Bikram Yoga & a Back Injury

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Bikram yoga exercise is a style of yoga exercise developed by yogi Bikram Choudhury that’s practiced indoors in a space heated up to 105 degrees. There’s a collection of 26 poses, numerous of which are advanced. Although the heat is designed to warm the muscles and help avoid injury, those with prior back injuries should utilize caution when exercising certain poses. Consult your physician prior to trying Bikram yoga exercise.


Bikram specialists follow a set routine of 26 positions. Number 16 in the collection is cobra pose. It’s practiced by lying flat on the mat, then pressing into the floor with the hands to lift the upper body off the mat. Its name originates from the way your body will look like a cobra ready to strike when the position is correctly performed. Cobra pose provides a deep back flex, and is designed to reinforce the muscles of the back, arms and shoulders, while enhancing adaptability in the spine. Nevertheless, particular spine injuries might avoid a full back flex. Those with back injuries may try sphinx position, a gentler back flex.

Locust Pose

Poses 17 and 18 are locust position, also called half locust, and complete locust pose. Like cobra, you start lying face down on the mat. Keep your legs directly raising them upwards. In the first variation, the arms go to the sides with the palms pressing into the floor. In the 2nd position, the arms and hands are extended backwards to resemble a locust’s wings. Make sure to make your instructor familiar with any existing back injuries. For a modified version of this position, don’t go into full locust, however continue to be in half locust position, making use of the legs muscles to lift, not the back.

Bow Pose

Posture number 19 is bow posture, and is an extremely deep backbend. Make your trainer aware of any back injuries before attempting this posture. You start lying face-down on the mat. Flex your knees and grab the ankles with both hands. Pull the feet up as you raise your legs and front body off the mat. Hold the position for numerous breaths. To modify this pose for back injuries, don’t go up into complete bow position. Permit your thighs to continue to be on the mat and pull your feet far from the body, using the legs to lift the front body, not the back muscles.

Camel Pose

Pose number 22, or camel pose, is likewise a back-bending position. Begin in a stooping position with your back straight. Grab the ankles with both hands, curving the back deeply. Once again, let you trainer know of any injuries prior to trying this posture. If it triggers any discomfort or pain in the back, try a modified version. To customize camel pose, place the hands on the hips and arch back slightly. Don’t reach all the way to the ankles. Keep your legs firm to support the upper body. Observe your body and don’t bend further than is comfortable.

Spinal Twist

One of the last positions, number 25 isn’t a back bend however a seated spine twist. Start sitting on the mat with the right leg crossed over the left. Begin to reach upwards and back with the right-hand man, turning to the right. Place your left arm on the exterior of the right knee for leverage. Hold this position for several breaths, then repeat on the contrary side. Twists need a particular amount of flexibility in the spine– so utilize caution if you’ve had any spinal injuries. To modify modify this pose, turn far from, instead of into, the top bent leg.