Bikram Yoga 30 Day Challenge Recap

"Give me 30 days, I'll change your body.  

Give me 60 days, I'll change your life." - Bikram Choudhury

My yoga practice has been virtually non-existent very sporadic this past year.  I'd string together a couple weeks of consistent practice and then I'd disappear for a couple weeks.  The main problem with this was that every time I returned I'd have to acclimate to the heat all over again.  It was frustrating.  I felt horribly out of shape, heavy, and kind of blah overall.

One day after finals, I was once again re-starting my yoga practice when one of the instructors and owners of the studio, Karen, said something that would forever change how I practice yoga.  I was having a particularly difficult class.  It was shortly after finals and the excessive amounts of coffee and minimal amounts of sleep were wrecking revenge.  I felt terrible.  Second worse class ever; my first day back after blood poisoning will probably go down as the worst ever.  I'm laying there miserable and frustrated with myself and Karen was talking to the class, although she may as well have been speaking directly to me, about finding the time to fit in yoga.  She acknowledged that life is busy, but she encouraged us to find a time that works and schedule that time for you.  Do something for you.  Take the time for you.  And in that moment I realized she was right.  I have time during the day to fit in a yoga class, but my long absences were due in part to me putting everything and everyone ahead of myself.  That's not always a bad thing, but you deserve to make some time for just yourself.  And so I made a pact with myself to do just that.

Conveniently, my yoga studio starts a studio wide "Bikram Yoga Challenge" around the first of the year.  And this year, I decided to complete it.  This post is a recap of that challenge.  The things I learned.  The things I experienced.  The struggle.  The success.  If I had to sum up the challenge in one word it would be this:  doable.  So if you're on the fence, go for it.  You'll be amazed when you cross that finish line.

Acclimation: Days 1-10
I firmly maintain that the first 10ish days of the challenge are the hardest.  Depending on the consistency of your practice, the ramp up was pretty difficult, both physically and mentally.  The first couple days I felt like I'd been run over by a bus and making the commitment to go every day felt foreign.  Most of these issues go away after those first 10 days.  And best of all, the commitment to go doesn't feel like a commitment at all.  It's simply part of my day.  Of course there are days when I'd rather not go, but it's not an option.  It's just something I do.

Expectations
Bikram Yoga is different every single day.  I'd have one of my best classes and the next day I'm struggling through every posture.  Some of it's weather (the room isn't hermetically sealed so humidity can play a factor) and some of it's what's going on internally that day.  Did you eat?  Are you hydrated enough?  Slept enough?  The list of variables is endless.  When I finally accepted that every day is different and there really isn't a need to judge one day from another, my overall stress with the class itself drastically decreased.  Instead of focusing on the comparison I started to focus on what my body was trying to tell me that day.

Needs v. Wants
One of my instructors encouraged us to figure out the difference between "needs vs. wants."  "You want to wipe the sweat off; you don't need to."  I try to keep this in mind during each class.  Do I really need to sit a posture out or do I just find it frustrating?  Do I really need water or is it just a distraction?  You'd be surprise how much less miserable class is when you learn to ignore the "wants."

Random Observations
I really do have more energy, even immediately after class.  I'm still having a hard time waking up in the mornings, but I think that's more attributable to my erratic schedule in general.  My coffee consumption has drastically decreased.  I still make myself a travel cup of coffee every morning, but I can't remember the last time I actually drank the entire cup.  For some reason I just do not want it.  For a self proclaimed coffee nut, this has been really strange.

Results
Clearly I am infinitely more toned today than I was 30 days ago.  I knew that I'd tone up, but I really didn't expect the change to be so drastic.

In terms of postures, I have drastically improved as well.  I was already fairly decent at most of the postures, but after 30 straight days I can go deeper in each posture, for longer periods of time.  One day I held standing head to knee for the entire minute, touched my forehead to my knee, held it there until "change", and came out of the posture in a completely controlled manner.  I seriously wanted to shout for joy.

Standing Head to Knee Progression.  Source: Bikram Yoga Dallas

It was little moments like that that really made the challenge worth the effort.  Meeting new people and becoming friends with the other students was also something I really enjoyed.  There's such an awesome camaraderie between everyone doing a challenge.

Favorite quotes I heard during the 30 days:

On the Challenge, "You just have to take it one day at a time; hell, sometimes you have to take it one posture at a time."

On Looking in the Mirror at Yourself, "It's not enough to suffer for 90 minutes; you have to watch yourself suffer."

On Camel,
Instructor: "Camel stimulates the nervous system, so whatever you're feeling right now..."
Random guy: "DEATH"
Instructor: ."...is perfectly normal."

On Bad Class Days, "I've seen better days, been the star of many plays, Ive seen better days...and the bottom drops out."   I may or may not sing that to myself after bad classes.  And by "may" I mean I absolutely do.

So where does one go after completing the 30 Day Challenge?  The 60 Day Challenge, of course.  Bring it on Bikram Yoga.

Bikram Yoga Tips, Pointers, and Confessions

When I wrote my earlier post on Bikram Yoga, I didn't think many people would be interested.  But, it's become one the most read posts on my blog, which leads me to think that there are a lot of people in the world with questions about Bikram Yoga.  My guess is you're either a potential new student, just completed your first class, or wondering what all the hype is about.  I remember before I went to my first class I tried to read everything I could find on the yoga, but I really couldn't find any decent information.  So this is my guide to surviving your first Bikram Yoga class and to starting a Bikram Yoga practice.

Note: I am not in any way affiliated with Bikram Yoga.  I do not teach, an not employed by, nor have any affiliations with Bikram Yoga other than a monthly unlimited membership.  These opinions are mine alone.

Preparation

The only thing I could find on preparing for a Bikram class was "drink lots of water."  Ok...that's not very helpful.  When?  How much?  

Typically, I try to drink about 3/4 of my daily water consumption before class.  (Daily water amount = your weight / 2, in ounces.)  You'll want to finish drinking your water no later than 1 hour before class. If you're chugging water until the time class starts, you will inevitably need to go to the bathroom.  Cutting off water intake significantly before class will ensure that you're hydrated, but not distracted during class.

Practicing Bikram yoga on a full stomach is a bad idea.  Practicing Bikram yoga on an empty stomach is a bad idea.  I try not to eat at least 2 hours before class, but you must eat the day of class.  The only time I ever left class early and literally almost passed out was the day that I missed lunch before class.  You are burning significant number of calories (approximately 1,000) during class and your body must have some calories to burn.

The room will be hot.  You will be sweaty.  There is nothing you can do to prevent this, but you can try to dress as comfortably as possible.  Most people wear little clothing.  I practice in spandex shorts and a sports bra.  Whatever you wear is up to you, but try to avoid cotton and drapey clothes because they will weigh you down when they're covered in sweat.

Bring a large towel or yoga towel to place on top of your mat.  This will help keep you from sliding on a slippery mat and will soak up some of the sweat.  I also bring a hand towel to wipe my face during class.

During Class

Your first class will be the hardest.  Everyone in the room knows that, because everyone had a first class at one point.  Try your best, and don't get discouraged.  You likely will not be able to do all the poses and you may need to sit a couple out.  I sat out about a 1/4 of the poses my first class.  Your main goal is simply to stay in the room and breathe.  The first class can be a little overwhelming.  Just keep calm and focus on steadying your breath.

You will sweat...buckets.  Bring plenty of water for class.  It's better to have too much water than not enough.  Know that you're not supposed to drink any water until after eagle pose.  Your instructor will say something along the lines of "party time" when you're allowed to drink.  They limit your water intake until this point to enable your body to become fully warmed up.

Bikram yoga teachers do not demonstrate the poses.  They stand on a platform and offer posture advice to the class.  Watch other students to figure out how to do the postures, but listen to the instructors because they will tell you specific instructions for things like hand grips.

Crutches and Distractions

Bikram yoga is both a physical and a mental practice.  You will develop immense mental determination by doing this yoga.  And part of that is simply by convincing yourself to try the postures and stay in the room.  From time to time, you'll hear a nagging voice in your head.

     It's too hot.  I need some fresh air.

     I really have to go to the bathroom.

     I can't do this.

Ignore it.  Sometimes the one thing to defeat us is our own minds.  It's amazing how much better or worse your own thoughts can make you feel.  Try to concentrate on the benefits of yoga instead of on how hard it is.

The sweat.  When I first started Bikram, the sweat drove me crazy.  I couldn't stand the way if felt on my arms, legs, face, stomach.  I was constantly wiping it off.  Unfortunately wiping off sweat makes you hotter and you're wasting energy with extra movements, which will make you more tired.  It's been a year and a half since I've started and I don't really notice the sweat on my body anymore.  So even if it annoys you, try to ignore it.

I can't do that.  Often people have ideas about their own limitations and we allow these ideas to actually cause limitations.  I can't do that because I had knee surgery.  I can't do that because I'm just not that flexible.  I can't do that because I hate that posture...yada yada yada.  And while any of those things may be true, the only thing truly stopping you from trying is you.  So even if you think there is no way you can do a particular posture, try.  Try every time and little by little, your body will start to change.

Recovery and Returning

You may never want to come back after your first class.  Do.  Regardless of how hard or difficult your class was, you did it.  You made it through an entire 90 minute yoga class in a 105 degree room.  And the next one will be easier.  Much easier.  Bikram yoga will never be easy, even the people with perfect postures still struggle.  But it will become manageable.  You will acclimate to the postures and the room, but only after practice.  So go back the next day.  I promise you'll be glad you did.

Chances are you will be very very sore the day after your first class.  I hurt in places I didn't even know existed.  The best way to relieve those sore muscles?  More stretching...in a hot room.  I can't tell you how many times I've walked into the yoga room with achy sore muscles and left with them completely stretched out and relaxed.

You will need to rehydrate after class, but water alone will not be enough.  You need an electrolyte of some kind to replenish all of the trace minerals you'll have sweat out.  I'm currently using Nuun Hydration Tablet.  They're very portable and do not have any sugar.

Well that's everything I can think of you help get you to and through your first class.  Best of luck and congratulations for starting the journey.  I'm hooked on Bikram yoga and I hope you will be too!  Please let me know if you have any questions!

*Please check out my other posts on Bikram Yoga*

30 Day Challenge