Cobra pose - Bhujangasana

It’s a short posture, right at the start of the spine-strengthening series, but it’s a blockbuster: aimed at the often-troublesome lower back. Strengthening those muscles helps not only with back pain, but reinvigorating the nervous system and the organs of the lower body.

Cobra pose triggers the lower back, helping with various spinal conditions. Cobra creates an intense massage of the abdomen which helps digestive function and prevents and helps to cure digestive ailments. The pelvic floor is activated in this posture helping with menstrual problems, fertility and the function of reproductive organs.

Strengthens

• Latissimus Dorsi
• Erector Spinae
• Trapezius
• Gluteal muscles
• Abdomen
• Thighs
• Deltoids
• Biceps

Stretches

• Hip joints
• Shoulders
• Heart and lungs

Stimulates

• Spinous process
• Kidneys and renal system
• Digestive organs
• Reproductive organs

Benefits

• Relieves back pain
• Increases spinal strength and flexibility
• Improves the function of the large and small intestines, liver, kidney and spleen
• Improves pigeon chest by opening the rib cage
• Permits maximum expansion of the lungs increasing oxygen intake, therapeutic for asthma
• Improves digestion and elimination
• Improves function of reproductive organs
• Helps relieve lumbago, rheumatism and arthritis of the spine
• Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
• Helps relieve menstrual problems
• Strengthens the immune system and revitalizes the thyroid
• Soothes sciatica
• Looking up tones the optic nerve, improving vision
• Helps to regulate blood pressure through compression of the kidneys and renal system

Tadasana - Tree pose and Toe stand

Tree pose and toe stand are often called the postures for your posture. Both are huge hip and knee opening postures but mainly focus on creating the strength and alignment to maintain good posture and balance.

Strengthens

• Abdomen
• Gluteal muscles

Stretches

• Knee and hip joints
• Lower back and spine
• Groins and inner thighs

Benefits

• Helps with rheumatism
• Builds balance
• Corrects bad posture
• Relieves lower back pain
• Good for circulatory problems, arthritis and rheumatism
• Relieves flat feet
• Helps with sciatica

Dandayamana-Bibhaktapada-Janushirasana - Standing Separate Leg Head to Knee Pose

Breathe; keep the forehead on the knee, and the internal benefits from this posture will be significant. The physical benefits are not to be underestimated, but this pose in particular flushes out and stimulates the internal body by compressing both the throat and the abdomen.

With the feet together, raise the arms up overhead, form a steeple grip with the hands and step the right leg three feet to the right.

This time the right foot turns out 90 degrees and the torso, hips, arms and head follow. Turn the left foot in approximately 45 degrees to keep both hips squared forward.

Tuck the chin into the chest, keep the arms and legs straight, and round down from the hips until the forehead touches the right knee. If the hammies or spine are tight, bend the right leg until the forehead touches the knee. The left leg and arms stay straight and the hands can separate on the floor to balance.

Use your abdominal muscles and keep the belly lifting to round the spine and work on straightening the right leg. Can you keep the forehead on the right knee, straighten both legs and bring the hand together into prayer position? Then start to work on aligning the hips by twisting the hips to the right to square the hips to the floor.

Keep the eyes open, keep breathing and remember the chin stays tightly tucked into the chest.

Come out of the pose by keeping the arms straight by the ears and round up slowly, abdominal muscles engaged.

Turn to once to face forward, turn again to face the left leg, and repeat left side.

Strengthens

•     Abdomen

•     Thighs

•     Calves

Stretches

•     Shoulders

Stimulates

•     Thyroid / Parathyroid

•     Pancreas

•     Kidneys

•     Entire endocrine system.

•     Stimulates digestive system.

Benefits

•     Boosts the metabolism and immune system

•     Balances blood sugar levels

•     Good for diabetic conditions

•     Reduces abdominal obesity

•     Good for depression and memory loss

•     Is good for rheumatism and lower back pain

Student Profile Kathy B.

Kathy comes into our studio almost every day. She is filled with smiles and positivism. We love having her in here! Kathy also owns very many yoga outfits, teachers training maybe? Her hobbies are travelling and taking care of her cute pets!

Tell us about your very first Bikram Yoga class … when was it and why did you go?

 My first Bikram yoga class was last February. A couple of the girls at work were interested in trying it, and I thought sure I'll do it too. I had no idea what I was getting myself into. I had never tried any kind of yoga before, and wasn't expecting this to be so hot and so intense. I loved it. I bought the two week special, and didn't skip a day...when that was done, I bought the year membership. My first class was a true awakening. I knew I needed this for physical reasons and for my mental well-being.

What are some of the benefits you receive from Bikram Yoga?

I have suffered for years from horrible headaches, anxiety, back and neck pain. I also had this strange tingling in my legs at night which my doctor told me was called Restless Leg Syndrome. I am also the kind of person who over thinks everything and worries about everything...so that led to many many sleepless nights. A couple weeks after doing Bikram yoga on a regular basis I noticed my headaches were fewer and less painful...and now I rarely get a headache...amazing! My anxiety and stress levels have also calmed down quite a bit because I am learning how to control my "monkey mind". I am learning how to stay in the present, focus and relax. The tingling in my legs has also been reduced, and the odd night when I do struggle with it I get up and do the Half Tortoise pose...and that really helps. My sleepless nights have now turned into falling asleep right away and sleeping all night. As for my back and neck issues. Everything has become stronger and not so painful anymore. I remember when I first started,  the spine strengthening part of the class was so difficult for me. Doing Full Locust pose was near impossible. And now that I can do it, I know my back has become so much stronger. Over all Bikram yoga is doing wonderful things for me.

What keeps you coming back for more?

I am totally addicted to Bikram yoga. It's like my body craves it now. I love what it is doing for me, I love the heat, the challenges it offers, and how I feel after class. It's 90 minutes for me. I look forward to coming into class and getting deeper into postures and deeper into my body and mind. Also, the instructors are always so helpful, encouraging and inspirational to talk to. I really love that. I have also made some wonderful friends here, everyone is so supportive and friendly...why wouldn't I come back for more.

What do you find most challenging about practicing Bikram Yoga?

I guess my biggest challenge is getting over the fact that every day my body feels different, and so does my mind. I find that a 9:30 a.m. class is more difficult on my body that a 5 p.m. class. My body feels more stiff in the morning...but I still challenge myself to do a couple morning classes a week. And if I am having a tough day, it is difficult to let those feelings go and focus on my yoga. And of course there are always the challenges of fighting the heat, and breathing properly.

What’s your favorite posture? Your most dreaded posture?

Right now my favorite posture is Standing Head to Knee pose. It took me a long time to learn to lock both knees and now that I can, I look forward to doing this posture...now I just need to get my forehead to my knee. This posture has really tested my patience. My favorite postures from the beginning have been Eagle and Fixed Firm. I constantly have people asking me what I’m doing when I sit with my legs crossed....they are usually in Eagle pose. My most dreaded is Half Moon. First set I find very uncomfortable, I am happy it's at the beginning of class and I can get it over with.

Any New Year's resolutions for 2012?

I am going to continue and practice daily. I am doing my second 30 day challenge this month, and am looking forward to doing more of them. I would like to learn more on how to improve in the postures so I can get the best benefits possible. I have signed up for another year, and plan to practice Bikram yoga for many many more years.

Trikonasana -- Triangle Pose

“Triangle pose this is the master posture of the series, perfect marriage between the heart and lungs,” says Bikram in many of his classes.

For many practitioners, triangle remains one of the most challenging poses in the Bikram series. The pose involves strength and flexibility and challenges a practitioners concentration with detailed movements that can make or break proper form in the pose.

What is happening in the pose…

Triangle is an intense hip opener that deeply strengthens the muscles of the legs. This greatly improves the stability of the body through strengthening and aligning the legs and hips. Because of this, the organs in the hip area (colon, kidneys, reproductive organs) benefit as do the associated chackras.

The twist through the upper body in combination with the deep opening of the arms helps to create length in the torso which helps provide adequate room for the organs in the chest to function properly. The combination of the twist and opening of the hips also helps to relieve back pain.

Finally, the deep challenge involved helps to build self-awareness, opening of the heart chackra helps to build authenticity and helps to connect you with the things you love.

Strengthens…

Quadriceps

Gluteus Maximus

Abdominal muscles

Muscles in the neck

Works all of the major muscle groups at the same time

Stretches…

Hip flexors

Spine and neck (through spinal twist)

Shoulder joints

Stimulates…

The respiratory system

The cardiovascular system

Reproductive organs

Nervous system

Kidneys

Thyroid

Adrenal Glands

“When you improve your triangle, you improve your life 360 degrees: sexually, mentally, physically, financially, emotionally.” — Bikram

Physical Benefits…

An excellent cardiovascular workout, with very little movement.

Increases stability.

Tones arms, abdomen and thighs.

Builds better overall body alignment through strengthening of the legs.

Intensely stretches each side of the body.

Lengthens the spine, opens the torso and broadens the shoulders which allows proper function of other physiological systems (cardiovascular, digestive etc.)

Reduces saddle bags.

Good for frozen shoulder.

Helps regulate hormone levels.

Helps to build awareness of hunger, helping with eating disorders.

Helps with: constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders.

Helps to balance adrenal glands and the production of the stress hormone, cotisol.

Energetic Benefits…

Opens Heart chackra.

Strengthens base chackra.

Emotional Benefits…

Helps to ground the practitioner through turning attention and strengthening the legs.

Builds overall body awareness and  self-appreciation.

Builds self-awareness helping to liberate the practitioner from emotional patterns.

Builds concentration.

Relieves stress and anxiety.

“Triangle is the key posture to bring faith back to the spirit,” — Bikram

Posture Tips

Take a BIG step…

Beginners often take too small of a step in Triangle. It would seem that a smaller step would make this pose easier, but truly the 4-5 foot step ensures that the final pose is properly aligned. When proper alignment is reached, a natural dynamic tension will help to suspend the posture.

Allow the hips to open…

In the pose the hips do not face directly forward to the mirror, instead they are slightly angled. The hip of the straight leg should push slightly toward the mirror so that the hips can sink deeper into the pose.

To prevent slipping…

Bikram says you should be able to do this pose on a block of ice, however most of us slip in the beginning. It is important to engage the inner thigh muscles to maintain the pose. Also, try focusing on pushing the outer edge, from the pinky-toe to heel, of your foot into the floor.

About the elbow and touching the toes…

“If I touch my toes, my elbow is not against the knee,” I said to Craig Villani during teacher training. “Point at your elbow,” he replied. I pointed directly at the point part of the joint. Craig pointed out that the elbow is not just the point of the joint but rather the entire area surrounding the point as well. The moral is, that your fingers must touch, don’t worry about perfect elbow alignment.

“Even if the hips are not flexible, you must touch the toes with the hand,” -Bikram.

Head and neck alignment…

The instructions in the dialogue in this pose say to look up to the ceiling, but the movement is more of a turn to the side instead of a look back. Always remember the objective of turning the head is to touch the chin with the shoulder.

Student profile - Lisa

Lisa always walks in with a great smile on her face! We wish her good luck with Bikram Yoga Journey - it is a great path to take!

Tell us about your very first Bikram Yoga class. When was it and why did you go?

My first class was October 17, 2011. My friend and I had been trying to find a healthy way to spend more time together. The month before we tried aerobics with a wag jag voucher and when we saw the Bikram Yoga voucher we were intrigued. I was hooked after 3 classes and my friend did not like the class. I never would have guessed that I would be able to do the hot yoga. I am shocked that I am so addicted to it.

How soon did you come back for your second class?

Our first class was on a Tuesday and I came back Friday and then several days the second week of my 30 day unlimited voucher.

What are some of the benefits you receive from Bikram yoga?

The biggest reward I get is that the timing of the 5pm class helps me not binge eat after work. Previously this time of the day was the worst for the amount of damage I did to my body by overeating.  Doing 90 minutes of yoga is the hardest workout I have ever given my body. Committing to this practice has mentally changed the way I think about food and I don't go home and eat badly after working so hard to improve my health. The physical benefits are an unraveling of several problems my body has endured over the years. To name a few, a severely sprained right ankle that has been bothering me for 2 years. Sciatic nerve damage in my right leg and hip, arthiritis in my tailbone from breaking it 2 years in a row giving birth 25 and 24 years ago. Three different tears in my left knee from a bad fall during a very competitive tennis game, 4 compressed discs in my back, and  finally constant strain in my spine and neck from all of the years of living with a lopsided tail bone. All of these problems feel like they are beginning to correct themselves because of the postures I attempt each day in yoga class.

What keeps you coming back for more?

The personal commitment to myself to  finally get fit and healthy.

What do you find most challenging about practicing Bikram yoga?

This is a tough question for me. Each day before class I try to review in the Beginner's book what to try to focus on with some of the postures that I want to do better. The tone and the rhythm of the instructor's  voice can add or take away from my own focus on working through the postures, so sometimes it is more of a challenge and takes away energy and sometimes the voice adds to my energy to focus on the postures.

What's your favorite posture?  Your most dreaded posture?

My favorite posture is the camel. I feel like I can do this better than any other and for the first month I was terrified to drop my head back that far. My most dreaded posture is the standing head to knee. My determination in most tested with this one.

An New Year's resolutions  for 2012?

To commit to my weight loss goals. 

Recipe of the week - Estonian style crapes with cheese-garlic filling

If you decide to make them - you will love them!. In Estonia this filling is offered in one Crape place downtown Tallinn. In Estonia we call crapes  -  pancakes! Here is the recipe - should be super quick to make!

Recipe in a nutshell - make the batter - put it in the fridge for 30 min - grate cheese, mince garlic and mix them with mayo and sour cream. Cook crapes on the pan, both sides and then put filling on it and turn it into a pocket and fry until cheese starts to melt - DONE!

Ingredients for crepe:

2 cups of 2% milk
2 eggs
1,5 – 2 cups plain flour
a pinch of salt
a pinch of sugar
2 Tbsp. melted butter

Ingredients for filling:

6 cloves of garlic, minced (try mincing it your own, instead of the garlic from can)
¼ cup of sour cream
3 Tbsp. mayo
250g grated cheese (cheddar)

Process:

• Whisk the eggs with sugar and salt. Gradually add flour and milk. Whisking in the center of the mixture, slowly draw the flour in until it is fully mixed. Then add the melted butter, whisking until smooth. The batter should be runny enough to thinly coat the back of a spoon; add a little more milk if too stiff. Let the batter sit for 30 minutes to an hour, covered, in the fridge.
  
• Mix the sour cream, mayo, garlic and cheese. You can put it to fridge for 15 min, but don’t have to. Garlic will get stronger over time.
  
• Coat a small nonstick skillet with a small amount of butter over medium heat. (Make sure the pan is hot.) Add about 1/3 cup of batter to the pan for a large crepe. Tilt the pan so the batter coats the bottom evenly. Cook until set, about 1 minute. Loosen the crepe with a spatula; flip over with the spatula. Cook the second side for about another minute. Then put 2 Tbps.(or as much as you want) filling on top of the crepe and cover it with the other half of the crepe and flip it again into a size you see at the photo in top! Wait till the cheese melts and then it’s ready to be eaten!

Enjoy!

You can fill it with any kind of foods - ham, different cheeses, e.t.c. And for sweet lovers - very yummy is condensed milk and fresh raspberry one!

Dandayamana-Bibhaktapada-Paschimotthanasana - Separate Leg Stretching pose

Dandayamana-Bibhaktapada-Paschimotthanasana -  Separate Leg Stretching pose

This posture is like kryptonite for sciatica! That's because it stretches and strengthens those poor crushed and shriveled sciatic nerves, as well as all the tendons in the legs. It also messages the internal abdominal organs and the small and large intestines, and gives you added flexibility in the pelvis, ankles, hip joints and especially in the last five vertebrae of the spine.

This is the closest we come to inverting in the Bikram sequence, bringing our head below our heart as we move upside down in this stretch.

Start with the feet together. From here take a big step out to the right, approximately four feet. It’s important to set up with a wide stance here to make the pose easier on the hamstrings and lower back. Point both feet forward and stop the feet from sliding out by turning the toes in slightly and engaging the quads and inner thighs.

Keeping the legs straight and arms out to the side, we bend forward from here. Keep lengthening the spine forward, feel the weight in the toes and draw the shoulders away from the ears to encourage a long, straight spine. Grab the heels from behind stepping on all ten fingers. An easier variation if the hammies are not cooperating and the lower back is tight is grabbing the feet from the outside – still with all ten fingers.

By pulling on the heels and keeping the legs and spine straight, work on stretching the forehead to the floor. Keep looking on the floor in between the feet to keep the spine straight, keep the thighs super engaged to stretch the hamstrings safely, and work the core to support the lower spine.

If the forehead touches the floor easily, bring the feel closer together and keep drawing the torso closer towards the legs. If the floor is miles away, try widening the stance a little. Slowly come up with a straight spine – and keep it slow to avoid dizzy spells.

Strengthens

Biceps

Trapezius

Latissimus Dorsi

Deltoids

Stretches

Hamstrings

Entire spine

Stimulates

Adrenal glands

Digestive organs

Benefits

Helps to increase flexibility of the spine

Helps to relieve depression and memory loss

Balances the nervous system

Good for digestion, hyperacidity, constipation

Helps reduce abdominal obesity

Helps with diabetes

Releases tension in the lower back

Exercises adrenal

Exercises the reproductive system

Standing Stretching from Sara Curry on Vimeo.

Student profile - Peter M.

Peter is a person with many skills and hobbies.  He has a social media management business, he is a Recreation Therapist, a music producer and a DJ, but most of all he is a loving and friendly member of the community of Guelph, Ontario.  Peter loves Bikram Yoga and has also benefitted a lot from it!

Tell us about your first Bikram Yoga class … when did you go and why?

My very first Bikram Yoga class was in the summer of 2010.  I went because a Naturopathic doctor highly recommended it for my Rheumatoid Arthritis.

What was your impression of Bikram Yoga after that first class? Did you love it or loathe it?

I cannot remember the experience that I had in that first class I went to in 2010.  All I knew was that it was too hot, so I simply stopped going.  I started back up in the summer of 2011, but I knew that before I went to that first class again I was going to be doing it for a very long time.  Something inside me told me that I would be, it just took me a year to admit it to myself.  The second time around I went into it with a lot of respect and with a promise of dedication and trust.  The benefits that I received from the beginning were simply outstanding in every way as they continue to astound me on a daily basis making me feel like I have six senses. 

How often do you practice these days?

Right now I am practicing 3-4 times a week but my ultimate goal is to try and practice 5-6 times a week.  I am very excited about the February 4 x 4 challenge.  It’ s 4 days a week for thirty days.  I am trying to get to the point where I am going every day, so this will surely challenge me to go more often.

What are some of the most important benefits you receive from Bikram Yoga? Has it helped to improve your life in any way?

Having had Rheumatoid Arthritis since I woke up with it one day in ’98, the damage it has done throughout the progression of those years in my hands, feet and knees has been slow but steady.  Bikram Yoga has started to what I truly believe and feel is the reversal of the damage that has been done up to this point.  I feel that every posture is not only realigning my body, but it is strengthening and conditioning my joints back to optimum health as well.  Each day I can feel parts of my body letting go, physically and mentally releasing old tensions and old ways of thinking while allowing me to go deeper into the postures and deeper into meditation.

What do you find most challenging about practicing Bikram Yoga?

I find that the preparation is the most difficult thing about Bikram Yoga.  For me it is that voice in my head that I am trying to control that tells me "don't go to yoga today."  The only thing that helps with that is more yoga.  Also, getting enough water and electrolytes and eating enough nutritious food on a daily basis can be difficult sometimes as well, but working on an efficient routine really helps.  That is outside of the studio.  The most difficult thing for me inside the studio is different on a daily basis.  It all depends on what is happening to me physically and mentally that day. 

What’s your current favorite posture?

My favorite posture at the moment has to be Standing Bow Pose.  It has given me so many benefits in the past and it continues to give me flexibility, strength and it builds my concentration unlike any other pose right now.

What is your most dreaded posture?

My most dreaded posture has to be the U-turn from backbend to the forward bend in the Half-Moon Pose.  But, to be honest, it was hard for me to choose because I don’t even feel like I am present in class most of the time.  There is something about the mixture of the heat and the constant chatter from the teacher that helps me to go into a trance like state while still reaching for depth in terms of concentration and form in each and every posture. 

What are some of your New Year’s resolutions for 2012?

My resolutions for 2012 are to go to yoga more and to also get my loved ones, including friends and family, to come out to try Bikram Yoga and to see for themselves that the benefits are out of this world!

Tuladandasana - Balancing Stick

Tuladandasana - Balancing Stick

One of the most invigorating and challenging postures in the Bikram Yoga series, balancing stick is a hugely beneficial to the internal organs and as a large calorie burner, helps to tone the entire body. Like standing head-to-knee and standing bow-pulling pose, bringing the chest parallel to the floor helps to stimulate and strengthen heart giving huge cardiovascular benefit. Finally, it requires extreme concentration and helps to release emotion and open the heart.

Anatomical Focus

Strengthens

• Upper Thighs
• Buttocks
• Shoulders
• Abdomen
• Trapezius Muscles
• Deltoids
• Ankles

Stretches

• Hip Joints
• Shoulders
• Full Stretch of the spine

Stimulates

• Pancreas
• Liver
• Spleen
• Kidneys
• Nervous System

Physical Benefits

• Improves balance
• Increases endurance
• Increases lung capacity
• Stimulates the heart and arteries, strengthening the heart
• Helps to clear blockages from arteries helping to prevent future cardiovascular problems
• Helps varicose veins
• Burns fat (up to 300 calories during the posture according to Rajishree Choudhury)
• Slims waistline and eliminates deposits fat on the body
• Relieves tension from the spine

Energetic Benefits

Activates and opens the heart chackra

Mental Benefits

Improves memory and concentration

Emotional Benefits

Releases doubt and fear of giving and receiving love (by activating the heart chackra)

Allows you to open yourself to love and soul expression

Posture Tips

BREATHE This is especially important because you are working the cardiovascular system which is aided by the respiratory system

SUCK YOUR STOMACH IN, using the abdominal muscles in this posture will stabilize your core and will ultimately help you to balance in the posture.

Point your toes from beginning. After you step forward and before you bring your body down, lift your back leg one inch off the floor, and point your toes.

Improvement in balancing stick will help your locust pose and vice versa.

Tips from the Pros

The set up determines how well you will do the posture, lock everything before (knees, elbows, etc) so that you will have more stability in the posture

Lean back slightly in the set up to stretch the chest as you step into the posture 

Come down absolutely straight, and use your strength immediately - Bikram

Use your eyes to continue the stretch of the spine, the spine stays straight but the eyes look forward

At the end of the posture stretch forward a little more than you stretch back

Check out more posture tips from Bikram Yoga NYC here

Tips for Teachers

Keep the set up in a regularly paced tone, once the student is in the posture make the dialogue more energetic

“Sound is almost the same as solid matter. Voice and volume is tangible.” Craig Villani

Because of the intensity of the posture, you must increase your vocal energy and intensity to help the students complete and endure through the pose.

Put emphasis on stretching forward. Before coming to the repetition of ‘stretch, stretch, stretch’ at the end of the pose, make sure the final instruction is to stretch forward.

Correcting the alignment of the hips is a correction for intermediate and advanced students only, not for beginners

Balancing Stick from Sara Curry on Vimeo.

Bikram Yoga Challenge tips

In the month of February we are having our next all-together Challenge. You can choose between 4-for-4 (4 days a week for 4 weeks) or 30 continues days of Bikram Yoga. If you miss a day, you can double up!

Here are some tips for you from a lady who finished her 30 day challenge!

1. The more water you drink before class, the better you feel throughout the postures. Another note on water: never ever chug during class, even if you're seriously dehydrated - little sips will suffice to get you through the 90 minutes without making you nauseous.

2. Get to class 15 minutes early to secure a good spot and allow your body to relax into savasana.

3. With yogis of varying levels of expertise wobbling around you, it's important to have your own mantra for the balancing postures. For me, counting backwards slowly does the trick.

4. There will be good classes and not so strong classes, just like there will be postures you nail and others that are a work in progress - but the effort and focus makes it worthwhile.

5. Wear as few clothes as you're comfortable in, because it's really that hot, and you won't be the only one in running shorts and a sports bra.

6. The long, deep breaths in and out through your nose, though at first your last priority in class, quickly become the best way to sink further into postures.

7. Hold your stomach in throughout the class, especially on forward bends to protect your lower back.

8. Try. Even if it hurts.

9. Don't eat too much before class - a full stomach is worse than a hangover when it comes to Bikram.

10. Take a full savasana at the end of class - you've earned it.

A 30-day exercise regime isn't for everyone - it requires more mental drive than I suspected (forcing yourself out of bed on a lazy Sunday is no mean feat), but the rewards are so amazing!. I know I can handle this challenge, and now I'm wondering, what's next?

Dandayamana-Dhanurasana - Standing Bow Pose

Standing Bow Pose helps you develop patience, determination and concentration. Remember: Proper form is essential and depth is relative, especially as a beginner. The only way is the right way and the right way is the hard way. Standing bow-pulling pose is incredibly effective at flushing the circulatory system. The pose moves blood flow from one side of the body, dumping it into the other and creating a profound circulatory flush. Standing bow is a hugely expressive pose, helping to open the shoulders, hips, spine releasing emotion and stress from the tissues. As in standing head to knee, the position of the chest increases pressure on the heart helping to stimulate and exercise the cardiovascular system.

Strengthens

• Quadriceps
• Gulteus Maximus

Stretches

• Trapezius
• Latisimus Dorsi
• Sartorius
• Hamstrings
• Pectorals
• Diaphragm
• Ribcage
• Spine

Stimulates

• Circulatory System
• Digestive System
• Reproductive System
• Urinary System
• Endocrine System
• Heart
• Kidneys

Benefits

• Creates natural irrigation of the circulatory system – transfers blood flow from one side of the body to the other
• Clears plaque off artery walls
• Eases back pain through compression of the spine
• Improves elasticity of the spine
• Tones hips and buttocks
• Strengthens the ankles and knees
• Helps with frozen shoulder
• Helps alleviate carpal tunnel, arthritis, tennis elbow
• Helps with cervical spondylosis
• Good for prenatal recovery
• Stretches diaphragm and ribcage improving respiration (breathing)
• Flushes kidneys, bladder and urinary system
• Alleviates gas, constipation and clears digestion
• Improves balance
• Develops determination, patience and self-confidence

10 Teacher-tested Tips for a Better Triangle (Bikram Yoga Vancouver):

1. Stretch your arms both up and down. Do not just hang there! Stretch down to the floor and up toward the ceiling in both directions at the same time.

2. Touch the chin exactly to the shoulder. Do not let the neck relax; it is engaged. If you want to look at your posture in the mirror, quickly use your eyes. Otherwise your eyes should be toward the ceiling.

3. Keep the shoulders down. Try and touch your shoulder blades together during the setup to open the chest. Do not let the shoulders rise once the arms have turned. There is a tendency to bring your shoulder to your chin but the chin should move toward the shoulder.

4. Push both your hips forward toward the mirror. Instead of relaxing the hips down or back, make sure you are using your legs to push your hips forward.

5. Touch your lower fingers between the big and the second toe. If you can’t touch the toes, you need to sit down more.

6. When stretching your arm toward the ceiling, keep your torso flat in a straight line. Do not let rib cage stick out.

7. The body weight should be on the bent leg with back foot flat and pronated.

8. Stay positive. This is one of the hardest postures because it requires every muscle in your body to work while trying to maintain the breath. This means attitude is everything – it’s going to hurt like hell, but it will give you a lot of benefits so don’t give up.

9. Keep your hips down, sit down and do not let your hips come up.

10. Breathe. As the dialogue says, “This is a perfect marriage between the heart and the lungs.” Which means better coordination between your heart and lungs

Standing Bow from Sara Curry on Vimeo.

How Bikram Yoga can help with New Year Resolutions!

The tradition of New Year’s Resolutions goes all the way back to 153 B.C. Janus, a mythical king of early Rome was placed at the head of the calendar.

Every year there are top 10 New Year’s resolutions that usually look the same. Why the same? Because they’re just so hard to keep.  But you are 10 times more likely to succeed if you do make those resolutions.  We want to help you to stick with the resolutions with a help of Bikram Yoga. The list of changes can be as little as: TOP 1 – Join a Bikram Yoga class – all other resolutions will be so much easier to accomplish! We promise!

1) Quitting smoking

"I decided once and for all to quit smoking on July 10, 2006 and walked into my first Bikram class the following day. I have not had one cigarette since, and only experienced one craving all year, which passed rather quickly. I had tried to quit so many times, and Bikram Yoga was my answer” .Research says that quitting smoking is about small, successive steps instead of one huge, giant leap. Getting into routine and replacing unhealthy habits with healthy ones will help you put out those cigarettes for good. Planning for how to handle obstacles is one of the biggest hurdles. Instead of going out for drinks / smokes with friends, bring them into yoga. Once you build your life around improving your yoga practice, little changes will come naturally and the small, successive decision to quit smoking will become easier.

Not only will adding yoga to your routine leave less time in the day for a smoke, it will show you the state of your lungs in the breathing exercises. As you regularly practice Bikram Yoga your lung capacity will improve, helping to flush out the toxins in your body from years of abuse! A yogi from Bikram Yoga White Rock testified, “Bikram Yoga has changed my life, I would recommend it for anyone struggling to quit smoking because once you step into the heated room and realize how sick your lungs really are, you will not touch another cigarette again.”

2) Get into a habit of being Fit

If you have tried all kinds of exercises – running, aerobics, weight lifting – and you can’t seem to get back there. Try Bikram Yoga! Some people think Yoga will tone you a little but nothing major.  Bikram Yoga is a full body workout – it works your body from bones to your skin. There are people in our studio who come here 5 times a week every week for years and they say it’s a addiction for them. Well,  isn’ t that great – You get addicted to a workout that makes you healthier, more fit, helps to lose bad habits. Bikram Yoga is a slow medicine according to Dr. Divi Chadna. He says, “It is slow medicine but it is the best medicine.”

Not only will you experience physical change while practicing Bikram Yoga but you will also experience positive mental and emotional changes as well.  So if you want a fit body and a fit mind then we recommend a higher intensity at first - 5 times a week for 3 months - and then you can continue from that point on at 3 times per week to maintain the improvements you have made in your body.

3) Lose Weight – The Battle of the Bulge

It is so easy to stop paying attention to how you eat, have too many beers, extra lattes every day. You want to lose weight – here are 5 steps from Bikram Yoga studio in Vancouver!

*Find your BMI and your ideal caloric intake per day.

*Go to the doctor and have your vitals checked. Get your weight, cholesterol, blood pressure, and have some blood work done to check if you have any other low vitamin/mineral levels in your diet like iron or vitamin D.

*Fill out your Bikram Yoga Progress Chart to begin to keep track of the state of your body and mind. Get control of your meals and add any missing vitamins and minerals to your diet.

*After you've taken all the initial steps, start and fully commit to coming to Bikram Yoga class 5 times a week for 3 months no matter what is going on in your life.

*Make sure you maintain proper eating habits and help track what you eat via mobile apps such as Lose it! or websites like the LIVESTRONG calorie counter.

*Visit the doctor every 30 days to check your vitals and update your progress chart.

According to The Biggest Loser, people undergoing vigorous workout while controlling diet portions should lose an average of 2 lbs per week. Start with this as your goal and don't get discouraged if you body takes longer - just be honest with yourself and commit to doing the best you can.

4) Enjoy Life More

“My Bikram Practice opened my eyes to enjoy life more. It works like magic. Sometimes I have some questions I don’ t have the answers yet. I walk into the class with the questions in my head and by the end of the class, without even thinking about them – I have the answers. I see more colors, know what I want to do in life, know who matters in my life. I know not to sweat the small things. Just Enjoy life and people around you will start to wonder what is your secret? And you can tell them, it is Bikram Yoga”

5) Healthier diet

Bikram yoga will help your body to crave for the right things!  . If you are practicing Bikram regularly, the two-hour no food requirement before class will help you regulate meal times. The compressions of the thyroid throughout the series will also help regulate your metabolism.

If you are planning to make positive changes to your diet we can guarantee Bikram Yoga will help you stick to your regimen. You will choose better foods because your body will crave better foods. You will begin to look at the food you eat as a source of energy (you will need all of your energy some days just to drag yourself back to class). Choosing foods that are packed with energy will mean getting more benefit out of eating less food.

6) Remove stress from your life!

Bikram Yoga Vancouver tells us how Bikram Yoga helps with stress: “Suffer for 90 minutes not a lifetime.” Bikram firmly believes that if you push yourself to 100% of your ability in class then you will prevent a life of suffering from major illnesses, depression/anxiety, and common aches and pain – especially in the spine. Many people think that when life becomes stressful they have no way out. Well, you can’t leave your own life but you can make an effort to be present in it for 90 minutes a day. During this 90 minutes you will have nowhere to go, no one to help you, and no changes can be made other than the way you see yourself and the world. The room will always be hot and your body will always experience some amount of discomfort so the only choice you have is to change the way you think about it.

Once you learn how to relax, accept the moment, and release your expectations in the yoga room these new found insights will spill over into your everyday life. You won't get so riled up by the little problems and anxieties of everyday life and you will find the ability to truly relax in a moment. We recommend Bikram Yoga as a buffer to stress if you commit to a regular practice of 3 times per week after the time of day you feel most stressed out - your mind will be bouncing around with a million different thoughts but the moment you step on your mat the world will become quiet.

7) Learn Something new

If Bikram Yoga is new to you – this will be a simple step to take, just walk into the closest studio. And after doing the yoga it will open your eyes to all kinds of activities you have wanted to do. An in order to learn them all, Bikram yoga builds your patience, determination and concentration. You will be a great snowboarder! You can become or do anything you want and succeed in it!

8) Get out of debt

You will have to spend some money to come take a class. But it is not more expensive than a regular gym membership. Plus if you pay attention to deals, there are always good ones out there. In our studio it is only 30$ for 2 weeks  of unlimited yoga for beginners. You can come every single day and really get to know the yoga.  Also you will have less free time in your day to spend on restaurants, alcohol/bars, and shopping. We are completely aware (and can sympathize) those 90 minutes is a huge time commitment - especially considering the commute to/from the studio and showering/post-yoga coma.

But, if you spend $99/month on a yoga membership and come 5 times a week then each yoga class works out to being $4.95 per class and that is covering about 120 minutes of your day, 50 hours of your week, improving your health, and changing your life! Not to mention the amount of money you will save from your new need to avoid alcohol, caffeine, and eating out at restaurants.

9) Spend more time with family

Doing yoga will help you realize how important your family is! You can bring them to yoga with you and talk about all the amazing benefits after the class. You can all pick up a healthy workout!

At least one day a week sit down to dinner with your family. Eating together, talking together, you can share your successes, and create an atmosphere safe enough to share worries too.

10) Help people

By introducing Bikram Yoga to them you might have given them the new best thing in their life!  And while taking yoga on your own you might become more compassionate and willing to help others. There is many volunteer possibilities in every town. From Snow Angels (cleaning drive-ways from snow) to bringing food to older people! By helping them you are helping yourself develop and become happier!

Here is a list of New Year’s resolutions and how Bikram yoga can help to get through them. Your list might be different from us. Share us in the comments how Bikram Yoga has helped you in everyday life and what problems have you solved. Have a amazing 2012 year, filled with laughter and love!

Bikram yoga and pregnancy

Can I do Bikram Yoga if I am pregnant?

Absolutely!  Yoga has been reported to help pregnant women thoughout pregnancy, labor and delivery.  There are some important notes to consider before starting or continuing your practice.

Women who practiced Bikram Yoga during pregnancy have reported feeling better during pregnancy, fewer complications, greater ease and less duration of delivery and calm, happy babies.  You can learn to breathe, cope with stress and stay comfortable in your body through all of the changes pregnancy has to offer.

If you are currently a practitioner of Bikram Yoga, feel free to continue your practice as long as possible, under the advice of your doctor or midwife.  Many women have practiced right up until delivery.  Once you complete your 13th week, your teacher can instruct you in the modifications for pregnant women. To see photographs and descriptions, ask at the front desk.  You may notice that the practice is very challenging in the first trimester as you are adjusting to hormones and increased blood volume.

If you have never done Bikram Yoga before, wait until you have entered your second trimester before beginning classes.  From the beginning, you will practice the pregnancy modifications.

Many women may feel intimidated by the heat of the room.  Doctors often caution women from saunas and jacuzzis.  Unlike a jacuzzi or a sauna, the body temperature rises minimally during a Bikram Yoga class, on average 0.6 degrees, because of all of the sweating and liberal use of fans.  You have nothing to worry about.  Do the best that you can.  You may even want to bring a thermometer to class to prove to yourself that you and your baby are okay.

Important notes for pregnant women:

• Practice at about 50% of your capacity and never to exhaustion.
• Be sure to stay well-hydrated.
• Feel free to bring a sports drink or snack into class if you find you are light-headed or hungry during class.
• Practice in a cooler area of the room or by the door.  Feel free to leave class anytime to cool down.
• From the second trimester on, practice standing postures with your feet six inches apart for stability.
• Do not push your hips forward in the backward bends.  The cartilage in your hips is preparing for birth by loosening and is less stable than it was before you were pregnant.
• No forward compressions or belly-down postures after the first trimester.  Ask your teacher for modifications

Enjoy yourself.  You are preparing for the SuperBowl of your life!


There is a great article with proven literature at Bikram Yoga Vancouver site Pregnancy and Bikram Yoga
Here is another one from Bikram Yoga Portsmouth Pregnancy Blog
And a very useful article with pose modification photos from Lower East Side Bikram Yoga Pose Modifications

Bikram yoga and skiing

We have talked about all kinds of others sports and how they benefit from Bikram yoga. It is almost winter sport time!. How nice would it be to have a day outside skiing and finish it in a hot room doing yoga. You should sleep like a baby after that!

It is incredible what yoga does for skiing. People can ski all day long and much better.

Conditioning before hitting the slopes can increase the safety and enjoyment of the sport. Most ski injuries occur early in the day when muscles are tight and enthusiasm is high, and late in the day when muscles are weakened and technique is poor.

A simple yoga exercise called the awkward pose, can increase your strength, balance and concentration which will make the ski season more rewarding. It consists of three variations which are done sequentially.

To begin, stand with the feet apart, about shoulder width, an even distance (approximately six inches) between your heels and toes. Extend the arms out in front of you parallel to the floor with the shoulders pressed down and away from the head. Keep the upper body strong and firm in this position.

Bend your knees and shift the weight back into the heels, pushing the buttocks out behind you. When the top of the thighs are parallel to the floor and arms, hold your pose. The feet should be held parallel and the knees should only be shoulder width apart.

One good way to think of getting into this pose is to imagine that you are sitting in an invisible chair leaning back to bring the spine and shoulders against the back of the chair. The arm muscles are contracted, the abdomen is held tight and your breathing should be normal. Hold the pose for 20 seconds. Stand up.

The second part of this series is similar to the first. Keep the upper body the same as before and stand straight up onto the balls of the feet, standing as high as possible with the arches pressed forward. To keep the ankles strong and straight, press down with each big toe. Now, bend the knees again keeping the spine straight and stop when the quadriceps are parallel to the floor. Hold this pose for 20 seconds. Stand up. You will find this second pose a bit more difficult.

Third, assume the same basic pose with upper body firm and strong. Again, slowly bend the knees and this time sit all the way down lightly onto the heels. Now press the knees together and hold the body still. The quadriceps are again level with the floor and the spine is straight. Hold again for 20 seconds. Stand up out of the pose slowly, bring the heels down and relax. Don’t forget to do a second set of all three poses.

Written by: Iyoganow

Dandayamana-Janushirasana - Standing Head to Knee

Standing head-to-knee builds great concentration and determination. As the knee locks, the contraction of the thigh creates a “suspension” of the knee joint, pulling bone away from bone. By maintaining the pose, the soft tissues surrounding the knee are strengthened helping to protect the cartilage of the knee. As you bend over, the proximity of the heart to the floor, puts pressure on the muscle, exercising the heart through elevating the heart rate. The completion of all four stages of the pose profoundly strengthens the body and mind, improving confidence, focus, patience and determination. When you fall out of this posture at any point – you must start all over again, at the very first part.

Strengthens

• Quadriceps muscles
• Trapezius
• Biceps
• Latissmus Dorsi
• Abdominal muscles

Stretches

• Back
• Shoulders
• Hamstrings

Stimulates

• Pancreas
• Thyroid, Para-Thyroid (in 4th stage)
• Thymus (in 4th stage)
• Digestive organs
• Reproductive organs
• Kidneys
• Heart

Benefits

• Builds strength through the body
• Improves flexibility of sciatic nerve
• Strengthens tendons
• Prevents wear and tear of knee cartilage though strengthening of soft tissues around the knee
• Helps clear and prevent problems with digestion, including flatulence
• Helps to develop balance
• Helps maintain sugar levels through compression of the pancreas
• Improves blood circulation throughout the body
• Tones abdominal muscles and thighs
• Improves your sex life through the massage of your reproductive organs
• Helps to decrease varicose veins by exercising the long vein (great saphenous vein) running from the leg to the heart
• Helps to build patience, determination and concentration
• Helps to improve confidence and self-worth
• Helps to calm and clear the mind

Standing Head-to-Knee from Sara Curry on Vimeo.

The Best Yoga Mat for Bikram Yoga

Thick and Padded for Cushioning

A yoga mat that is thick and padded enough to withstand the rigors of a Bikram yoga class is best. A thin mat will wear out too quickly and will not provide the cushioning you will want for poses such as rabbit pose, when you place your head onto your mat. For most people, that will mean a mat that is at least one-half inch in thickness.

Durability: Rubber, Bamboo

Eco-friendly yoga mats made from natural rubber or bamboo or other plant-based materials are excellent choices for Bikram yoga. A rubber mat will wear well from the standing poses found in Bikram yoga. Those made from bamboo are surprisingly durable and lighter in weight than rubber.

Traction to Prevent Sliding

It might be possible to practice some types of yoga on bare wood floor, but Bikram yoga is not one of them. The heated room and no-nonsense succession of poses will quickly produce a sweaty practice that requires a yoga mat that will not slip or slide. For that reason, selecting a yoga mat made with a patterned surface to provide traction on carpet or hard flooring is a good idea. It is not uncommon to see people practice Bikram yoga in bathing suits as the session produces that much heat.

Reversible for Versatility

Fully reversible mats are also very practical for a Bikram yoga class. While many people will bring thick beach towels and lay them flat on top of their yoga mats, these can slide during practice. There are yoga mats that have a "sticky" side and on the other side is a terry towel side to soak up the perspiration from practice. You might try one to see whether it suits you. As all yogis know, you should choose the best yoga mat for your Bikram yoga class based on your direct experiences.

In our studio we sell Zenzation mats that are perfect for Bikram yoga. It has sealed edges that prevents fraying and tearing. Rounded corners which keeps the mat flat during your yoga practice.

• 1/4"(6.5mm) x 24" x 68"
• Sticky Mat
• Easy to clean and long lasting
• Extra thick for comfort
• Made with PVC and cotton

(article from live strong)