Bikram yoga for beginners: exercises at home

Bikram yoga is 26 consecutive postures designed and created by Bikram Chowdhury from classical hatha yoga.

It has been proven and tested by millions of people that these 26 postures, when applied systematically, affect every part of the body. They give all the internal organs, veins, ligaments and muscles what they need to maintain optimal health at the maximum. Each posture takes care of one thing in the body and yet they all work together in synchrony, complementing each other, enhancing the benefits of each separately.

In this type of yoga, the correct temperature surrounding the practitioner during the performance of assanas is important, their effectiveness depends on this. Yoga itself as a practice was created in a warm and humid climate and was not originally designed for northern, cold countries.

It is never too late to start doing Bikram Yoga, and no time is bad to start. Also, you can never be too old or sick to start from scratch.

Why is warmth so important in Bikram Yoga?

Yoga changes the body from the inside, from the bones, the skin, to the tips of the toes. Therefore, before changing your body, you must warm it up properly to soften the tissues, this will give the necessary flexibility. Only after heating, you can change the body in any way convenient for you.

Hatha yoga removes waste products from the body, toxins from all glands and organs. Yoga classes also increase our oxygen stores and teach us how to use that oxygen properly. We learn to control the breath through pranayama. It restores natural blood circulation through proper breathing, which brings nourishment to all the cells in your body so that each of them can fully perform their functions and keep the body healthy.

Heat in Bikram Yoga is also used to facilitate the process of removing impurities from the body. After all, when you sweat, some of the harmful substances are washed out of the body through the skin. And in ordinary yoga, these substances enter the blood, then into the kidneys, which can cause disorders throughout the body. This is especially important for beginners in yoga and for sick, weakened people who will need to cope not only with illness and physical exertion, but also with poisoning in the body.

Bikram yoga practice at home

Most people begin to practice Bikram yoga under the guidance of a certified teacher in one of the affiliated yoga studios, since it can be difficult to recreate the right atmosphere at home.

But if for some reason you can’t or don’t want to visit the studios, or you don’t have extra money for it, then you can try to recreate the optimal climate in your room. Classes require a temperature of at least 105 degrees Fahrenheit and a minimum humidity level of 40 percent. In this atmosphere, you will need to work out 26 postures in a given sequence. Although this is not an ideal way to start practicing this type of yoga, it can be done in a few steps.

Temperature and humidity level

  • Step 1.

Your exercise area can be heated by using space heaters. The temperature must be adjusted using a thermometer and the optimal algorithm for turning the heater on and off must be found so that the temperature is kept at 40-41 ° Celsius. Ideally, in order to create the best combination of heat and humidity, it is better to practice in the bathroom (if, of course, it is large enough for the exercises). Just heat up the bathroom with a heater and turn on the hot water shower, letting the water fill the tub. If you practice in another room, then you should first pour hot water into the bath and open the door so that steam enters the room. Of course, it is desirable that the study room is located next to the open door.

After exercise, you should ventilate the room well from excessive moisture. Since humidity not only spoils the wallpaper, but is also a factor contributing to the growth of mold and the reproduction of such dangerous bacteria as the “Koch stick”, which is the causative agent of tuberculosis.

  • Step 2

Bikram yoga should be practiced without clothing. But if you are unable to recreate the desired temperature and humidity, then wear sportswear. And if you can’t heat the room at all, then dress as warmly as possible, but be aware that this will somewhat reduce the effectiveness of the practice.

  • Step 3

Move slowly and smoothly, breathing deeply if you are practicing in a cooler room. In a heated room, movements are performed faster and, accordingly, breathing becomes more frequent.

Assan series

  • Follow Bikram Chowdhury’s Bikram Yoga Beginner Class for a series of 26 postures to practice.
  • For the first time, read the entire book in its entirety to get an idea of ​​the complete series of poses.
  • Now, having learned the first pose, start mastering it, and then move on to the next one until you learn how to do each of them correctly. In order to do the poses correctly, practice in front of a mirror.
  • It is best to perform the poses by following the video tutorials that can be found on the net in the public domain.


  • Avoid drinking tea, coffee and alcohol for an hour and a half before class.
  • Wear clothing that allows you to move freely, even if it is warm clothing. In a heated room, practice naked, or leave some of your skin bare to facilitate perspiration and avoid overheating! Men can practice bare-chested and women can wear a sports bra.
  • Drink plenty of water to stay hydrated. It should be taken 0.3 liter of liquid or more two hours before exercise. Also drink water during the session, and then another 0.3 liters – a liter after class. Liquid food also counts!
  • Create a dedicated yoga area in your home, don’t practice anywhere. The place must be comfortable for you. It is also desirable that it is not too bright, give preference to pastel colors. Bright spots, especially red ones, distract attention and reduce concentration. It is also desirable not to have things in this place that carry a large semantic load, there should not be any inscriptions that you can accidentally read. If you can, be sure to set up a mirror so that you can see yourself doing the poses.
  • Turn off your phone and put it out of sight. For the duration of the exercises, you should be focused only on what you are doing. Also forget about all the problems that you have, ideally you need to stop the internal dialogue with yourself altogether.


Bikram yoga is usually…

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