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BIKRAM YOGA FROM THE INSIDE-OUT!
The physical benefits of Bikram
Yoga are undeniable...ask anyone who practices on a regular
basis. It acts as a lubrication system to the joints, muscles,
ligaments and tendons by increasing circulation and
flexibility. The focus on the spine leads to improved posture
and freedom from aches and pains. It also encourages a healthy
nervous system and healthy brain...all of this results in an improved
sense of well-being.
Overall, Bikram Yoga
can be compared to no other for the way it completey overhauls the
entire human body...from the inside-out. It is a complete
health package for the mind, body, soul.
In Pranayama breathing,
lung capacity is increased and blood becomes more oxygenated.
It improves thoracic mobility and digestion, massages the abdominal
viscera and calms the mind as well as the central nervous system.
When practicing the asanas,
the slow and steady movements cause the heart to beat faster
resulting in increased blood circulation and oxygen to the entire
system. The increased body temperature allows the muscles to be
stretched more with less risk of injury. A safely stretched
muscle can perform more work than one that is normally relaxed.
Muscle tissues become stronger, leaner and longer.
Improved blood flow and
flexibility in the spine aids in healthy nervous system
function. The asanas also develop more resiliency, better
balance, coordination and proper spine curvature. The endocrine
system is stimulated aiding in a healthy metabolism, proper weight
maintenance, healthy anabolic and catabolic processes.
Every yogi will attest to
the variety of benefits, whether they are mental, physical or
spiritual. If you have never done Bikram Yoga before,
it's never to late to try. If you haven't been in the studio
for awhile, do yourself a favor and come back in for 90 minutes in
the hot room.
To help encourage you to
come in, we are offering a MARCH MADNESS SPECIAL during the
entire month...25% OFF ANY 10 or 30 CLASS CARD if you have
previously purchased the two-week unlimited special or any other
package. If you are holding a current package, take advantage
of the sale this month and it will go into effect when your current
package expires.
Remember...
"Never too late, you're
never too old, never too bad, never too sick, to start from scratch
and begin again."
Bikram Chaudhury
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ALIGNMENT IN ASANA,
part 2
Focusing on the alignment of
the physical body in yoga postures should never be done to simply create a particular physical
shape when looking in the mirror. Rather, alignment has two
main purposes: first, to ensure that the postures are done in a way
that MINIMIZES THE RISK OF INJURY, and secondly, to ensure that
they are done in a way which DIRECTS THE FLOW OF PRANA (life
force or energy) appropriately within the body to achieve optimal
health and healing.
· THIGHS: In general, when
bending forward or backward, maintain a slight, but noticeable, inward
rotation of your thighs(not so much that it distorts your knee
alignment by making them knock-kneed). This allows the
sacroiliac joints in the lower back to open, and helps to avoid
compression in this area which is the source of much lower back pain.
· SHOULD MY SPINE BE STRAIGHT?: No...our spine has 3 natural curves - the lower
back(lumbar) and neck(cervical) curve into the body, while the
middle(thoracic) back curves outwards. The higher up the spine
you go, the more rotational movement the spine has. For this
reason, twisting postures focus on rotation in the middle and upper
back and not in the lumber region of the spine.
· HOW DO I TWIST?: Twists are intitiated from
the core of the body in the abdominal area. In twisting
postures, think of turning the navel first, then the chest, then the
shoulders and finally the neck and head. Do not lead with your
head in an effort to appear deeper in the posture; rather, allow the
twist to grow organically from the bottom up. Lengthen your
spine up when inhaling, and deepen the rotation on the exhales.
· BACKBENDS?: Our spine is designed to
bend both forwards and backwards safely. While the lumbar area
of the spine has the least ability to rotate sideways, it is often the
easiest part of the spine to bend. This usually leads to lower
back pain, as we tend to use the relative mobility of the lower back
to create a seemingly deeper backbend. This incorrect movement
creates friction or jamming of the lumbar vertabrae. Remember
these rules when backbending;
1. Try and create space
between the vertebrae by lengthening the spine...think of
stretching up and then back.
2. Bend as evenly as
possible through the whole spine...don't over-emphasize the lumbar
spine, even though it may feel easier to do it this way.
3. Your neck is part of
your spine...keep your neck lengthening as you stretch your head
back.
4. Your buttocks should be
slightly engaged; be sure not to clench the buttocks muscles
too tightly as this will inhibit the ability of your spine to move.
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STUDENT SPOTLIGHT: BROCK SLABACH
In this newsletter we
are starting our "Student Spotlight" section.
We are randomly selecting students who have a regular practice at Bikram
Yoga South Kansas City to feature. Get to know your
fellow yogis/yoginis and continue to be inspired!
"It was a cold and snowy January of 2008 that
I began my practice of Bikram Yoga. I had just moved back to
Kansas after having been a hospital administrator in Mississippi for
over 21 years. Even though I had practiced yoga for 20 years, I
was suffering from what I now know to be post-traumatic stress
syndrome from having experienced Hurricanes Katrina and Rita.
There are always serendipities in life that can't
be explained. It was no "coincidence" that I bought a
house within one mile of Bikram Yoga South Kansas City. As I
was exploring my new neighborhood, I saw the large "Bikram
Yoga" sign in the same shopping center as Lukas Liquor! I
overcame my preconceived notions of this yoga style and have never
looked back.
The regular practice of
Bikram Yoga has resolved the side-effects of post-traumatic
disorder. It has also helped me to overcome the stress of
moving, starting a new job and continues to assist me in maintaining
a healthy and balanced lifestyle.
My job as the Sr.
Vice-President of the National Rural Health Association requires
frequent travel all over the country. I'm able to visit Bikram
studios in many of the cities I visit. The consistency of the heat
and 26 hatha yoga postures in every studio is fantastic. However, it
is always a pleasure to return home and continue my practice in the
clean, friendly and professional environment that Thomas, Brenda and
Rob make for their students."
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POSTURE OF THE MONTH:
UTKATASANA, AWKWARD POSE
 Awkward Pose is a
powerful strengthening posture, and can be very challenging for
beginning and seasoned students alike. Just like the Half Moon
series, Awkward Pose in made up of 3 parts. This posture
specifically tones and trims the hips, lower abdominals, thighs, the
backside and stretches the shins. It is also good for
instilling discipline and integrating the control of your mind with
the actions of your body.
BASICS:
1.
Stand with your feet 6 inches apart, or the space of your two
fists together on the floor between your feet. Raise your arms
in front of you, parallel to the floor, palms down and fingers
together. Arms are nice and tight; 6 inches apart.
2. Keeping your heels flat on the floor, exhale and sit down as
if you are sitting on a chair, with thighs parallel to the
floor. DO NOT be concerned if you can't sit down low enough to
get your thighs parallel to the floor when beginning; only the very
limber will be able to do this at first.
3. Keep the weight in your heels and lift your chest up
and your upper body back while extending your fingertips towards the
mirror. Still 6 inches apart...toes, knees, elbows, hands!
4. Come up slowly and then rise all the way up onto your tippy
toes, locking your knees by squeezing the thigh muscles.
5. Start sitting down, still on the tops of your toes; spine
straight, back flat, stomach in until your thighs are parallel to the
floor. Your heels should be as high off the ground as you can
make them. Keep extending your arms forward throughout
the posture!
6. Come back up slowly to the center position. This time,
rise up on your toes just a little bit, and squeeze your knees and
thighs together tightly. Suck in your stomach, and start to sit
down...very, very slowly, to an internal count of 10.
7. As you are sitting down, your back should be straight, arms
extended, looking at yourself in the mirror. Your hips should
eventually be above your heels, not resting on your heels. It's
a killer....but it works like no other to build strength in your legs
and gluts!
TIPS:
* Keep your arms tight, elbows locked, five fingers together with
arms extended
forward throughout all three parts of
the posture.
* Keep the stomach in to protect the lower back
and keep your spine straight.
* It is better to maintain a straight spine and
not sit as low then to bend forward just to
be able to achieve more depth.
Remember...FORM BEFORE DEPTH!!!
BENEFITS:
? Improves
overall body strength.
? Opens the pelvis.
? Strengthens and tones leg muscles.
? Relieves menstrual cramping.
? Aligns skeletal system.
? Tones buttocks.
? Good for arthritic knees, relieves joint pain in hips,
knees and ankles.
? Good for digestion; exercises liver, intestines and
pancreas.
? Improves flexibility in toes and ankles.
? Helps relieve sciatica.
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BEGINNERS TIP
LINE IT UP!
The only way to gain the myriad of benefits from Bikram Yoga is if
you are doing the postures correctly with proper ALIGNMENT.
Better
to keep the body aligned bending only 1% than to go 100% in poor
alignment.
Proper alignment feels good in the body, so try and not fight it!
Trust the process.
Your body will move deeper into the posture when it is ready.
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Nothing in this world can
take the place of persistence. Talent will not; nothing is more
common than unsuccessful people with talent. Genius will not;
unrewarded genius is almost a proverb. Education will not; the
world is full of educated derelicts. Persistence and
determination alone are omnipotent. The slogan 'press on' has
solved and will always solve the problems of the human race.
~Calvin Coolidge
30th President of the United States
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NEED ELECTROLYTES?
Instead
of Gatorade, which may taste good but is loaded with fructose(BAD for
you!) try this...
Take
your water bottle and add:
1.
A pinch of salt(try
using Himalayan Sea Salt...contains 84 trace minerals your
bodyneeds. You can purchase it at Dean & Delucas, Whole
Foods or purchase it online...be sure and cook with it too!)
2.
A pinch of sugar (or
a squeeze of natural honey)
3. The juice of half a lemon(this is or a
liter size...adjust to taste accordingly)
The taste is subtle, it's better for you, costs less! Try some
before or after your next class!
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WAY TO GO BURKE!
Congratulations to Burke
Maxted for competing
in the 2010 Bishnu Charan
Ghosh Cup Championship in Los Angeles in February.
We were proud to have him
represent our studio
and the state of Missouri!
And thanks to all who helped
him get there by entering our raffle drawing! BTW, Jan Carter
was the lucky winner of a 1-year, unlimited membership!
You can see a few videos of
the finals here:
International
Yoga Asana
Championship
Also, check out this interview with Bikram
himself regarding the championship
and the future of yoga:
Yoga
in the Olympics
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GETTING SERIOUS?
If
you are happily addicted to Bikram Yoga and feel it's time to step up
your practice a bit, consider a private or semi-private lesson.
We
will work with you on each posture to help you take your practice to
a new level. You also can have the entire session photographed
and put on a CD so that you can see yourself in the asanas and better
understand your body alignment.
Call
us to set up an appointment and to get pricing information!
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Heal thyself.
Do Bikram Yoga.
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Begin challenging your own assumptions. Your
assumptions are your windows on the world. Scrub them off every
once in a while, or the light won't come in.
-Alan Alda
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PRACTICE,
PRACTICE,
PRACTICE!
Get
out of the bizarre midwest weather and do as much Bikram Yoga as
possible to keep your vitality strong and your body immune to
disease!
All you have to do is SHOW UP!
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