Bikram
Yoga
Yair
Correa
Lesley
University
Professor
Douglass
Yoga:
Theory, Culture, and Practice
Bikram
Yoga
Bikram
Yoga originated as early as 5,000 years ago. It has been argued that the rules that
were once set in the first organized work on Yoga, Patanjali's Yoga Sutras, do
not have to do with philosophy, but are useful directions for reaching or
obtaining certain psychological conditions. Over many years, different yogic
meditative methods have been created and utilized to reestablish and sustain
one’s health and at last to conquer states of clarification.
Bikram
Yoga Boston – Harvard Square
Bikram
Yoga Boston offers classes during the seven days a week in their three
well-known locations: Back Bay, Harvard Square, and Financial District. After
attending two classes at the Harvard Square site, I cannot begin to explain the
amount of love and respect I have gained towards this field. It was truly
intriguing to be a part of due mainly because of the instructors and because of
the Bikram yoga itself. At first when I began I became extremely overwhelmed
due to the immense heat but after a while, with the help of some meditation and
keeping my mind off the sweat, I became extremely comfortable with what I was a
part of.
After
paying for an introductory fee, I am planning on using all ten days that are
included within this fee. The feeling that I obtain after each session is great
because of the amount of sweat and stress I have released from my body. With
the help of the two instructors I’ve had, Jackie Ryan and Liz Tyyrell, I not
only felt extremely welcomed, but I also entered a community that shared the
common interests of sweating, working hard, and becoming fit. After this short
ten day trial I will be looking into paying for unlimited week classes. Thanks
to Bikram yoga, I have now found an activity that is healthy for the body, but
not as stressful as weight lifting or long nerve-racking runs that can
potentially be a hassle at times. I would like to thank you personally,
Professor Douglass, for having me to look into something that has now not only
intrigued me in numerous amount of ways, but also for finding an active hobby
for my future.
History
of Bikram Yoga
Bikram
Choudhury, founder of the Yoga College of India in Beverly Hills, California,
established this institution in 1974. Bikram put together a workout that was a
combination of ancient yoga principles with scientific input from doctors at
the Tokyo University Hospital.
Bikram
yoga is a wisely designed series of twenty-six (26) postures that works the
body from the inside out. Each stance not only strengthens muscles for the next
posture, but it also stretches the muscles so that the body then becomes
affiliated with the positioning that each stance requires. Another thing that
is crucial when it comes to postures is that of breathing. Believe it or not,
the breathing exercises that are included within Bikram Yoga help an individual
meditate and focus more into what posture their bodies are currently sitting
in. Bikram yoga trains the mind through meditation to improve self-control,
concentration, and patience. (Simpkins, Annellen 36)
Bikram
yoga is one of the most prescribed yoga styles. Founder Bikram Choudhury
himself was once a multi-sport athlete. He was a marathon runner and a world
record holder in Olympic weightlifting, in which he later suffered a serious
injury at the age of twenty (20). Once
known mainly as "the yoga of the stars," this style of hatha yoga
spread rapidly throughout the country beginning from Beverly Hills and became
popular to this day. Today, Bikram yoga is best known as “Hot Yoga” due to the
immense heat that the room is kept in; 105 degrees Fahrenheit.
26
Asanas of Bikram Yoga
The
important pranayama and asanas for correcting abdominal
disorders are: Pranayama with Rechala and Puraka, Uttanapada asana,
Pawana Mukta asana, Bhujanga asana,
Shalabha asana, Pashchimottan asanas,
and pranayama are described and
illustrated:
PRANAYAMA
(with Rechaka and Puraka)
Pranayama is a unique kind of breathing
exercise that comes in various forms. Each form usually has three steps in
common:
Rechaka (Exhalation)
Puraka (Inhalation)
Kumbhaka (Retention)
In
this particular pranayama, there are only rechaka
and puraka but no kumbhaka (retention of the breath). One significant aspect of
this pranayama is that it is a diaphragmatic breathing. In this exercise, the
stomach is rhythmically pulled in and out. It is very important to remember that
the stomach is not pushed upward and downward.
Benefits:
This
asana activates the kidneys, liver, pancreas, and the whole abdominal area.
Because of this internal activation, it removes constipation, wind troubles,
indigestion, dysentery, diarrhea, acidity, and gastrointestinal disorders. This
asanas also brings flexibility to the
spine and invigorates the eyes, face, lungs, chest, neck, shoulders, and the
whole upper area of the body. Since it is a harmless asana, it is recommended for every practitioner. (Sinha 34)
PASHCHIMOTTAN
ASANA (Posterior stretch pose)
Sit
on the floor and stretch both legs in front. Keep the heels and toes together.
Be seated firmly, with the spine, neck, and head straight. At this stage, the
hands should be on the floor on both sides of the legs.
DHANUR
ASANA (Bow Pose)
Lie
on your stomach. Keep your arms stretched on both sides. Rest your head on
either cheek on the floor. Bring the legs and heels together. Breathe normally.
Bend both legs at the knees and bring the heels close to your hips. Then grasp
the right ankle with the right hand and the left ankle with the left hand. If
you find it difficult to reach the ankles, your may hold the toes. Now, holding
either the ankles or the toes firmly, bring the knees and the ankles close
together. Keep the cheek on the floor.
Benefits:
Dhanur asana activates all the
glands of the endocrinal system. The pancreas becomes fully energized because
of the internal as well as external impact of this asana on it. Thus, there is
an all-round conditioning of the pancreas. As a result, its normal health is
restored and it begins to release insulin properly.
The
asana has a good effect on the adrenal, thyroid, parathyroid, pituitary, and
sex glands. Because the cells of all these glands are activated, the secretion
of their respective hormones becomes normal. This asana corrects disorders of the joints, spinal cords, lungs, chest,
and abdomen. It removes various types of stomach troubles, develops digestive
power, and eliminates extra weight and fat. The asana has some specific benefits for women: it corrects menstrual
disorders and order troubles related to the reproductive organs. (Sinha 63,64, 44,
45)
UJJAYEE
PRANAYAMA (In Lying Position)
Pranayama is mainly a kriya (exercise) with air. It contains
"life force" (Prana Shakti).
It also has an absorbing, activating, and massaging capacity. Because of these
qualities, air is regarded as a great purifier as well as a giver of life to
the inner organs of the body. The body makes full use of these qualities during
pranayama.
Ujjayee Pranayama can be practiced in
two positions: standing and lying. There is full impact of it in the first
position and a little less in the second. But the first is a strenuous and the secondis
easier. Therefore, practitioners are advised to practice Ujjayee lying down for
one month and then may switch to the standing position.
Benefits:
The
most remarkable benefits of Ujjayee are
that it does the internal purification, activation, and energizing, together
with external control and conditioning, all at the same time. For asthmatics, Ujjayee is most effective for correcting
and strengthening the lungs and the bronchiole linings. (Sinha 70, 73)
TARA
ASANA (Palm Tree Pose):
Stand
up and make a forty-five degree angle with the feet. Let the hands hang loosely
at the sides. Keep the body straight and look ahead at eye level. Breathe
normally. This is the position of readiness.
Benefits:
For
general practitioners, Tara asana has several benefits. It enhances
the measurement of the chest. Those whose chests are not properly developed can
find this asana more beneficial by
making the chest proportionate. It builds up the chest muscles in an all-round
way and has a curative effect for any disorder of this area. To add a few
inches to their height might also find it very rewarding. People suffering from
pain in their shoulder joints can correct their disorders through Tara asana. (Sinha 76, 79)
YOGA
MUDRA (Yoga Symbol):
The
perfect way of practicing the Yoga Mudra is
to be in the Lotus Pose first. But it is not easy for everyone to sit in the
Lotus Pose. Hence, those who cannot do it should sit on the floor with folded
legs. Bring both hands behind the back. Grab the wrist of one hand with the
other hand. Make a fist with the hand which is being held. At this stage, keep
the hands loose and let them rest on the back. Straighten the spine. Look in
front while keeping the neck and head erect. This is the position of readiness.
SIMHA
ASANA (Lion Pose)
Put
a blanket or a towel on the floor. Bend both legs at the knees and sit on the
curve of soles and toes, keeping the heels apart and turned upwards under the
hips. Since it might be difficult for some persons to make this curve with the
toes, soles, and heels, they are advised to sit on their bent legs in any position
they can possibly manage to make.
After
being seated either on the curve of the heels or in any position, do the
following: straighten the body. Keep the head, neck, and spine in one line.
Look in front. Put the palms of the hands on their respective knees. Breathe
normally.
Benefits:
Simha asan is very famous for its
various remarkable benefits. It has medicinal value for curing throat trouble,
voice deficiency, and tonsillitis. It also has a good effect on the respiratory
system. It activates the larynx, trachea, and all the bronchioles. It
invigorates the thyroid cartilages. Because of this internal activation and
invigoration, health is restored to the whole respiratory system and its
disorders are removed. This is an easy asana
which can be done by anyone.(Sinha 83, 84)
SARVANGA
ASANA (Whole Body Pose)
Lie
down on your back on the floor. Place the palms down next to the body. Bring
the heels and toes together and keep them loose. Straighten the whole body and
look towards the ceiling. Breathe normally.
Benefits:
Sarvanga asana is one of the most valued
asanas of the Hatha Yoga system. As its name indicates, it is indeed an asana
of the whole body. There is hardly any area of the body which is not energized,
activated, and exercised during this asana. Because of its wholeness in effect,
it is regarded next only to the king of all asanas—Shirsha asana (Head Stand Pose).
The
asana has countless benefits.
Therefore it is a very desirable asana for general practitioners. It corrects
any disorder of the circulatory system; supplies blood to the facial tissues;
removes constipation, gastric disorders, and abdominal troubles; strengthens
the digestive system; and energizes all the sex glands. (Sinha 85, 86)
MATSYA
ASANA (Fish Pose)
After
practicing Sarvanga asana, it is
necessary to do Matsya asana. There
are several good reasons for this. Certain asanas
activate certain parts of the body more than others. To reverse this difference
of impact, such asanas are followed
by particular asanas to create a balance.
For example, during Sarvanga asanas the
head, neck, and shoulders are passive and the lower areas of the body are
active. To create a balance, Sarvanga is followed by the Matsya asana so that the head, neck, and shoulders become active
and the lower areas of the body remain passive. Thus, by doing the Matsya asana after the Sarvanga asana, the whole body is
activated properly and in a balanced way.
There
are two ways of doing the Matsya asana:
1) With the Lotus Pose, and
2) Without being in the Lotus Pose.
The first form is
regarded as superior to the second, but both are equally beneficial.
SANTULAN
ASANA (Balancing Pose):
Place
a carpet on the floor and stand on it. Make the body straight and firm. Look straight
ahead. Let the hands hang at the sides. This is the position of readiness.
Benefits:
Santulan asana is mainly a kriya of the major joints of the body.
It removes their rigidity and makes them flexible. It also normalizes the blood
circulation in the affected areas and tones up the muscles. As a result of
enhanced blood circulation and muscle conditioning, pain in the joints is corrected.
This asana has a curative effect on
the knees, ankles, shoulder joints, wrists, palms, and fingers.
SETUBANDHA
ASANA (Bridge Pose):
Lie
down with your back on the floor. Bend the legs at the knees and bring the
heels close to the hips. Keep the heels about two or three inches apart. Let
the knees also be about three inches apart. Bring your hands close to the body
on both sides. Put the palms on the floor. Look straight up and breathe
normally. This is the position of readiness.
Benefits:
The
main impact of Setubandha asana is on
the spine and the hip joints. Those who have pain either in any part of the
spine or in the hip joints strongly advised to practice this asana.
SIDDHA
ASANA (Auspicious Pose):
Persons
with moderate joint pain of any type can be completely cured if they practice
the asanas of this series. Chronic
cases, however, might take a little longer time than up to this point to become
fully cured. Therefore, patients with chronic arthritis are advised to practice
all the asanas regularly.
Sit
on a carpeted floor and stretch out both legs in front. Keep your spine
straight and firm. Look in front. Keep the hands on the floor. Breathe normally.
This is the position of readiness. (Sinha 87, 93, 95, 106, 107, 108)
It
must be emphasized that one must eat a proper diet along with the regular
practice of yoga to get satisfactory results.
Other
forms of Bikram Yoga like Ardha Chandrasana with Pada-Hastasan (Half Moon Pose
with Hands to feet Pose),Utkatasana (Awkward Pose), Garurasana (Eagle Pose),
Dandayaman –JanuShirasana Standing Head to Knee pose), Dhanurasana (Standing
Bow Pulling Pose), Tuladandasana (Balancing Stick Pose), Dandayamana (Standing
Separate Leg Stretching Pose), Trikonasana (Triangle Pose), Padangustasna (Toe Stand Pose),
Pavanamukrasana (Wind Removing Pose), Sit Up (Sit Up), Bhujangasana (Cobra
Pose), Salabhasana (Locust Pose), Poorna- Salabhasana (Full Locust Pose),
Supta-Vajrasana (Fixed Firm Pose),
Ardha- Kurmasana (Half Tortoise Pose), Ustrasana (Camel Pose),
Sasangasana (Rabbit Pose) Janushirasana with Paschimottanasana (Head To Knee
Pose with Stretching Pose), Ardha- Matsyendrasana (Spine Twisting Pose),
Khapalbhati (Blowing In Firm). All these forms of Bikram Yoga are beneficial
for the health of both men and women. All forms have their own special
significance and provide extra energy to the body.
Harms of Yoga:
Yoga
or any other exercise—done carelessly or aggressively can be harmful. Do not
approach yoga practice hastily or aggressively. Constant attention to breathing
an alignment distinguishes yoga form calisthenics and acrobatic, making it
rehabilitative for the body and the spirit. Using each pose to create inner
quietness and peach will move you towards healing and rejuvenation.
But
if a person attempt to do yoga poses without attention to the principles of
good body mechanics and proper spinal alignment, it will hurt. If people have
limited flexibility, person can suffer back injuries in forward bends or
backbends. And it person will attempt to fit his inflexible (or overly
flexible) body into yoga poses as demonstrate by accomplished yoga
practitioners, harm can result. (Schatz 30)
In Bikram yoga
practice, the body temperature is forced up by sealing off the room and turning
the heat up high; this helps to warm muscles and flush toxins from the body.
Bikram involves a set sequence of postures. There are twenty-six of these, and
each one is usually practices twice. Standing and balance poses come first, followed
by back bends, forward bends, and twisting postures. Breathing is emphasized,
and the Ujjayi breaths as well as fire breath are practiced. In a Bikram yoga
class, use a mirror and are encourages watching yourself; it's said that you
are your own best teacher.
A
Bikram yoga class makes for an intense workout and tends to attract men for
that reason. However, Bikram yoga is meant to be open to everyone whatever your
sex, age, or state of health. A certified Bikram yoga teacher should be able to
help you pace yourself and make any necessary adaptations to any and all postures.
(Tomlinson 80, 81)
References
Meditation practices for health
state of the research. US: DIANE Publishing38
Simpkins, Alexander. Annellen, M,
Simpkins. (2003). Yoga Basics. US: Tuttle Publishing. 36
Sinha, Phulgenda. (2005). Yoga
Therapy for Common Health Problems: (Including Drug Abuse, Alcoholism…US: iUniverse
34, 63, 64, 44, 45, 83, 84, 85, 8687, 93, 95, 106, 107,108)
Schatz, Pullig, Mary. (1992). Back
Care Basics: Doctors Gentle Yoga Program for Back and Neck Pain Relief. London
Tomlinson, Cybele. (2000). Simple
Yoga. Red Wheel Publishers.80, 81.
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