Bikram Yoga Classes in Jersey

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Why Bikram Yoga is so Effective on the Body

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Bikram Choudhury doing Bow Pulling PoseIf you have ever taken a Bikram Yoga class anywhere in the world you will notice that the teacher seems to a have a problem with verbal diarrhoea!  I had to laugh when a student (who is now an amazing teacher) likened it to a “rap” when he attended his first class with me!  Yes I agree when you are not used to it it can seem a bit intrusive but after this post you may think a bit differently.

There is a reason for everything in Bikram Yoga – e.g. the heat, the order of postures, the timing and definitely the detail and that is probably why it is the most comprehensive series of postures that work every inch of you – inside and out – from bones to skin – from the fingers to the toes – to quote the Founder himself!

Every posture comes with a detailed set of instructions.  Why is that so?  Partly to ensure the correct timing (those last few seconds are the most effective) but also because we can get very “creative” in adapting postures to suit ourselves and thereby avoiding the whole point of the posture!  I know I was guilty of this for years, like Eagle Pose for example, being told to suck in my stomach at the same time as twist myself into a pretzel was going a bit too far I thought!  Come on Bikram – really???  Yes really!

Awkward Pose – the same thing – when your legs feel like jelly and then you have to make sure your stance is an exact “H” not even a slight hint of a “V” in there – oh PLEEASSSEE!  (Don’t worry if you have never done Bikram Yoga before and you think I’m talking gobbeldy gook – come to class and all will be revealed!)

I found out many years later how incredible each line of the dialogue really is and that is why I decided to teach this yoga again.  I took a break for a while and concentrated more on shifting the limitations of my mind / consciousness, and then when Bikram Yoga “came” to me again I was able to see everything with a fresh perspective and definitely new awareness and understanding of the postures.  I was amazed that much of the information that I had learnt and the awarenesses that I had gained in later years from many, many other body/mind modalities (I was a workshop junkie!) was actually already included in this series of postures and I was inspired once again.

I truly believe the detail, the timing, the order and the precision of the postures is one of the biggest gifts of Bikram Yoga.  I have taught this Yoga to many students over the years in various places around the world and I see first hand the difference that the Bikram detail (once applied) makes in anyone’s yoga practice and body and it is simply amazing.

Of course I understand if you have some bodily or physical challenges there may be much you cannot do and that is OK!  Just do the postures to the best of your ability in that moment (and never forget that things can change in any moment too – never limit yourself with your thoughts).  Concentrate on what you can do and do not judge yourself for what you can’t do right now and you will still get 100% benefit.  That is why anyone can do Bikram Yoga.

Even if you have practiced for many years and are proficient in the postures, make the effort to “re-hear” the instruction and see for yourself how many “short cuts” you take in your practice – as I said – we can get very “creative”!

There are gems hidden in the detail I can assure you.

Bevx

Posture # 8 – Standing Separate Leg Stretching Pose

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Up to Number 8 already?  Here goes…

I LOVE, LOVE, LOVE this posture – I find it very relaxing hanging upside down and feeling the insides of my legs toning as I do it!  Of course you don’t just hang there for the whole posture – this is Bikram Yoga after all! Here is the process:

Preparation for Standing Separate Leg Stretching Pose

From the feet together position bring the arms up over the head and take a big step to the right with your right leg – at least 4 feet.  The wider you go the easier it is and it will tone up those inner thighs a treat while you’re at it!  The feet should be pigeon-toed unless you have sciatica when it is best for them to face straight ahead.  Correct alignment always helps with the posture so make sure your heels are in one line – as if you could draw a straight pencil line behind them.  I know it sounds a bit fussy but it truly is worth it as you will improve much faster in the postures if you take care of the details.  At the same time bring your arms down so they are parallel to the floor.  Nothing floppy about those arms – you need them tight and firm keeping your fingers and thumbs together.

Going down….

Suck the stomach in (makes you so much stronger, gives you great tone and feels fab too) and slowly bend down from the lower spine towards the floor.  Now the head stays up, with the chin forward so you can see yourself in the mirror for as long as possible.  The knees should be locked (it is Bikram Yoga after all!).  Grab your heels with the usual Bikram grip –  meaning thumbs and fingers together – no air holes!  If you can’t reach the heels grab the outsides of the feet.

Now we get to the Bikram technique – not just hanging there but using your arm and back muscles to pull on the heels as hard as possible to stretch your body down further to the floor.  Keep the knees locked throughout the posture and roll the body weight onto the toes.  The aim is to touch your forehead to the floor.  Of course you may be quite a way off so in that case you should widen your feet as much as possible which will automatically bring the head down lower.

This is not a passive posture so once you are in position you keep pulling continuously, eventually the spine will straighten from the coccyx to the neck and your forehead (not the top of the head) will touch the floor between the feet. Simples! ( I jest!)

This posture will first stretch the legs, then the hips, then the lower spine and eventually the whole spine will get a workout and you should feel a stretch from the coccyx to the toes, and coccyx to the forehead.  

If your head is nowhere near the floor in the first set, make your stance wider for the second set.  If you are pretty flexible and your head touches the floor – bring the legs in a bit to make it more of a challenge – if you like that sort of thing of course!

If your legs are locked you can even try bringing your forearms in a bit so they touch the calf muscles.  This will really give you great arms too!

Just a quick tip that helped me – I used to struggle and strain in this posture until one teacher told me to just RELAX into it first and let the weight of my head pull me down and then “give it some welly” once in that position by using the arm and back muscles to pull the body down lower to stretch the spine more.

Summary of the main points of Standing Separate Leg Stretching Pose:

  •  Step to the side as wide as you can
  • Keep the knees locked throughout the posture
  • Keep the head up, chin forward and look in the mirror as long as possible
  • Suck the stomach in to the spine
  • Grab the feet as instructed – you need the leverage
  • Don’t just hang there – pull on the heels to stretch the spine more
  • Aim for forehead to the floor in between the feet
  • Roll the weight on to the toes
  • Once more advanced and with locked knees bring the forearms back so they touch the calves

The benefits of  Standing Separate Leg Stretching Pose:

  • Tones the legs and hips – especially the often fleshy inner thighs!
  • Tones the arm and back muscles – great definition!
  • Brings blood to the head and face
  • Pulled in stomach will ensure all the organs are in place

Enjoy

Beverley x

Why does Bikram Yoga use heat?

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Bikram Yoga is practiced in a hot room for a number of reasons – too numerous to detail in this post – however I can at least explain a few.  Of course one obvious reason is that the heat allows the body to feel more flexible and therefore can help the student to get into the postures,  reducing the chance of injury.   However that doesn’t mean you should abandon all awareness of what your body can do today – mind/body connection AND awareness should be paramount!  Some days you may be more flexible than others – and that’s OK!  It’s all part of a fascinating process!

The heat also serves as a detox  – not only a physical detox as you will sweat but it also provides a mental and emotional detox too.  For a beginner it encourages the practice of controlling the mind as of course it will feel a bit different if you have never worked out in heat before.

Remember however, whatever you put your focus on will increase so it is prudent to concentrate more on you than the heat.  By focussing on the heat you will give it more power and you don’t want to give your power away to something outside of yourself!  You have a far greater inner power which is waiting to serve you  – all it needs is your acknowledgement and your attention.

The “outer” is nothing compared to the “inner” so if you feel the heat – don’t get out of the kitchen / or yoga class! – just focus on your heart and BREATHE – that is where the power is to overcome what you think is bigger than you.  By doing that, it keeps you calm and you realise that the heat is not a problem at all.

After a few classes you will begin to love it – or even better you won’t even notice it at all, as all your attention will be on the wonderful you!

The Benefits of Heat in a Bikram Yoga Class:

  • Allows the body to get deeper into the postures
  • Physical detox when sweating
  • Emotional and mental detox as the control of the mind is increased
  • Allows you to prove your inner power
  • Melts and moulds stiff and brittle fascia in the body keeping the organs working well
  • Can help to mould your body into it’s lovely new shape!
  • and more….

Bevxx

 

Posture #7 – Balancing Stick Pose

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Balancing Stick PostureHere is the next in the series of Posture Tips – the powerful Balancing Stick Pose!

(10 seconds in this posture is reputedly to be the equivalent to 10 minutes on a treadmill – I know which I prefer!)

The last of the “three” balancing postures is a doozy!  This posture is only held for 10 seconds but can be a great workout for the whole of the body.  As with all Bikram postures I believe preparation and alignment is key to not only getting the best out of a posture but also making it more enjoyable.  Nothing feels great if you are just trying to hang in there and the body is all twisted so prepare first and you’ll find it really helps.  It’ll tone you up much more too!

This one takes your determination and focus as you are not really in a natural position for the body – standing on one leg and trying to keep the body and arms parallel to the floor is not something the body is accustomed to!  But it can be done!

Preparation for Balancing Stick Pose

Start as normal with your feet together and raise the arms up – hands just like in Half Moon Pose i.e. place the palms together right to the wrist, interlock the fingers and release the index finger and cross the thumbs.  This makes the body know you mean business!   Just like most the postures keep the head glued in between the arms and don’t let the two body parts separate.  Most beginners will try and keep their head up to see where they are going but when the head and arms are separated the energy is dissipated and you won’t feel as strong.  Keep the chin up so you can breathe and bring the body back a couple of inches – this will again open up the chest allowing you to have more puff for the posture!

As you inhale, take a big step forward on the right foot and then ensure both knees are locked.  I find if I point my left toes too it really allows the leg to be straight – both legs locked to begin with gives you a lot of “oomph” to do this posture.

Let’s go – 10 seconds only!

Then in one piece the whole body pivots like a see saw and then comes to a balance in the middle.  I often say to my students – imagine you are like a steel bar with no bends in the middle – that’s how much you need to keep straight so you don’t end up like the “broken umbrella” as Bikram so eloquently puts it!  Broken umbrellas – weak, steel bars – strong!  Imagine yourself in a T – parallel to the floor – you can feel it when you have it.

Keep those legs locked and toes pointed and you’re sorted!  The other challenging part is keeping the arms upright – mine tend to try and dive bomb a bit and your arms will pull you down if you let them.  So again it’s just practice to keep lifting them so they stay parallel to the floor.

While you are in this posture there is no let up – try to continuously stretch forward and backward as if someone is pulling your foot and another is pulling your arms – like a good ol’ tug-o-war! One  of Bikram’s favourite words for the arm part is “as if the scapula is coming out of the body”!  Body down  – leg up – every muscle contracted!

You will need to look forward but keep the head down securely cradled in between those lovely strong, locked arms!  Where your eyes go your body will follow – you want to go forward so look forward!

Once you start to improve on this posture after lots of practice you can start to fine tune – like rolling the hip of the airborne leg down a bit to ensure your hips are parallel to the floor.  Then you can gauge whether your legs or arms need to be higher or lower but all this comes in time and when you are ready to make some improvements.

At last the 10 seconds are over, inhale and come back to centre.  Rinse and repeat on the other side and then give the second set all your muster!  I feel worked out just by writing this!

Summary of the Main Points of Balancing Stick Pose

  • Keep the arms strong by locking them and glueing the palms together
  • Head is glued in between the arms throughout the posture
  • Body is back a little – open the chest to allow you to inhale properly
  • Keep the chin away from the chest so you can breathe
  • Pivot the whole of the body in one piece – don’t separate at the waist!
  • Eyes forward – look forward
  • Keep every muscle contracted for the whole posture, stretching forward and pointing toes
  • Aim to keep the arms and legs locked
  • Pull in the tummy – that will give you a lot of core strength to hold this posture more easily

The Benefits of Balancing Stick Pose

  • Opens up the chest and works the heart
  • Develops determination, focus and concentration
  • Increases body strength like nothing else!
  • Tones up every part of the body and it only takes 10 seconds – love it!

Next up is Standing Separate Leg Stretching – my favourite “feel good” posture!

Speak soon…

Beverley x

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How Bikram Yoga was introduced to the West

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I love the fact that yoga has been around for thousands of years – in India at least.  Then you can trust that it is not just a fad – it has a solid foundation that has been proved to assist the body, mind and soul for millennia.  It is only relatively recently that people in the West have been introduced to the practice.

By the way, Hatha Yoga is the name given to the physical type of yoga (there are many types) and the Bikram Method is just one type of Hatha Yoga.  Bikram’s is reputed to be the most hard working, dynamic, challenging and effective series of postures as it works every muscle, tendon, ligament, internal organ, every inch of the spine – you name it – it gets worked – right down to the cellular level.

What you may not know is that it was the Hollywood actress Shirley Maclaine who originally “found” Bikram on one of her spiritual journeys through India and it was her who persuaded him to come to the United States to establish his type of yoga there as she felt it could help people from all walks of life.

It caused quite a stir especially in Hollywood where many stars, celebrities, and professional sports people sweated their butts off in classes taught specifically by Bikram Choudhury himself – the founder of this ground breaking yoga system.

The first Bikram book was published in the Seventies and it was this book that I studied and practiced from every day for 12 years in my bedroom before waking up suddenly one morning with an absolute knowing that I had to teach it!  Over the decades it has spread dynamically around the world, myself being the second person in Europe to have been trained in this system.   I originally brought it to Jersey in April 1997 and it took the island by storm!

It is definitely a challenging workout but my aim in teaching is to impart the importance of what I believe it is really about and that is a “body mind connection” experience.  The more harmony you can create between your body and mind the better your body will be.   Once you can establish that it is amazing what your body will do!

Bevx

Why are my best Bikram Yoga classes when I’m tired?

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I have noticed something time and time again.  Sometimes when so tired from being in an office all day and almost talking myself out of going to class I actually have the most amazing class and to top it all I am no longer tired afterwards!   Why is that?

Well yoga actually gives you energy instead of depleting you of it as it works from the inside out not the outside in.   The body actually has so much energy available that we are not even aware of and it is just waiting to be released.  You could look at the postures as a way to free up that energy.  As you allow the body to move and be held in certain positions “trapped energy” will be released and start to flow more.  After regular practice you may notice how life “flows” more when practicing yoga than when you don’t as the body is intrinsicly linked to all areas of your life.

By the way, you may wish to look at inflexibility as energy that has got stuck – once you move that body part a few times, blocked energy frees up and the body “becomes more flexible”.

When you’re tired you may just not “try so hard” but instead let go and allow the body to open up, allow energy to flow which will automatically bring more ease to the body.  For a long time I used to “fear” some postures as I found they hurt but after studying energy and many other modalities over the years I realise now that I was not willing to just let go – I was trying to control it so I would “get it right”.  So for me when I am tired I let go so much easier, I stop trying so hard and hey presto I have a great class and uncannily feel much stronger and have oodles of energy after class as an added bonus!

You may like to give it a go when you find yourself battling the excuse of being too tired to go to class.  You could be pleasantly surprised at the result!

Bevx

Posture # 6 Standing Bow Pulling Pose

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Bikram Choudhury doing Standing Bow Pulling Pose

Aah – a personal favourite!  Why?  Because I love the challenge of it!  Even after many years of practice I have to give this one my all! It is actually the posture that I used to get nervous about  –  mainly because I would get mad at myself if I couldn’t hold it.   As often is the case, I made peace with the posture and now I love it!

Thank goodness, I no longer get cross with myself if I have to come out or even if I fall out – I simply get back in and use the time I have.  Funnily enough, once you take the pressure off yourself of trying to hold it you usually can!  The first set is held for 1 minute and the second just 30 seconds.

Here is how it goes.  A summary is repeated at the bottom if you prefer.

Preparation for Standing Bow Pulling Pose

As this is the second in the group of 3 balancing postures, as usual you start with your feet facing straight forward and bring your right hand out, palm facing up. Thumbs and fingers together as Bikram says “as if you are holding money in your hand” and you don’t want to drop it!  Then you bend your right knee and grab the foot which is now behind you with your right hand from the inside at the ankle.  This may feel strange as usually this posture is practised by holding from the outside of the foot but with the Bikram method it is slightly different.  Make sure you have that nice tight grip and that you don’t lose it.  Then to stabilise yourself, the left arm goes up very close to the head.  Again fingers and thumbs together so your hand is kind of like a paddle and  your arm is locked and strong.

Focus and final preparation for Standing Bow Pulling Pose!

Now it’s time to get your focus by gazing at your standing knee  which as usual should be locked throughout the posture so you have that “concrete lamppost in place” true Bikram style!  Concentrate on that and it will give you a lot of strength.  Make sure your knees are together at the start and the hips will automatically be square on the mirror.  This will avoid doing the “surfing stance” which brings the body out of kilter before you start!

As you inhale, charge the body forward towards the mirror as if you are trying to touch it with your fingertips, and at the same time, kick your right leg back and up towards the ceiling.  You bring the body down from the lower spine until the chest and abdomen are parallel to the floor.  This is possible as you are constantly stretching your left arm towards the mirror and this will lead your body down.

As a beginner you may have a tendency to just try and “hang in there” for the duration of the posture (counting down the seconds no doubt) but as in all Bikram postures by being proactive with the instruction you will find it will make each posture easier not harder as you may think!  Every little detail helps to create more strength and eventually more ease.  In the old days there were some little details I would try and get away with not doing, only to find when I did make the effort to listen more and do what was in the dialogue that the posture became soooo much easier!  I was surprised but I have since found that to be true on all the postures now – it’s like one day there is an “aha moment” and your body just starts to get that feeling of “oooohhh – that’s what its meant to feel like!”   I have heard this from other students too so I know that this is quite a common occurrence.

So in the case of Standing Bow Pulling Pose it requires you to continuously kick your leg back and up as hard as possible and eventually your foot will be visible above your head “like a red indian feather sticking up!”  If it seems like you’ll never see that foot in the mirror – don’t despair just try moving the foot away from the buttocks first and then kick up. As usual there is always more to aim for (what’s new?) if you’re game and that is to get both feet in one line down the centre.

Keep on kicking back so eventually you can’t see your right shoulder in the mirror as it is behind the left shoulder and therefore invisible in the mirror.   Keep on stretching your left fingers towards the mirror and you will find you gain so much more poise and strength to enable you to hold longer.  The dialogue then says to try to touch your shoulder to your chin.  Now it doesn’t say try to touch your chin to your shoulder – why? Because if you move the direction of your head you will lose the balance and alignment.  The head should stay straight as “where your eyes go the body follows” and you will also lose your focus if you turn your head.  So you keep your head facing straight and bring the body parts in towards the centre.  The dialogue will keep you on track every time!  Eventually both shoulders will be in one line.

Kicking and stretching should be 50/50 – that ensures your balance and if your standing leg is locked too – those three things – as Bikram famously used to tell us ” You can balance there for EVVVEEEERR!”  I think that could be a tall order but you get the idea!  The rest of the posture is continually keeping the standing leg locked, stretching forward and kicking up until finally the 60 seconds is up – phew!   Then you have the pleasure of doing it all over again on the other side.

The second set of 30 seconds will feel like a doddle now !  Actually joking apart I usually see that the second set seems be so much easier for everyone and this is possibly due to mind over matter again – the extra seconds can play on the mind and you can put too much pressure on yourself.  If you’re the over achiever type of person it may be best to think “who cares?” and just go for it with a light hearted attitude – “bank” the seconds you hold the posture and ignore the rest.  If you come out or fall out don’t judge yourself (judgment does not help your body one iota), just use the time to go in again and practice.  Those three, four, seven, fifteen seconds will eventually merge into being able to hold for the whole time without the breaks if that is your aim of course!

Summary of the main points of Standing  Bow Pulling Pose:

  • Keep thumbs and fingers together with palm up to grab the foot from the inside at the ankle and hold that strong grip
  • Standing leg should have a locked knee and act as that “concrete lamppost”
  • At the start the other arm should be strong and upright very close to the head
  • Both knees together at the start facing the mirror to avoid the “surfing stance”
  • Inhale and charge the body forward until the chest and abdomen are parallel to the floor
  • Keep stretching the stabilising arm forward as if trying to touch the fingertips to the mirror
  • Keep the head straight and touch your shoulder to your chin (not the other way round!)
  • Continually keep kicking up and back with the leg until eventually you can see the foot raise up behind the head (this could take time – no worries!)
  • All three – stretching forward, kicking up and standing leg locked will enable you to keep the balance!

The main benefits of Standing Bow Pulling Pose:

  • Increases both strength and flexibility
  • Tones the legs and arms, lifts the buttocks
  • Develops concentration, focus and determination
  • Shunts blood from one side of the body to the other allowing it to equalize again when standing still in Savasana
  • Acts as an internal massage
  • Flushes blood to the face giving it a glow
  • Relieves back pain as it brings flexibility and strength to the lower spine
  • Works out most of the body’s muscles
  • Opens up the chest and increases lung capacity
  • Great for pregnant women
  • Flushes out the kidneys to eliminate toxins
  • Helps correct high blood pressure
  • Good for tennis elbow and frozen shoulder
  • Improves flexibility of the sciatic nerve
  • Strengthens and firms the abdominal wall, upper thighs, upper arms, hips and buttocks – great all over workout!

Well as usual I’ve gone on a bit!  Just take the bits you need!

Bev x

 

 

 

 

 

 

 

 

 

Bikram Yoga Postures – Friend or Foe?

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When practicing Bikram Yoga you will inevitably find some postures easy but there may be a few that seem incredibly hard!  Perhaps it’s the balancing on one leg bit that challenges you the most or maybe trying to place the head on the knee and not below the knee in the many compression postures.  Often, for someone who has a busy and hectic life or is an ideas type person, the Savasana (the lying down between the floor postures) maybe the biggest hurdle of all!  Everyone is different and can be challenged in different ways.  The person on the left of you may do a near perfect Standing Bow Pulling Pose but find the Triangle somewhat difficult!  So what causes this?

A strange phemonena!

Well one “phenomena” I have noticed happen many, many times over that when something is going to do us “good” or provide some type of freedom for example, there is a part of us that fights that or tries to push it away!  You may have experienced that yourself in other parts of life too.  Sometimes we hold back on allowing ourselves to experience the good stuff and will find a way to “block” it.   I can categorically say from my own experience and from talking to friends, it is quite common.

So what is the posture actually doing?

So what does that have to do with the postures?  Well each posture is placing the body in a certain position to allow it to experience certain things.  Some postures for example, will stimulate organs whilst in the position, bringing the body back into balance when lying in Savasana.  Other postures will stretch the spine out as much as possible and compress the internal organs, others will do the opposite by compressing the spine and stretching out the internals.  Standing Bow Pulling Pose for example will shunt blood from one side of the body to the other and then stimulate a balance of the two sides of the body when you stand still after the posture.  Others assist greatly in the training of the mind and focus.  And so it goes on.  There is a reason (or rather many) for every posture.  Yoga is holistic, the postures work on other levels too, not only on the physical but also on the mental, emotional and if you are open enough, even the spiritual too.

Don’t fight or resist the posture!

The reason why I have explained the above is that very often the posture that you or your body needs the most will be the one you dislike, or even “dread” the most or find the most challenging!  It is almost like there is an internal (subconscious) fight going on.  I have taught several types of energy work for many years and this is the thing that has fascinated me the most.  We can often put up amazing resistance to the things that will allow us to change something for the better.  It feels easier to stay in the comfort zone instead of challenging yourself to go outside of it!  This is actually a very large subject and I am finding it hard to put into words but I hope you get the gist by the end of this post!

See the posture as the gift it really is!

So what to do about it?  Change your feeling and focus about the posture.  That actually is very easy to do as it is just a thought and feeling.  It may take longer for the body to enjoy the posture but you can change what you think about it in a nano-second!  So instead of seeing it as the posture to dread, or the “punishment” it may feel like at the moment, see it is the “gift” it really is for you.  Have gratitude for what it is doing, even for how it is teaching you something about yourself for example.

Be aware that on some level this posture could give you a freedom that you may never have experienced before. It could give you incredible focussing ability to improve your sport for example.   It could just open you up to many opportunities.

Funnily enough, once you’ve cracked this, more often than not it will then become your favourite posture and the easiest to do!

So is that Bikram Yoga posture your friend or foe?

It is whatever you choose it to be in that moment!

Bevx

 

Posture #5 – Standing Head to Knee Pose

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Well as promised here are the tips to assist with Standing Head to Knee Pose.

For me, this posture is the first one of the major balancing postures – I feel it is part of a “group” together with the Standing Bow Pulling Pose and Balancing Stick.  These three postures will work you out physically but really allow and in fact demand from you an increase in concentration, focus and determination of the mind.  I really enjoy them actually as I like the challenge!

For beginners, this is likely to be the first posture where you really get to realise how important it is to lock the knee.  I have been told several ways to think about the locking of the knee – one was to “suck” the muscle to the thigh bone and pull up the knee cap. After a number of classes you begin to experience “muscle memory” and it will get to feel more like a normal action than it is when you first try it!  It will become second nature – eventually, I promise!

In order to write this post I have gone back to my original posture clinic notes and I came across this tip and for some, this may help.  Instead of concentrating on tensing and tightening the leg muscles, you may like to relax and bow the leg back instead.  I had completely forgotten about this until I read it this week!

I am a strong believer if you relax into the postures first instead of resisting them (and even trying too hard) you will greatly improve not only your yoga but it does wonders for your whole well-being too.  This is a part of big subject and something that I have been looking into over many years but it is interesting when I found this note as basically it is saying the same thing!  So if a locked knee is not yet your speciality you may like to change the focus and relax and bow the leg instead!

Kicking the leg out

When you start this posture you shift your weight slightly to the left leg and lift up the right foot.  You will need to interlace the fingers right to the webbing and ensure your thumbs are crossed underneath the foot so you get a good grip and able to keep it throughout the posture!  If you pull your stomach in as you do this, you will be stronger and it will also help your spine as it prevents backache.  The correct position to hold the foot is three inches below the toes.  

Now for the focus of the eyes, which if you have read any of my other posts, will absolutely make you stronger in any posture.  You don’t have to have your eyes bulging out of their sockets, just a gaze at your left knee in the mirror will work wonders!

Now before you go any further in the posture you must ensure your left knee is locked.  I find it helpful if you imagine your leg going down into the ground just like the infamous “Bikram speak” “concrete lamp post”- unbroken – no knee!!  If your knee is not locked do not kick out, just stay there in that position until you gain strength as you do not want to put pressure on a bent knee.

Now it’s time to inhale and slowly kick your right foot towards the mirror until the leg is parallel to the floor – no higher – no lower – at the same time maintaining the lock on the left knee!  WHAT?? you say – yes ‘fraid so – but one day muscle memory will kick in and you will!

Taking another deep breath, continually kick the foot away from you towards the mirror.  Another tip I just got reminded of was instead of focussing on straightening the raised leg, change the focus to pulling the toes back towards you and pushing the heel towards the mirror.  Sometimes just looking at something differently can produce a better result so you can try it!  Don’t forget that pesky left knee to stay locked.  While you are in this stage, open the chest – whenever you do this you will have more energy to hold the posture.

If you fall out even after a few seconds, “bank” that success, and go back in.  Use the whole minute even if you drop out of it several times.  Do not judge yourself but just regain your gaze, and as they say in the UK – keep calm and carry on!  Eventually all the seconds in the posture will add up to the minute or half minute depending which set you are on.

The Next Stage – Elbows Down

The aim is to eventually get both legs locked and looking like an upside down “L” shape and only then it is time to pull your stomach in (if it isn’t already) and bring the elbows down by the side of the calf muscles and eventually they will go down below the calf.  The arms get nicely toned at this point!

The Finale – Head to the Knee!

Head to the knee is the ultimate aim but you only go for this if you have both legs locked.   In order to do this you need to change your gaze to your standing big toe, tuck the chin right in so you compress and then your head has a chance of landing on the knee.  If your head is below the knee you will not get the compression that the posture is aiming for.

If you are not ready to attempt the final advanced adjustment – no worries.  It may take a while.  When you feel comfortable enough with your balance you may wish to give it a go.  Step by step is the Bikram way for all these postures.

Then you get to repeat the whole process on the other leg!  The first set is held for a minute on each side and the second one is an easier 30 seconds only.  Try not to think about the time while you are in the posture just keep your attention on the adjustments and the seconds will be over before you know it!  I have found it is always easier to be “pro-active” in the posture rather than just hang in there waiting for it to be over!  You will improve much faster this way too.

Summary of the Main Points

  • Focus your eyes on your left knee in the mirror to get your balance and strength
  • Make sure you have the proper grip of the foot by interlacing fingers right to the webbing and crossing the thumbs under the foot – this will keep the grip in place
  • Only kick out with the other leg if your standing knee is locked
  • Pull in the stomach muscles throughout the posture as it makes you stronger and works the internal organs
  • Inhale when you raise the leg and concentrate on kicking the heel towards the mirror and toes back towards your face
  • Keep the standing knee locked throughout the posture
  • Open the chest until you bring your elbows down
  • Only if both legs are locked bring the elbows down towards and then below the calf muscles
  • Only attempt the head to the knee if both legs are locked out
  • Change your gaze to your big toe on the ground
  • Tuck in the chest and slowly bring the head to the knee!  Voila!

The Benefits of Standing Head to Knee Pose

  • Develops amazing concentration, focus, patience and determination
  • Works the nervous system and the mind
  • Compresses the internal organs to enable them to function properly
  • Slims and tones the legs like nobody’s business!
  • Uplifts the buttocks
  • Great for the abdominals when the stomach is sucked in
  • Works all the muscles in the legs, arms, and back
  • Strengthens the spine

Next one in the Posture Series is the Standing Bow Pulling Pose.  I will post some other posts in the next couple of days too.

Enjoy!

Bevx

Posture No 4 – Eagle Pose

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Eagle Pose - Bikram Yoga

Well after a couple of strengthening postures it’s now time to get some flexibility into the joints of the body and you can be rest assured that the shoulders, elbows, wrists, hips, knees and ankles will all benefit from the Eagle Pose.  And of course because it is the start of a few balancing postures it’s great for your focus and centering of the mind.  In fact in order to balance you will need to have your mind focussed!  The easiest way for me is to gaze at one spot in the mirror and hold it there.  This I find gives me so much more strength and determination than if I look at different things and let my mind wander.

The Arms

You start off the posture as normal with your feet together and then give your arms a big swing out sideways to get the momentum to be able to cross them.  If you’ve given your arms a big swing you should be able to cross your elbows. If possible bring your palms together (if not – no worries – just interlace your fingers for now). The thumbs stay uncrossed but they should be facing you and the pinkie fingers will be nearest to the mirror.  Then make sure you pull the hands down so the fingertips are below the nose.  This Bikram adjustment differs to most methods of yoga but it will make sure that the heart is being worked.  Again as always if you cannot get into the whole posture just do the best you can!

The Legs

Now to get the leg wrapped around the other, bend your knees and keep your back straight.  The dialogue says to sit down as if your hips are touching the chair.   If you lean forward you will find it much more difficult to wrap the leg around as you’ve made a bigger distance to cover.   The easiest and best way is to keep straight but just bend the knees, then lift the leg as high as possible.  This will definitely make it easier to wrap your leg around the standing leg.

Naturally everybody is different and for some students it may seem impossible to be able to do this but just know and be willing that shifts in the body can happen at any time so don’t write it off as impossible – I have seen many miracles with this yoga!  If you give your 100% effort you will get 100% benefit no matter whether you are in the full position or not.

By the way as this is a left and right brain exercise ( a bit like Brain Gym!) if your right arm is under, your right leg is over and vice versa.  

Once in position there’s still stuff to work on – it is Bikram’s after all!  Squeeze your legs together as if like ropes – this will also do wonders for the inner thighs!   If you can, try and get the foot underneath the left calf muscle by sliding it down towards the ankle so there is no gap between them and eventually you will see your toes in the mirror!

By now it’s also time to try and straighten the spine by pushing it back (just like in Awkward Pose). Then as if you haven’t got enough to concentrate on,  bring your knees to the right and upper body to the left just enough for you to align the body so that all the joints  e.g. feet, knees, elbows and hands are in one line down the centre.

If you find that the foot is slipping out just bend the knees more and sit down lower and by leaning back a bit more you will be able to hold the balance.  To top it off you suck in your stomach just like in almost all of the Bikram postures.  Believe me, when I was told to pull in my stomach as well as everything else, I have to admit I was saying a few naughty words under my breath!  However now I know that this adjustment alone has an amazing effect on the body, the mind, and the posture.  To finish, pull the elbows down more (works the heart) and give that spine one last lean back towards the end.

Then you have the same pleasure to repeat on the other side!

A summary of the main points are:

  • Keep your eyes focussed on one spot on the mirror in order to balance
  • Give a big arm swing and aim for palms together if you can
  • Bring the elbows down the front of the body so that the fingertips are below the nose (works the heart)
  • Bend the knees but don’t lean forward in order to get the leg wrapped round
  • Aim for no gap between the ankle and calf muscle by sliding the foot down towards the ankle to get it below the calf muscle
  • Squeeze those legs together and twist them like ropes – great for the inner thighs!
  • Adjust your legs and body so all the joints are in one line down the centre of the body
  • Sit further down with a straight back to keep the leg and foot wrapped around
  • Straighten your spine and lean back a bit to keep the balance
  • Pull the elbows down one more time at the end

Phew!

The benefits of Eagle Pose are:

  • Creates flexibility in all the joints of the body – shoulders, elbows, wrists, hips, knees, ankles
  • Fresh blood goes to the sexual organs and kidneys increasing sexual power and control
  • Firms the limbs
  • Great for getting a stretch to the upper back, neck and shoulders to relieve tension
  • Flattens the stomach if you pull it in during the posture
  • You can get away with doing this posture at work!
  • Centres and focusses the mind

Next up is Standing Head to Knee in a few days or so….Beverley

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