While returning to your Bikram Yoga practice may not be the hardest thing you've done this year it can be a challenge to get back into your routine after a hiatus.
PLUS you might be making it harder without even knowing it!
Don't do that.
Here are 3 blunders to avoid when re-starting your yoga practice post-break:
1. Practicing exactly like you used to
The reality is, until your first class back in the studio (unless your "quarantine project" was building a sauna in your garage) you have not done Bikram Yoga in 105 degrees in at least 7 months. And you've probably never done it in a mask!
If you come in going "balls to the wall" you may find yourself in final savasana around party time. Instead, EASE back into your practice by... lowering your expectations.
One way to try is doing the 1st set of each pose very gently (seriously, 10% of what you think you can do) and hold it still and breathe. If you feel strong, try doing a little bit more in the 2nd set.
Instead of trying to do a "deep" posture or even the whole posture, try doing 1 step at a time with your most perfect technique. Your body has been through a LOT lately (even just sitting long hours at a desk can be traumatic!) It's not kind- or fair- to ask it to perform like it did back when you were attending yoga several times a week.
Approaching your practice in this patient and measured way will help you build strength and stamina- and reconnect your consciousness to your body in a way you haven't done in a while!
Backing off on intensity always provides an incredible opportunity to learn so much about the pose, the yoga- and most importantly, about yourself.
2. Not drinking water, because face diaper
Maybe it's just us, but the team have noticed ourselves drinking WAY less at the studio now that we've got masks on (and kombucha is no longer on tap!)
Especially if you wear a mask throughout the day, create a habit of chugging at least a 16-24 oz glass of water first thing in the morning when you wake up. You'll be ahead of the hydration game before you cover up your piehole.
P.S. We now have SOMA Kombucha in bottles! Grab one after class and take it with you. Did you know the Concord Grape Rii is caffeine free? Refreshing and hydrational (yes that is now a word)
3. Not involving your peeps
One of the biggest mistake we make as individualistic American cowboys (or cowgirls or cowpersons) is believing we have to go it alone.
If being trapped home alone for months has taught us anything, it's how much we gain from being with others. Returning to your yoga practice is no different. Studies have even shown that people tend to exercise more regularly when they have an exercise partner!
Making plans for a "yoga date" can be the best motivation (and hey, we've made it super easy to socially distance in the hot room.)
Send a yoga buddy THIS LINK to get their 1st month for $50!
Did these tips help you rock your return? Let us know!
Hydration doesn't end with water!
Bone (or boneless) broth is a delish way to stuff a bunch of veggie goodness into your body- without even having to chew.
Any time we get a rotisserie chicken from the store (organic of course) I save the bones (all of 'em) in a bag in the freezer for future use in stock. You can also purchase beef, and turkey bones frozen from most stores. If you are making vegetarian stock, just skip the bones, it’ll still be scrumptious!
You can also use this stock to make a ridiculously easy Cauliflower Soup.
So, you took your first Bikram Yoga class. You were proud of the achievement, but... later that day, you felt awful!
Here's what you thought right away: maybe you should never do Bikram Yoga again. Maybe you just can't take the heat.
Not so fast.
The thing is: after one class, you can not really know whether the heat- or anything about what you did in yoga- was the cause of how you felt later. Think of it this way: no scientist would ever perform an experiment one time and say they have conclusive evidence to support a claim!
It could be that you had a virus, or you ate something that didn't sit well. It could be that you were not as well-hydrated as you thought. (Most of us don't drink enough water throughout the day.) Or maybe how you deal with stress in your life has been affecting your body in some way you were not aware of- until you put your body in the heat.
We can feel ill for so many reasons!
So, if Bikram Yoga doesn't make you sick, why am I even writing this blog post?
Unless you have a very specific medical condition like being allergic to your own sweat, Bikram Yoga is most likely not going to make you sick. (And it may just help you solve a whole slurry of medical problems.)
But the heat will make you uncomfortable. Which makes it an easy scapegoat for all kinds of sensations.
I'm writing this blog post because: I get it. Those first few classes can leave you feeling a whole mess of feelings, and not all of those feelings are always pleasant. But nothing you do which is transformative will be pleasant all the time.
The body is wired to seek comfort, and the mind is wired to seek bliss.
The hot environment of Bikram Yoga is meant to be stressful on your body. By putting your body under stress, you create change in your body. (Note: stressful does not mean dangerous. 105 degrees is not a dangerous temperature for a person to be in for 90 minutes.)
Doing yoga in a hot room is like looking in a mirror through a magnifying glass: your experience in the hot room shows you (in BIG size) what you have been doing- or not doing- to care for yourself throughout the previous hours, days, weeks or even years.
For example: if you are a smoker, you may have trouble with breathing in class. Guess what? That does not mean Bikram Yoga is bad for breathing. Bikram Yoga is just showing you the effects of you being a smoker. (For this reason, many of our regulars credit Bikram Yoga with helping them quit smoking.)
After your first class, I'll bet you'd never done anything like it before! (You might have even exclaimed exactly that to your teacher or a friend: "I've never done anything like that before!")
Like anything new, you have to give your body time to adjust.
It is perfectly normal to have a headache or feel tired after your first or even first few classes, especially if you had been dehydrated when you came in! Did you know that if you felt thirsty during class, it probably means you were already dehydrated?
Feeling depleted can be due to irregular breathing or holding your breath, which can definitely be a thing among first-time Bikram yogis. (When we concentrate on learning a new routine, a common tendency is to hold our breath while we focus hard on what we're doing.) Involuntary breath-holding puts strain on the muscles and nervous system.
The good news is, by practicing awareness of breath and conscious breathing exercises (as we do in Bikram Yoga) you can regain control of your breathing and normalize your breathing patterns. And because we do the same sequence of poses every time, you will quickly learn how to pace yourself during the class. While the yoga never gets "easy," you will get better at handling it.
Tension headaches or migraines can be triggered or made worse by dehydration. If you experienced one of these following your first class, it is likely that poor hydration is to blame. You're not used to sweating this much! Not yet, anyway.
To handle headaches or migraines, up your water intake throughout the day by several cups, even on days you are not practicing.
To handle feeling tired, rest and breathe. These are good rules for life, and great rules for your next class too.
By the way, did you rest during your class?
Maybe you didn't know it was ok to take breaks. (It is.) Now you know! I'll bet that if you take more breaks during your second class, you will feel a million times better afterward.
But it's SO hot...
Our yoga room is heated to 105 degrees, a temperature which many humans in the world live in for weeks or months at a time. There is nothing "unnatural" or "extreme" about this temperature for the human body.
The difference, people who live in hot climates are acclimated, and we in Portland are not.
But your body has not evolved so incredibly much since your ancestors who used to tough it out through all kinds of weather with no air conditioning! While it may take a bit of practice, you can definitely handle 90 minutes in heat equivalent to a summer's day.
And if you think you can't, you should definitely try. How else will you find out how truly badass you are?
When you first begin doing Bikram Yoga, it does take time to acclimate to the heat. This is why we recommend practicing often as possible when you first start. At least 3 times your first week is the best, but do more if you can. The more often you come at the beginning, the quicker you will acclimate.
Another factor in feeling awful after yoga could be the clothes you wore to class. Check out this video we made about which clothes are just plain wrong for Bikram Yoga.
If you felt so, SO hot in your sweatpants, try wearing shorts next time. Trapping your body heat in layers of baggy clothes is just a totally bad idea in 105 degrees. You wouldn't wear a bikini out snowshoeing, would you?
Students often tell me when I say this, "oh, I know I will feel cooler- but I don't like to see my [thighs/ cankles/ gut) in the mirror.") I get it. I was that girl in a sports bra, tank top, tee shirt AND a long-sleeved shirt in class.
I thought I was fat and ugly, and I thought I could hide.
Over time I learned I was wrong about all those things. It turns out I was not fat, I was not ugly- and I could not hide under the bright lights of Bikram Yoga class. Little by little, I shed my layers. I began to feel cooler and better. More importantly, I began to love and appreciate the body I saw in the mirror.
Self-loathing is not a good excuse for making your body suffer.
What I want to leave you with is this: give this life-saving yoga system an honest try. Try to do 10 classes in 1 month. (The studiowide yoga challenge starts on Monday!!)
Or if that even seems like too far in advance to plan, just make up your mind to do 3 classes this week. If after that you totally hate it and don't see any reason to continue? Don't continue. At least you really gave it a shot.
Use the tips from this post: hydrate, dress in small close-fiting clothing, and make sure you are breathing calmly through your nose throughout the class. I bet you will feel so much better, and I bet you will start loving your life more too. Let us know if you do!
If you're a heavy sweater (not the wool kind!) or practicing a lot (shout out to our 30 day challengers!) you may need a lil' sumpn' extra to replenish the electrolytes you lose from sweating. But first: what are electrolytes, anyway?
UPDATE: in addition to Elete (and coconut water of course!) BYSJ now proudly stocks Superieur electrolyte powders. We love their fresh flavors and their "farm, not pharm" ethos.
HHY Founder, Yoga Business Coach, yoga-doer and life-lover, Kay Afif!