Bikram’s beginning Hatha Yoga class is a comprehensive 90-minute class consisting of a series of 26 Asanas (postures) and two breathing exercises. Each Bikram Yoga posture is done twice with a Savasana (rest pose) between each, holding to the three primary principles of Hatha Yoga as explained in the introduction to Bikram’s book.
Bikram Yoga is practiced in a heated room, to promote cellular metabolism, detoxification, and suppleness of the muscular system – all of which provides greater safety and health benefits to the student when doing the poses. The room is heated to make your strecthing more pleasurable and effective.
Latecomers will be admitted at the discretion of the instructor.
WHY 105 DEGREES?
Yoga changes the construction of the body from the inside out, from bones to skin and from fingertips to toes. So before you change it, you have to heat it up to soften it, because a warm body is a flexible body. Then you can reshape the body any way you want.Hatha Yoga flushes away the waste products, the toxins of all the glands and organs of your body. It provides a natural irrigation of the body through the circulatory system, with the help of the respiratory system. It brings nourishments to every cell of your body so that each one can perform its function and keep your body healthy.
Bikram Yoga also employs heat to further that cleaning process: When you sweat, impurities are flushed out of the body through the skin.
Practicing yoga not only increases our supplies of oxygen, but it also teaches us how to use that oxygen properly – we learn to control the breath through pranayama.
INFORMATION FOR NEW STUDENTS
New students are welcome in all classes, but must arrive 20 minutes before their first class to register. Curious about Bikram Yoga? Just drop in for any class for only $20 or try a week of UNLIMITED BIKRAM YOGA for only $25! This offer includes seven consecutive days and begins on the day of your first class.
Towels are $1.00, mats are also available for rental for $2.00. Changing rooms and showers available. Please arrive 20 minutes before class to register. New students must fill out a waiver before taking class. Children under 18 require a waiver to be signed by a parent or guardian.
Try not to eat at least two hours before class but drink plenty of water. Classes are 90 minutes, one hour standing, half an hour on the floor. Be prepared to work hard and sweat.
Wear something you are comfortable sweating in. Women should wear light, comfortable clothes. Men wear shorts, shirt optional. Sweats not recommended. No bikini bathing suits please. Square cut swimsuits are okay.
Be prepared to sweat…the heat allows you to go deeper and safer into a yoga pose enabling more flexibility. The heat also eliminates the risk of injuries, promotes sweating and helps you release toxins in your body.
Leave all personal goods in the changing room. Please do not bring keys, mobile phones, wallets, purses, etc. into the yoga room and leave jewelry at home.
Beginners place the center of your yoga mat on a line towards the back of the room, and make sure that you are able to see yourself in the front mirror without block the view of anyone behind you. The line is a guide for placement of your toes or heels during the standing series, and for setting up your alignment. By placing your mat in the back you will be able to see how to get into the postures by watching those with experience.
While waiting for class to begin, you may stretch or lie with your feet towards the back wall. Lie flat on your back, keeping your limbs straight. Bring your heels together and your arms close enough to almost touch the sides of your body. Turn your palms upward toward the ceiling to release pressure in the shoulder joints, and keep your eyes open to remain present and awake. Relax your whole body as one unit. Let the floor support your full weight. This is Dead Body Pose or Savasana. This is the pose that one does at any time during class when you need to rest, feel overwhelmed and need to catch your breath.
Please refrain from talking in the yoga room.
Do your very best to stay in the yoga room once class begins. If an emergency requires you to leave, please leave and re-enter between postures. You will feel challenged by the yoga during class – everyone does! Always work to your edge, but listen to your body and your inner wisdom. Never be afraid to lay down in Savasana if you need to. It’s normal, especially when you first get started, to feel dizzy, nauseated or lightheaded. It’s temporary, and as your body acclimates and detoxes, these sensations will disappear.
Listen well, and most of all enjoy your yoga class!
BIKRAM YOGA LA MESA WELCOMES YOU!
We are so glad that you are here. You have made one of the best and most important decisions of your life. As you continue to come to class, you will quickly see why this is so.
We would like to offer some tips in order to get the most out of your first several classes, and your practice in general. We will also answer some of the most frequently asked questions about your yoga practice.
Always feel free to come by the studio and ask our teaching staff any questions. They are all certified by Bikram Choudhury, and have spent at least nine weeks at his intensive residential training program. They have years of personal yoga practice experience to draw upon.
Take your 2nd class within 24 hours of your first class.
You have awakened and stimulated every system in your body with your first class, even if it seems like all you did was struggle and sweat! In your 2nd class, your circulatory, respiratory, digestive, and nervous systems receive 2-3 times the nourishment and healing that they did in the first class. Each class builds exponentially on the next.
Take at least 10 classes as close together as possible.
If you commit to this new form of physical and mental exercise, we know that after your first ten classes you will feel like a new person, physically, mentally, and emotionally. Some of the benefits of the yoga will be noticeable after the first class or two, however, to really soar, you need the cumulative effect of at least ten classes in a as short of period of time as possible. [Also ask about the Bikram Challenge].
Come to class hydrated.
We recommend that you drink 3-4 liters of water daily. This helps flush toxins from your body that may be stirred up during your class. You may also want to use and electrolyte supplement such as coconut water, which are available at the school.
Take your class on an empty stomach.
We recommend that first timers do not eat for 3-4 hours before your class. As you practice, you may find that your body can digest something small before class, so listen to your body. If you need something to tide you over before class, we recommend a piece of fruit or granola bar.
Be patient with your practice.
Yoga is a process that takes time to master. Do not feel like others are watching you during class because they are working too hard to be watching you. Yoga is a constant challenge to improve. But be aware of where you are today. Notice your steady improvement, and be proud when you achieve something in your practice, such as the first time you can touch your toes.
Focus on yourself entirely and be still as possible between the poses.
As you build you ability to focus your mind and still your body, the heat and struggle during class will quickly disappear. Keep your mind focused on yourself in the front mirror, and tell yourself that you can and will do the best you can today.
It is normal to feel emotions and even to cry, laugh, or feel anger in class.
This is a very powerful yoga that works on all levels to heal us. Your body and mind will go through emotional releases that will feel strange at first. These releases can also include soreness, the flare up of old injuries, etc. This is all normal. Typically, students think that they are injuring themselves further in class, and often stop coming. The opposite is true. This is part of the healing process. You will heal faster if you continue your yoga practice and, if possible, come more often. (Always check with your doctor if you have any medical concerns)
Every class is different.
Let go of preconceived notions and experience each class like it is your first class. Through your practice, you body will go through many changes, and these changes will show in changing difficulty of postures. One day, you will struggle through your favorite posture and master your least favorite or one class will be miserable. Don’t become discouraged, as this is also part of the healing and learning process. Very soon the miserable class will be followed by a major breakthrough in your practice.
Yoga is a practice and a process; it is not about perfecting asanas.
No one is going to judge or criticize you. Your fellow students are working too hard to notice you. As long as you give your best effort, and attempt all of the postures to your best ability, you gain 100% of the benefits; exactly the same as the person who can do every posture correctly. Concentrate on yourself during class, drop all expectations and you will watch your body, practice, mind and life transform in front of your eyes.
Periodically, we will offer workshops and posture clinics for your questions, answers and exploration.
Ask your instructor questions! They love to share their knowledge about Bikram Yoga with anyone who will listen. Find out why we do the things the way we do! Along with our regular instructors, Bikram Yoga La Mesa will host visiting teachers, master classes and seminars with Bikram’s most senior teachers. Keep up to date by signing up for our emails list at the front desk or online at www.bikramlamesa.com. You will have the opportunity to ask questions and explore deeper into the yoga than is allowed in our regular 90-minute class. We would love to see you there and feel free to bring family and friends to these fun and informative events.