Having a resilient, healthy body and mind has a lot to do with the choices you make today. One smart move is choosing an exercise routine that is sustainable and effective with long-term results.
It is challenging to start and maintain a new exercise regime, but everyone starts on a level playing field as a beginner. A beginner is someone who, for the past 6 months, haven’t exercised 3 times a week at a moderate to high intensity. The recommended time for intense exercise per week is 2,5 to 5 hours. That is 2 to 3 Bikram Yoga sessions a week.
Having a toolkit of helpful tips sets you up for success right from the start to build a healthy habit of regular exercise.
Yoga for Beginners
Helpful notes for beginners in Bikram Yoga
Maintain a smooth workout volume - not lumpy. Fully commit to your weekly plan for the first 3 months.
Minimal local fatigue - avoid introducing unproductive pain and discomfort. Attempt all postures with equal purpose, without going too hard, risking strain that may require extended recovery time.
Adopt the timing and rhythm of the sequence, with long and gradual warm up sections built into the Bikram sequence.
Relentless progress. Your progress will be in leaps and bounds. The nervous system quickly adapts and begins to refine the force control elements of each posture. Focus on quality execution. The first 6 to 10 weeks are mostly force-control progress.
Longer, slower development is better. The plateau in development represents all the easy wins made from the nervous system getting smarter at the exercise.
The sequence is a fixed unchanging set of postures for a full body workout allowing you to master intricate techniques in a safe and familiar way.
Intensity is more important than duration. Intent, alignment and breath surpasses length and depth of a posture.
Communication is vital. Everyone gets stuck now and again. Your teacher can assist to move forward as soon as possible to keep the momentum going.
Stick to your plan and focus on the overall goal.
It is good to also record your experiences in a journal.
The practice is completely safe The
sequence is perfect. It's unmatched in the world of exercise to
realign the body with heat and traction