How to Practice Bikram Yoga Poses

Bikram yoga is a series of 26 specific yoga poses performed in sequence in a 90-minute time frame. Bikram yoga is done in a room heated to 105 degrees Fahrenheit. The entire series is meant to help increase blood flow to all internal organs, joints and limbs.

• Become accustomed to the heat. Beginners to Bikram yoga may feel overwhelmed by the heat in the room. It is recommended that you do not close your eyes during any of the yoga practice because this may cause or increase dizziness. If you feel as if you cannot continue the class, lay down on your mat with your feet facing away from the instructor. The important thing in the first few sessions is that you stay in the room.


• Start with breathing exercises. Bikram yoga opens with a series of breathing exercises. Hands are clasped under the chin. As you inhale, bring your elbows up as high as they will go without pushing your hands into your chin. Breathe deeply through your nose and relax your throat. This is done for several minutes and may make beginners feel dizzy.


• Move to standing poses. The next poses in Bikram yoga are done standing in the center of your mat. Each pose is repeated twice on each side of the body.


• Lie down on your mat. Before you begin working on floor poses, you will have a chance to recover. This pose is called the dead body pose and is performed by placing hands by your side and keeping your legs straight.


• Continue the floor poses. Bikram's yoga ends in a series of sitting and laying poses. Many people may do better in the standing poses and become dizzy or nauseous during floor poses. If this is the case, lay on your yoga mat to recover.


• Consult a doctor if you have chronic pain. Yoga may not be for everybody. If you have any persistent ailments, a doctor can determine if Bikram yoga is right for you.