Bikram yoga, also known as ‘hot’ yoga, is a challenging and intense form of yoga held in rooms heated to temperatures of nearly 105 degrees and 40% humidity.
In Bikram yoga, a series of 26 postures is performed along with two breathing exercises in a session of 90 minutes.
The benefits of Bikram yoga
There are several benefits of Bikram Yoga. The major one is that you sweat toxins out of your system by working in such intense heat. Bikram yoga is also beneficial because the warmth helps the muscles relax allowing you to go more deeply into the poses. An additional benefit is that the warmth elevates the heart rate, making the workout more aerobic. Bikram yoga can also relieve breathing difficulties such as asthma. Studies have also suggested that it can help painful conditions such as arthritis. Bikram Yoga can also help with weight loss; men burn an average of 460 calories per session and women around 330. Also, as with all forms of yoga, it can increase flexibility.
In addition to these physical benefits, Bikram yoga may also promote good mental health. Studies have found that yoga can be helpful for relieving depression and anxiety.
Scientists at Harvard Medical are researching whether Bikram Yoga could be used as a treatment for depression. Their study followed 24 women who described themselves as ‘emotionally distressed.’ The participants took two 90-minute yoga classes a week for three months. At the end of three months, women in the yoga group reported improvements in perceived stress, depression, anxiety, energy, fatigue, and well-being. *
Preparing for a Bikram Yoga class
• If you have any worries about your health, consult a doctor before taking a Bikram yoga class.
• Bikram yoga is not usually suitable for people with heart problems, high blood pressure or pregnant women. If you fall into any of these categories, choose a more relaxed form of yoga.
• It is important to prepare properly for a Bikram yoga class by ensuring that you are well hydrated. Drink plenty of water in the hours before the class. It is also advisable not to eat for at least two hours before the class.
• To rehydrate and replace lost body salts, have an electrolyzing drink or coconut water after the class.
How to ensure the class goes smoothly
• Wear cool comfortable clothes that allow you to move easily.
• When taking a Bikram yoga class, do not be tempted to keep up with others as you may push yourself too hard. Go at your own pace and take breaks if you need to.
• If you feel uncomfortable or panicky, stop and breathe through your nose for a full minute until the feeling passes.
• Be careful not to overstretch the muscles, aim for gradual progress with each lesson rather than pushing too hard initially.
References
http://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
