Bikram yoga can be challenging for even the most experienced yogis.
With Christmas right around the corner, our style editor Dana's on a 30-day challenge to find out just what happens when you crank up the heat.
No pain, no gain, right?
Day Thirty-one: Finished
Monday was my final Bikram class as part of the 30-Day Challenge. There've been highs (working on my breathing, stretching further in postures) and lows (Days 14 through 16, I'm talking to you), but I'm glad I've completed it. Miraculously I've managed to avoid catching a winter cold - a fact I attribute to flooding my body with two to three litres of water a day, which I then sweat out in my 90-minute classes. I feel stronger in unexpected areas - my hamstrings, bum, forearms, triceps, biceps and throughout my full back. A bit surprising, considering I usually focus primarily on my core during class - but it's proven to me that Bikram truly exercises every single part of the body.
If you're interested in trying Bikram or the 30-Day Challenge through Hot Bikram Yoga, here are a few tips I've picked up along the way:
1. The more water you drink before class, the better you feel throughout the postures. Another note on water: never ever chug during class, even if you're seriously dehydrated - little sips will suffice to get you through the 90 minutes without making you nauseous.
2. Get to class 15 minutes early to secure a good spot and allow your body to relax into savasana.
3. With yogis of varying levels of expertise wobbling around you, it's important to have your own mantra for the balancing postures. For me, counting backwards slowly does the trick.
4. There will be good classes and not so strong classes, just like there will be postures you nail and others that are a work in progress - but the effort and focus makes it worthwhile.
5. Wear as few clothes as you're comfortable in, because it's really that hot, and you won't be the only one in running shorts and a sports bra.
6. The long, deep breaths in and out through your nose, though at first your last priority in class, quickly become the best way to sink further into postures.
7. Hold your stomach in throughout the class, especially on forward bends to protect your lower back.
8. Try. Even if it hurts.
9. Don't eat too much before class - a full stomach is worse than a hangover when it comes to Bikram.
10. Take a full savasana at the end of class - you've earned it.
A 30-day exercise regime isn't for everyone - it requires more mental drive than I suspected (forcing yourself out of bed on a lazy Sunday is no mean feat), but the rewards are plenty. I know I can handle this challenge, and now I'm wondering, what's next?
For more information, contact any of the Hot Bikram Yoga studios.
Day Twenty-six: Breathing deep
I have successfully relocated my practice to the shiny new London Bridge studio - and I love it. Decorated in a modern fashion, high ceilings and fancy new fixtures (you should see the slate shower!) make this a world apart from my Fulham home base (I still love you Fulham).
On Tuesday I had the same teacher, Sanjit, and same-size class (packed) as I had on Monday night, but while I felt claustrophobic and sweaty the night before, on Tuesday I felt as if I had all the space in the world - although still sweaty. Sanjit has quickly (in these two classes) become one of my favourite teachers. He reminds me of my instructors in New York, in a more traditional, peaceful frame of mind, gently coaxing you through the postures and encouraging you to experience joy and humour in the movements. I found that if I truly let his words lead my practice, I felt much more relaxed throughout the class.
My outlook has definitely changed since I started this practice. My challenge began with a lot of hope and confidence, and then I suffered a bought of frustration midway through with my developing limbs, but now I seem to be able to go with it better, and let each class dictate itself. Last night my balance postures were ace, but some of the floor back stretches felt tight. And that's just fine. I've realised the effort to change actually manfiests the change.
With five classes to go, I'm starting to prematurely miss this mind-and-body routine. And while I'll enjoy the freedom to choose what days and how I exercise again, I know I'll be factoring Bikram into my regular rotation.
Day Twenty-four: Seven classes to go
I should preface this instalment by saying I had three back-to-back sessions of exhilarating stretching over the weekend. I held my balance in all the standing postures - and, while holding your leg up and over your head for one minute might not sound treacherous, it has been the undoing of many strong yogis in my experience. I observed more movement, and therefore strength, in my lower, middle and upper back in the floor postures, and all in all I'm feeling stronger. The halfway mark 10 classes ago when I was struggling seems ages ago now - and I'm starting to really feel the mantra that 'every class is different'. It is, and so is everyone in the class - so there's no point in comparing.
Although in light of my 23rd class last night, I think it's time to share my pet yoga peeves - that, when absent, make for an altogether more enjoyable class:
1. An overcrowded class (to the tune of 60 people in a room that feels full with 30) only cranks up the heat, not to mention that stretching on top of equally sweaty people is in no way fun.
2. People in the front row of class who opt out of postures. As one teacher astutely pointed out: "You're setting the energy for the whole class."
3. Similarly annoying are people who groan dramatically after a tough posture. Yoga's not easy, but those loud noises you're making aren't making it any better. And PS - aren't we all supposed to be breathing in and out of our noses?
4. Teachers who sound like they're auditioning for the role of auctioneer, repeating words of 'encouragement' in rapid succession so you can't tell whether they mean what they're saying or just passing the minutes.
Had to get that off my chest - now back to focusing on holding in my core, tightening my leg muscles and breathing, breathing and more breathing. Right. As the Fulham branch closed yesterday for renovations, I'm taking my first class in the London Bridge studio tonight. Stay tuned...
Day Eighteen: Year of the Tortoise
The last time I checked in, pain was faintly starting to rear its ugly warning signs. A sore lower back and under-knee pain were crippling what I felt was my strength-to-strength training progress. And then something one of my teachers said clicked. Yoga isn't a flexibility or strength show, it's about looking for weakness and learning to work through it.
I thought the "no practice is the same mantra" was a bit cliched and gave it little thought, until I realised that I wasn't going to be in top form in every class - and that's still OK.
By a funny twist of fate (read: totally not amusing and actually quite frustrating), I had to take two classes in a 12-hour timespan. A busy Sunday afternoon meant I dropped in for a 5pm class at the Hot Bikram Yoga studio in Fulham, and a manic Monday evening meant that I had to take a 6.30am class. I wasn't smiling then and I'm not smiling at the memory. Sunday's class went well - I wasn't feeling great, but I had already come to a mental agreement with myself that I just had to stick it out. Just make an effort to do every posture and breathe deep.
But Monday before sunrise, without the leisure of flexibility that comes from moving throughout the day, was a tough ride. I felt cold despite the cranked-up thermostat and my movements seemed tense. But I got through it - without partaking in Camel pose (a serious offense, actually, which one teacher compares to going to work for a month and forfeiting your paycheck) - but I was glad to know I had more than 24 hours to recuperate. When I arrived at work, I was absolutely famished and that apple in my handbag was looking like a poor excuse for satiety.
Amid emails and catching up on new stories, I decided to drop Olga, the studio owner, a line to see if she had any tips for healing my limbs. She suggested I try Tortoise pose, which requires you to kneel down with your bum on your heels, and stretch forward with a flat back, chin up with arms outstretched in front. She then recommended that I work on my strength in the poses rather than focusing on flexibility, which might have led to my over-stretching before.
By day 17, with a cushion period before my last class, I felt refreshed and ready to revive my practice. The room was absolutely packed - as you can imagine, sweat seeping from every pore of 40-odd bodies only increases the drama of the class. But it was worth it. My lower back was feeling stronger, and I focused on breathing into the stretching postures. I was also in class with someone completing their own 30-day challenge, who had a rather successful class by the looks of it - it can be done.
Day Thirteen: Another weekend on the mats
With Christmas well and truly upon us, my diary is filing up faster than my wardrobe in sale season (which, coincidentally is now, too). Arranging my yoga classes around an array of office and out-of-work parties, launches, and meetings is growing increasingly challenging. If that wasn't enough, throw into the mix that the Fulham studio is also closing for renovations from 13th December, tacking on a 40-minute commute to my final week of classes. Lovely.
As for the actual practice, I'm noticing that I'm able to breathe into my stretches this week, concentrating on holding in my core muscles and reaching further, and bending deeper into each posture. While I don't often wake up to nagging aches (it's all part of breathing deeply and slowly into each stretch), I can feel the workout from the night before lingering in my abdomen. I will always appreciate this reminder - as it convinces me all of this daily effort is improving things.
I have also taken Richard's no-water challenge (see below), and passed the last two days of classes water-free. However, this means that I'm consuming at least two litres in the seven hours before class, and at least one litre on my walk home. That's another thing - in fear that my body will get used to this day-in and day-out yoga regime, and thus the benefits will plateau, I have taken to walking the 17 minutes back to my flat after the workout (that's what writing too many fitness articles does to you). In the beginning I just hopped on the Tube, but I've noticed that I rebound quicker after class now. Instead of rushing out of my final savasana (or Corpse pose - the final part of class where you stretch out flat, and most importantly, lie still, on the mat to drink in the goodness of the previous 90 minutes) I just breathe and be. That's it. Admittedly, I started resting longer to avoid the post-class changing-room rush, but it does help me start functioning again faster.
As for the weekend, this is my final Saturday and Sunday of freedom. The next two weeks will involve significant strategy, but I'm looking forward to improving my balancing series and hopefully backbending more readily into Fixed Firm pose - from early on this position has been trying.
Send me your yoga tips on Facebook or tweet me @DanaOStyle.
Day Ten: One-third of mission accomplished
On day eight (Sunday) I saw the the 30-day countdown board. It was a revelation and a motivator all at once. Considering I was at a loss for inspiration on Friday night, this was a welcome reminder that a lot of (well, a few dozen) Fulham residents had also completed the 30-day course and not only lived to talk about it, but also felt "stronger" and "refreshed" from it. On day nine, I added my name and my count to the list.
To be fair, the challenge of this isn't merely physical - I actually enjoy that part of it. I get a rush from exercise - I like to compare what I think I can accomplish with what I can actually push through and achieve. No, it wouldn't be the body challenge that undoes me, it would be the no-end-in-sight mindset.
Twenty days is still a significant way to go. I'm counting down to Christmas for more than a few reasons, as you can imagine. When I exercise myself I always have a day in mind for rest that pushes me forward, knowing that I will have a day to regroup - not so with this. So Friday night was a mental game between wanting to complete the challenge and craving a day off.
And then on Saturday I took Richard's class. I had never had Richard as a teacher before, and I had never needed his coaching like I did on Saturday. He has a different style than some of the other teachers who drill the poses into your head, often using the same metaphors as one another. Richard talked about himself - his experiences, his vices, and why yoga worked for him. We weren't just doing a side bend, we were really opening up our body, increasing flexibility in our hips, and opening up our air passages.
He explained to the crowded class that his practice completely transformed when he stopped taking water breaks in class. Was I shocked? A little, though I was starting to come to the realisation that water doesn't soothe much during hot yoga, except the idea that you need it. And so in Sunday's class I took only two sips of water throughout class, and did not feel like fainting. On Monday, dare I say it, I felt energised and I walked the 20 minutes home instead of hopping on the tube after class.
Going into day 10, I'm feeling much more refreshed and optimistic than I would have believed only four days ago. And, like my count, the physical aspect seems about one-third of the whole effort - the rest for me is pushing through the mental roadblocks.
Day Four: Is it time for a day off yet?
Sadly no - not for another 26 days in fact, but who's counting? My first day of class was invigorating; day two required working through sore muscles, but was still refreshing and enjoyable. Then came day three.
To be fair, I am mostly to blame for my suffering only three days in. I normally try to drink at least a litre or two of water throughout the day before class, but on day three I was lucky if I had more than a glass. It was a busy day with several work appointments, and I was feeling parched as I arrived for my class (I also forgot my towel, and paid £1.50 to borrow one from the studio). It was one of those days.
Back to class - I stuck out (barely) the no-water rule for the first few postures, which totals about 25 minutes of exercise, before it was time to rehydrate myself. And then I went too far. Gulping - OK, almost chugging - is a major no-no mid-practice, and I soon found out why. For the entire duration of floor poses (about half of the 90-minute class) I battled nausea and its closest confidante, dizziness. Never again, I swore to myself, while mentally calculating any way of extricating myself from this challenge. Unfortunately this blog would look a bit desperate with only two posts so I'll press on.
On to day four, which was infinitely better than day three in every way. I drank plenty of water during the seven hours before class, and finally felt I was able to breathe into the poses, not just hit them. In the Dancer's Pose (balancing on one leg you cradle the ankle of your opposite foot in your hand and kick that leg back, lowering your upper body slowly while focusing on your raised foot in the mirror), I was able to stay in the posture and finally lift my foot above my head steadily without falling out of the pose - surely a noteworthy accomplishment.
My nemesis, the Fixed Firm pose, which requires you to sit between your heels with your knees bent outward, then grab your ankles and lower yourself to the ground, finally clasping your arms above your head to seal the posture, doesn't seem to be getting any easier. I can usually lean back to grab my heels while arching my back and looking at the wall behind me, but when I try to lower to the ground my ankles and knees feel like they're about to pop.
Yogis, if you have any tips, please share them on Sky Living Online or tweet me @DanaOStyle.
Day One: Hello Bikram, I'm ready to sweat
I love yoga. Vinyasa, Hatha, Ashtanga, I've tried a number of variations on the centuries-old practice, beginning when I was in my early teens. Similar to ballet practice, yoga involves a series of controlled poses designed to strengthen and elongate your muscles, and its aim is to unite mind and body through repetition and breathing.
So, did I want to add Bikram, commonly called 'hot yoga', to my bow? Of course. Was the best time to start the day after my early Thanksgiving feast? No, probably not, but start I did on Sunday.
I showed up to the Fulham branch of Hot Bikram Yoga wearing typical yoga gear - leggings and a sleeveless top - and realised I was a tad overdressed when the instructor came out in a bikini-sized outfit. More practical than provocative when you step into the studio, which is heated to a balmy 40 degrees (or 105 degrees Fahrenheit).
Besides the accelerated thermostat, this practice takes its name from founder Bikram Choudhury, and incorporates 26 postures repeated throughout the 90-minute class.
As it was my first try, I stood at the back near the windows, in the coolest part of the room. And if that is as breezy as it gets, I'll be sticking to that little nook for the next 29 days. It was boiling. Beads of sweat poured down me from hairline to toe - and I seriously cursed my long leggings.
I got through the leg and core section successfully enough for the first round, but testing the limits of my back was more difficult. Everyone holds stress differently, and for me my spine acts like a divider between tension and anxiety - one wrong turn and it's all knotted up (I'm a masseuse's dream). I took long, slow breaths, trying to force my mind to focus on the inhale-exhale rhythm rather than the tightness I was bending into. Easier said then done. The positive side is that each pose in only repeated twice on each side, whereas other yoga classes I've tried go through the same movements many times.
When the class ended after 90 minutes, I wrung out my shirt along with the rest of the class and scraped my hair back before heading back out into winter. I felt energised yet calm and excited for the next four weeks. My teacher and the class regulars are good models for where you can take your body with daily diligence. Onto the next class....
By Dana Karlson
