 4 months now and I’ve noticed my arms and legs becoming more toned and I love it!
I’m hoping to give Bikram a try, but first I’ll have to find a studio. Bikram studios are a rare find in NJ! 😛
I dont know where in NJ you are but if you are close to Philly, there is one in Center City!