Have you been wanting to make it to a hot yoga or Bikram Yoga class but just cannot seem to find the time for it? In this article we will show you how to do Bikram Yoga at home. Bikram Yoga is a form of yoga which revolves around the mantra of making you sweat. This style of yoga will leave you soaking wet in sweat by the end of it since its practiced in a room with 60 percent humidity, heated to 104 degrees. The Bikram Yoga practice comprises of two breathing exercises in a sequence of 90 minutes, pranayama and asanas; each of the two breathing exercises in performed twice. Likewise, the two breathing exercises are always practiced in the exact same order.
The benefits of doing Bikram Yoga
Bikram Yoga torches up around 2500 kilojoules in a session; it increases your metabolism and pulse rate, which makes you sweat more, giving you glowing skin and helping in weight loss simultaneously. Bikram Yoga also increases circulation, boosts your metabolism and makes your body stronger and more flexible.
Here are a few simple steps on how to do Bikram Yoga at home
Maintain the room temperature to 100-105°F
Heat opens the pores for releasing toxins and prepared the body for stretching. You can heat the room you are using for yoga practice using a space heater or if you do not have a space heater then you can easily do this yoga regime in your bathroom that has a bath tub; fill the bath tub with hot water, that will keep the room hot. However, if you don’t even have a bath tub and cannot heat up a room at all, then, wear warm clothing that will keep your body sweating throughout the yoga session. However, avoid very loose t-shirts and other loose clothing because it can hinder movement.
Wear comfortable clothing
Wear minimal clothing, for example, a tank top or sports bra for women with shorts and men can either pull on a swimsuit or shorts. Again, try to avoid t-shirts that don’t fit you well because it hinders movement.
You’ll need the following:
- Space heater
- Thermometer to check on the temperature of the room
- A yoga mat
- A towel to cover the yoga mat so you don’t slip
- Washcloths, 1 or 2
- Water bottle
- Bikram’s Beginning Yoga Class CD
- Body-length mirror, so you can adjust your poses if needed
- Some people have reported feeling tired or disoriented after their first yoga session so a time frame for sleep/rest. There’s nothing to worry about though, if you feel disoriented after your first yoga session then your body has begun to cleanse itself.
Eat 2-3 hours before doing yoga
Only eat before practice if you can finish eating at least 2 or 3 hours before doing yoga so that your body can digest the food. The foods which are recommended before Bikram Yoga sessions are raw fruits and raw vegetables because they are easy to digest. However, starting your yoga on an empty stomach would be best because if you tend to get nauseated easily then an empty stomach would make it worse.
Keep yourself hydrated
Start drinking water at least a few days before your first yoga session; take smaller sips of water an hour before the session begins to avoid needing to pee during the session and to avoid filling your stomach. Likewise, if you feel dizzy or lightheaded after drinking water then your body may lack salt and potassium. You can add 1 smidgen of sea salt into 8 oz of drinking water, however, adjust the amount of sea salt as per the requirement of your body. The sea salt water will help your body produce its own potassium and as an alternative you can even take potassium and salt tablets.
Take a break if you feel dizzy or nauseated
Sit on your mat for a few minutes to relieve any feelings of overheating, nausea or dizziness; rest after each pose doing the corpse pose to take a breather, moreover, breathe through your nose at a comfortable pace. To fully benefit from your yoga session, do your final corpse pose for 2 to 10 minutes. If sitting does not bring relief then just lie down.
Don’t expect too much!
Building any kinds of expectations might prevent your mind from being receptive to the changes that happen to your surrounding environment or your body. The more expectations you will build, the more difficult it will become to safely do a yoga pose. Sympathize with your body and do things that your body comfortably allows you to do. Moreover, do not try and push yourself beyond any point of pain. In the beginning you might need weeks and even years of practice to be able to move completely into a Bikram Yoga pose.