Bikram yoga consists of maneuvering your body through a specific sequence of poses for 90 minutes in a studio heated to 105 F. The yoga is based on the theory that working out in such high temperatures improves your mobility, flexibility and circulation while also allowing your body to release toxins. Though the hot temperatures can be intimidating to some, some techniques will allow you to get the most out of Bikram yoga.
Step 1
Ensure that your teacher is qualified and certified; improper training can lead to poor direction that can cause injuries.
Step 2
Don't eat for two hours before your Bikram yoga class. Having food in your stomach during class can cause cramps, indigestion and bloating, which can interfere with your practice. Eat within 90 minutes of finishing class because your muscles will need protein and carbohydrates to recover. Try eating a salty snack, such as 1 to 2 oz. of salted almonds, to replace the sodium lost during the practice, which can help your body to rehydrate.
Step 3
Drink water before, during and after class. Hydrate one to two hours before class so that the water is in your cells rather than your stomach and take small sips throughout the class. Yoga Journal recommends drinking 20 to 40 oz. of water after a Bikram yoga class to ensure proper rehydration.
Step 4
Use the proper type of yoga mat. Yoga mats come in different thickness levels and materials. Choose a mat that is on the thicker side to help absorb your sweat and reduce your chance of slipping. Also consider using a yoga towel, which can further help to soak up your sweat because they are specially designed to be used on top of a traditional yoga mat.
Step 5
Wear as little clothing as possible. An abundance of or bulky clothing can become soaked with sweat and interfere with your ability to move in the poses. Also, bare skin releases heat more efficiently than clothed. Keep it appropriate, but shorts and tank tops are better than pants and long sleeves.
Step 6
Listen to your body. Pay attention to any signs of dehydration, heat cramps or heat exhaustion. If you feel like you are going to pass out then stop practicing and find an area, probably outside the classroom, to cool off. If symptoms persist, seek medical help.
