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The 26 postures of Bikram
Well, it's been about a month of consistent practice minus four days or so when I just threw in the towel. The first time was muscle soreness. The second and third days were due to a sore throat that I think was caused by overstretching the muscles around the throat since there are some postures that require putting your chin down as far as possible toward the chest.
It was just time to take a break and not feel guilty! It seems either the brain or body (or both) just need to recuperate sometimes and then it's back to 'bidness--with a vengence. This feels really good and it keeps me going because the last thing I want to do is burnout in less than a month!
In case you're wondering, it's totally fine if you're not an athlete although these folks will likely have an advantage when it comes to yoga since their bodies can probably take more punishment (and, hopefully, be more flexible to start).
My favorite postures are the "Cobra", "Standing Bow Pulling" and the "Eagle". These are really tough to do but it really gets easier every time--just be sure to be very patient with yourself throughout. If your body is straining for perfection then you will probably give up and feel bad. Don't let this happen! Take your body to its limit in the moment but don't focus on how long it may take you to reach perfection. I am nowhere near making my postures look as good as these photos but it sure feels good during and afterward!
On the first day, I couldn't get through *one* posture without having to stop for constant rest and water breaks. By the end of the first week, I felt realy good being able to get through about the first set of the first posture without taking a break. Today, I completed the Eagle pose and kept my fingers interlaced the whole time to where my palms were actually touching--this sounds relatively simple but it's tough--and it felt soooo good to feel my body loosen like puddy into the pose! My hands can touch! This is truly a feat I never thought possible--and, especially so soon! Hopefully, this will help to inspire you as well! Remember, do one posture if that's all you can manage. The next day, try to complete both sets of the same posture and so on. You'll get there!
Well, it's been about a month of consistent practice minus four days or so when I just threw in the towel. The first time was muscle soreness. The second and third days were due to a sore throat that I think was caused by overstretching the muscles around the throat since there are some postures that require putting your chin down as far as possible toward the chest.
It was just time to take a break and not feel guilty! It seems either the brain or body (or both) just need to recuperate sometimes and then it's back to 'bidness--with a vengence. This feels really good and it keeps me going because the last thing I want to do is burnout in less than a month!
In case you're wondering, it's totally fine if you're not an athlete although these folks will likely have an advantage when it comes to yoga since their bodies can probably take more punishment (and, hopefully, be more flexible to start).
My favorite postures are the "Cobra", "Standing Bow Pulling" and the "Eagle". These are really tough to do but it really gets easier every time--just be sure to be very patient with yourself throughout. If your body is straining for perfection then you will probably give up and feel bad. Don't let this happen! Take your body to its limit in the moment but don't focus on how long it may take you to reach perfection. I am nowhere near making my postures look as good as these photos but it sure feels good during and afterward!
On the first day, I couldn't get through *one* posture without having to stop for constant rest and water breaks. By the end of the first week, I felt realy good being able to get through about the first set of the first posture without taking a break. Today, I completed the Eagle pose and kept my fingers interlaced the whole time to where my palms were actually touching--this sounds relatively simple but it's tough--and it felt soooo good to feel my body loosen like puddy into the pose! My hands can touch! This is truly a feat I never thought possible--and, especially so soon! Hopefully, this will help to inspire you as well! Remember, do one posture if that's all you can manage. The next day, try to complete both sets of the same posture and so on. You'll get there!
Disclaimer: This entry is written from personal experience and hopefully will help encourage you to start this fantastic and difficult (but rewarding) path! I'm not big on brands or gurus but I encourage you to visit Wikipedia and read all about Bikram Choudhury. He gets credit (and lots of cash) for teaching this method worldwide. I am not affiliated with his studio but I do have his CD and complete all 26 postures within the comfort of my own home.
Have you thought about doing yoga but can't decide where to start? I haven't tried all styles but Bikram (hot yoga) is my favorite since the heat keeps me from feeling sore the next day and I've been practicing exactly one week after a three-year hiatus (but more on this in another entry)! For now, let's talk about YOU! What do you want yoga to do for you? Are you athletic or do you have to work at it? Even if you can only do ONE posture--just start there! Don't try all 26 if it's not for you--just do ONE and call it a day--but start again the next day and each day for exactly one month! Before you know it, each posture will get easier and then you can truly reach limits you never thought possible! The best advice anyone can give about yoga is to push your body as far as you can without injury--this is how you get better! It may take weeks or years but you CAN do it!
Here's all you need to start your own practice at home (it looks like a lot but, really, I'm just typing overkill detail). You can easily set all this up within 5 minutes (or less) once you have all the materials:
* One yoga mat (available at Ross and TJ Maxx if you want to save money). Here's the exact mat I have (it's made by Gaiam and is very cushiony--love it!--and the design is beautiful.
* A body-length towel (and hand towel if you sweat a lot). I have a towel that is (allegedly) made for hot yoga. It's nice because it dries fast and isn't as linty as regular ones. On the minus side, it feels very funky--much like that time in eighth grade when I was taking a nap at home and suddenly started dreaming about hamburgers and took a giant bite out of my acrylic-green blanket. Wow, funny how chomping down on acrylic tastes just like fingernails across a chalkboard! Try it sometime!
* Lots of cool (but not icy) water--the ice tends to shock your insides too much and is rather unpleasant
* A room large enough to stretch your body to its full length in all directions without touching the wall. If you room has carpet that's fine as long as you're not allergic to dust because you're going to be getting very friendly with it! If you have enough space for you and several friends this is excellent, too! Just be aware you'll need much more power to heat large rooms to the appropriate temperature! Also, doing yoga with your lover is the ultimate sensual experience!
* A space small enough to accommodate at least two upright heaters. I strongly recommend buying the electric radiator-style heaters that use oil and heat up to at least 85 degrees each. The official Bikram book recommends a room that's at least 105 degrees but this is not necessary as long as your space is small enough. The 12x12x8 space that I use is plenty for one person. This heater looks similar to mine and it's made by Honeywell. They are fantastic! It takes about an hour for both to reach the correct temperature but they do an excellent job for only about $60 each (got mine at Wal-Mart but don't shop there much anymore because I don't like their tactics).
* Mirrors all around are very helpful but not mandatory. If you can afford mylar mirrors, these are nice because they're much lighter but don't make the mistake I made of buying a roll of mylar (often used in greenhouses for it's reflective quality) and trying to hang it on the wall--it tears easy, doesn't flatten well and ends up looking like a funhouse! The main point of the mirror is to keep your body in alignment which is very important for any yoga practice. Right now, I'm using the sliding-door mirrors from our bedroom closet and they work OK. Much too expensive to buy studio mirrors and the ballet-studio mylar mirrors are also out of my price range. Oh well! Don't sweat it!
* The Bikram yoga book of your choice and the CD or audiocasette where he leads you through the postures. Please don't think I'm trying to sell you stuff. His methods are a bit preachy at times and this bugs me; however, I try to focus on the benefits to my body rather than the wiggly-guru gravy.
Should I go to an official Bikram Studio?
If you want, but personally I feel it's a waste of money unless you can't recreate the same experience at home. On the plus side, the instructors are excellent (with very few exceptions). There was one time when I felt the instructor was rushing through the postures and the whole class felt very competitive and stressful. My biggest complaint about the studio environment is that someone in class always makes the practice a competitive experience and that's never what it's about . Also, seeing so many perfect and flexible bodies in one room often deflates my ego. Still, I practice and maybe will be there one day with confidence, too!
The best part about the Bikram Method is that you don't have to be a contortionist to receive eternal benefit from this method! I am very unflexible and have been my whole life--still can't touch my toes at all, for example, and back bends are really impossible--but I hope to progress a little each day and get better all the time. If there's a posture that's challenging (and they will all be challenging at first) just do what you can and forget the rest! That's truly the only secret to whatever yoga you decide to try! Always remember, no matter your fitness level, you are NOT hopeless--just hopeful!
Have you thought about doing yoga but can't decide where to start? I haven't tried all styles but Bikram (hot yoga) is my favorite since the heat keeps me from feeling sore the next day and I've been practicing exactly one week after a three-year hiatus (but more on this in another entry)! For now, let's talk about YOU! What do you want yoga to do for you? Are you athletic or do you have to work at it? Even if you can only do ONE posture--just start there! Don't try all 26 if it's not for you--just do ONE and call it a day--but start again the next day and each day for exactly one month! Before you know it, each posture will get easier and then you can truly reach limits you never thought possible! The best advice anyone can give about yoga is to push your body as far as you can without injury--this is how you get better! It may take weeks or years but you CAN do it!
Here's all you need to start your own practice at home (it looks like a lot but, really, I'm just typing overkill detail). You can easily set all this up within 5 minutes (or less) once you have all the materials:
* One yoga mat (available at Ross and TJ Maxx if you want to save money). Here's the exact mat I have (it's made by Gaiam and is very cushiony--love it!--and the design is beautiful.
* A body-length towel (and hand towel if you sweat a lot). I have a towel that is (allegedly) made for hot yoga. It's nice because it dries fast and isn't as linty as regular ones. On the minus side, it feels very funky--much like that time in eighth grade when I was taking a nap at home and suddenly started dreaming about hamburgers and took a giant bite out of my acrylic-green blanket. Wow, funny how chomping down on acrylic tastes just like fingernails across a chalkboard! Try it sometime!
* Lots of cool (but not icy) water--the ice tends to shock your insides too much and is rather unpleasant
* A room large enough to stretch your body to its full length in all directions without touching the wall. If you room has carpet that's fine as long as you're not allergic to dust because you're going to be getting very friendly with it! If you have enough space for you and several friends this is excellent, too! Just be aware you'll need much more power to heat large rooms to the appropriate temperature! Also, doing yoga with your lover is the ultimate sensual experience!
* A space small enough to accommodate at least two upright heaters. I strongly recommend buying the electric radiator-style heaters that use oil and heat up to at least 85 degrees each. The official Bikram book recommends a room that's at least 105 degrees but this is not necessary as long as your space is small enough. The 12x12x8 space that I use is plenty for one person. This heater looks similar to mine and it's made by Honeywell. They are fantastic! It takes about an hour for both to reach the correct temperature but they do an excellent job for only about $60 each (got mine at Wal-Mart but don't shop there much anymore because I don't like their tactics).
* Mirrors all around are very helpful but not mandatory. If you can afford mylar mirrors, these are nice because they're much lighter but don't make the mistake I made of buying a roll of mylar (often used in greenhouses for it's reflective quality) and trying to hang it on the wall--it tears easy, doesn't flatten well and ends up looking like a funhouse! The main point of the mirror is to keep your body in alignment which is very important for any yoga practice. Right now, I'm using the sliding-door mirrors from our bedroom closet and they work OK. Much too expensive to buy studio mirrors and the ballet-studio mylar mirrors are also out of my price range. Oh well! Don't sweat it!
* The Bikram yoga book of your choice and the CD or audiocasette where he leads you through the postures. Please don't think I'm trying to sell you stuff. His methods are a bit preachy at times and this bugs me; however, I try to focus on the benefits to my body rather than the wiggly-guru gravy.
Should I go to an official Bikram Studio?
If you want, but personally I feel it's a waste of money unless you can't recreate the same experience at home. On the plus side, the instructors are excellent (with very few exceptions). There was one time when I felt the instructor was rushing through the postures and the whole class felt very competitive and stressful. My biggest complaint about the studio environment is that someone in class always makes the practice a competitive experience and that's never what it's about . Also, seeing so many perfect and flexible bodies in one room often deflates my ego. Still, I practice and maybe will be there one day with confidence, too!
The best part about the Bikram Method is that you don't have to be a contortionist to receive eternal benefit from this method! I am very unflexible and have been my whole life--still can't touch my toes at all, for example, and back bends are really impossible--but I hope to progress a little each day and get better all the time. If there's a posture that's challenging (and they will all be challenging at first) just do what you can and forget the rest! That's truly the only secret to whatever yoga you decide to try! Always remember, no matter your fitness level, you are NOT hopeless--just hopeful!
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