Unique System of Yoga – Bikram or Hot Yoga while Pregnant
Bikram yoga is also known as hot yoga. The author of this methodic is Bikram Choudhury. Bikram yoga can be practiced in those schools which have international certificate.
If for some reasons the school wasn’t attested, “bikram” is usually replaced with “thermo” or “hot” yoga.
Unlike any other types of yoga asanas in bikram yoga are practiced in a hall with +40º С temperature and 40% humidity. As far as you are doing yoga in extreme conditions, muscle loading and training effect increases.
What is Hot yoga (Bikram)?
Bikram or hot yoga is ideal for those who prefer yoga instead of gym. It helps to lose weight and get rid of cellulitis very fast. Moreover, it is aimed at health improvement.
Bikram is also perfect for health recovery. As the result of complete warming up, all pains which were caused by injuries and sprains, leave.
In addition, high temperature (together with asanas) improves blood circulation. That’s why bikram yoga is believed to be peripheral vascular disease prevention.
This practice can be also recommended for those who want to get rid of bad habits. The point is that at some moment of time a person doesn’t want to poison his body after training so hard.
If you have decided to start doing bikram yoga, you have to forget about regular sport wear. Because of sweating you will feel more comfortable in a swimming suit or sleeveless sports shirt and shorts.
Before classes try to drink as much water as you can (at least 2.5 liters). But don’t drink just before training – full stomach will not let you do asanas in a right way.
Trainings during pregnancy
Now let us speak about one more interesting topic – connection between hot yoga and pregnancy. If you have never tried bikram yoga before, it is not recommended to start Bikram yoga during the first trimester of pregnancy. But you can try it during your second or third trimester.
Is hot yoga safe during pregnancy? There is no definite answer on this question because everything depends on health conditions. That is why before starting bikram yoga, you have to get specialized medical consultation.
Here are some advices if you want to start hot yoga during pregnancy:
- start practicing only after you learn all poses and get guru’s guidance;
- if your doctor doesn’t mind, you can practice until your labor;
- let your yoga guru know that you are pregnant;
- listen to your body to understand what it wants;
- place your yoga mat closer to the door and if you feel that you need to open a door or go out, do it;
- if you are bending forward, separate your feet.
Basic bikram training consists of 26 asanas. Padangusthasana, sit up, trikonasana, pavanamuktasana, dhanurasana, supta virasana, ustrasana and ardha matsyendrasana are not recommended for the pregnant as they push belly and may be dangerous for future mother and her child.
Dandayamana janishurasana, dandayamana dhanurasana, tuladandasana and tadasana are excluded as they are aimed at keeping balance. Here are poses from Bikram yoga pregnancy series.
First, find comfortable position for yourself. Then take a deep breath filling your lungs with the air and exhale slowly.
Keep breathing for 2-5 minutes. Pranayama helps to calm your mind down, enhances mood, and improves blood circulation and concentration.
Ardha chandrasana (half moon pose)
Stand straight, separate your feet the way you can feel comfortable and stable. Exhaling bend sideway and stay in this pose for 10-15 seconds. Change sides.
After that, exhaling bend forward. This pose helps to get rid of back pains, strengthens legs and spine and stretches legs.
Stand straight, separate your feet the way you can feel comfortable and stable. Stretch forward your arms and hunker down the way your pelvis to be parallel to the floor.
Keep this pose for 10—15 seconds. This pose strengthens legs, stretches ankles and stimulates abdominal cavity organ function.
Stand straight and keep your feet together. Bend your knees a little to create a right angle with your back and legs. Swirl one hand around the other.
Focus on your upper body stretching. Keep this pose for 15-20 seconds.
Dandayamana bibhaktapada paschimotthanasana
Stand straight and spread your feet as much as you can. Exhaling bend forward and down. Grab your feet. Breathe deep and slowly, relax.
Later you can put your arms on the floor. This pose strengthens and stretches spine and legs and stimulates abdominal cavity organ function.
Dandayamana bibhaktapada janushirasana
Stand straight and move your first leg back and the second forward to create right angle with your legs. Put your hands behind your back (it would be better to make prayer position if you can). Focus on your breathing and keeping your spine straight.
Lie on your left side the way you feel comfortable. Relax.
Lie on your back. Keeping your legs together and hands along sides arch your back. This pose strengthens spine and stretches chest.
Stand in a four standing position, lift your right hand and left leg up. Try to keep your pelvis parallel to the floor. Avoid twisting.
Keep this pose for 10-15 seconds. Relax and change your leg and hand. This pose strengthens back, arm and legs muscles.
Poorna salabhasana (full locust)
Stand in a four standing position. Move your right knee forward and place it between hands. Straighten your left leg, your heel should be like it is looking at the ceiling.
By lowering your pelvis down move your left leg back. You may feel that you need to move your right foot to the right side. Do it.
Lift your body up, place your arms on the floor to feel stable. If you are experienced enough, you may place arms extended sideways. Keep this pose for 15-20 seconds and change legs.
Ardha kurmasana (half tortoise)
Sit on your feet opening knees as much as you can. Exhaling lift your body up and lift up your hands. This pose stretches chest and legs and strengthens arms and spine.
Stand in a four standing position. Arch your back up. Keep this pose for 10-15 seconds.
Arch your back down and repeat. This pose stretches spin and normalizes hormone balance.
Janishurasana and paschimotthanasana
Sit and open your legs as much as you can. Keep your back straight and try to stretch forward and down.
Don’t push yourself, move slowly. This pose stretches legs and lower back and improves blood circulation.
Sit the way you feel comfortable. Put your hands on your belly. With smooth and slow breathing try to make a contact with your baby.
Send all soft words of your heart to your baby. Surround it with your love. Realize and feel what happens.
In this part we present to you a short video with modified exercies from Bikram yoga for pregnant ladies from specialist:
Is bikram yoga safe during pregnancy? Bikram yoga doesn’t have too many contraindications but before you start practicing, visit your doctor.
One of the basic contraindications is having heart or vessel disease. Don’t get upset: if your disease is not too serious, it might be possible to choose less intensive type of yoga.
It is also not recommended to do bikram yoga if you have asthma. One of the basic risks of hot yoga while pregnant is breathing problems because of intensive exercises. That’s why for those who have respiratory disease, there are different types of yoga.
When having periods or gynecological disorders bikram yoga is contraindicated. High temperature may cause intensive bleeding and make inflammation worse if there is some.
ARVI and flu are in the list of temporary contraindications. Diabetes can be one of the contraindications as well – everything depends on diabetes complication. During bikram yoga practice blood sugar level can get lower or rise.
Overall, as you can see hot yoga or Bikram is safe enough while pregnant, but keep in mind that every health is unique and you need to get proper consultation with a doctor. Furthermore, we recommend you to practice hot yoga when pregnant with well-qualified instructor.
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