FAQ

Q: Why is the room so hot?
Q: What is happening to my body during Bikram Yoga?
Q: Do you have to be in great shape?
Q: How do I get started?
Q: Is the routine the same every time?
Q: What if I’m not flexible?
Q: Is it a cardiovascular workout and can I lose weight?
Q: Am I too old to do Bikram yoga? I heard it was very intense.
Q: Is it common to feel sick, dizzy, and nauseous in class?
Q: What kind of benefits will I see?
Q: What is a good age to start?
Q: What if I am pregnant? Can I still do Bikram Yoga?

Q: Why is the room so hot?

Short Answer: Because it makes the workout safer and more effective. The room is intentionally heated to protect the muscles for safe deep stretches. The heat helps to detoxify the body by opening pores in the skin to flush out toxins. The heat increases the heart rate for a better cardiovascular work-out, helps to improve strength by putting muscle tissue in its optimal state, and softens collagen around the joints for more freedom of movement.

The recommended temperature is minimum 105F degrees and about 40% humidity. The room is kept at this temperature of more for the following:

• Keeping the body from overheating (contrary to popular misconception)
• Protecting the muscles to allow for deeper stretching
• Detoxifying the body (opens pores to let toxins out)
• Thinning the blood to clear the circulatory system
• Increasing heart rate for better cardiovascular workout
• Improving strength by putting muscle tissue in optimal state for reorganization
• Reorganize the lipids (fat) in the muscular structure
• Increases your heart rate to work your cardiovascular system.
• Increases your flexibility and assists you in stretching deeper to affect healing
• Aids the body in releasing toxins from ograns, muscles, and tissues
• Improves your strength by putting muscle tissue in optimal state of change
• Eliminates trauma and injury to the body

If the heat causes extreme discomfort for you, be assured that you can change that with a minimum of 3 classes in one week. This effort will increase your tolerance for the heat.

Q: What is happening to my body during Bikram Yoga?

The heat in the room helps ignite our body’s own heating system. Breathing exercises in the beginning of class coupled with the heat in the room begin to warm the body from the inside out. The metabolism starts to speed up, preparing all systems to start working. As the lungs fully expand and take in more oxygen, the heart starts to pump oxygen-rich red blood cells.

The 26 postures are sequentially designed to isolate portions of the body a section at a time by closing off circulation to a group of muscles, organs, and glands for a few seconds. Once released from the posture, oxygen-rich blood returns at a high speed to the closed part of the body, sending in nutrients and flushing out waste. By this method of stretching and contracting, circulation is improved and we open up blocked areas of the body.

Muscles are contracted and stretched at a cellular, biochemical level. Lipids and proteins reorganize optimally in such stretching, allowing for better circulation. Joint mobility and range of motion is increased, and strength is built by the use of gravity. Muscles and joints are balanced.

Blood and calcium are brought to the bones. Working against gravity strengthens the bones. The organs of the immune system within the bones (red marrow) are boosted.

The lymph nodes are massaged, lymph is pumped throughout the body, and white blood cells are distributed throughout the body as the lymphatic system works more efficiently.

There is a compression and extension to the thymus, spleen, appendix and intestines; lungs are stretched and flushed out by increased blood circulation. The endocrine glands are encouraged to secrete appropriate hormones, and the communication between hormones and various glands and systems of the body is perfected. Toxins and waste are eliminated through the organs of elimination.

The nerves are stimulated by compression and extension, improving communication within the systems of the body and supplying fresh blood, oxygen and nutrients throughout. The brain is stimulated by improved circulation and by varying blood pressure.

By the end of 90 minutes, Bikram Yoga has given you a full body work-out: every cell has been re-vitalized, the spine is strengthened, and all systems are restored to their intended 100% working order, giving you an energized body and a relaxed mind.

Q: Do you have to be in great shape?

NO. This is a beginner’s series created for people seeking optimal health. Bikram Yoga’s therapeutic reputation draws people who suffer with chronic pain and disease. Anyone can try the yoga; it doesn’t matter what shape you are in. Remember, you will improve from the very first class.

Bikram says “never too old, never too sick, never too late…to start from stratch once again.”

Q: How do I get started?

Arrive 20 minutes before your first class and fill out our registration form. Pre-registration is not required.

Q: Is the routine the same every time?

Yes. Part of Bikram’s genius comes from designing the flow so that one posture opens a specific area of the body in preparation for the next posture. By utilizing the same flow every class, Bikram’s yoga has a much shorter learning curve than other rigorous styles of yoga.

• Your body is different every day. One day the class could be quite easy, another day challenging. The repetition of the same poses builds muscle/cell memory so usually you can pick up where you left off. Furthermore, the sequence allows you to MEASURE PROGRESS.

• We also focus a great deal of attention on the detail of the poses (which also helps prevent injury)

Q: What if I’m not flexible?

This is the most common misconception that prevents people from coming to a yoga class. Yoga is not about how flexible you are already, but about strengthening your body and spine in all directions and, gradually, improving flexibility. Through consistent Bikram Yoga practice, your flexibility will improve, but it is not necessary to be flexible before coming to class. Try each posture and you will get 100% benefit. If you can’t touch your toes, or even see your toes, you are an excellent candidate for Bikram Yoga.

Q: Is it a cardiovascular workout and can I lose weight?

No matter what level of fitness you are this yoga will be a challenge you never outgrow. You will be amazed how much cardiovascular workout you get from holding still in posture. Your body continually seeks to normalize in yoga and so if you are overweight you will lose weight. Consistency is the key. With persistence, patience and dedication your body will come into balance.

Q: Am I too old to do Bikram yoga? I heard it was very intense.

Bikram says “never too old, never too sick, never too late…” People of any age and condition can do this yoga. It reduces the symptoms of many chronic diseases and is the world’s best preventative activity for the whole body. Bikram created this yoga for people in chronic pain. He created it to eliminate their pain and to reverse the signs of aging.

Q: Is it common to feel sick, dizzy, and nauseous in class?

Sometimes a beginner will experience these sensations. The most important thing for you to do is breathe, pace yourself, and just try the postures. Just do the best you can, resting when you feel the need. Learn to listen to your own body and take care of yourself in class. Drink lots of water the day before class to make sure you are well hydrated. Please call Elaina or Ben at 480-777-0939 or ask any teacher if you have any questions or concerns.

Q: What kind of benefits will I see?

To get the optimal results from Bikram Yoga, expect to practice at least 3 times a week.* Over a short period of time, with this frequency of practice, you can expect to see and feel the reshaping of your body. Physically you will lose inches, gain muscle tone, and improve strength and balance. Mentally, you will notice improvement in concentration skills, willpower, and a reduction in stress. Medically, you will notice that you are sick less and not as prone to injury. Bikram Yoga is proven to help those suffering from insomnia, depression, type II diabetes, high blood pressure, arthritis, shoulder, knee and back injuries. Through these changes in the body, there will be changes in the mind, attitude and behavior–all positive changes to help improve your quality of life.

*Less frequent attendance will still impart benefits, but they will not be as quick or as complete.

Q: What is a good age to start?

A child who has reached puberty can do the series. Just as an adult, the yoga will help regulate hormones and brain chemicals so vital to our health. Anyone younger than that does not need to do the yoga in the heat. Young children can do yoga at home (without the heat) and have fun with the postures. They can easily do the floor poses, with no need to do the standing or balancing postures.

Q: What if I am pregnant? Can I still do Bikram Yoga?

The first trimester is a vital time for the developing fetus and you may be tired and/or feeling ill. Therefore, it is best to wait until after your 12th week before starting the yoga. Postures are modified for pregnancy but done with the regular students so you are welcome at any class. If you already do Bikram yoga and feel well you may just continue your regular practice until you feel the need for the modifications (between 8 and 12 weeks).

Doing Bikram Yoga during pregnancy is not only safe but also a healthy experience throughout the term of your pregnancy. With your doctor’s permission and knowing Bikram’s modifications, continuing your practice during pregnancy can be a beautiful time for you and your baby.

Courtesy of the Portsmouth, NH Bikram studio, “Yoga has been reported to help pregnant women throughout pregnancy, labor and delivery. There are some important notes to consider before starting or continuing your practice. Women who practiced Bikram Yoga during pregnancy have reported feeling better during pregnancy, fewer complications, greater ease and less duration of delivery and calm, happy babies. You can learn to breathe, cope with stress and stay comfortable in your body through all of the changes pregnancy has to offer.

If you are currently a practitioner of Bikram Yoga, feel free to continue your practice as long as possible, under the advice of your doctor or midwife. Many women have practiced right up until delivery. Once you complete your 13th week, your teacher can instruct you in the modifications for pregnant women. To see illustrations and descriptions, ask at the front desk. You may notice that the practice is very challenging in the first trimester as you are adjusting to hormones and increased blood volume.

If you have never done Bikram Yoga before, wait until you have entered your second trimester before beginning classes. From the beginning, you will practice the pregnancy modifications.

Many women may feel intimidated by the heat of the room. Doctors often caution women from saunas and jacuzzis. Unlike a jacuzzi or a sauna, the body temperature rises minimally during a Bikram Yoga class, on average 0.6 degrees, because of all of the sweating and liberal use of fans. You may even want to bring a thermometer to class to prove to yourself that you and your baby are okay.

Important notes for pregnant women:

• Practice at about 50% of your capacity and never to exhaustion.
• Be sure to stay well-hydrated.
• Feel free to bring a sports drink or snack into class if you find you are light-headed or hungry during class.
• Practice in a cooler area of the room or by the door. Feel free to leave class anytime to cool down.
• From the second trimester on, practice standing postures with your feet six inches apart for stability.
• Do not push your hips forward in the backward bends. The cartilage in your hips is preparing for birth by loosening and is less stable than it was before you were pregnant.
• No forward compressions or belly-down postures after the first trimester. Ask your teacher for modifications

The series was also made into a DVD video specifically for pregnancy by Rajashree (Bikram’s Wife) which is available for purchase in our retail section.