The Beginner's Class. Most of our classes are the Bikram Beginner's Class. The class consists of twenty-four postures and two breathing exercises, most of them performed twice. The classes are 90 minutes long. The temperature in the room is maintained at 105 degrees Fahrenheit and the humidity at 50%. The exercises systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as nature intended. Proper weight, muscle tone, vibrant good health and a sense of well being automatically follow.
What to Expect. Every student has a unique first class experience that will never be forgotten, and we encourage you to be patient with your practice. It takes about 3 to 5 classes to get acclimated to the heat and 10 to 15 classes within 30 days to reap maximum benefits.
Arrive at Least 15 Minutes Early. Don’t come into the studio in a rushed panic. Come to yoga to relax and quiet the mind. Come early for your first class to allow time to meet your teacher and get registered. First timers will not be admitted into class late. It is important to meet with your teacher before your first class.
Practice on an Empty Stomach. You should not eat for at least 2 hours before practice. If a special condition prevents this, eat easily digestible foods, for example fruit or yogurt one hour before class.
Be Well Hydrated. Proper hydration is like the oil in your car – it’s what keeps things flowing. Dizziness, nausea, headaches, stiffness, sore throat are all signs of dehydration. Bring a large bottle of cold water with you to class. Every day - all day - drink plenty of water and other healthy fluids.
Abandon the Competitive Mind-Set. Yoga is absolutely non-competitive. It is not just a “work-out.” It is a practice that makes the body stronger, more flexible and healthier, but at the same time the aim is to calm the mind, open the heart and replenish your spirit.
Accept Who You Are. Rest sometimes. Do what you can, with what you have, with where you are today. Remember: Wherever, whenever, in our life we begin yoga, is perfect. No experience or flexibility is required.
Be Courteous to Others. The yoga room is a sanctuary. Please be aware of how your behavior may affect others. Be clean, perfume free, and quiet.
Keep Your Eyes on Yourself. We practice from the inside out. When you can finish your practice without knowing what the person next to you was wearing or even who else was in the room, you’ll know you were truly focused.
No Shoes in the Room. In yoga, people put their hands, and sometimes their face on the floor. You are going to take your shoes off anyway, so please remove them at the door.
No Cell Phones or Pagers in the Room. This does not mean turn off the ringer, because sooner or later you will forget. Leave it in your car. Remember 90% of stress is self-induced.
The 24 Postures and 2 Breathing Exercises
1. Standing Deep Breathing
2. Half Moon
3. Awkward Pose
4. Eagle Pose
5. Standing head to Knee Pose
6. Standing Bow Pulling Pose
7. Balancing Stick Pose
8. Standing Separate Leg Stretching Pose
9. Triangle Pose
10. Standing Separate Leg Head to Knee Pose
11. Tree Pose
12. Toe Stand
13. Dead Body Pose
14. Wind Removing Pose
16. Cobra Pose
17. Locust Pose
18. Full Locust Pose
19. Bow Pose
20. Fixed Firm Pose
21. Half Tortoise Pose
22. Camel Pose
23. Rabbit Pose
24. Head to Knee Pose and Stretching Pose
25. Spine Twisting Pose
26. Blowing in Firm