Bend left leg on floor until left heel meets side of right buttock; Bend right knee to bring right leg up and over left leg; Line right heel up to touch left knee
Ensure that left knee and both buttocks stay on floor throughout pose
Line right hand up behind back near tailbone to keep body weight forward and lifted throughout pose
Inhale while stretching left arm up alongside left ear
Exhale while drawing left arm over right knee to firmly hold left kneecap
Inhale while lifting spine
Exhale while turning head over right shoulder, and twist shoulders and torso toward right
To Deepen the Twist:
Press left elbow into right knee; Reach right hand behind your back all the way around to hold left thigh or hip.
Begin this posture with a deep inhale and as you twist your spine exhale all the way down into your lower abdomen. This will help compress your internal organs, deepen your spine twist and strengthen your lower abs. Maintain an even breath while holding the posture.
(NOTE: Keep abdominal muscles engaged to support spine, and use core strength to avoid twisting from a rounded, unsupported spine.)
As you twist, think of lifting up
Lift abdomen out of pelvis, and lift upper body up toward ceiling
Work shoulders down and away from ears
Breathe, hold pose for 20 seconds, and unwind out of pose
Repeat this pose on your left side by twisting to your left
Feeling really exhausted after class, or nauseous and dizzy during class? According to the official Bikram Yoga website: It is not unusual to feel nauseous or dizzy during your first class.
Practicing yoga in a heated room reveals to us our present condition,
and inspires us take much better care of ourselves.
Usually the problem is that we do not drink enough
water for daily living, let alone for exercising in a heated room.
Nutritionists tell us that we need 64-80 ounces of water a day to help
the body function properly.
In the heated yoga room, your body needs adequate
fund of water to allow perspiration to release heat from the body as you
practice. So we estimate you need another 64-80 ounces (sometime
during the day) to allow for your 90 minutes in the room. Once you
are drinking enough water your body will tolerate the heat better and
you will actually enjoy the heat.
If you feel disoriented or like you need a good nap
after your first few classes, this is likely because your body has begun
to cleanse itself as a result of the yoga practice. Don't be scared.
After the first few classes this sensation will pass. The more you can
relax as you give your 110% honest effort during class, the more
energized you will feel throughout the class and throughout the rest
of your day.
Natasha Lee, one of our readers, also suggested:
"Hello, I am the executive director of a nutrition
company. I was reading on your website that some students can feel sick
to their stomach and dizzy during the class. The recommendation is to drink water.
This is incomplete. Those are specific symptoms of
salt and potassium depletion and can easily be remedied by taking salt
and potassium tablets before class. The centers should have this
available. The uncomfortable feelings one experiences in a sauna or
heated room can be avoided completely by simply taking these minerals.
Sea salt and potassium are the least expensive of all
minerals and can be obtained anywhere.Nausea, headaches, all of
this can be avoided with these 2 minerals." In addition, it's also a good idea not to eat anything 1-2 hours before class.Also
remember to listen to your body during class, and if at any time you
feel you need to lay or sit on your mat because you are too nauseous or
dizzy, you are welcome to.
We learn so much in class, but there are always new things to be learned to deepen our yoga practice and enhance our understanding of it. The Brand New Beginners Course is created to help you feel more comfortable and competent with your yoga practice and your time spent in the yoga studio. The course is for the beginning student or intermediate student that would like to deepen their understanding of this ancient healing art. After your first class you will feel challenged, supported, relaxed, and energized. It's a great time to get detailed answers to your questions. Course will cover benefits of each posture, modifications for injury, common misalignments, what creates imbalance, and how to create balance both mentally and physically through a disciplined yoga practice.
Our month long YOGA 101 course in May starts Tuesday, May 9th.
Course includes: 5 Brand New Beginner Workshops, and unlimited yoga for the month.
Let us know if you have any suggestions or questions!
Very experienced and careful teacher giving beginners’ orientation and teaching poses used in the Bikram program.
Chris takes you through each pose slowly and carefully explaining the benefits and purpose of each. This is a very valuable teaching experience.
There is plenty of opportunity for questions and he is willing to discusses the spiritual/mental thing about yoga too. He also teaches modifications or alternative poses for folk with injuries or limits. It is quite a lucky thing that he is willing to offer this class.