Have you long wanted to diversify your life and go on training? So why not try bikram yoga. Here you have twenty-six consecutive exercises and several more respiratory exercises that will help strengthen your muscles. After class, you will feel more cheerful and healthy. This direction of yoga has a number of advantages. So today we just talk about them. So why should you practice bikram yoga?
Is this technique suitable for pregnant women?
It is worth noting that not all women are suitable for this technique. If you have problems with the heart and blood pressure, then it is worth using a different technique. Exercise can cause dizziness and loss of consciousness.
At the beginning of pregnancy, too, do not get carried away with this species of yoga. Especially applies to those who have not done this before. After all, your body is not ready for such strong stretch marks and this can negatively affect the development of the fruit. If the pregnancy is normal, then the bikram will help relieve the pain and strengthen your muscles, especially the muscles of the hip joint.
Basic principles of bikram yoga
Bikram yoga is called "hot yoga". It has long been quite popular in America. The direction combines a sauna with yoga. The discoverer of the technique was the national champion of sports in India, Bikram Chowdhary.
When an accident occurred with the athlete and he could not move normally, he began to develop a new set of exercises for recovery. The young man set a goal - to recover from the basics of yoga. He developed independently the set of stretching exercises to restore his strength.
Bikram yoga is based on the warm air of the room or the steam, which heats the muscles of the body well. This reduces the likelihood of injury during the exercise. Anyone can use this technique without having special sports skills. Each exercise bikram prepares the muscles for the next exercise. Therefore it is so important to carry out all the time and consistently.
After each exercise to stretch and warm up the body, the human brain receives more oxygen, this increases the excretion of toxins from the body together with sweat. Regular sessions strengthen the cardiovascular system and improve the work of breathing and musculoskeletal system. Aptootdelenie leads to weight loss.
Bikram yoga restores and rejuvenates the body. Helps to heal trauma and some chronic diseases. You can make yourself more flexible and give strength to the body. The complex of exercises develops self-confidence, self-control and concentration. You will become more purposeful than before. The technique of yoga helps to cope with stress. It is designed for those who are ready to sweat for their health and quickly lose weight.
The Bikram Yoga Technique
All classes of bikram should take place in a heated room at 37-40 degrees. The training consists of 26 asanas. Perform exercises in a high-intensity mode. Before training, we recommend that you drink at least 1 fishing boat. And after taking another 1 liter of water. Because in 10-15 minutes after the session, your clothes will be all wet. The training lasts 90 minutes. The sequence is always the same, so very soon you will learn all by heart. Exercises carefully develop all parts of your body.
Studies have shown that a person uses only 50% of the volume of his lungs. And thanks to bikram yoga, you stretch your lungs and increase their capacity, this will give you more opportunities. You will improve blood circulation and oxygen flow to the brain. Thanks to this technique, a person can get rid of chronic pain in the joints and back.
Technique of execution
It is worth considering all the sequential exercises to be ready for what awaits us in the class. We will not fully describe the exercises, as your coach will do, we'll just tell you what each of them does with your body.
You can start kicking yoga at any age. The more you try to do the exercise, the better your results will be. But do not hurry. Everything is done gradually. You can master even the most difficult positions.
- Pranayama. The first exercise is aimed at breathing. It helps your body relax and calm down the nervous nerves. Exercise maintains blood pressure.
- Ardha Chandrasana. During the exercise, the muscles of the abdomen are strengthened, it helps with the treatment of the displaced spine.
- Utkatasana. Thanks to this exercise, the muscles of the legs, hips and pelvis are pulled up by the woman. Pain in the back goes.
- Garurasana. It improves the flexibility of your body, tightens the arms of the hands, abdomen and pelvis and improves blood circulation.
- Dandayamana-Yanushirasana. This exercise helps diabetes mellitus and strengthens the tendons and hamstrings.
- Dandayaman-Dhanurasan. Thanks to this posture, the spinal flexibility increases and the blood supply to the lungs and heart of the person is stimulated. The pose helps with menstruation.
- Tuladandasana. You improve the blood circulation of the whole body, prevent problems with the cardiovascular system and tighten the muscles of the animal.
- Dandayamana-Bibhaktapada-Paschimottanasana. The pose helps to cope with depression and improve your memory.
- Trikanasana. Will help with pain and problems during menstruation. Helps with pain in the pelvis.
- Dandayamana-Bibhaktapada-Yanushirasana. Helps maintain a normalcy, treats a cold and relieves pain with migraines. In general, heals the system in the body.
- Tadasana. Pose improves your stretching, balance and posture. It makes the pelvis more mobile. Relieves discomfort in the abdomen.
- Padangustasana. Helps to find a spiritual balance, feel the connection between the body and the mind. Strengthens weak joints, improves your concentration.
- Shavasana. Prepares for exercises on the floor.
- Pavanmuktasana. Improves the function of the digestive tract, prevents the pain of anorexia and constipation.
- Pose Sitting. It helps to cleanse the body of toxins.
- Bhuangasana. Improves the work of some organs in the body, strengthens the spine.
- Salabhasana. Thanks to this exercise, your buttocks and thighs are more taut.
- Purna-Salabhasana. Exercise improves blood circulation.
- Dhanurasan. Helps with back pain and strengthens the muscles of the spine.
- Supta Vayrasan. It develops the muscles of the lower back, tightens the muscles of the abdomen and thighs, and also prevents the hernia.
- Ardha-Kurmassan. Relaxes the body, improves memory and is the prevention of asthma.
- Wasted. Fully helps to open the chest and helps to relieve stress.
- Sanangasana. Improves the flow of blood to the brain, strengthens the muscles of the back.
- Yanushirasana-Pashimottanasana. Improves the flexibility of the spine, increases blood circulation.
- Ardha-Matsuendrasana. Twists completely the spine and improves the circulation of blood in the body, removes inhibition.
- Kapalbhati in Vairazan. The last pose that gives clarity of mind and removes toxins from the body.
Bikram yoga is a complicated technique, but you will cope with it. It can help you discover new possibilities of your body.