Classes run exactly 90 minutes and consist of 26 asanas (poses) and two breathing exercises. 13 poses are standing, 13 poses are on the mat. They are repeated twice. Bikram Yoga is ideally practiced in a room heated to 105°F (≈ 40.6°C) with a humidity of 40%. Each pose takes care of something different in the body, and yet they all work together. Each pose prepares for the next or  counter poses the previous, which extends the benefits throughout the body. The practice of Bikram Yoga also brings balance to the body, returning it to a more natural state (as do all styles of Yoga.)

Often referred to as ‘Hot Yoga,’ it’s important to differentiate that ‘true’ Bikram yoga and the style that was developed abides by the temperature, humidity, the breath and the order in which all 26 asanas are practiced. Not all ‘Hot Yoga” classes are Bikram Yoga classes.

Bikram began studying yoga as the young age of 4. At the age of 13, won the 1959 National India Yoga Championship and remained undefeated for the next three years. He suffered from a weightlifting accident and doctors actually feared he would never walk again. However, through the style of yoga he developed, Bikram had completely recovered from his injuries within 6 months. Bikram yoga stimulates and restores health to every muscle, joint and organ in the body. Bikram started several schools in India and he has since brought his curative methods of yoga therapy to schools around the world. To locate a Studio and learn more about where you can work with a Bikram Yoga Instructor, click here.

Stress. When you’re stressed, hormones like cortisol and epinephrine are released and slow the production of sex hormones. These hormones take over.  So if you are trying to get pregnant and feel stress is something you haven’t quite conquered, now is the time to check out your first yoga or meditation class.

Practicing yoga can reduce stress levels in the body and we know this is true, it has been studied and several studies are underway. Did you ever hear about a couple trying to get pregnant, they can’t and then go away on vacation and viola! They’re pregnant! The same release, the peace and the calming effects of vacation can be found through yoga. When you’re less stressed, you could improve your chances of conceiving.

Opt for Hatha yoga classes versus hot, Bikram or Ashtanga. They tend to be faster moving and more demanding on the body. So if you’re new to yoga and just learning the pose names and sequences, you might find a slower paced class more on the stress-reducing level. View more types of yoga if you’re curious to learn more.

Have you ever heard your yoga instructor cue you to open up a chakra? Just what are the seven chakras? First is first, chakra is pronounced: cha-ckruh. No ‘shhh’ sound. Like cha cha, only different!  From the base of the spine through the crown exists 7 energy bundles in the body. Each energy bundle is responsible for different physical processes in the body, but emotions and relations to non-physical processes also exist. Imitating the seven primary energy centers of the body, this column of color and sound reflects the ancient Eastern philosophy of Chakra. Thought of as “windows to the soul,” each chakra has its own color and is associated with a particular virtue: stability, balance, energy, compassion, communication, intuition and receiving.

When the body is aligned and these chakras are open, we benefit from the least path of resistance for our bodies to physically and mindfully ‘be.’ Remember we are human beings, not human doings. Yoga practice can be used to open up or expand these chakras so you are free to move, free to feel. Free to be anything you want to be.

Take this quiz to find out which chakras are most open or closed in YOUR body.

The Seven Chakras:

Sahasrara (The Crown Chakra): Violet.
Related to thought and self-knowledge, receiving.

Pose to open this chakra: Headstand (against the wall or without)

Ajna (The Brow Chakra): Indigo.
Related to intuition and clarity.

Pose to open this chakra: Child’s pose with stacked fists, forehead on block or on the floor

Vishuddha (The Throat Chakra): Turquoise.
Related to sound and self-expression, communication.

Poses to open this chakra: Stretching the neck beyond neutral in poses like Camel, Cow, Upward Facing Dog

Anahata (The Heart Chakra): Green.
Related to love and compassion, compassion.

Poses to open this chakra: Fish, Camel, Chest Expansion

Manipura (The Solar Plexus Chakra): Yellow.
Related to growth and personal power, energy.

Poses to open this chakra: Cat/Cow flow, Spinal Twists with focus on the middle portion of the spine

Svadhisthana (The Sacral Chakra): Orange.
Related to creativity and enthusiasm, balance.

How to open this chakra: Inhale, drop the pelvic floor (as if relieving urine), Exhale, squeeze the muscles as if stopping the flow of urine in Men and squeeze the muscles as if stopping the flow of urine and the vagina in Women

Muladhara (The Base Chakra): Red.
Related to physical identity and self-preservation, stability.

Poses to open this chakra: Seated Lotus pose to connect with the Ilium bones by moving gently side to side, forward and back. Begin to move in gentle circles, going both directions to tap into this chakra.

Want more info? Here is a Must Read!

Chakra Meditation: Discover Energy, Creativity, Focus, Love, Communication, Wisdom, and Spirit
Pages: 160, Paperback, Duncan Baird

This is a fantastic introduction to the amazing interconnections of 7 energy bundles that exist in our bodies; also referred to as the chakras. Plus, when you realize what yoga poses can really help you open up certain chakras, your practice enters a whole new level. As Light on Yoga introduced me to the physical aspects of yoga, Chakra Meditation opened my eyes to the mental aspects.

HATHA YOGA
A gentle form a Yoga, the most common form that focuses on basic postures that flow in and out with emphasis on breathing techniques. Hatha Yoga is what most people in the West associate with the word “Yoga” and is practiced for mental and physical health.

ASHTANGA YOGA
The eight limbs connoted by the word ‘Ashtanga’ refer specifically to the eight spiritual practices outlined by the Yoga Sutra, the original Yoga text which is just as relevant today as when first composed. ‘Ashtanga’ can be composed of 6 set series, each increasing with more difficulty. It is usually combined or referred to as Ashtanga Vinyasa Yoga (see below).

VINYASA YOGA
A dynamic form of yoga that connects postures and creates a flow between traditional yoga postures. The ‘Vinyasa flow’ is used especially during the Sun Salutation series.

BIKRAM YOGA
Bikram Yoga is ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 40%. Classes include 26 postures, guided by specific dialogue and 2 breathing techniques.

HOT YOGA
Hot Yoga is typically a Vinyassa, Flow or Astanga style yoga class in a heated room. Temperatures can vary from studio to studio. Hot Yoga doesn’t necessarily mean Bikram Yoga given the format and specific poses utilized in Bikram style classes. However, many studios are offering heated yoga classes and thus, calling them ‘hot.’

KUNDALINI YOGA
Focuses on deep, very rhythmic breathing and prepares the body for state of meditation. Also focuses on bring energy into the body through intense visualization.

IYENGAR YOGA
Stresses the alignment of the body and perfecting poses. Participants will learn true limitations as they hold positions for long periods of time. This type of yoga also incorporates props.

RESTORATIVE YOGA
Implements the use of yoga props and supports for participants with injuries. Ideal for people wanting deep relaxation through a safe, supportive manner.

POWER YOGA
An Americanized version of Ashtanga Vinyasa that intensifies poses by moving more rapidly between one pose to the other. Poses test one’s endurance and challenge the physical limitations of the muscles and core. Power Yoga can also refer to a shortened version of a Yoga class. i.e. a 45 minute class versus a 60 or 90 minute class but the benefits are seemingly the same because the pace of class is quickened.

Having high blood pressure should not prevent one from doing Yoga. By understanding the degree of the health condition and by following the recommendations of physicians, one can still have a fulfilling Yoga practice with a wide range of Yoga poses.

The practice of Yoga poses offers tremendous health and wellness benefits, but certain health conditions require important modifications and omissions of specific asanas. High blood pressure is a serious health condition that generates many possible contradications especially in Yoga postures that invert the head below the level of the heart.

High blood pressure (or hypertension) is the occurrence of abnormally high arterial blood pressure at resting state. High blood pressure can result from a variety of factors, but is commonly associated with atherosclerosis (a common arterial disease in which raised areas degeneration and cholesterol deposits form on the inner surfaces of the arteries), poor dietary habits, lack of physical activity, and high proportions of body fat. High blood pressure is a result of arteries having poor blood flow. This resistance to flow requires the heart to pump more vigorously in order to circulate the blood (oxygen and nutrients) to all the cells of the body. This extra effort placed on the heart has a wearing effect on heart tissues and places a greater amount of fluid pressure against the walls of blood vessels.

How is high blood pressure affected by Yoga poses?

When we invert the body such that the head is below the level of the heart, there is a tendency for blood to pool into the head. This pooling of blood into the head greatly increases when one also elevates the lower body and legs above the level of the head. When we do Yoga poses and other forms of exercise, there is an increased demand for oxygen by muscle cells. The way that the body meets this increased demand for oxygen is by increasing heart rate and blood flow. So if we invert or place the head below heart-level during Yoga poses and other exercises, not only is there pooling of blood in the head, there is an elevated blood flow and pressure coming into the cranial region.

Normally, the body is adapted to handle blood pooling and mild pressure in cranial blood vessels. But if one already has elevated blood pressure at resting states, the sudden inversions in Yoga can add to the elevated blood pressure, thus generating pressure that is enough to damage delicate blood vessels in the brain. In severe cases, high blood pressure combined with inversions may cause blood vessels to hemorrhage.

Another area of awareness required, when high blood pressure is present, is the process of breathing. When one holds the breath while doing heavy exertion, blood pressure dramatically increases. This contraindicating effect is called the Valsava Maneuver. Many people are familiar with hearing fitness trainers saying “breath out” during the exertion stage of an exercise repetition. Again, this breathing pattern not only keeps a steady flow of oxygen moving to the tissues, but also has physiological benefits in preventing negative pressure occurring in heart and brain tissues. Therefore, when one has high blood pressure, holding the breath in Yoga poses or holding the breath in specific pranayama (breathing exercises) should be avoided.

If you have concerns about having high blood pressure, consult your physician. If you are diagnosed with high blood pressure, make certain you tell every Yoga teacher with whom you practice. Your Yoga teacher can then offer the appropriate modifications and variations in Yoga postures and pranayama.

What Yoga poses to avoid when one has high blood pressure?

In simple terms, avoid Yoga poses that position the head below heart level especially when the practice or pose is vigorous. Here are examples of complete and partial inversions:

• Salamba Sarvangasana (Shoulder Stand)
• Shirshasana (Head Stand)
• Adho Mukha Svanasana (Downward Facing Dog pose)
• Setu Bandhasana (Bridge or Spinal Lift pose)
• Paschimottanasana (Seated Forward pose)
• Uttanasana (Standing Forward Bend pose)
• Prasarita Padottanasana (Wide Leg Standing Forward Bend)

Related Articles:
Yoga’s Impact on Heart Disease and Blood Pressure
Yoga Poses to Avoid – High Blood Pressure

It is imperative that you are prepared to listen to your body and proceed at your own pace, whatever that may be. Rather than straining or wrenching your muscles to stretch as far as the person next to you, release your body and learn to trust your limitations. Yoga is a progressive practice; it will teach you much about your body in its current state but more about where you can go if you practice gently and regularly.

So, what do you need to practice Yoga?

To practice Yoga, you really don’t need a lot of equipment. Yoga is designed for you to be able to practice with others in a studio setting or in the comfort of your own living room. With that said, suggestions are made below that will hopefully help you answer the “What do I need to practice yoga?” question. Items discussed can benefit you both as a beginner or can enhance your experience as a regular yogi.

Yoga Mat – a yoga mat or “sticky mat” provides a soft non-slip surface. When in positions that require you to balance or put a majority of your weight on the feet or hands, a non-slip surface is ideal for both comfort and safety. A rug or carpet is also suitable surfaces because they offer you that layer of cushion between the body and the floor.
Please Note: At studios or health clubs, mats will most likely be provided for you. However, for personal (sanitary) reasons, you might find it best to purchase your own yoga mat.

Small Blanket and Pillow – you can choose to begin your Yoga session wrapped up in a blanket. A blanket is also great for seated poses, especially for those who have difficulty sitting without the tendency to automatically round their shoulders in order to feel comfortable. Sitting on a folded blanket helps elongate the spine and allows the knees to relax down. Lastly, during Savasana (Corpse Pose), yogi’s find it very comfortable to rest their heads on a pillow or cover up with a small blanket or towel to stay warm.

Bare Feet – removing not only your shoes but your socks too is ideal for Yoga. The soles of your bare feet will “stick” to the mat and provide you with a better foundation. Every pose we find ourselves in is built from our foundation up. So it’s important to make that connection, to root ourselves in our mats and since many poses originate from our soles, it’s incredibly satisfying to feel the mat with bare feet.

Unrestrictive Clothing – the reason for more form fitting clothing is so that pant legs or over sized t-shirts don’t prohibit your body’s ability to get into or hold a position. Long pant legs could potentially cause you to trip and thus capri style pants are great especially for balancing positions when the foot is pressing against the opposite leg. Likewise, in terms of the breath, a former fitting style shirt either short of long sleeve, will reveal the stomach rising and falling with each breath. This can help you focus better on the breath because you have a visual representation.

Dress in Layers – as the body warms up, you can shed layers to the side. But they’ll be right there when you need them once class slows down and you mentally and physically prepare for final relaxation. Anything you can do to comfort the body is “a must” in Yoga.

Water – be sure to have a water bottle near by. Because Yoga, in a balanced practice, will touch almost every surface point on the body, Yoga is sometimes thought equivalent to that of a massage. Just as massage helps relieve toxins and nurture muscle tissues, our bodies will need nourishment and plenty of it during and after your practice.

Shop online for Yoga Mats below or read more about finding the perfect yoga mat:

Wai Lana Yoga
YogaAccessories.com
YogaDirect.com

Probably the hardest thing to convince yourself of with regard to yoga is that there isn’t a ‘wrong way.’ As an instructor, I get this or a similar question almost every week “Is it okay if I [bend my knees] or am I doing it wrong?”  I can’t tell you how many students feel like they don’t belong my yoga class because they feel as though they aren’t as flexible and can’t keep up with the rest of class. There is no wrong way to do yoga. It doesn’t matter how low you can go, how deeply into a stretch you can hold or how fast you can get into one position or the other. We have physical weaknesses but by the same token we have physical strengths! This is the good news about yoga. You are about to learn much about yourself!

You will begin to learn which poses in yoga really “speak” to your body. By this I mean you may feel yourself getting more and more flexible in certain poses. From there, you can improve a.) your form and b.) the intensity and duration you’re able to hold that pose. Because our bodies are different, stretches for you may come easier than others around you. Recognize that there are going to be poses you are better or worse at than your neighbor. But let go of that judgment, let go of that expectation you yourself place. In the same right, there are poses that will empower you. Make a mind-body connection between what feels like it’s still progressing versus what you feel you have mastered.

Beginner Tips
As a beginner, it is especially important to note that modifying positions is not only perfectly acceptable but should be encouraged by your instructor. Never force a stretch or pose. Yoga is a progressive and learning process, not to be rushed. Keep joints strong, but not locked, knees gently bent instead of straight and shoulders away from the ear lobes no matter how close to the mat you are able to fold over.

“Form before Floor!” and the rest shall simply fall into place. Another cue I love to use is “Don’t sacrifice your body for the glory of the pose.” This reminds us to remain in the present moment and to love our bodies enough that we wouldn’t put ourselves in a position to over do it. Now that’s something you can take off the mat.

Prana – “life force” or “life energy”
Yama – “discipline” or “control”
Ayama – “expansion” or “non-resistant” or “extension”

Imagine a breath that you draw into your lungs that is cool, life giving and non-restrained.

How to Breathe
First, it’s important to learn and truly believe that the Yoga breath is the science of breath control. It is a terribly wonderful thing to master, but may take you many months to be able to do on a regular, Yoga basis. The Yoga breath is the key differentiaor that separates it from every other form of exercise. That is because, the breath takes place in and out of the nose.

Tips to aid in your breathing

Practice breathing in Savasana, or Corpse Pose

Place your hands over one another, palms down, on your abdomen

Rest if you feel dizzy or lightheaded (this may occur if you are a beginner)

Envision a teardrop (below) formation or “fill a balloon” with each breath

Slow the breath down, 1 inhale = 2 exhales

Feel the belly rise and fall with each breath

Ujjayi Breathing
The breathing technique in yoga, known as ujjayi, means for you to take in air slowly through the nose, filling the lungs completely followed by exhaling the breath completely until the stomach compresses. Learn how to master ujjayi style breathing and you will much better prepare yourself for the practice of yoga. Ujjayi breath is sometimes called the ocean breath or the victorious breath. Unlike some other forms of pranayama, or breathing techniques, the Ujjayi breath may be done in association with different asana. As with other pranayama, the Ujjayi breath is a diaphragmatic breath, first filling the belly, then the rib cage, and finally the upper chest. Inhalation and exhalation are both done through the nose. For beginners to yoga, the ocean “sound” is created by constricting the throat muscles, or the glottis, as air passes in and out. As the throat passage is narrowed, making the breath brush through it; the length and speed of the breath is controlled by the diaphragm.

Lobular Breathing
Lobular breathing is breathing fully into the lungs, focusing on three main areas.

Practice first by breathing only to the lower lobe, or abdomen. Take 8-10 breaths and focus your breath only in this area.

Next, practice by breathing to the middle lobe, or lower rig cage/diaphragm. Take 8-10 breaths and focus your breath only in this area.

Lastly, practice by breathing to the upper lobe, or top of chest, just below the throat. Take 8-10 breaths and focus your breath only in this area.

“Teardrop” Breathing
Now, imagine the breath in the shape of a “teardrop.” This formation will touch on all three lobes discussed above.

Draw the breath in through the nose along the back of the throat and allow it to travel along the back of the esophagus down to the stomach (Lower Lobe). As it reaches the bottom of the stomach, it will flip up towards the belly button and gently push the belly button outward, toward the bottom of your rib cage (Middle Lobe). Now the breath continues to travel on the front side of the chest plate, up through the front part of your chest and throat (Upper Lobe). The breath has taken on a tear drop formation, touching all three areas of Lobular breath.

Taking a deep, slow breath and visualizing this formation will aid in your success to breath during Yoga in a well focused manner. You will need to rely and use your breathe during more advanced poses and that visualization component is crucial to getting you through.

Yoga breathing will and can change your state of mind. More oxygen leading to the brain clears your mind and enables you attention span to be increased. You can create a better mind body connection, focus your attention on the postures and become aware of how they make your body feel. You will learn more about your body, what areas you can test and areas you are to hold back on. All this by simply learning how to control our breath by drawing it in slowly and deeply.

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