Bikram Yoga and Spinal Realignment

Bikram yoga is a style of yoga that is practiced in a room heated to 105 degrees Fahrenheit, with 40 percent humidity. There are 26 postures in the sequence, and the second half of the sequence is often referred to as the "spine strengthening series," where every pose focuses on strengthening, lengthening and realigning the spine. Specific poses in the sequence, such as Half Tortoise pose, Camel pose, and Rabbit pose, are meant to provide you with optimal spine health.

  1. Importance of the Spine

    • A healthy, straight spine is emphasized in all types of yoga, especially Bikram yoga. According to the website Spine-Health, proper body alignment and good posture helps maintain the natural curve of your spine and is also an important part of helping or avoiding lower-back pain. Through practicing yoga, such as Bikram yoga, you will become aware of your body and learn what proper alignment of your spine feels like.

    Warm Up

    • Before practicing any of the poses mentioned, please take some time to warm up your body, especially your spine. A few helpful warm up stretches are Cat/Cow pose and Seated or Standing Forward Fold. Cat/Cow is especially good to warm up your spine and is done by beginning on your hands and knees in table top position. Inhale, and arch your back while letting your tailbone rise as you take your gaze up, creating a nice arch in your spine. On your exhale, tuck your chin to your chest, curl your tailbone down and curve your spine up, like an angry cat would. Do about five or six rounds of this, and then sit or stand and take a couple forward folds, to not only stretch your spine but warm up and stretch your legs as well.

    Half Tortoise Pose

    • Half Tortoise pose stretches the spine from top to bottom. You begin by sitting on your feet and raising your arms over your head in a high prayer position. With your arms straight and your shoulders relaxed and away form your ears, use your torso and spine to slowly hinge at the hips and bend forward over your thighs, resting your forehead and your pinky fingers on your mat; your seat should still be touching your heels. To get a good spine stretch, reach forward with your hands in prayer position while relaxing your seat on your heels. Slowly come out of the pose by using your spine strength to rise back up to a seated position.

    Camel Pose

    • Camel pose is a big backbend that can be beneficial to your spine, if done properly. Start high up on your knees, making sure they are about hip-width apart. Bring your hands to your lower back, fingers facing down, as if you are putting them in the back pocket of your jeans. Lengthen your spine and lift the crown of your head, then release your head back and try to look for the wall behind you. Keep your hands on your back and push your hips forward (try to avoid "slumping" into your lower back). If this is comfortable, continue by releasing your right hand down to your right heel, then your left hand down to your left heel, and try to look for the floor under you. Come out of the pose by bringing your hands back to your lower back and slowly rising back up, one vertebrae at a time.

    Rabbit Pose

    • Rabbit pose is a counterpose to Camel, and in the Bikram sequence it is always practiced right after Camel. Begin seated on your heels, and wrap your hands around each heel, essentially cupping your heels in your palms. The Bikram sequence encourages you to wrap your towel around your heels before grabbing them to get a better grip. With the grip on your heels, lift up though the crown of your head and lengthen your spine so it's straight, then tuck your chin to your chest, suck your stomach in and curl your spine while bending over your thighs, until the crown of your head is on your mat. Keeping a grip on your heels, lift your seat off of your heels and inch your knees toward your forehead, if they aren't already there. To come out of the pose, slowly lower your seat back to your heels while rising up one vertebrae at a time, your head coming up last.