Do not get into the studio: With a phone or in shoes.
If suffering from hypertension or heart disease.
If on any medication that does not go well with the heat and the poses.
If feeling unwell.
If recovering from an injury or surgery.
If pregnant or nursing.
Unlike other popular forms of yoga, Bikram Yoga is neither about lying around on a mat nor meditating endlessly. It involves intense physical workout, resulting in heavy sweating.
Arguably the most challenging yoga regimen, Bikram Yoga involves 26 signature poses that begin and end with breathing exercises. The regimen involves non-stop flexion exercises lasting 90 minutes in a studio heated to 40 degrees Celsius. With the help of an instructor, the signature poses are carried out successively to the end.
A typical session begins with a standing deep breathing pose that fills the lungs with more oxygen than normal, followed by a series of stretches. The session ends with light breathing exercises aimed at calming the body, in readiness for the cooler environment outside the hot room.
500 hours
As a qualification, instructors at Bikram Yoga studios around the world have to undergo 500 hours of training from the father of hot Yoga himself, Bikram Choudhury, who lives in the US.
Bikram Yoga is very popular in United States and Europe, with sportsmen like Andy Murray, Ryan Giggs, David Beckham and singer Beyonce Knowles being notable devotees.
It is on the backing of this growing popularity that the first Bikram Yoga studio was opened in Nairobi’s Lavington Green area towards the end of 2012. Accommodating 30 people at a go, studio sessions at the Bikram Yoga Nairobi are usually packed to capacity, serving as further testimony to the emerging popularity of the workout in the country.
In a day, there are five sessions starting from 6 am and ending at 8:30 pm. The sessions are spread out in the morning and evening hours.
Profuse sweating
Bikram Yoga requires a lot of self-discipline. You need to report to the studio at least 20 minutes earlier as this will give you time to sign in and change into exercise gear before entering the hot room.
No students are allowed into the hot-room after the breathing exercises start.
“Because of the profuse sweating involved, it is very important to drink plenty of water before and after the sessions,” says Jeremy Marcott, an instructor at the studio. And if one drinks a lot of alcohol or caffeine, there is a need to double up the water intake to avoid dehydration.
Additionally, a meal should be taken three hours prior to the start of the session.
“The body takes a while before adjusting to the hot environment. It is therefore normal to feel dizzy and nauseous during the exercises. But if it gets worse, taking a rest on the mat and resuming the workout once the body calms down is recommended,” adds Marcott.
At the studio, there are students of different proficiency levels and beginners may feel pressured to reach to that level. However, it is advised that one should not strain because flexibility comes with practice.
“With continuous attendance, Bikram yoga gets enjoyable as making poses gets easier with time allowing relaxation and focus,” says Marcott.
The high heat allows the skin pores to open-up during exercises resulting in heavy sweating, which, in turn, flushes out toxins from the body. Dressing as lightly as possible is encouraged because of the excessive sweating.
Generally, a yoga bra and hot pants are recommended for ladies, while a pair of shorts is considered appropriate for men.
One should carry a bottle of water to replenish the body and a towel into the studio to wipe sweat.
Flexibility
Bikram Yoga results in enhanced flexibility of the body and improved posture because the poses engage all muscles and tendons of the body. After a series of visits and because of increased mobility of the body, one can take part in any sport or activities that were once strenuous.
To introduce health-conscious individuals to Bikram Yoga, the Nairobi studio has a 10-session package offered at Sh2,000 per session. After the introductory phase, a session will cost Sh1,800. Mats and towels for rental are available at the reception.
