The following article by Brynn Bellamy of Livestrong.com gives us some helpful ways in which we can improve at our postures.
Students of Bikram yoga perform the same 26-posture series in every 90-minute class. According to Bikram theory, the repetition enables practitioners to focus on each pose in ever-finer detail and learn to pace themselves in the 105-degree heat. Despite its intensity, the standard Bikram series is considered beginner yoga. There also is a little-publicized advanced Bikram series available to certified Bikram instructors and, by invitation only, to students who achieve a degree of mastery over the beginning poses. Small changes to your Bikram practice can help you take it to the next level.
Students of Bikram yoga perform the same 26-posture series in every 90-minute class. According to Bikram theory, the repetition enables practitioners to focus on each pose in ever-finer detail and learn to pace themselves in the 105-degree heat. Despite its intensity, the standard Bikram series is considered beginner yoga. There also is a little-publicized advanced Bikram series available to certified Bikram instructors and, by invitation only, to students who achieve a degree of mastery over the beginning poses. Small changes to your Bikram practice can help you take it to the next level.
Step 1
Increase the frequency of your practice. Bikram
Choudhury, the founder of Bikram yoga, advises students to attend at
least 10 classes per month to achieve its baseline benefits. Yogis who
continue to deepen their practice, however, usually attend far more
frequently, never missing more than a day or two between classes.
Frequent practice enables your body's fascia -- the tense membrane that
surrounds your musculature -- to stretch slowly over time, deepening
your flexibility.
Step 2
Strive for endurance and intensity in the standing
series and focus more on depth in the floor series. The standing
series, roughly the first half of class, is intended to generate the
internal heat required for you to get deep into your body's organs and
muscles in the second half. Don't be surprised if you hear your Bikram
instructor say that the hard work you do up front will reward you later
in class.
Step 3
Listen closely to instructions and pay strict
attention to form. Every Bikram pose contains elements that must be
mastered in sequence. In Standing Bow Pulling Pose, for example, many
yogis have a tendency to flare out the hip of the non-standing leg,
dancer style, in order to pull that leg higher overhead. This may get
you more depth in the short run but compromises the integrity of the
pose and creates a literal imbalance in that you're more likely to fall
over sideways. Keeping your hips level, as directed, enables you to
develop a solid, balanced posture over time.
Step 4
Hydrate yourself well before class, but don't eat
or drink anything less than two hours before class. It's nearly
impossible to deepen your Bikram practice if your only goal is to
survive the class. Dehydration, hunger or a sloshing stomach inhibit
your ability to maintain stillness, absorb verbal instructions and find
your edge in a given pose.
Step 5
Check your diet. Bikram studio owner and 2005
International Yoga Asana Championship winner Esak Garcia advises
eliminating sugar and refined flour from your diet to reduce
inflammation that can inhibit joint mobility. Although researchers
haven't looked at sugar consumption and yoga specifically, the
University of Maryland Medical Center does advise osteoarthritis
patients -- who suffer painful joint inflammation -- to "avoid refined
foods, such as white breads, pastas and sugars." Excessive consumption
of alcohol, caffeine, junk foods and fat also may compromise the quality
of your practice.
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