Bikram yoga is set up in a sequential order because each posture gets the body ready for the next. The heat and humidity play a function to loosen up muscles allowing for more flexibility and better movement within the body. However, there are a handful of postures that may be practiced outside of the hot room that can bring many benefits to the body throughout the day.
Pranayama or Deep Breathing
While not technically a posture, each class begins and ends with a breathing exercise. The first deep breathing exercise brings some heat into the body and expands the lungs preparing the body for class. Stand with toes and heels touching and hands firmly clasped under the chin, lift the elbows upwards to the ears with a deep six-count inhalation into the back of the throat. Gently push the knuckles into the chin as the eyes and head extend backwards careful to keep spine straight and elbows extending forward with a six-count exhalation through the mouth making a strong ha sound. This exercise also improves circulation, calms the mind, and energizes the body.
Ardha Kurmasana or Half Tortoise pose
Kneeing with arms extended overhead with hands in prayer, slowly stretch the arms forward until the forehead touches the ground and then the edge of the baby fingers. Continue to extend back into the heels while stretching the arms forward. Although this is a very active pose with arms, abdominals, shoulders and back muscles activated, it is also known to bring relaxation. It stretches the back and lengthens the spine. It allows the rib cage to expand allowing for fuller inhale and exhalations strengthening the respiratory system.
Pavanamuktasana or Wind Removing pose
While lying on the floor with one leg extended and calf touching the floor, grasp the opposite leg two inches below the knew and pull into the chest avoiding the ribcage. Pull firmly and hold. Switch to the opposite leg. Conclude the posture with grasping both elbows around the knees pulled into the chest while keeping as much of the spine straight and touching the floor as possible. This posture helps with digestion, brings flexibility to the hips, releases lower back tension, and strengthens the abdominal muscles.
Savasana or Dead Body pose
Lay on the floor on your back with palms facing up and next to your body, heels touching with feet falling apart and eyes may be opened or closed. Do not move during these posture held for a few minutes. This pose may be practiced at anytime of the day to relieve stress, improve mental clarity, and stimulate blood circulation.
While it is important to practice the full sequence of two breathing exercises and 26 postures in a heat and humidity controlled environment led by a certified Bikram instructor, these simple poses may be practiced anytime during the day or evening outside of the studio. Try these exercises to improve your mind and body’s function throughout the day.