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Yoga Retreats. Step #1 You can get an audio recording of the Bikram yoga dialogue from websites. If you know the sequence, you can record the dialogue yourself by using the book "Bikram's Beginning Yoga Class" as a reference. Step #2 Select such a space to practice that you can be heated to the appropriate temperature. Bikram suggests using a space heater in a bathroom if you have a large one or a small den or bedroom can also work. If you live in a hot enough climate, you can practice outdoors in a shaded area. You will need a space at least 8 feet square to allow for extension of your arms in all directions. If you do not prefer to practice in a heated space, Bikram advises you to "move more slowly and carefully, and breathe more deeply into the postures." Step #3 Set up a full-length mirror so that you can see your body postures while practicing. You have to use the mirrorinorder to ensure you maintain proper arrangement in the postures. Lay your mat in front of the mirror and cover it with the towel. Step #4 Heat your practice space to about 100 degrees and supervise the heat with a thermometer. If needed adjust your heater settings between postures. Step #5 Start the recorded dialogue, stand in the center of your mat facing the mirror, and begin. Totally avoid drink water during the first three poses, later sip water between postures any time after the "eagle pose," or after Bikram announces "party time." Precautions • Make sure you are well-hydrated.Do not push yourself hard at home as you might in a Bikram class. Stretch only as far as is comfortable and come out of the postures immediatedly if you feel fatigued or lightheaded. If you feel nauseated or dizzy during practice, lie down in a savasana pose, till you feel better. If you are at discomfort, stop practicing and consult with your doctor. ">Bikram Yoga is a form of yoga that Bikram Choudhury amalgamated from traditional hatha yoga techniques and universalized in the early 1970s. Bikram Yoga sessions run for exactly 90 minutes and comprise of a set of series of 26 postures and 2 breathing exercises. Bikram Yoga is practiced mainly in a room heated to 105°F (˜ 40.6°C) with a humidity of 40%, and is a very well-known form of hot yoga. Why practice Yoga in a heated room? Heat is used in Bikram and Hot Yoga in order to let yourself go deeper and safer into a Yoga Pose. Your body flexibility increases in the heat and since most poses in Bikram are difficult and physically challenging, heat lets you to get into a pose that you never thought you could do. It also reduces the risk of injuries, increases sweating, and enables you to release the toxins of your body. The Bikram Yoga poses workson your muscles and internal organs. Each pose brings force to your muscles, ligaments, joints and, at the same time releases the toxins and rejuvenates on your internal organs. Bikram yoga or hot yoga is a comprises of 26 postures and two breathing techniques introduced by BikramChoudhury in the 1970s. Bikram yogis practice the 90 minute routine exercise in studios heated to about 105 degrees F with 35 or 40 percent humidity. Bikram recommends creating similar conditions if you practice this yoga at homeinorder to ensure the safeness and effectiveness of your postures. Always practice in a space that is heated to at least 100 degrees F. Do not forget to ask your Doctor before you start up with this Yoga Retreats. Step #1 You can get an audio recording of the Bikram yoga dialogue from websites. If you know the sequence, you can record the dialogue yourself by using the book "Bikram's Beginning Yoga Class" as a reference. Step #2 Select such a space to practice that you can be heated to the appropriate temperature. Bikram suggests using a space heater in a bathroom if you have a large one or a small den or bedroom can also work. If you live in a hot enough climate, you can practice outdoors in a shaded area. You will need a space at least 8 feet square to allow for extension of your arms in all directions. If you do not prefer to practice in a heated space, Bikram advises you to "move more slowly and carefully, and breathe more deeply into the postures." Step #3 Set up a full-length mirror so that you can see your body postures while practicing. You have to use the mirrorinorder to ensure you maintain proper arrangement in the postures. Lay your mat in front of the mirror and cover it with the towel. Step #4 Heat your practice space to about 100 degrees and supervise the heat with a thermometer. If needed adjust your heater settings between postures. Step #5 Start the recorded dialogue, stand in the center of your mat facing the mirror, and begin. Totally avoid drink water during the first three poses, later sip water between postures any time after the "eagle pose," or after Bikram announces "party time." Precautions • Make sure you are well-hydrated.Do not push yourself hard at home as you might in a Bikram class. Stretch only as far as is comfortable and come out of the postures immediatedly if you feel fatigued or lightheaded. If you feel nauseated or dizzy during practice, lie down in a savasana pose, till you feel better. If you are at discomfort, stop practicing and consult with your doctor.
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