I’ll finish the post on the matwork but I wanted you all to know that I decided to try Bikram’s Yoga as it is a heated form of yoga and I seem to be responding so well to heat. The room is about 40 Celsius and it’s a moist heat. I was beginning to feel tight in my legs and calves from the elliptical and also in the back from the reformer. So I thought the hot yoga might balance everything out.
The classes are 90 minutes long so that’s a big thing. You really have to give yourself permission to take a time out whenever you need it. Absolutely leave the type A at home. Listen to your body. The heat feels good but when you do the standing poses and you are working really hard – it HOT! The instructors are good at reminding you to drink water and towards the end you lie down and rest 30 seconds between poses.
Each pose is done twice. The first set is warming up your muscles. The series consists of 26 exercises and they never change. They start out with a breathing exercise that I really don’t like. I modify it much to the chagrin of the instructor. Bottom line is your standing with your both hands forming a fist under your chin and your arms out to the side. Then you inhale and lift the elbows up to the ceiling keeping your fist under your chin. So far so good. Then you exhale and press the chin back as you try arch back trying to look at the wall behind you. It’s not supposed to be an extension exercise- hips stay forward – but that is really tough on the neck… I wouldn’t recommend it.
Then you do a series of side bending, forward bend, balance, triangle/warrior 2, head to foot, tree and wide angle forward bend, stick posture, head to knee in reverse namaste.
You eventually work down to the floor and then get into the extension exercises. One legged locust, both legs, bow, cobra. In between each set you lie down on your mat for a 30 second rest and then come up to sitting from a fully lengthened postion with the arms overhead. You couldn’t get a longer lever and no one is cautioned to bend their knees or press the small of the back into the mat as you come up. If you don’t know what you are doing and may even if you do, the whole series could be contraindicated for people with disc issues. Like me.
The last series is stretching out the hamstrings in single head to knee seated, then both legs at once. Finally a twist.
So this is the second time I’ve gone and I really like the heat. But the series really stretches out the back. I’m trying to decide if that is good or not. Right now my low back aches but I had to take a shot of neupogen yesterday for my small fiber polyneuropathy and that always hurts my back.
Overall, I would not recommend this style to anyone with back issues. You can find hot yoga that isn’t Bikram’s and might be a lot gentler on your body. That’s what we need now.
March 4, 2008 at 17:13
Hello. I just wanted to share my current situation and possibly get some insight on Hot Yoga and it’s effects. I am also a fitness instructor for more than 20 years. As I was feeling really tight, not very flexible, and just wanting to slow down some of the “Boot camp” style stuff I currently do, I decided to try Hot Yoga. I was really enjoying it, loving the heat and feeling like I was improving consistantly. Then, about three weeks ago, after a sunday morning class, I experienced some hip pain deep into the gluteal area. Yikes! The pain was so bad, I found myself in tears that night when I should of been sleeping. It seems I tore some muscle fibers in and around the gluteal minimus and medial area. I am currently letting it heal. As I was really enjoying the yoga, I’m not sure if I should go back and try to modify the postures or if I am just asking for trouble. I was reading other material regarding how back bending is very hard on your spine. So hummmm……anyways any info or suggestions you have would be great. Thanks!
August 21, 2009 at 09:16
Hi Michele
I have scoliosis too – only it is secondary to the degeneration in the discs (which means I wasn’t born with it). I’m delighted that the hot yoga has helped you so much.
You have to understand where I am coming. I have practiced yoga since the early ’90s. I loved all kinds but my favourite was power yoga. And so when I became a teacher of yoga it was with all this personal experience behind me. And what I am saying is that the hot yoga is not a good place for someone to start with – someone who has never done yoga and has had back surgery. The heat is great but it relaxes the muscles more than they would normally be. That is good. But if someone then comes along and presses on your back to help you get a more in depth stretch you could be in big trouble. And I have seen the Bikram yoga teachers do this time and time again.
So it’s a cautionary note and a red flag. Post surgery is not a good time to try something new. Six months later trying gentle Hatha yoga and learning the postures and how your body responds to them would be my choice. But I love that you wrote in and gave your opinion. There are no set answer in any of this and people should realize this so a big thank you and keep up the great work.
March 10, 2008 at 10:08
Hi Michele
OK. I think that what you have to remember when you are doing hot yoga is that it is an artificial environment and your muscles are really relaxed and lengthening them beyond your norm is easier to do. Our warning system for that end range of movement isn’t working the same as it would if you were in a normal temperature environment. So you have to ask yourself the question – can I back off a bit instead of trying to push myself to go that little bit further. I don’t know where you go for your yoga but some instructors in the hot yoga encourage their students to grab towels or limbs and push to go further. Type A – That’s me too! – really hard to back off. But if you want to continue, that is what you need to do.
It sounds quite likely that you did tear some fibers so ice is good – but you know that. And letting it heal. Really gentle stretches when you go back. Think about going to physio for advice. You don’t have to go for the whole nine yards but ask then about the healing process, what you can do and how to get back into the yoga without re-injurying yourself. Really watch your form. If everything is in the proper position, it is easier not to go too far.
So the modifications you would be doing would be easy. Just don’t go to the end range of movement. go to where you feel what we call – the personal edge of irritation and then back off a little. As you exhale you will find you can deepen slightly with each breath but err on the side of caution. Leave the boots at the door.
Backbends are a whole other issue. They depend on your current spine health. A backbend can be as simple as the shoulder bridge. Or standing in mountain and raising the arms and bending back. Here’s where you have to listen to your body. Find an instructor you trust. Buy a book on yoga and see what poses you can do to lead up to the pose you want to do. A really good book that used to be available at Costco is Yoga: Mind and Body by the Sivananda Yoga Vendanta Center. It was $12. Good pictures. Lots of variations and lots of progressions.
I think that yoga is probably great for you to do and it`s wonderful that you found it and enjoyed doing it. You should also try a normal yoga class and see if you like it as much as the hot yoga. Power yoga will please the boot camp in you.
You`ll sweat through exersion not external heat. And just plain Hatha Yoga classes to relax..but you can sweat here too.
Happy to answer more questions. Heal quickly and take care.
August 20, 2009 at 21:57
Darlene,
In reply to what your saying, I agree with you that it is very hot and does focus ALOT on the back.
But I have been going for 4 months now, and I have found that I have adjusted quite well to the heat.
Also , I have a spinal problem called Scoliosis, which means that my spine is not straight, but it curves slightly.
I used to be in so much pain that when I woke up in the morning I would have to get up very slowly.
I have to disagree with you on the part where you say you do not recommend it to people with any sort of back problems.
I would have to say the OPPOSITE, Bikram Yoga is designed specifically to target the back for a purpose.. to HEAL it. =]
Though there are times where it may feel like a pain, my scoliosis has improved TREMENDOUSLY and it’s all because of Bikram Yoga.
I have seen before my very eyes, people in my class who couldn’t even bend down in camel pose and after a month of commitment in the practice, can stretch out so deep!
=]
January 18, 2010 at 12:06
Hi,
HealthYoga.com is a Yoga Social Network for both the consumer and professional public. The sole purpose of HealthYoga.com is to offer a free outlet to the public for those seeking advice on a variety of yoga related topics from professionals. It is the only social network of its kind, directed specifically towards those in the yoga field with chat and web cam capabilities. I have come across your website and have noticed you link out to great resources online, we would love to be included within the list of great resources you acknowledge online. I appreciate your time and await your response.
Please email me back with your URL in subject line to take a step ahead and to avoid spam.
Thank you,
Kathy
kathy.healthyoga.com@gmail.com