Frequently Asked Questions

What is Bikram Yoga
 Why is it so hot?
 I've never done yoga before. Can I do this?
 What if I'm not flexible?
 What are some of the benefits?
 Why do I feel dizzy or nauseous during class?
 How do I get started?
 What do I do if I feel sore after yoga?
 How many times per week should I practice?
 Do you have any tips for a deep/powerful practice?
 Is it safe for me to practice if I have knee problems?


What is Bikram yoga?
A Bikram's class lasts for ninety minutes in a room heated to a temperature between 102-105 degrees. During class, students complete twenty-six poses, each twice, in a sequence created to methodically warm and stretch the body. Following the poses in their specific order is necessary to warm the body properly and prevent injury.

The founder of the "hot" yoga series is Bikram Choudhury, who began studying yoga over fifty years ago as a young boy in Calcutta.


Why is it so hot?
Practicing yoga in the heat helps to melt away tension and facilitate release. The recommended temperature for a Bikram class is 105 degrees and about 60% humidity. The room is kept at this temperature for the following reasons:
 It may take a few classes to get used to the heat, so really give it a good try during your introductory month. The skin is the largest eliminative organ of the body so the more you sweat the more you cleanse your body. Pretty soon you will savor the clean feeling you create inside your body during a Bikram class and want to keep it by nourishing your body well between classes.


I've never done yoga before. Can I do this?
Anyone of any age and physical condition can do this yoga. All students work at their personal "edge" and beginners work right alongside more experienced students. Clients consist of men and women of all ages and levels ability.

The aim of this system is not to twist the body into bizarre pretzel shapes, but to strengthen and stretch the body, returning natural range of motion to the joints and restore energy flow throughout the entire body.


What if I'm not flexible?
This is the most common misconception that prevents people from coming to a yoga class. But yoga is not about how flexible you are. It is about balancing strength and flexibility in your body. The Bikram series is a beginning series that challenges all levels of students and focuses primarily on core strength and the health of the spine. All that matters is that you try the right way, go to your personal "edge," and you will get 100% of the benefits!


What are some of the benefits?
There are unlimited benefits to Bikram yoga. It reduces stress, increases blood circulation, and improves strength and flexibility. Regular practice (at least three times per week) can reduce the symptoms of many chronic diseases (e.g., arthritis, diabetes and thyroid disorders). It also promotes relaxation and improves posture.

The Bikram series focuses primarily on core strength and spine health. Many of our students have experienced tremendous relief from chronic back pain and as Bikram says, "a healthy spine is a happy life."


Why do I feel dizzy or nauseous during class?
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 are not nourishing our body with healthy food and enough rest and pure drinking water for daily living. The series allows us to listen to the deepest messages of our bodies and learn to give our body what it needs to function optimally.

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.


How do I get started?
What do I do if I feel sore after yoga?
It is normal to feel sore after class. It is a good workout and you are using muscles you probably haven't used in a while. Muscle soreness is a buildup of lactic acid. It may seem impossible to imagine that coming back for more will help, but stretching is THE BEST way to relieve the soreness. If you wait too long to come back, then you will be starting all over again.


How many times per week should I practice?
As a beginner, it takes at least three classes for your body to understand the proper approach to the posture, and approximately ten classes for your body to begin to work with postures.

After that, it is our experience that three times per week will provide you with good results and five times per week is optimal for growth and healing in the practice.

A consistent practice has cumulative effects on the body. Think of every practice as a deposit of health and energy into the body. The more you practice, the more deposits you make and the more vitality you receive. Like any activity you do, such as running, skiing or biking, the more you practice the more enjoyable and rewarding the experience is.


Do you have any tips for a deep/powerful practice?
1. Focus your undivided attention on your own body when in the postures, listen to the verbal cues from your instructor and apply what you see and hear to your posture. Bikram says, "It's not what you do, but how you do." So don't let the mind wander during practice. Don't be too aggressive or impatient, either. The only time you will hurt yourself (create a sprain or pull) is if you overuse your strength or do postures mindlessly. Think of muscular energy and alignment first. You are very safe if you do postures with proper alignment. Proper alignment feels good in the body, so don't fight yourself. It is better to keep proper alignment bending 1% than to go to 100% in poor alignment.

2. Remember to breathe! It is easy to hold the breath during physical exertion, so keep breathing even if you are only taking small sips of air.

3. Try easy. Try to find your edge in the practice where effort and surrender meet. Push yourself as hard as you can, while at the same time respecting your body and your abilities. Patience is one of the most challenging aspects of Hatha Yoga. Honor your body. Never sacrifice the body for the glory of the pose.

4. Willingness is key. 95% of your practice is simply getting to the studio. A consistent practice is the biggest contributor to a deep practice. If you commit to at least three classes per week you will start to experience true change and a tremendous amount of well-being.

5. Trust in the process. Know that your body can go where others before you have gone. It only requires focus, proper alignment and a consistent practice. Hatha yoga is the art of balancing patience and determination in the body. Let go of expectations but be prepared to work. Cultivating deep change in the body is not easy but the effort you put into your practice you will receive back tenfold.

6. Move slowly and fluidly. Entrances and exits are 1/3 of the poses each. So move slowly into out and out of the pose and give them your undivided attention. Never rush to your deepest extension. Build your poses one mindful breath at a time so the body can trust the journey into the pose and at your deepest extension it is an intense place but one that is enjoyable.

7. Communicate with your teachers. We are here to answer any questions and give you feedback at any time. We love to hear about your practice.

8. Replenish/Nourish your body. It isn't difficult to get dehydrated, so make sure you are drinking plenty of water after class and the entire day before you come to class. You are less likely to feel lightheaded or dizzy during class if you've had enough to drink in the hours preceding class. How much is enough? Typically a good formula is to take your body weight and divide by 2. This is how many ounces of water you should consume daily. Here's an example: 140 lb/2 = 70 oz. 64 oz is a half gallon. Being fully hydrated helps take pressure off of organs to do their jobs and helps flush the body and keep it running smoothly. Your body will adjust to the increased water intake. You may also find benefits of decreased body odor, smoother skin, and shinier hair.


Is it safe for me to practice if I have knee problems?
Whether the knees are arthritic or injured, Bikram yoga will definitely help. Bikram actually healed his knee, which was crushed by a 300 pound weight, with his guru's help doing yoga. You must move the knees to get circulation to them, and Bikram's yoga helps you do both.

Make sure to listen carefully to the alignment instructions in each posture. When you are told to keep your feet parallel in standing postures, please do so. A half inch in either direction away from parallel has its effects all the way up the knees and into the hips.

In standing balancing postures, it is also important to keep the standing foot straight and the standing knee pointing straight ahead. If your knee bows back (hyperextension) you should bring the weight forwards towards the toes so as to engage the quadriceps muscle ("lock the knee") and lift the kneecap upwards. This action brings the leg into one line and brings true strength to the knees.

When you are bending your knees in any of the standing postures, keep the knees pointed over the toes. This will ensure that the knees and hips are strengthened evenly inside and out.

In triangle, when you are told to push your hips forward as you bend your front knee, this will keep your hip in line with your knee in line with your foot. This is also good for even strengthening of hip and knee joints.

In some of the standing postures, it might be very difficult to bend your knee to a 90 degree angle. So do the best you can without creating pain. Better to keep proper alignment bending 1% than to go 100% in poor alignment.

In the floor poses (fixed firm, half tortoise and rabbit), it might be difficult for you to bend your knees enough that the hips sit on the heels. To test your knee flexibility, keep lots of weight in your hands and bend the knees gradually to the point (but not past) of pain. You must be able to relax and breathe in the posture, holding it steady, for anything to happen. As the pain decreases and you start feeling more comfortable, you can gradually take the weight out of your hands and allow more pressure on the knees. Eventually you'll be able to go all the way into the posture, and you won't even remember the time when you couldn't even sit down!