The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Busting Some Big-A$$ Hot Yoga Myths
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in reply to: Bikram at Home – anyone use a SAUNA heater? Advice? #9686
Hi there,
I think I remember one of the other forum members said she practices at home in a converted sauna…you might be able to search the forum to find her post and see if she gave any details. There is also this thread: https://www.hotyogadoctor.com/index.php/site/forum/viewthread/1394/
Good luck!
in reply to: Barkan and Bikram – I am confused, I think. #9671I was curious about this too awhile back, and looked into it. Jimmy Barkan trained under Bikram and was one of his senior pupils, from what I read. He apparently founded his own method based on the Bikram series–but I never could find any good details on the actual postures he does. Some photos on his site would suggest that they do other/additional postures, while some look identical to the ones in the Bikram series, so there does appear to be some overlap.
The Bikram series is the same 26 postures and breathing exercises done in 90 minutes. It is supposed to be the same class no matter which studio you attend (as long as the studio has “Bikram” in the name). There are other general hot yoga studios that don’t necessarily follow the sequence exactly and the classes may be different lengths–they don’t have to follow the script if their studio doesn’t have “Bikram” in the name. I don’t know if Barkan follows a similar regiment to Bikram (eg the same postures every time) or mixes it up more like other hot yoga studios…it would be great to hear from someone who has tried his method!
in reply to: Source for Himalayan salt? #9657Thanks Gabrielle–yep, I am in the US. I will look around and see if I can find it locally. We don’t have any co-ops or whole food stores in my immediate area, but certainly closer to the city there are many. Our local grocery store has sea salt, which we use, but I thought it might be fun to try different types. I will let you know what I come up with! Thanks again 🙂
in reply to: tall man's trouble in cobra #9646Hi Andrea,
Thanks for your reply. My husband tied this modification and found that it did help. I also noticed that the tops of his feet were much less red and irritated after class, so thanks for the tip!
He doesn’t use his hands to push up in the pose–he does use Gabrielle’s method to bring the tops of the fingers down a little below the tops of the shoulders at the start of the posture (such a great tip!!)
I asked him about whether his feet hurt in other poses, and he said it doesn’t hurt in fixed-firm, but any posture where he sits “Japanese” position aggravates his feet. He has really high arches, and I think they just get compressed more than average when the tops of his feet are on the floor.
Thanks again for your help!
Hi Lindsey,
I didn’t have too many night sweats, but I did notice that after doing Bikram yoga for awhile I started sweating more in general even after light exertion. My husband and I used to go ballroom dancing all the time, and I would sweat, but not that much. Then we went dancing after several months of regular Bikram practice…it was amazing, we were both soaked as if we had just left the Bikram studio! We just assumed it was our bodies re-calibrating for how to deal with the exertion.
in reply to: Why did you join hot yoga? #9618Back when my first son was still a baby and I was about a month away from defending my PhD, the stress was starting to getting to me. I found BYSJ online and saw the 10 days for $20 package for beginners and thought it was a good deal. I went to my first class and absolutely hated it while I was in the room–I struggled alot with the heat. I just kept telling myself that all I had to do was finish the class and then I would never have to go back. Then, while resting in my car after class, I noticed how deep and slow my breath was…I realized I hadn’t taken a proper breath in years…it was simultaneously scary and exhilarating, but mostly it just made me feel hopeful. So I came back the next day and stuck with it.
in reply to: Bruises on hip bones #9580I also had bruises on each hip in the first few months–like the size of a quarter on the front of each hip bone. I initially tried folding/doubling my mat up under my hips, which helped, but I often got scolded by teachers for the “disruption” 🙂
One thing I was doing that may have contributed to the bruising was opening my knees too wide. I notice that now that I focus on not letting my knees open as wide (e.g. keeping them closer to hips width), it is easier for me to keep forward on my abdomen with less pressure on my hip bones. I cannot bend my back nearly as far when I do it this way, but my instructors have said it is better to keep the legs/knees in and that eventually the flexibility in the back will come. Anyway, I haven’t had bruises since I started that modification, so maybe give it a try? Good luck!
in reply to: No Shoulderstands? #9137Hi,
I could be wrong, but I thought some of the postures (like tortoise) produce the same effect as inverted asanas without the risk of neck injury.
in reply to: need neck relief!! #8999Hi Andrea,
Thanks for the help…hopefully I can answer your questions:
Q: can you please clarify for me whether, in normal circumstances when you don’t have someone holding your feet down, if you feel your legs and feet more inclined to lift up?
A: yes, I feel my feet want to come up off the floor. So to avoid that I try to center my body weight further back toward my feet so that it is not so much over my knees. I also tried a tip from Gabrielle on another post to put a little space between knees and forehead. This helps me feel less like I am tipping forward.Q: While you are at it, could you also specify for me where you feel the strength in your arms while in the pose right from shoulders, through biceps, triceps, wrists and hands?
A: I don’t think I have ever gotten the arms correct on this pose! I finally figured out to begin pulling right away to get the curve in the spine even before bending forward. This uses mostly biceps. But then when I am in the posture with my head down I feel very little sensation in my arms–no contraction or stretch. I have never really been sure how I would pull in that position, it just feels awkward. I feel a nice stretch along my entire spine. I think I am getting that stretch by lifting my hips up and forward and contracting my abs in to push my spine into a curved position. My arms just kind of hold me in place.Q: Also, where exactly do you feel strain/compression/pressure/stretch from your hips/bottom right up through your back, shoulders, neck to the top of your head?
A: Although I injured myself in this posture, it is not uncomfortable to do this posture now. The main posture that bothers me is pranyama and to some extent back bending in half moon (eg tilting my head backwards is what feels bad). In rabbit I feel a stretch along the entire spine. It is not localized to the upper or lower spine per say. I don’t feel a stretch in my hips or shoulders. Maybe a little stretch in the rhombiods, though.in reply to: need neck relief!! #8970Hi Andrea,
Thanks for the reply and the modification–it does make my neck feel less vulnerable and I will give it a try in class next time.
When I injured my neck, the teacher was gently holding my feet down to the floor. Since I didn’t need to use my own strength to keep my feet and legs down, my curved spine was able to go farther forward and upward than ever had before. (Normally I needed to keep more of my body weight over my legs/feet to keep them from coming into the air). As I mentioned, the stretch felt great at the time, but the next day I couldn’t move my neck. I don’t remember putting extra weight on my head or turning my head–I knew those things were poor form. I just went way further in the stretch than I should have, and something got overstretched.
Keeping the feet and legs down in rabbit is hard for some people (as I have read in other posts), and I should have worked up the strength to keep them down on my own before worrying about the rest of the pose. So many (all?) postures are like that!
One thing this injury (and other minor ones) has really shown me is that every word of the dialog matters, and there are no short cuts. And, if I don’t have the strength to do part of a posture correctly on my own, then I am not ready to progress further in it yet. Like they say, it’s a practice.
Thanks again for your suggestions and your time!
in reply to: feet a cause for lower back injury in this pose! #8658Actually, you’re right–Gabrielle has a whole video on how to use your feet correctly! It’s on this page and it’s the third video down. It helped me in all the standing postures. In addition to distributing the weight correctly, she also points out that people tend to “sneak” their standing foot toward a more turned out position ever so slightly in the one legged balancing postures…it make it easier to balance but is incorrect technique. I was definitely guilty of that one!
in reply to: Nerve Damage? #8639I am curious if your doctors thought the back bends were causing the thinning of the discs?
Re the numbness in your hand, sometimes I get tingling in my left hand like pins and needles. It happens on and off throughout the day, and especially at night while lying down/sleeping. I wondered if I wasn’t doing half locust incorrectly. I noticed that when I push against the floor, I actually put most of the weight into my wrists instead of my hands… For some reason the pose is much harder if I engage my hands. I have started trying to focus on doing it correctly, since I worry I may have been crushing the nerves in my wrist. Do you every have issues with that posture, or is it just the back bends?
in reply to: Severe Pain and Immobility #8634Hello to you both–these are really scary stories for sure. The loss of mobility and motor coordination is very frightening, and I wish both of your spouses quick and complete recoveries.
I have read some threads on this forum about other people who were treated for dehydration, and I also saw a man in my class get heat cramps related to dehydration. It does seem to be extremely painful–he was writhing in pain. One thing many of the people on the forum recommend is to drink fluids with electrolytes (e.g. drinks with potassium like coconut juice or sports drinks) before and after class, to help restore the balance of ions to the cells. Others have suggested getting blood work to check for deficiencies.
But beyond that I would really be interested in hearing what Gabrielle has to say about this. I am interested as to whether she thinks this sounds like acute dehydration (like from one really bad day and tough class) or the cumulative effect of dehydration mounting over the course of several days. Gabrielle, have you seen this type of thing before, and are there early warning signs to look out for?
in reply to: Lower back and hip pain #8471I had a touch of that back pain when I started too–I had a sore almost pinching feeling right at the lower back during backward bending. A teacher told me the pain was from too much compression in the lower vertebrae of my back, and recommended to focus on lifting my rib cage up and back instead of collapsing into the back bend. Basically I think I was “hinging” at the lower back with a mostly straight upper back, whereas she recommended creating the arched half moon shape with the whole spine equally. So now I think of trying to stretch up first and then go back like I am arching over a tall railing or fence by extending all my vertebrae fully upward and then leaning up and back. I can’t go back nearly as far using this form though, but at least my back stopped bothering me. Hope this helps you!
Hi Herman,
Reading this forum I have seen that everyone has really different experiences, especially in the first week/month! And beyond that the practice continues to evolve over time. For me, I noticed that it got easier to complete the postures without sitting down as much after about my 3rd class, but it never became easy. I still have tough weeks occasionally after 11 months. The best tip I have for beating fatigue is to do a class at 25-50% of your maximum effort. You will stretch all the lactic acid out of your muscles without working them too much more, and the next morning should feel sublime!
Re emotions in the first week/month, I don’t remember feeling cranky, but certainly I felt exhausted, elated, sore, hopeful, and relieved. And so, so grateful that I had found the yoga. I think it stirs up different things for different people. Stick with it and let us know how it goes 🙂
in reply to: arthritic knees – form questions #8224hmmm, well I am definitely a doctor or an expert, but I would avoid anything that causes that much pain unless you have a doctor familiar with your individual injury tell you it is ok to do. I did follow one instructor’s advice about pushing through some neck pain while I was on the mend from an injury, and after that class it took another 1.5 months just to get back to where I was before that class! So I am pretty skeptical about “pushing through pain” now!
in reply to: anyone read this article? #8223And to me – one of the best parts of the practice is learning to focus – to stop paying attention to the people around you and what they are doing (or wearing). If you are going to check out and/or judge other students wardrobes, or to show off your own, you are missing the point, I think.
I couldn’t have said it better myself 🙂in reply to: Extreme soreness and fatigue #8207I went through a similar experience in my first few (~4) months going 3-4 times per week. One thing that helped was buying a foam roller to help massage my back and hamstrings between classes. You can get them at REI, and the one I got came with a DVD showing how to use it. I also agree with the person who suggested doing back to back days (if you can work it in your schedule). Take the second class really easy–don’t push much and be gentle. The postures may help clear out the soreness.
in reply to: benefits to running #8203I used to run for exercise and even followed a marathon training schedule for awhile (but never did the marathon)…I’m not a great runner. I’m pretty slow and running never felt “natural” to me, though I still enjoy it. I have run a few times since starting Bikram. I noticed a few big changes, including that it was easier to keep good posture (I think I used to slouch slightly when I ran) so breathing became alot easier because there was more room for my lungs to expand. The pranayama helps with that too–it really increases pulmonary ability by stretching the lungs. I can also run much faster during sprinting now.
in reply to: Heart rate high, need to take Savasana a lot. #8166These are some great comments–the only thing I can add is to watch Gabrielle’s video on breathing techniques on the free video part of this webpage. She describes the “correct” way to control breathing rate during class by using your throat–basically you get the benefits of pranayama without the snoring sound 🙂 It truely transformed my practice and I am so glad I found it. It has really helped me work through the heart rate issue and also to keep my mind from wandering during savasana.
Also, my husband is in very good shape but has to sit out many sets or even whole postures most days. He has been going 3-5 time a week since august. So, I don’t necessarily think it has to do with being “out of shape”…more likely it is just about needing to learn how to avoid the heart rate raising so high, like you mentioned, by stopping early and breathing as Gabrielle describes in the video.
in reply to: Wedding ring is breaking my concentration #7999Well, with continued practice eventually it won’t take as much effort to lift the leg and keep your hands in the grip, and then the ring issue will be resolved. It is a really hard posture in general, and I am sure that most people have certain aspects that distract/limit their progression. I definitely have the “if only I could fix … then the posture would be better” mentality sometimes, but just as soon as one thing resolves another is there to take its place. One of my instructors always says that’s why it is called a “practice,” since you’re learning how to work through these things.
in reply to: Extreme hair breakage #7994Gabrielle is right that a proper diet supersedes all else. I’ve been a vegetarian since I was 12 (I’m now 30), and had to give up dairy while nursing my baby–this forced me to start eating *a ton* of soy beans (edamame) to get the protein I needed. My hair grew several more inches and got stronger and thicker, which is strange since women usualy lose hair after giving birth. Now I make sure to get high protein and vitamins from natural food as well as multivitamin supplements.
So, now I have waist length hair and have had to play with my routine due to Bikram. Initially I wore it in a bun at the crown of my head, but I did notice breakage. Wet (including sweaty) hair breaks really easily, so to avoid any tugging I switched to a braid, and I noticed many women at my studio do the same.
On days with Bikram class I shampoo thoroughly (scalp to ends) to get all the salts from the sweat out of my hair. Salts can also lead to breakage by building up and over-drying the hair. I dilute and lather my shampoo before applying it to avoid putting full strength product on my hair. You can spend alot on shampoo (Redken “All Soft” is my favorite vice, available at beauty supply stores and hair salons), but I typically use a cheap “daily” formula shampoo most of the time. Suave makes a good one, about $2-3 per bottle. I then use a liberal amount of conditioner. I never comb my hair while wet. I towel dry and then blow dry my hair while it is still all knotty from washing and then comb it once it is mostly dry–surprisingly it works pretty well.
On days with no Bikram class, I sometimes do a “conditioner only” wash…just using water to massage my scalp clean and then put conditioner on the ends of the hair. Alternately, if your hair is too oily to skip shampooing, consider diluting and lathering a small amount of shampoo in your hands and use it to wash only the scalp, avoiding the ends of the hair. Then let the shampoo rinse through the ends when you rinse with water. This allows the ends of the hair to retain some of your natural oils. Follow with conditioner.
You can also play with jojoba oil, and Vo5 makes some really nice hot oil products that leave the hair so soft and silky and not at all oily–it’s well worth the cost (a few dollars once every week or two). I also use a wide tooth comb and a boar bristle brush; wire brushes (especially the kind with knobs at the end of the bristles) can snag and break long hair. Hope this helps 🙂
in reply to: LOVE HOT YOGA, BUT……. #7893Kudos for sticking with the yoga. I started in May and have also noticed that the effects are not always the same all the time–sometimes I can identify the benefits (some weeks good for toning and flexibility, some better for concentration and stamina), still there are other weeks where I can’t tell what, if anything, is improving. Still, I never doubt that improvements are happening, and I gratefully celebrate “mini-breakthroughs” when they occur.
About your specific questions, I had 2 thoughts. First, re the regularity, one thing I find helpful is to not eat large meals–my body totally shuts down. It takes some planning to have several small meals, but as you will likely agree almost anything is worth avoiding that type of discomfort. Also water…lots of water.
Re the breathing, sleep apnea is linked to weight, so if you are able to safely lose weight in your practice you may see the apnea begin to wane. The yoga has helped me lose pregnancy weight–slower than I would have liked, but sustainably and healthily. Also the muscle you gain can quickly outweigh the fat that you lose–listen to your clothes over the number on the scale.
I know it’s not the same as apnea, but before Bikram I had mild-moderate insomnia…you know what helped me? Watching Gabrielle’s breathing video. Now when I have trouble falling asleep I lie in savasana and follow her breathing tips and mentally go through the postures/dialogue in order. Honest truth–I have never made it past eagle post without drifting off. Not sure if it would affect your apnea, but can’t hurt to try…Sounds crazy, but works like a charm for me 🙂
in reply to: Blood sugar levels #7891The most important thing to do is to mention this to your doctor because only s/he knows your individual physiology and can advise you on the safest course to follow. Having said that, a quick google search showed that it is not uncommon for diabetics to have slightly increased blood sugar levels after exercise. So my guess is that if you talk to your doctor s/he won’t necessarily advise you to stop taking yoga, but might be able to give you recommendations for a safer practice.
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