Bikram Yoga Classes in Jersey

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Good lesson learnt – more water!

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Hello there

Well I’ve always said I learn from every class I practise and definitely every class I teach!

In the early days I did not use to drink as much water as I should as I was always worried that I would need to go to the loo mid class!  Then when it was really drilled into me that I should be drinking a lot more water than I had been, I started upping my intake.  What I found was my strength and practice was like night and day (it was almost like a totally different experience) and I was amazed at how such a simple thing could shift how much stronger and more capable I felt.

The other day I went to class and realised very early on in the piece that I did not feel as strong in the postures.   Then it dawned on me that not only had I eaten something salty for lunch I had not drunk very much water after that.  The difference in my practice was almost tangible so I thought I would reiterate it here how important it is to drink water throughout the day.   It really is necessary and definitely helps so much with your determination, concentration and focus which is such a part of this dynamic Bikram Yoga System.

Bevx

 

 

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 # 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

How to stay strong and calm in a Bikram Yoga class

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If you’ve ever done a Bikram class you should have experienced the incredible peace you get after the class that usually lasts quite a while.  The body can even tingle all over for hours and you can sleep like a log!  However what about when you are in the class itself?  Is it possible to feel that peace when you are challenging yourself in so many ways? When you first start it may not feel like it as the mind often wanders, you’re busy checking out the other students’ postures, often comparing yourself and all sorts of other distractions (such as the heat) can manage to get your attention.

However there are a couple of simple pointers that can be put into action straight away that I personally have found to really have a beneficial effect not only on my postures but also my whole class experience.

Drink lots of water before you come to class

Now I know this one is obvious and you should have heard it many times but make sure you drink lots of water before you come to class.  You do sweat a lot in a Bikram class so obviously you need to be hydrated before class and also after class to replenish what you have lost.

However, I was always a bit concerned that if I drank too much water I would need to go to the loo mid-class so I would not drink as much as I should!   It was a belief that I used to limit myself with and I can so see that now.  I finally got over myself and started to drink a lot more than I used to and that addition alone made such a difference to my strength.  The difference in how I felt, how much stronger and calm I was in the postures, was like night and day.  I know it is such a simple thing but when you’ve been stuck with a limiting belief for many years and finally kick it – it is a great feeling.

Breathe through your nose (not your mouth)

A lot of energy can be wasted by huffing and puffing through the mouth during and in between postures.  Again I was guilty of that for a long time and more recently another teacher just happened to mention to breathe through the nose instead of the mouth particularly when standing in between postures.  The room I was practicing in at the time was incredibly hot and humid even for me, and it really helped me stay calm and bring back my attention and focus rather than letting the mind go all over the place and allowing the internal chatter to have a negative effect. Again it was an instant realisation that something so simple could have such a beneficial effect.

Those are the things I love – small adjustments but with big results.  I hope they help!

Bevx

 

 

 

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