OMB Conversation: it’s all in the Details

by Barbora Simek

 

The February 2011 issue of Details Magazine featured a full article on Bikram Yoga under a gasp-inducing title. The Overheated, Oversexed Cult of Bikram Choudhury, was undoubtably sold to an editor as a racy behind the scenes expose into the culture and sexlives of teacher trainees. Understandably, many of the yogis in the Bikram community have stood up to declare their disappointment and outrage at the content. At OMB we want to know what you think of Bikram’s latest press scandal.

Here is what I think…

The article describes the routine of teacher training from the perspective of an outsider, while exploring the sex lives of male trainees. And to be honest, for any guy going to training in hopes of finding a mate, the odds are stacked in their favor. I know few men who go to training and DON’T take advantage of these odds. Relationships, flings, marriages and more start at training and it is no secret. While the drastic majority of teacher trainees take to heart Bikrams “no kissy kissy…” instructions, the majority of male trainees indulge in the opportunity before them.

Some people on the Details page call for the writer to be barred from his profession as a professor while others lecture that he has missed the point of yoga. I would argue, that many of these people have missed the point of journalism.

More after the jump…

Sweat the Small Stuff: a photo essay

by Barbora Simek (text) and Caitlin Hicks (photos)

Photographer and yogini Caitlin Hicks joins OMB with her stunning yoga photo essay. Hicks is a fourth-year photography student at the Ontario College of Art and Design (OCAD). The images below are a part of her final project in which she photographs yogis of Bikram Yoga Toronto.

“In photographing this series, I aimed to get away from the idea of photographing each pose, instead I examined the intense form and focus that is required throughout the 26 postures,” said Hicks.

More after the Jump….

An open letter to a new student on their first class

by Barbora Simek

Dear New Student,

Welcome. Like it or not you are now a part of the Bikram Yoga family. Whether today’s class will become something that is laughed about with friends and never attempted again, a daily routine, an occasional pass time or obsession, your experience today will stay with you forever. This means I have ninety minutes, and ninety minutes only to show you a practice I have dedicated a part of my life, my heart and much of my body to. So listen carefully, because this is important, this can change your life in ways you never thought possible.

I know the room is hot, and the poses are difficult. This is not because we are trying to prove something. This is because these specific elements: the postures, the heat, the mirrors, the style of teaching — are the perfectly combined to heal your body, heart and mind.

I know there are a lot of people. This is not because the studio is interested in a big pay-day. This is because the more we can practice together, the more we can share energy. Your neighbors will help you get through class, inspire you, become your friends and maybe even your future fiance (it’s happened more than once!) So be kind. Be patient. Because the more patient you can be with people here, the more patient you will be with them out there in the world.

I know my voice is loud. This is not because I want to dominate you. My voice is the best tool I have, along with the dialogue (the directions), to help you through your class today. When you feel weak, my voice will be strong to support you. When you are tired

Posture Clinic: Balancing Stick

by Barbora Simek

Balancing Stick

Tuladandasana

One of the most invigorating and challenging postures in the Bikram Yoga series, balancing stick is a hugely beneficial to the internal organs and as a large calorie burner, helps to tone the entire body. Like standing head-to-knee and standing bow-pulling pose, bringing the chest parallel to the floor helps to stimulate and strengthen heart giving huge cardiovascular benefit. Finally, it requires extreme concentration and helps to release emotion and open the heart.

Leslie Christiansen in Balancing Stick Pose photo: Bikram Yoga College of India

Anatomical Focus

Strengthens

• Upper Thighs
• Buttocks
• Shoulders
• Abdomen
• Trapezius Muscles
• Deltoids
• Ankles

Stretches

• Hip Joints
• Shoulders
• Full Stretch of the spine

Stimulates

• Pancreas
• Liver
• Spleen
• Kidneys
• Nervous System

Physical Benefits

Improves balance

Increases endurance

Increases lung capacity

Stimulates the heart and arteries, strengthening the heart

Helps to clear blockages from arteries helping to prevent future cardiovascular problems

Helps varicose veins

Burns fat (up to 300 calories during the posture according to Rajishree Choudhury)

Slims waistline and eliminates deposits fat on the body

Relieves tension from the spine

Energetic Benefits

Activates and opens the heart chackra

Mental Benefits

Improves memory and concentration

Emotional Benefits

Releases doubt and fear of giving and receiving love (by activating the heart chackra)

Allows you to open yourself to love and soul expression

Posture Tips

BREATHE This is especially important because you are working the cardiovascular system which is aided by the respiratory system

SUCK YOUR STOMACH IN, using the abdominal muscles in this posture will stabilize your core and will ultimately help you to balance in the posture.

Point your toes from beginning. After you step forward and before you bring your body down, lift your back leg one inch off the floor, and point your toes.

Improvement in balancing stick will help your locust pose and vice versa.

Tips from the Pros

The set up determines how well you will do the posture, lock everything before (knees, elbows, etc) so that you will have more stability in the posture – Craig

Lean back slightly in the set up to stretch the chest as you step into the posture – Craig

Come down absolutely straight, and use your strength immediately – Bikram

Use your eyes to continue the stretch of the spine, the spine stays straight but the eyes look forward – Craig

At the end of the posture stretch forward a little more than you stretch back – Craig

Check out more posture tips from Bikram Yoga NYC here

Tips for Teachers

Keep the set up in a regularly paced tone, once the student is in the posture make the dialogue more energetic – Craig

“Sound is almost the same as solid matter. Voice and volume is tangible.” Craig Villani

Because of the intensity of the posture, you must increase your vocal energy and intensity to help the students complete and endure through the pose.

Put emphasis on stretching forward. Before coming to the repetition of ‘stretch, stretch, stretch’ at the end of the pose, make sure the final instruction is to stretch forward. – Craig

Correcting the alignment of the hips is a correction for intermediate and advanced students only, not for beginners – Craig

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Posture Clinic: Why back-bending is good for your spine.

“If you have a good spine, the gods will chase you. Nobody has psychological or emotional problems, everyone has a bad spine.” Bikram Choudhury

Ashley Hooper and Elisa Matthews back-bending photo: Bikram Yoga College of India

by Barbora Simek

Understanding why and how back-bending is beneficial for the spine is a challenge for many yoga students. For many, back-bending is an emotionally charged, challenging and often uncomfortable part of practice. However despite its discomforts back-bending can be one of the most therapeutic parts of a yoga practice.

Think of all the time you spend bending forward in a day, from enjoying a coffee with a newspaper, to driving, to typing at a computer, cleaning or lounging with a friend. The reality is, we spend most of our day in an unsupported forward bend.

Internally, forward bending causes the front of vertebrae move closer together, forcing the inter-vertebral disks and spinal nerves back. Prolonged poor posture can:

• cause or aggravate back and neck pain
• constrict blood-flow and put pressure on vital organs and glands preventing them from functioning properly
• has been shown to have negative effects on self-esteem and mood in studies

Ironically, when most people experience back pain or discomfort their first reaction is to bend forward, not knowing it is the cause of their discomfort. In reality back-bending is what is needed to counter-act the impact of continuous forward bending. This impulse is not easy to unlearn.

First it is important to recognize that back-bending is a natural range of motion for the spine. “Think of monkeys or children climbing in a tree who reach backward for a branch, the spine bends backward,” says Jeff Weisman a Toronto based Bikram Yoga teacher and Hellerworker.

As you bend backwards you compress the posterior part of your spinal column, pushing your disks away from the spinal nerves and decompress the front of the vertebrae. This effectively counteracts the damage of hours spent forward bending.

Those concerned and intimidated by back-bending should rest assured that the controlled environment and proper progression of the Bikram Yoga series allows for back-bends to be preformed safely. For those with limitations and injuries, remember to speak to your instructor, move slowly and listen to your body.

Physical Benefits

• Stimulates the sympathetic nervous system and prepares the body for action.
• Helps counteract damage of bad posture.
• Relieves back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder.
• Realigns the spine.
• Promotes proper kidney function.
• Helps with digestive function, eliminating constipation and flatulence.

Energetic Benefits

• Stimulates all the chackras, primarily creating opening in the fourth (heart) chackra.

Emotional Benefits

• Helps to break through insecurity and fear.
• Relieves stress and tedium.
• Opening the lower back helps to free you from insecurity and taking yourself too seriously.
• Helps to build confidence and self-esteem in children.

Tips from the Pros

Allow your exhale to lower you into your maximum depth, allow your inhale to lift you up and forward. Reverse this pattern on purpose by pulling backward more vigorously into the posture during the inhalation (taking you more fulling into the posture) and then relaxing and easing off the posture during the exhale (thereby reducing tension).- Anatomy of Hatha Yoga, Dr. H. David Coulter

“Lift your breastbone up as you go down into it, instead of jamming only the lower waistband spine.
You HAVE to have your elbows pressing IN, not bowing out before you go down.

Also, LIFT the front of the neck and shoulders and armpits before you drop down.

Then you lift UP, OUT and OVER your waistband spine so you do not get that crimping feeling.” – Mary Jarvis for All Back-bending Heals the Spine

Do not contract the gluteal muscles until you reach your maximum expression then tighten – Rajishree Choudhury (for more read this article)

The standing back-bend is regulated by locked knees – Craig Villani

Drop the head back as far as it goes. The head and arms do not need to stay together. – Bikram Choudhury

Tips for teachers

Beginners are always afraid of back-bending. Make sure to stress that the hips, stomach, legs everything must come forward. – Bikram Choudhury

Posture Clinic : Full Locust Pose

by Barbora Simek

Full Locust Pose

Poorna Shalabhasana

Ashley Hooper in Full Locust Pose image: Bikram Yoga College of India

“This is the hardest posture to improve. No matter who you are if you just struggle, you will get 110% benefit.” Bikram Choudhury

Anatomical Focus

Strengthens/ Firms:

Lower and Upper Back

Muscles of the upper arm (deltoids, triceps)

Abdominal Muscles

Bottocks

Muscles of the upper thigh (hamstrings)

Calf Muscles

Stimulates:

Liver

Spleen

Benefits:

Toronto’s Advanced Schedule April 11th – 16th

Monday – Bikram Yoga Bloor 2pm after the 12:00 class (lead by Damien, Teshia or Halliday)

Tuesday – Bikram Yoga Centre 10:15 after the 8:30 class (lead by Tara or Teshia)

Wednesday – Bikram Yoga Beaches 2pm after the 12:00 class (lead by Damien, Teshia or Halliday)

Thursday – Bikram Yoga Centre 10:15 after the 8:30 class (lead by Tara or Teshia)

Friday– Bikram Yoga Bloor 2pm after the 12:00 class (lead by Damien, Teshia or Halliday)

Saturday – Bikram Yoga Centre 1:30 after the 11:30 class (lead by Tara or Teshia)

*schedule is subject to sudden change, please call studios in advance to double check times.

Monday Inspiration: Video

Don’t let Monday get you down! Get yoga-inspired!

Perfect for a quick office break or that extra motivation to get you in the hot room this week, here are our top picks for a hot yoga distraction this moody Monday!

Stop by Facebook and check out the new Bikram Inc fan page. Full of great links to articles, videos and photos, this is bound to keep you entertained between board meetings.

Watch this beautiful advertisement for the Ontario Heart and Stroke Foundation featuring Canadian Eastern Hatha Yoga Champion Teshia Maher.

Check out this great interview of Bikram in Singapore

Posture Clinic: Fixed-Firm Pose

by Barbora Simek

Fixed Firm Pose

Supta-Vajrasana

Fixed Firm Pose photo credit: Bikram Yoga on the Hill, Boulder Colorado visit their great site here!

Extension of

• Quadriceps muscles
• Spleen
• Lymph glands in arm pits
• Ankles

Compression of

• Knees
• Adrenal glands
• Lower Back

Physical Benefits

• Improves circulation to kidneys, liver, pancreas and bowels.
• Rebuilds the flexibility of the knees and ankles
• Helps to boost the immune system through stimulation of the spleen.
• Helps to stimulate the lymphatic system, particularly the lymph glands of the arm-pit.
• Helps with digestion problems including indigestion, gas, constipation.
• Good for asthma and respiratory conditions.
• Stimulates adrenal glands through creating pressure and compression in the lower back.
• Muscles of the thighs, abdomen and pelvis are stretched.
• Helps to flush knees and ankles of calcium deposits, scar tissue and arthritic starts.
• Helps to minimize menstrual pain for women.
• Helps with sciatica, gout and varicose veins.

Energetic Benefits

• Regular practice of this asana helps to activate kundalini energy.
• Helps to liberate sexual energy, helping you maintain sexual longevity with age.

Posture Tips

Fixed firm pose is particularly challenging for athletes and those suffering from knee injuries. It is important to recognize that this is an anatomically correct asana, and helps to rebuild a natural flexibility of the joint.

ALWAYS maintain correct alignment, heels touching with the hips, just as the dialogue says. This will ensure the ligaments of the knees and ankles are stretched evenly building balanced flexibility.

DO NOT compensate in the posture by changing the position of your feet. Your ankles should be straight, toes pointing to the back wall.

DO correct the depth of the posture if you feel pain, less is more.

Posture Tips from the Pros

ALWAYS keep your knees on the floor. – Bikram

“Do not mess with the knees, you can mess with the Gods but you cannot mess with the knees” – Bikram Choudhury

Even if you are experiencing pain in the pose, start with your knees together and your heels touching your hips to ensure proper alignment. Once you have the alignment, then separate the knees as much as you need. – Emmy

Top 5 features on BikramYoga.com

Early in my teaching career I spent hours pouring over BikramYoga.com. The more time I spent, the more I learned about the wonderful resources that are in the pages. Unfortunately sometimes these destinations took hours of digging.

To help you find the goodies, OMB has come up with a Top 5 list of our favorite pieces of information on BikramYoga.com.

1) The Class Finder

The class finder lists all Certified Bikram Yoga College of Studios around the world. This is a great tool for anyone who travels, teaches and practices.

2) The Herniated Disk Testimonial

Photo: Bikram Yoga College of India

Written by Sara Curry of Bikram Yoga Portsmouth NH, this testimonial tells you exactly why Bikram Yoga is good for the spine, outlines the anatomy of back pain and gives useful pose by pose directions for those with herniated disks.

3) The Five Aspects of the Mind

Simply scroll all the way to the bottom of the testimonial page to find the article.

An in depth look at the five aspects of the mind : patience, faith, self-control, hard work and concentration.

4) Asana names in Sanskrit and photos

If you have ever wondered what the postures are called in Sanskrit, check this page. If you click on the English names of the poses, you can see sample photos of the postures.

5) The Teacher Training Scholarship

If you have ever have wanted to go to teacher training and haven’t had the means, this is definitely the best spot of you to check out. According to the site, two scholarships are available per training so fill out your form today!

Happy Surfing!

*special thanks to Juliana Olmstead for helping us find the link URL’s