Bikram Yoga at Home
Maintain 100-105°F room temperature or body heat because the heat prepares the body for stretching and opens its pores for releasing toxins. Choose a room for yoga practice and heat the room by using a space heater. If you choose a bathroom that has a tub, fill the tub with hot water, which will keep the room hot.
Can’t heat a room? Then wear clothing that will keep your body sweating throughout your yoga session, but avoid T-shirts and other loose-fitting clothes because they can hinder movement.
Can’t heat a room or your body? Then please move more carefully and slowly while breathing more deeply as you move into the yoga poses. The next tip only applies to people who can heat a room.
Wear comfortable but minimal clothes such as shorts or a swimsuit for men and an exercise top (e.g. sports bra or tank top) with shorts or a swimsuit for women. Again, avoid T-shirts and other loose-fitting clothes because they can hinder movement.
Prepare the following:
- 1-2 space heaters
- Thermometer to check on room temperature
- Yoga mat
- Large towel to cover yoga mat so you can avoid slipping
- 1-2 washcloths
- Bottle of water
- Bikram’s Beginning Yoga Class CD or cassette tape if you prefer audio instructions
- Body-length mirror so you can see your poses and adjust them if needed
- A time frame for rest/sleep after your 1st yoga session because some people have reported feeling disoriented and/or tired after their 1st session (this is a sign that the body has begun to cleanse itself)
Eat before practice only if you can finish eating 2-3 hours before doing yoga so your body can digest the food. Recommended foods are raw veggies and raw fruits because they’re easily digestible. If you eat a meal of raw and processed foods, then eating raw foods 1st may help your digestion. Starting your yoga session on an empty stomach is best because if you feel nausea, a full stomach could worsen it.
Drink before practice by hydrating your body comfortably with drinking water starting from several days before your 1st yoga session. 1 hour before your session begins, take smaller sips of water to avoid filling your stomach and to avoid needing to pee while doing yoga.