Bikram's Beginning Yoga Class utilizes all 26 poses and two breathing exercises in a sequential order in a heated room under specific conditions. The best way to learn Bikram yoga is to attend classes at a certified studio.
- Prepare for class
Before attending class, participants should hydrate for several days, drinking 80 or more ounces of water per day and taking salt and potassium tablets to prepare for the minerals and fluids lost through sweat. Have an empty stomach, dress lightly for the 105 degrees Fahrenheit room, bring a yoga mat, towel, washcloth and water bottle to class.
- Attempt each pose
Bikram yoga is designed to work best progressively, to warm and stretch the body, in the order in which it should be stretched over the course of 90 minutes. Certified teachers help participants do the poses to the best of their ability. With each new pose held for two to three minutes, the participant should recuperate and attempt each pose in the series to reap full benefits. Even if the full series of poses cannot be performed, participants should remain in the room to keep the body warm.
- Take care of your body after class
Drink water again after class to ensure you are hydrated. Shower immediately to remove toxins released in the sweat from your skin.
- Do a full class regularly
Attend class daily for the first two months if possible. If not, do the postures at home with the aid of a DVD and a space heater.