The first 13 poses in Bikram yoga are performed in an upright position on a sticky mat. You open your practice with Pranayama, or Breath of Life, inhaling for 60 seconds and exhaling for 60 seconds in a breath cycle. As you move into Half Moon pose, you hold for a count of 45 to 60 seconds, adding a second standing backbend.
By now you should feel your inner calorie blaster kicking in as your practice picks up pace. You hold the position for 30 seconds as you move deliberately into a second-per-part Awkward pose that works all of the major muscle groups in three parts. After a brief break, you move into the last eight standing exercises that make up the first half of the Bikram yoga sequence, beginning with Standing Head to Knee and ending with Tree pose and Toe Stand.
Holding a pose 30 to 60 seconds helps build concentration, determination and patience while it builds your abdominal and thigh muscles. The two-minute Corpse pose following the standing and forward-bend sequence is used to rest and restore before moving into mat work. The Floor Series allows your body to continue its healing process in the heated room because our core temperature will remain the same.
During the Floor Series, your body and mind will also begin to relax and release any built up tension as your heart and metabolic rate begin to lower. Each floor posture is separated by a short rest period Savasana. Savanna allows you to recover, gain extra oxygen and move with energy into the next floor position. This full cycle of pose and release gives your body the most efficient and productive benefits from your Bikram practice.
While it might seem convenient to attend a shorter class, our beginners find it most useful to attend the minute classes while they learn the sequence. The minute class allows time for the instructors to give full guidance and walk around gently correcting alignment to help you perfect your practice.
Beginners certainly find this useful, but lack of focus and attention to detail can affect us all. Ustrasana Camel sec sec Sasangasana Rabbit sec sec Janushirasana Head To Knee sec sec Paschimottanasana Intense Stretching sec sec Arda Matsyendrasana Half Spine Twist sec Kapalbhati Breath Of Fire 60 counts usually around 2 exhales per second 60 counts a little faster usually around 3 exhales per second This Hot Yoga Pose Timing Sheet is also available as a downloadable pdf.
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