"I've been practicing consistently for just over a year now, all because of you, your welcoming, inclusive studio, and the opportunity to be a karma yogi! Before that, I was an inconsistent, serial-Groupon-er in the Vancouver/Portland area. I've learned that being inconsistent made my practice harder on myself- pyschologically (I always had lots of reasons why I couldn't make it to class) and physically (I battled nausea a lot longer than I had to.) The secret for me is just showing up to practice frequently, ideally daily. "I got into Bikram yoga expecting to improve a chronic knee injury and improve my strength and flexibility. All of these things have happened, and continue, to happen, especially now that I have a consistent practice. I have been most surprised by my seemingly sudden, new-found ability to automatically breathe slowly in and out during stressful situations that happen outside of the yoga room! I remember being in a work situation and I was all calm and breathing through it, and I literally wondered why I wasn't more upset, like I normally would be. It was at that moment I realized that I'd been practicing calm, full breathing while experiencing discomfort in class long enough that I had developed 'muscle memory' and it was automatic response. It was one of the strangest, and most freeing, moments of this year! "When I began to practice regularly 3 or more times per week, I noticed a bunch of changes taking place. Decreased body pain, especially in my joints. I always say that Bikram yoga takes the 'old' out of my bones when my friends wonder why I practice. Cravings for healthier food and lots of lemony water. Serenity, instead of stressed, as a baseline for my mood for that day. Increased mental clarity and energy to be able to accomplish things. "I've always enjoyed yoga, I'd take yoga books out of the library when I was a kid and contort myself in my first solo practice. Then I took my first Hatha yoga group class in college for credit. Yoga helped me be a better belly dancer and helped me through long shifts as a bartender. Later on, I didn't really think Bikram yoga would be very different from all the other non-hot forms I'd dabbled in, so I bought a Groupon (hahahahahahaha!) "I went to my first class in a long-sleeve, full-legged bodysuit that I wore comfortably in dance classes. I was exhausted, dizzy, and queasy after the initial deep-breathing sets and pretty much just laid on my mat for the rest of class, trying not to run screaming from the room. It took me a month to return for my second try. It was still awful, but I kept on coming back, probably because the after-effects were so immediate and compelling. "I often procrastinate. So when I saw "Do Later Now" on BYSJ's studio t-shirts, I was irked- and also knew this was exactly where I needed to spend my time, ha! "Becoming a karma yoga cleaner at BYSJ gave me two wonderful (and unexpected) gifts. First, it has given me a sense of responsibility and belonging in a new, welcoming, beautiful studio/community. I'm pretty introverted and work with the public, so spending time in silence with other yogically-determined people was the perfect complement to my workday, especially practicing it early in the morning before I have to be 'on' for the public. "My karma cleaning committment was the 'trick' I needed to play on myself in order to stop making excuses about why I couldn't get to class. Before I was a karma yogi, I'd change my mind about going for lots of reasons: not well-hydrated, didn't eat healthy food, need to clean the house, other people need me more, blah, blah, blah. Once I had to be there, I quickly realized that I'm better in so many ways, from the inside out, that I do everything in my life better when I do yoga that day too. "Finding a studio that I could really belong to has led me to a consistent yoga practice and that has been ONE OF THE BEST GIFTS OF MY LIFE. Thank you, BYSJ!" ** Interested in becoming a Karma Yogi like Natalie? Email us!
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"About seven years ago my friend told me what a deep and awesome yoga series Bikram Yoga was for her; I had heard about Bikram before, but seeing her enthusiasm really sparked my interest. When I finally made the decision to go, I really went because I wanted to heal my spine from a car accident and in general I wanted to develop a more healthy lifestyle. I hoped to lose body fat, and build muscle and bone strength. I wanted to quit smoking. I knew that if anything would help any combination of these things, it would be reintroducing a yoga practice into my life. I had practiced Ashtanga yoga, years prior to trying Bikram and my car accident, and I was looking to try something new. My regular practice has helped me achieve all of these goals! I once suffered from three bulging discs in my lumbar spine. My bulging disks often became inflamed in other exercises she tried, and through the warmth of the heat and the progressive backward bending and aligning postures of the Bikram yoga series, I no longer have any bulging discs or discomfort in my back. "I lost close to 30 lbs that I took on after my car accident and struggled to lose before. I began to have strength and definition in parts of my body that had previously felt static. I also quit smoking. My regular practice has helped me achieve all of the goals I started with, but has moreso helped me realize that by making it an integral part of my life it helps me in many more ways! "My yoga practice has become my catalyst to overcome whatever it is that I need to work out, literally or figuratively, each day. It's amazing how the same series of 26 postures and 2 breathing exercises remains consistent, but my experience changes daily based on the external energy I bring in from outside of the hot room. "Besides the obvious physical benefits, I've also been most grateful for the spiritual, mental, and emotional growth that has come by integrating my Bikram yoga practice into my life. By embracing the uncomfortable obstacles I encounter in the hot room (the heat, my stiffness, distractions, the sweat!) I find I have great strength to take on challenges I meet outside of the hot room. Simply put: practicing this series makes me a better human! "The thing that continues to amaze me most is the reassurance I gain from the practice that BIG things are possible: that if you apply action, with patience and intention, and the willingness to fail, and try again, that anything is possible. "I am preparing to go to Bikram's Teacher Training this fall, and I am so excited! By becoming a Bikram Yoga teacher I will be able to inspire and help others heal themselves through this yoga. I want to study and know in depth the science and meaning behind every bit of the dialogue. I want to deepen my personal practice. I want to dedicate myself to Bikram yoga for life. It has improved my life so much for the better and it's time to share it with others!" Half Tortoise pose provides maximum relaxation effect by getting your head below your heart, sending freshly oxygenated high-speed blood rushing into and around your brain. It's said that 30 seconds in this posture is as relaxing as 8 full hours of sleep!
Among the numerous benefits of Half Tortoise pose:
How to do: Sit down kneel-down position with your hips on your heels. Bring your arms over your head sideways, hands-palms together and cross your thumbs. Try to keep your hips on the heels throughout the posture. Exhale breathing and go down, arms and head together. Touch your forehead on the floor, the edge of your pinkie fingers on the floor, elbows locked. Stretch your arms forward so your shoulder blades come off the spine, still trying to keep your hips on your heels. Stay for about 30 seconds and stretch, breathing calmly in and out by the nose. Inhale breathing and slowly come up with your arms and head together. Relax on your back in savasana for 20 seconds. Tips:
"I started Bikram yoga in Grapevine, Texas in June of 2015 with the 30-day challenge. I had herniated my L5 disc in my back and was in physical therapy for 6 months with no real results for the pain. A friend recommended Bikram hot yoga. Though painfully wonderful the first 30 days, the pain subsided and I began to recover. "In 2016 during a regular physical exam (after I had paused from Bikram yoga for about 9 months) the doctor informed me I had high blood pressure. He wanted to evaluate after 30 days with a recommendation of lower salt intake, weight loss and more exercise. I told him I was going to return to Bikram yoga and see if I could resolve the blood pressure issue. The following results speak for themselves: "My goals were: Lower Blood pressure (Achieved); Lose Weight 210 lbs (Close!); Heart Beat in lowest level for my age (Achieved); No prescriptions (Achieved); No alcohol, drugs, cigarettes, caffeine (Achieved); Low daily sugar 23g per day; Fun every day! (Achieved) September 12, 2016 BP 152/105 Heart Beat Per Minute 65 Weight 225 --> 30 days later! BP 116/72 Heart Beat Per Minute 51 Weight 211.6 "When I returned for my follow-up, my doctor was shocked that these results were achieved within 30 days of my September exam. He asked me how I did it. My response was: Bikram hot yoga, 3-4 times a week. Bikram hot yoga has now been added to my normal routine and I am convinced it has cured my ailments and redefined my body, mind and soul! Bikram hot yoga should be a required prescription in our medical system, for the results are stunning and life-long." Fixed Firm pose is the first in our series of kneeling postures. From the beginning you will feel a stretching or extension in your ankles, knees and quadriceps- and as you move deeper into the posture you will also stretch the spleen, lymph glands in your armpits. This posture employs the tourniquet effect right off the bat by compressing the knee joints, and as you move deeper you'll also compress the lower back and adrenal glands. Physical benefits of Fixed Firm include: improved circulation to kidneys, liver, pancreas and bowels for improved digestion; increased flexibility of knees and ankles; boosted immune system through stimulation of the spleen and lymphatic system; improved adrenal funtion by compression in the lower back, stretching muscles of the thighs, abdomen and pelvis; flushing knees and ankles with fresh high speed blood to loosen scar tissue and relieve arthritic symptoms; improved menstrual symptoms; relief of sciatica, gout and varicose veins. One major psychological or spiritual benefit of this one (especially when dealing with knee injury or tightness) is... Patience! Keep in mind it could take you weeks, months or even years to even sit your hips down between the heels. Remember that as long as you try the right way one step at a time you are getting 100% of the benefit. Fixed Firm can be challenging for athletes with tight quads and anyone experiencing knee injuries, chronic tightness or knee pain. The key to success is: take it easy, honey. This is an anatomically correct pose! It helps rebuild a natural range of motion for the knee, which is mainly a hinge joint but also does have a bit of rotation. Only go so far in the posture as you feel discomfort- but never pain- in the knees. Posture Tips
For this one it will help you to always remember one of our favorite Bikram quotes: “Do not mess with the knees. You can mess with the gods, but you cannot mess with the knees.” – Bikram Choudhury These photos were taken on Independence Day. First (the ones where my forehead is nowhere near my knee!) are what my Head to Knee and Standing Separate Leg Head to Knee poses looked like about 1 year ago, when my lower back was in continuous muscle spasm from lifting my baby the wrong way one too many times. The second photos in each pair are what my postures look like now- and also what they looked like just 5 days after my back injury.
I remember the date because I had to miss my good friends' wedding- I could not bear the pain of sitting in the car to get there. I could not pick up my daughter to hold her if she cried. For several days, I lost my independence. I could not cook my food, do my laundry, pick up a bag, open a door, or even stand for over a minute without severe pain. What could I do? I could come to yoga. And I did. I came to yoga every day for 5 days. I did very very gentle stretching. In many postures this meant I could only do the very first step or two in setting up the posture. I did not do any sit-ups. Even in the backward bending postures- and I think this part gets overlooked sometimes- I did not "kill myself," as is normally encouraged when practicing with a spine that's feeling a-ok. I got myself to the place where I could tolerate the pain, and I held it and worked my breath. My Cobra pose for example, where the instructions are to get the upper body off the floor until only the belly button is touching? I got my chin off the floor a little. Yeah. And that was my posture. It hurt! But I could breathe. And when I let it go, I felt a wash of relaxation across my back, like my back was exhaling. I wanted to share these images with you because I hope they will drive home the point our teachers are always making in class: when you're in pain you need to do less of a posture, you need to take it easy, sometimes you even need to skip a posture- and all of that is perfect. Especially for those of us who started this yoga without a specific physical limitation or pain, it can be difficult to translate what "doing less" means when we find ourselves practicing with an injury. These photos (the first in each pair) are an example of what it looks like to "do less." Notice that I didn't change a thing about the form or technique of the pose- I simply started slow and did step 1, then (maybe) step 2, etc, and stopped as soon as I needed to in the sequence. I did not concern myself with how my posture looked or felt before my injury, I just focused on what I could do right then. Since I've practiced through injury before, I knew this was the way. This yoga is meant for healing as well as for prevention of injury- depending on our goal, we need to practice in an appropriate way. I always see injuries as a gift and an opportunity to learn. Because practicing to heal injury means honing the invaluable skill of understanding and attending to my body's signals. Too much pain? Back off. Feels all right? Go for it, little by little. Too exhausted to go on? Lie down as long as you need to and enjoy the benefits of the hot, humid room. This skill can only serve me and it will never ever hurt me. If you are hurting, there is only one thing you must do to start healing: come to class! Bikram yoga works amazingly for not only chronic conditions but acute injuries as well. Do not stay home and wait until you feel better- coming to yoga will help you feel better. Using Bikram yoga for healing means coming more often and doing less. For me, one of the hardest parts of being in debilitating pain was the loss of independence. I needed others to help me do things I wanted to do for myself. So I took the one thing I could do and the one thing I knew I had to do, and I changed everything around. That's my story, but it isn't unique. It is no more than cause and effect, action and reaction. The results can be replicated by you. If you simply commit to caring for yourself during injury by practicing in a therapeutic way, Bikram yoga is sure to help you restore the independence of pain-free (or at the very least, pain-reduced!) living. And that is something worth celebrating! After focusing on the lower back with Cobra, the upper back with Locust and the middle back with Full Locust pose, our Spine Strengthening Series concludes by tying it all together with a Bow! A Bow pose, that is: Dhanurasana. ;) In Bow pose, we practice keeping a good tight grip on the feet while kicking the legs up and back to move the total spine into a backward bend- against the force of gravity! Sounds purty impressive, doesn't it? It sure is, and here's why: Bending your spine backwards using your strength counter-balances the many forward-bending positions you put your body in throughout the day. This helps to straighten out your spine, which improves posture and relieves or prevents back pain. Holding your feet from outside while you kick causes the rib cage to open, improving pigeonchest and permitting maximum expansion of lungs and increased oxygen intake. Balancing on a stretched-out belly while compressing the back improves function of the intestines, liver, kidneys, and spleen. But that's not all: Back-bending revitalizes the spinal nerves by increasing circulation along the spine. Bow pose strengthens abdominal muscles, upper arms, thighs and hips while developing flexibility of the scapula, latissimus dorsi, deltoid, and trapezius muscles. Improved posture, pain prevention and relief, strength, flexibility- all that in just 20 seconds at a time. Not too shabby, eh? TIP: "What if I Can't Get My Feet??" If you are unable to grab both of your feet (yet!) that is perfectly normal. It might be a stiff knee, back or shoulder that's limiting you. Simply keep coming and trying the right way- your body will open up in time! Here's how to start:
“My first Bikram yoga class was in New York City about 16 years ago when a friend invited me to share in her new obsession. One day after work I jumped on the subway and made my way downtown to Chambers Street with just enough time before class to chug a Starbucks latte… I didn’t know anything about this hot yoga! Halfway through the standing series I ran out of the room and threw up in an aptly placed trashcan by the studio door. “It took me a couple of years to gather the courage to go back, and this time I knew how to better prepare for class. I came hydrated, went to find peace and some relief from the stress NYC provided with unlimited generosity. I walked into class angry, grumpy, tired and walked out of class serene and sweaty: I was hooked! “For me, Bikram yoga is primarily my mental health medicine. Sure, it keeps me toned and focused on healthy eating, but what it really does is reorganize my energy and keep my brain and body in balanced, optimal working order. One class solves a design problem, another class offers forgiveness or releases sadness, some classes cultivate joy or compassion, or sometimes it’s just the sweat that washes away the day. “Recently I was surprised to receive physical healing for my body. This is what most people proclaim as their primary benefit! But, because I’ve never had injuries, I didn’t seek yoga to heal my physical body. This past winter (probably from the stress of driving in that dangerous winter weather) I experienced great sciatic pain. The pain disturbed my sleep, distracted my work, and was overall exhausting. During my 30-day-yoga-challenge, I worked through the pain, gently stretched the sciatic nerve, and used the meditation of class to help relax the spasms of muscles surrounding the nerve. The pain has gone away! This past spring I ‘threw my back out’ from sitting in a 3-day conference. I could hardly move I was in so much pain. I came to yoga every day for a week and each day the pain was reduced and my range of motion was increased. “What is magical is how Bikram yoga gives me what I need each class. Each day is different. Bikram yoga is unconditional in offerings and I am always finding more ways to appreciate and learn from my practice. As teacher Bill says: “You are your best teacher!” Using Bikram yoga to feel better requires that I listen carefully to how my body speaks to me. I am learning how and when I can be my own healer, or to work in concert with other modalities of healing. “Here at Bikram Yoga St. Johns, we are all part of a community of positivity and joy! This studio is unlike any other studio I have practiced in. Here we are all equal, all included, we are all working together to be our better self, we are open, vulnerable and strong together. Being part of this community is one of the most special gifts I have received this year and I thank you all for being here with me! See you in the hot room soon.” BONUS: Charlotte is our cuurent featured artist at the studio! Check out her colorful, joyful prints on your way to the yoga room today... Well. The sun is (indeed, finally) on it's way home to Portland and (probably!) here to stay for a while... Especially after the long winter we've had, it can be tempting to let summer's adventures take the place of your indoor sweat sessions. But! Stepping up your practice specifically during the warmer months can actually help you maximize enjoyment of everything you do this summer. Here are just 4 ways how:
Now that you're super pumped to stick with your Bikram yoga routine this summer, we've got just the thing to keep you on track: the BYSJ Summer Challenge! Find out details here... I had been working construction over 25 years when in 2009 I fell off a 2-story building. I shattered my coccyx and herniated 3 discs in my spine. I was looking for pain relief of both cystic nerves being cut off, and I wanted something other than pills. That's how I found Bikram yoga. Eventually I did have 3 back surgeries to fix my spine. I used the yoga as my physical therapy throughout the process. The first benefit I experienced was to finally sleep all night without my back pains waking me. In fact, the surgeon watching my progress now sends his patients to Bikram yoga as a result of what he saw in me! Pretty cool. The surgeon said I could not even think of working for at least 12 to 18 months after surgery. But 10 months after my last surgery I was in the hot room almost every day, just doing the best I could. By this time I knew very well what this yoga could do, and I wanted to share it with as many people as possible. I attended Bikram Yoga Teacher Training in California and graduated in Fall 2011. Since then I have been a resident of the Pacific Northwest in the summers and a traveling teacher in winters ever since. I firmly believe in the healing power of our yoga. It's not a quick fix, but with consistent practice it works. And I don't mean only healing physically- but mentally and emotionally, as well. I know firsthand the results for the body are more important in the practice than how deep into a posture one can get. I mean, my first backbend was literally being able to stand up straight! When teaching, I like to focus on the moving meditation of our practice, proper form, stillness in and in between postures and the breath. Because that's what really matters. Where we start is not important. What is important is just to start and let the yoga prove itself to you as it has for so many others. Don't miss Bill's class this summer at Bikram Yoga St. Johns! Check out his teaching schedule here. |
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