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Bikram Yoga York
223 Pauline Drive York, PA 17402


10:09 am

Keep Your Cool: 5 Tips to Keep You Comfortable

105 degrees. 40 percent humidity. It sounds daunting at first, but after a few classes, you start to crave the heat. The sweat dripping from your body is a sign that it is, indeed, detoxifying from the inside out. Here are 5 tips to help you keep your cool…with proper preparation, you’ll learn to embrace the conditions in no time.




1. Drink Up

Hydrate, hydrate, hydrate! With all the sweat that will be pouring off your body, you need to be well-hydrated before entering the studio. During class, listen to the instructor for prompts to take sips of water. Treat yourself to a Hydro Flask for ice-cold sips of water during class…these water bottles are made to keep things cool for 24 hours! A variety of sizes and colors are available for purchase at the studio. After class, it’s important to replenish electrolytes, so grab a cold coconut water to cool you down.


2. Eat Right

Fueling the body is as important as hydrating. Avoid having a heavy meal 2-3 hours prior to class, but don’t try to take class on an empty stomach. Having a light snack can provide you with a boost of energy to endure 90 minutes of physical activity. Eat a healthy meal following class to nourish the body.




3. Dress the Part

Over time, you’ll become comfortable in your yoga gear, but this is no time to be modest! Wear whatever makes you most comfortable, avoiding cotton as it becomes heavy when wet. Tight-fitting bottoms and a tank top or yoga top are recommended. The studio is a judgment-free zone, and practitioners are focusing on their own postures in the mirror—not your figure!


4. Take a Seat

If you feel an onset of dizziness or nausea, take a seat on your mat. If needed, lie down in savasana until the feeling subsides. Rather than running out of the room, stay in the heated studio and allow the body to regulate. Going in and out of the studio confuses the body with the temperature difference, and the dizzy or nauseous feeling may get worse.




5. Listen to Your Body

Your body is your body. Only you know just how far you can push yourself. While the dialogue is meant to challenge the body, be sure to listen to what your body tries to tell you. You are on your own individual journey, and you have your lifetime to work on your personal practice.


See if you can improve your practice with these tips. Have questions? Talk with any BYY instructor!

11:22 am

Posture 101: Standing Head to Knee


“We’re now moving into the balancing portion of the series—getting a little cardiovascular—with dandayamana janushirasana. Shift the weight into your left leg—strong and engaged.”


Optimized-Posture1 (98)Sound familiar? Standing Head to Knee is an awesome posture to showcase balance, strength and focus. We’re looking into the benefits of this posture and providing some tips to help you perform it to the best of your ability—and safely.


Lock Your Knee!


The first, and most important, part of the posture is to lock the knee. What, really, is a locked knee you ask? A locked knee occurs when you contract your thigh and feel the muscles hug onto your bones. If you’re looking in the mirror, you’ll be able to see your knee cap lift up.


Only if you have a locked knee should you then try to kick out. To do this posture safely, you must lock your knee! You’ll hear many instructors say that the posture doesn’t begin until the knee cap lifts up.


Posture Benefits


Standing Head to Knee builds strength throughout the body and also improves the flexibility of the sciatic nerve. Not only are muscles being strengthened, but so, too, are the tendons and soft tissues surrounding the knee. This helps to prevent wear and tear of knee cartilage. Balance is also challenged during this posture, strengthening the core and developing focus. It also helps to maintain sugar levels due to the compression of the pancreas.


Mental benefits include:

  • Improved concentration
  • Unification of the mind and body
  • Balancing of the body’s energies
  • Clearing of the mind


Standing Head to Knee Tips


Lock that knee! This is the mantra of the posture for a reason. A locked knee protects the integrity of the knee joint, helping you to perform this posture safely.


Practice patience. Follow the sequence of the posture—don’t skip a step! Know that your practice is a journey, and you receive 100% of the benefit if you are performing your personal best.


Suck it in. Compression of the abdomen will protect your spine and give you a boost of energy.


Use the heel. If you’re moving further into the posture, engage through the heel to kick out. Always make sure, though, to grab at the ball of the foot.




Use these tips next time you practice, and see if your posture improves. If you have questions, feel free to ask any BYY instructor before or after class!


11:49 am

Fight the Flu: Stay Well with Bikram


Cold and flu season seems to last forever—especially if your household passes sickness from one person to the next. If you’re a regular yoga practitioner, hopefully you’ve skipped the sniffles this year. You should have, according to studies which prove yoga has immune-boosting potential. Good things come in threes, and Bikram yoga gives us a triple dose of immunity power with its molecular impact, meditation components and detoxifying sweat factor. Read on!




1. Relaxation & Molecular Impact

You may have heard instructors comment on the deep, internal changes Bikram yoga can have on the body. Recent research from Norway suggests that a regular yoga practice (which integrates relaxation) quickly alters the molecular level of the body, allowing the far-reaching benefits of the practice to boost your immunity. Researchers compared results from those taking a relaxing nature walk to those taking a yoga class; while both exercises had positive effects on biological process, they noted that yoga’s impact on the immune system was much more substantial.


2. Meditation & Exercise

Now, let’s focus on the meditation aspect of yoga. A second study published in 2012 reveals that people over the age of 50 who practice meditation can reduce the incidence, duration or severity of acute respiratory infections by 40-50%. Further, the study found that exercise can reduce symptoms by 30-40%. This makes yoga the perfect combination of meditation and exercise to help you fight off sickness.




3. Sweat

So, how does Bikram yoga’s infamous sweat factor come into play? It’s believed that the immune system can benefit from sweating; this is why some people frequent the sauna when they feel a cold coming on. When the body warms up, it generates more white blood cells, strengthening your immunity.




As we round the corner of this germy, congested, wintery season, keep up with your Bikram yoga practice for a triple threat of immune-boosting power. Not only will you lessen your chance of coming down with a sickness, but you’ll also lower stress levels and clear your mind—giving you the patience and tolerance to live the life you desire. Talk with any of the BYY instructors about the benefits of a regular yoga practice. Stay well, everyone!