Hot yoga/ Bikram yoga
Bikram Yoga is a system of yoga that Bikram Choudhury synthesized from traditional hatha yoga techniques and popularized beginning in the early 1970s. All Bikram Yoga classes run for 90 minutes (or 60minutes in the morning - 7:00 am-8:00am in Hot yoga studio, Bratislava)and consist of the same series of 26 postures and 2 breathing exercises. Bikram Yoga is ideally practiced in a room heated to 40.6°C with a humidity of 40%.
Benefits of Bikram yoga include weight loss, enhanced strength, increased flexibility, clarity of mind, improved posture, and the healing of many injuries.
The 26 Asanas (postures):
1 Pranayama/Standing Deep Breathing
2 Ardha Candrasana with Pada-Hastasana/Half Moon Pose with Hands To Feet Pose
3 Utkatasana/Awkward Pose
4 Garudasana/Eagle Pose
5 Dandayamana - JanuShirasana/Standing Head To Knee Pose
6 Dandayamana - Dhanurasana/Standing Bow Pulling Pose
7 Tuladandasana/Balancing Stick Pose
8 Dandayamana- Bibhaktapada - Paschimottanasana/Standing Separate Leg Stretching Pose
9 Trikonasana/Triangle Pose
10 Dandayamana - Bibhaktapada - Janushirasana/Standing Separate Leg Head To Knee Pose
11 Tadasana Tree/Pose
12 Padangustasana/Toe Stand Pose
13 Savasana /Dead Body Pose
14 Pavanamuktasana/Wind Removing Pose
15 Pada-Hasthasana/Hands to Feet Pose
16 Bhujangasana/Cobra Pose
17 Salabhasana/Locust Pose
18 Poorna - Salabhasana/Full Locust Pose
19 Dhanurasana/Bow Pose
20 Supta - Vajrasana/Fixed Firm Pose
21 Ardha - Kurmasana/Half Tortoise Pose
22 Ustrasana/Camel Pose
23 Sasangasana/Rabbit Pose
24 Janusirsasana with Paschimottanasana/Head To Knee Pose with Stretching Pose
25 Ardha - Matsyendrasana /Spine Twisting Pose
26 Khapalbhati/Blowing In Firm Pose
If you decide to try a class, don't expect your instructor to demonstrate the moves. In Bikram, they're trained to talk you through the flow as part of a moving meditation (listening to these directions forces practitioners to stop thinking and be in the moment). No matter where you practice in the world, the dialogue between the teacher and the student stays pretty much the same (seriously, they're following a script).
I tried my first hot (bikram) yoga today, and honestly it was really difficult to remain in positions during that heat. But the feeling after is AMAZING!
For more infos about hot yoga in Bratislava go Here