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BIKRAM YOGA SKC NEWSLETTER
MARCH 2010
       

 

 

marchmadness

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

 

 

ALIGNMENT IN ASANA,
part 2skeletal align

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.

 

 

STUDENT SPOTLIGHT:  BROCK SLABACH
brock

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."

 

 

POSTURE OF THE MONTH:
UTKATASANA, AWKWARD POSE

AWKWARDAwkward 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.


      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.
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.

 

 


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

 

 

 

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! 


 

 

 

 WAY TO GO BURKE!

 

xmas star

 

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

 

 

 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!

 

 

LINKS FOR YOU

Our Website:
Bikram Yoga South Kansas City

Bikram Headquarters:
Bikram Yoga Headquarters, Los Angeles

Part II of the Oprah article:
Paige Williams 60-Day Bikram Challenge

Just for fun, read this one!:
Hot Yoga Mama or Mouth Breather?


Another wonderful testimonial to the healing benefits of Bikram Yoga:
Man finds yoga counteracts effects of failing kidney

 

 

 spinegrays

Heal thyself. 
Do Bikram Yoga.

 

 

 

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

 

 

PRACTICE,
PRACTICE,
PRACTICE!

retrobow

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!

MARCH  xmas star  MADNESS!
Don't get mad...get HOT with our March Madness Special!

During the entire month of March, take advantage of our MARCH MADNESS SALE!
If you have previously purchased a two-week unlimited or any current package from us,
buy a 10 or 30 CLASS CARD AND RECEIVE 25% off! ***

***If you currently are using a package, we will add the new one on when your current one expires.
***Limit one purchase per person.

***Offer ends March 31, 2010.

 

 

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Bikram Yoga South Kansas City | 13611 Washington Street | Kansas City | MO | 64145