Tip of the Week: Avoid Foot Cramping

Are you experiencing muscle cramping, particularly in the feet during class? The heat associated with Bikram yoga can quickly drain the body of fluids and electrolytes, which increases cramping. However, there are several steps you can take to reduce cramping.

1. Drink plenty of water before class. Dehydration is a common cause of muscle cramps. An electrolyte drink may  help reduce cramping because it lessens the severity of electrolyte and fluid loss. Rather than a sugary sports drink, click "here" for natural electrolyte replenishment ideas. For a quick way to turn your own water into an electrolyte drink, we have electrolyte add-in drops available for purchase at the studio. It's best to drink electrolyte drinks before, rather than during or after, Bikram yoga. During and after your yoga session, continue to drink plenty of fluids.

2. Keep your toes flat, rather than curled, while standing. This is especially important during one-leg postures, during which people tend to curl their toes to maintain balance. If you find yourself reflexively curling your toes, try spreading your toes instead. This ensures the development of proper muscle strength, and will help you maintain proper form.

3. At home, massage the bottom of your feet with a tennis ball. Put the ball on the arch of your foot and roll it from side to side, front to back, and in circular motions. Anywhere you feel a little discomfort, add a little pressure to work the knots out.

4. For a toe stretch exercise for the bottom of the foot:

•  Sit in a chair, and extend your leg so that your heel is on the floor.
• With your hand, reach down and pull your big toe up and away from the floor. 
• Hold the position for at least 15 to 30 seconds.
• Repeat 2 to 4 times a session, several times a day.

put the ball on the arch of her foot, roll it around from front to back, side to side, maybe some circular motions, lateral, wherever you feel knots, roll the ball over it. If you feel a little bit of uncomofortableness, stop and add a little pressure. That's going to be key for relieving the knots out of the foot.

Read more : http://www.ehow.com/video_12286124_avoid-foot-cramping-during-bikram-yoga.html

put the ball on the arch of her foot, roll it around from front to back, side to side, maybe some circular motions, lateral, wherever you feel knots, roll the ball over it. If you feel a little bit of uncomofortableness, stop and add a little pressure. That's going to be key for relieving the knots out of the foot.

Read more : http://www.ehow.com/video_12286124_avoid-foot-cramping-during-bikram-yoga.html

3. Keep practicing Bikram yoga as often as possible. Foot cramps commonly occur as foot and leg muscles develop the strength necessary to maintain form. By regularly practicing postures, you increase muscle memory and help your body gain the muscle strength it needs to support your weight without cramping.