4,99 €
Sweat It Out, Glow Within: Harness the Power of Hot/Bikram Yoga for Radiant Well-Being!
Embark on a journey where heat, sweat, and movement converge to create a yoga practice like no other. If you crave an active and invigorating experience that pushes your limits, look no further than Bikram Yoga. Prepare to burn calories, build bone density, elevate your cardiovascular fitness, and enhance your overall flexibility. Hot Yoga is your gateway to a new level of wellness.
Hot Yoga is a practice performed in an environment of heightened heat and humidity, inducing profuse sweating. One particular form of Hot Yoga, Bikram Yoga, draws inspiration from the heat and humidity of its birthplace, India.
The research surrounding Bikram Yoga reveals a host of advantages. Enhancing balance, lower body strength, and range of motion, this practice goes beyond the physical realm. It may even improve arterial stiffness, metabolic measures such as glucose tolerance and cholesterol levels, bone density, and perceived stress. Step into the radiant world of Hot Yoga and witness the transformation unfold.
If you're new to the realm of Hot Yoga, imagine a space heated to approximately 100 degrees, where you embark on a series of specific yoga poses. The deliberate pace of this practice allows you to linger in each posture, immersing yourself in its benefits. Prepare to become drenched in sweat as your body purges toxins, leaving you feeling refreshed, rejuvenated, and lighter.
The therapeutic act of sweating naturally exfoliates dead skin cells, unveiling a complexion that is luminous, vibrant, and smooth. And not just that, the transformation transcends the physical benefits as it invites you to embrace holistic well-being that radiates from within.
Within the pages of this comprehensive guide, you will unlock everything about Hot/Bikram Yoga. Delve into the science that underpins its efficacy and gain invaluable insights on what to wear, essential items to bring, and how to cultivate the ideal atmosphere for your practice.
Immerse yourself in the 26+2 Bikram Yoga poses, exploring their nuances and experiencing their profound effects on your body and mind.
In This Guide, You’ll Discover:
✔️The Science Behind Hot/Bikram Yoga
✔️Who Can Perform It?
✔️Hot/Bikram Yoga Benefits
✔️Things You Need to Know Before Starting (What to wear, essentials, and the appropriate atmosphere)
✔️All the 26+2 Bikram Yoga Poses
✔️Best Practices to Avoid Injury
✔️Beginner's Common Mistakes and How to Fix Them
✔️Common Myths and FAQs
Don't delay—claim your copy of this comprehensive guide now! Unveil the transformative power of Hot/Bikram Yoga and ignite your inner fire. The radiant world of Hot Yoga awaits—step forward and embark on a journey of self-discovery and unparalleled well-being.
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Copyright © 2020 by Rohit Sahu. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher at the email below.
Published by: Rohit Sahu
Contact: [email protected]
Published Worldwide
Introduction
Note
Science Behind Bikram Yoga
Who Can Perform It?
Benefits of Bikram Yoga
Things You Need to Know Before Starting
Bikram Yoga Poses
Best Practices to Avoid Injury
Beginners Common Mistakes
Common Myths and FAQs
Your Opinion Matters!
Here are Your FREE GIFTS!!
Books in This Series
More from Rohit
I highly acknowledge
Mr.
Bikram Choudhury
(born 1944), an Indian-born American
yoga
teacher and the founder of
Bikram Yoga
, a form of Hot
Yoga consisting
of
a fixed series of 26 postures
practiced in a hot environment of 40 °C (104 °F).
Also, I can’t move ahead without mentioning Bikram’s guru who taught him,
Mr. Bishnu Charan Ghosh
(24 June 1903 – 9 July 1970), known as B. C. Ghosh, a Bengali
bodybuilderand Hathayogi.
I also acknowledge yoga trainer
Michele Pernetta
for her views on Bikram Yoga for menopausal women.
I highly acknowledge all the people whose pictures I’ve used in this book to illustrate poses.
Dear Reader,
With great excitement and appreciation, I offer to you this book, the culmination of my Ayurvedic and spiritual studies. It’s been a labor of love, knitted together to impart timeless knowledge and practical insights to improve your knowledge on the subject of Yoga. I urge you to go on a transforming journey as you read through the pages of this book. Explore various Asanas (poses), Pranayamas (breathwork), and deep knowledge that you may incorporate into your everyday life.
Your thoughts and opinions are really valuable to me. I would be grateful if you could take a few seconds to leave a review and share your ideas and experiences. Your review will not only help other readers make an informed decision, but it will also give vital insight into how this book has touched your life.
I sincerely ask you to share your thoughts, observations, and any recommendations you may have. Your thoughts will not only encourage me but will also help to evolve and refine the information and wisdom contained inside these pages.
May this book serve as a beacon of light for you on your journey to self-discovery, health, and spiritual advancement. Thank you for joining me on this journey.
With the deepest gratitude,
Rohit Sahu
Yoga's origin can be traced back to more than 5,000 years ago, but some researchers believe that yoga may be up to 10,000 years old. The word 'Yoga' first appeared in the oldest sacred texts, the Rig Veda, and is derived from the Sanskrit root "Yuj" which means to unite.
Yoga is primarily a spiritual discipline that focuses on subtle science, on achieving harmony between the mind and the body of the individual. According to the yoga scriptures, the practice of yoga leads an individual to a union of consciousness with that of universal consciousness. It eventually leads to a great harmony between the human mind and body, man and nature.
The Vedas is a series of texts comprising songs, mantras, and practices used by the Vedic priests, the Brahmans. Yoga was slowly refined and developed by the Brahman and Rishis (mystical seers) who documented their practice and belief in the Upanishads, a vast work containing more than 200 scriptures.
According to modern philosophers, anything in the world is merely a reflection of the same quantum firmament. One who experiences this oneness of life is considered being in yoga and is referred to as 'Yogi,' having achieved a condition of liberation referred to as Mukti, Nirvana, or Moksha. So the goal of yoga is self-realization, to overcome all kinds of sufferings leading to 'The State of Liberation’ (Moksha) or 'Freedom' (Kaivalya).
And yoga is not just for spiritual progress, it provides multiple health advantages as well, such as enhancing endurance, reducing depression, and improving overall wellness and fitness. It's a wonderful mind-body practice that encourages relaxation when you practice linking breathwork (Pranayama) to poses (Asanas). In addition, a recent study has also related the benefits of all types of yoga to enhanced bone density and better sleep quality.
As yoga has grown into mainstream popularity, many styles and variations have emerged in the wellness space. This centuries-old Eastern philosophy is now widely practiced and taught by people of all ages, sizes, and backgrounds.
There are 10 primary types of yoga. With so many different types, it may be a little difficult to determine which type is appropriate for you. But remember that there's no right or wrong—just that one might not be right for you at this moment.
You’ve to ask yourself what's important to you in your yoga practice: Are you searching for a sweaty, intense practice? Or are you searching for a more meditative, gentler practice that looks more appealing?
Like any sort of exercise, choose something you want to do; Bikram or Iyengar will attract you if you're a detailed person. If you're more of a free spirit, Vinyasa or Aerial yoga could be fun.
I've made a complete series on all 10 types of yoga. This is Hot/Bikram Yoga; others are also available!
What is Hot Yoga?
Hot Yoga is a form of yoga performed under hot and humid conditions, resulting in considerable sweating. Some Hot Yoga practices try to replicate the heat and humidity of India, where yoga originated. Bikram Choudhury stated that the warm atmosphere of 'Bikram Yoga' helps to brace the body for activity and to ‘remove impurities.’
Hot Yoga has been a popular practice in recent years. It provides much of the same advantages as traditional yoga, such as reduced stress, enhanced strength, and endurance. But with the heat turned on, Hot Yoga has the potential to give your heart, lungs, and muscles an even better, more intense workout.
Research on one form of Hot Yoga, Bikram Yoga, suggests improving balance, lower body strength, and range of motion for both the upper and lower body. And it may even help improve arterial stiffness and metabolic measures such as glucose tolerance and cholesterol levels, as well as bone density and perceived stress.
If you've never performed Hot Yoga before, it's just a series of specific yoga poses in a space heated to around 105°F...
The motions are often slower than Power Yoga, so you keep the poses longer. You're going to be VERY sweaty—the goal is to help your body flush out toxins in the form of sweat.
Hot Yoga is good for the skin. Sweating during class naturally exfoliates all those dead skill cells, and they rub right off, leaving you feeling lighter and brighter—not to mention smoother. Learning Hot Yoga and its benefits will clarify just what you need to know about this rising trend in fitness in body and mind. You'll not believe the endless list of benefits derived from Hot Yoga.
So, are you interested in learning all about how Hot Yoga can benefit you? This is a comprehensive guide to take a closer look at what this sweat-inducing workout can do for you and how you can master it for your overall well-being.
Covering the fundamentals of each practice in-depth and how to correct the most common errors, this Hot/Bikram Yoga Guide has left nothing to help you attain mental, spiritual, and physical well-being.
Many claims that Bikram and Hot Yoga are different, but let me tell you that Bikram Yoga comes under the Hot Yoga regimen. Hot Yoga can be divided into 5 different types: Bikram Hot Yoga, Forrest Hot Yoga, CorePower Hot Yoga, Moksha Hot Yoga, and Tribalance Hot Yoga. Here in this book, we’ll just cover the most popular variant of Hot Yoga i.e. Bikram Yoga.
So in the rest of the book, I’ll use the word ‘Bikram Yoga’ but it also means ‘Hot Yoga’ because Bikram Yoga comes under the Hot Yoga regimen.
Bikram Yoga, given by a yogi named Bikram Choudhury, is performed in a room heated to 105 ° F (41 ° C) with 40% humidity. It consists of 26 poses and 2 breathing exercises that are performed in the same order in each class. Usually, Bikram Yoga sessions last 90-minutes.
The first Bikram Yoga studio can be traced back to Japan in the 1970s. Bikram Choudhury was teaching in Japan, and he was intrigued by the saunas that his students would take during their lunch breaks. That's when he started playing with heaters in his yoga room.
Bikram heated those early classes to 28°C (about 82° F) to reflect the temperature of his hometown of Calcutta, India. He found that the elevated temperature makes people sweat and train more in class and that if they sweat more, it's correlated with a healthier workout. Thus, he was raising the heat. And he raised it a little further, and more than that. Today, Bikram Yoga is practiced in a room heated to 40°C (104°F).
It provides much of the same benefits as traditional yoga, such as reduced stress, enhanced strength, and endurance. But with the heat turned up, Bikram Yoga can give your heart, lungs, and muscles a more intense workout.
There's a point in practicing in a heated room besides building discipline. From a performance perspective, the main element of Bikram Yoga is its heat. It is well established that repeated exposure to heat triggers a series of adaptations, such as an increase in the amount of blood plasma flowing through your veins that enhances your ability to exercise under hot conditions. In recent years, evidence has emerged that heat adaptation can also boost your endurance even in cool conditions, sparking a surge of interest in various forms of heat training.
According to Choudhury, the exact sequence of 26 postures and 2 breathing exercises must be done within 90-minutes in a heated room (set to 100°F+ if it's really going to be Bikram) to encourage the body to stretch, detoxify, relieve tension, relax, and treat chronic pain such as arthritis, joint aches, knee strains, back issues, and more.
According to Bikram’s Yoga College of India, the official headquarters of the training in Los Angeles, Bikram's 26 postures "systematically target every part of the body to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to sustain optimum well-being and efficiency." [Source: Bikram Yoga]
This sequence in a heated room leaves muscles relaxed and agile, which helps students to sweat out impurities during training.
As per one research, the possible health effects of Bikram Yoga include increased glucose resistance (a greater capacity to process sugar), lowered blood lipid profile (a calculation of blood cholesterol and fat), and better bone density.
1. Do you want to have better flexibility?
2. Are you having high blood glucose levels?
3. Do you want to detoxify your body?
4. Are you facing Menopausal problems?
5. Is your skin dull; do you want glowing skin?
6. Are you overweight?
7. Are your bones weak?
8. Are you dealing with insomnia?
9. Do you have heart-related issues?
10. Do you want to foster balance in your body?
11. Are you struggling with constant stress or depression?
12. Are you dealing with back pain?
13. Are you looking for ways to heal old injuries?
If you replied “YES” to any of these issues, you should perform Bikram Yoga. It’ll help you with all these and much more.
If you've never attempted Bikram Yoga before, it may be time for you to do so. Yoga is perfect for you in general, but Bikram Yoga is absolutely good for your fitness and well-being. The high temperature is believed to help relax the muscles in preparation for training.
The benefits of Bikram Yoga are long and plentiful, all of which will make you feel much better. It's all about breathing right, using your strength, increasing flexibility, and sweating like you're standing near a furnace. These things function together to make your body stronger than you might have ever expected.
1. It Provides You More Flexibility Than Any Other Form of Yoga
The external heat of Bikram Yoga is thought to have many advantages. For starters, the external heat helps the muscles to stretch and compress at a higher extent such that greater flexibility can be reached without the risk of injury.
As you may already know that stretching after you warm up your muscles is safer than stretching your cold muscles. Thus, it follows that a hot and humid atmosphere will make yoga poses simpler and more efficient. The heat helps you to stretch a little farther to reach a greater range of motion.
All the various poses and exercises that you do in this form of yoga help to improve your flexibility by gradually working out your muscles to make them more flexible. It's a practice that offers great progress because the more specific poses you perform, the more you'll be able to do them.
A 2013 Bikram Yoga study found that after 8 weeks of practice, participants had greater flexibility in their lower back, shoulders, and hamstrings than the control group.
Having more flexible muscles also helps prevent injuries such as pulled muscles. The heat makes your muscles more elastic by heating them up and providing them with more oxygen. Being more flexible is not only good for your yoga session but will also make your daily life easier and more pain-free, not to mention that it can also help with athletic performance.
All this indicates that Bikram Yoga is an extremely valuable practice for athletes, coaches, dancers, or even anybody looking to improve and fine-tune their flexibility. Only don't use it as a reason to overstretch. As with all other types of yoga, it's important to be conscious and gentle when it comes to the body.
2. It Facilitates Proper Breathing
The next thing that Bikram Yoga is perfect for is to help you practice the best breathing technique. In fact, this is something that all kinds of yoga help you do. The elevated amount of heat that comes with Bikram Yoga makes it difficult to breathe, thereby pushing you to use the correct breathing method to stay moving without falling into a heap.
Proper breathing is also useful in everyday life, especially when it comes to things like walking up the stairs or sports. A proper breathing technique allows you to take as much oxygen as you can. Getting enough oxygen means you're not going to get winded during activity. It also means that your muscles get more oxygen, allowing them to work harder for longer.
Also, this type of yoga is quite intense, so your respiratory system also works. Just like almost any other part of your body, the more you train the better it gets at its job. In this situation, Bikram Yoga teaches your respiratory system to be more effective, to function less for increased input, and to make you breathe easier in general.
The specialized breathing techniques used in this style of yoga may even help to prevent shortness of breath, asthma, emphysema, bronchitis, and other respiratory conditions.
3. It Reduces Blood Glucose Levels
While any kind of exercise can help burn energy and reduce circulating glucose (sugar) levels in your bloodstream, Bikram Yoga can be particularly useful for people at higher risk for type 2 diabetes.
A study found that a short-term Bikram Yoga session improved glucose tolerance in older adults with obesity, but had less impact on young, lean adults.
4. It Detoxifies Your Body