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Beginners Start Here:

It’s never too late, it’s never too bad, you are never too old or too sick to start from scratch once again!

  • Arrive 15 to 30 minutes early before class to register, meet the instructor, and get set up in the yoga room.
  • Avoid eating a big meal at least 2 hours before class. Doing yoga on a full stomach is no fun. Some people need to eat “a little something light” (banana, grapefruit, toast) an hour or so before class.
  • Shorts, tank tops light, comfortable, and fitted (swim suit, yoga wear, gym clothes) are preferred attire. Long pants, baggy shirts, and other loose clothing get in the way and trap body heat. You are going to sweat.
  • All Bikram Yoga classes last for 90 minutes. Please attend only when you are capable of remaining the entire class.
  • Before and after class the instructor is available to answer questions, chat, and help develop your personal practice. If you have questions, please ask us.
  • Yoga mat
  • Towel (to cover mat)
  • Water
  • Please do not bring mobile phones into the yoga room
  • Avoid using strong fragrances (perfumes, deodorants, etc.)
  1. Always breathe normally, in and out through the nose during every posture. This type of breathing can take lots of practice, just keep trying and you will improve and benefit. Breathing in and out through the nose keeps your mind and central nervous system calm; breathing heavily through the mouth or holding your breath during the postures can make you tense and dizzy.
  2. Come to class well hydrated. Drink 36 to 64 ounces of water prior to class. As you stretch, your muscles need sufficient hydration. To avoid dizzy, weird feelings, please drink fresh water throughout the day. Then balance the extra water with electrolytes (ex. coconut water) after class.
  3. Try to stay in the room the entire first class. Please feel free to rest on your yoga mat if you feel dizzy or nauseated until you’re ready to resume. Honor, listen to, and take care of your body. It’s OK to do only one set of a posture, or skip a posture entirely. If you absolutely must leave the room, make sure the teacher knows you have left, and come back in as quickly as possible.
  • Yoga is a process. Don’t expect perfection in your first class. Avoid comparison and judgment. With time and practice your ease of expression will blossom. Patience, concentration, determination, faith, and self-control are natural results of practice. Doing the twenty-six (26) different postures well during your first class is not necessary. What matters most is that you try to do the postures properly.
  • Focus on yourself and be as still as possible between poses. As you build your ability to focus your mind and still your body, the heat and the struggle will soon disappear. Keep your mind focused on yourself in the mirror and keep your inner voice positive, supportive, and encouraging fashion.
  • It is normal to feel emotions during class (cry, laugh, feel anger) This is a very powerful yoga that works on all levels to heal us. Sometimes tears will flow as you perform a posture. This means your emotional body is releasing energy and you are healing psychologically and emotionally. Don’t judge the experience and don’t stop because you think something is wrong. Your yoga practice is working exactly the way it is supposed to.
  • Certain postures may cause unusual experiences. Old injuries may re-emerge as aches or dull pain. We may be afraid we are re-injuring ourselves and should stop practicing yoga. The opposite is usually true as this is part of the healing process. Continuing our yoga practice and/or practicing more often will actually help us heal faster. Always check with your doctor if you have medical concerns.
  • Bikram Yoga is suitable for all skill levels – including beginners. You will see men and women of all ages, sizes, and shapes. You will see people, practicing Bikram Yoga, who are unfamiliar with it, and also those who are quite skilled.
  • You might feel very tired after class, this is absolutely normal and a good sign that your body is cleansing. Your energy levels should be restored to normal within several classes.
  • You might find yourself feeling extremely energetic and experience difficulty sleeping. Don’t worry, this is a good sign the yoga is filling you up with energy.
  • You might feel dizzy or nauseous, this is a normally a sign your body is dehydrated. Replenish your body’s fluids with at least 36 to 64 ounces of water per day. You must also replenish your minerals, the major ones being sodium, potassium, magnesium and calcium. The studio sells coconut water and electrolyte packets which are fantastic to help your body hydrate.
  • You might feel stiff or sore after class, come back as soon as possible! Your body is waking up and coming alive. Keep the process going. Any feelings of being overwhelmed will fade away with each additional Bikram Yoga class you attend. Your next class will be much better than the first.
  • Every class is different. Experience each class like it is your first class. Your body is different every day and it is normal for certain postures to be easy one day and difficult the next. Having a difficult class is part of the process. The miserable class will be followed by a great class. The important result is HOW YOU FEEL AFTER CLASS.
  • Last, but not least, you should expect to feel better the more you practice. Your body will become more flexible, stronger, healthier, and toned with each class.

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Testimonials

“Some years ago I hurt my knees running.  I went to several doctors, but no one could help.  I was experiencing pain nearly all day and night, and my knees only seemed to be getting worse.  I started doing Bikram yoga, and after a few months’ time, the pain in my knees began subsiding, and soon after that, it felt as if my knees were healed.  Since that experience, whenever I have any sort of ailment, I return to doing Bikram yoga regularly before I visit a doctor in hopes that things will get better.  More often than not, this seems to be the case.  I also like the added strength and flexibility that I get from Bikram yoga, as well as a greater sense of calm and well-being.”

Jon

“The first time that I walked into a Bikram yoga studio was right after a semiannual physical that I had with a doctor. I was feeling disheartened because he told me that the next time I came back he would be putting me on the fifth medication that I would be taking for the rest of my life. I felt old, expended, and like the best years of my life were in the rear view mirror. I was actually on my way home from the doctor’s office and saw the yoga studio and thought “What do I have to lose?” The studio owner told me about the incredible health benefits that people who do Bikram yoga realize. I committed to trying the practice. My recollection of my first practice was like many people’s-it was really hard. I wasn’t really planning on going back because it was so strenuous but the studio owner handed me a piece of paper that contained Bikram’s assurance that if I did 30 days straight, it would change my life., Long story short, I did 30 straight days straight and it changed my life. Six months later I went back to the doctor, and after reviewing my blood work, he looked up at me and said in an astonished tone, “What are you doing?” I said, “Bikram yoga”. He said, “Keep doing it.” Six months later, one year after I started Bikram yoga, I went for another physical. By then I was 30 pounds lighter and I felt much more relaxed and optimistic. I liked the person that I was again, and I was looking forward to what the future held for me. The doctor once again looked at my blood work and said, “I see you are still doing yoga.” I said that I was. It was after the physical that he took me off all of the medications that he had assured me I would be taking for  the rest of my life, and he informed me he wouldn’t be putting me on the blood pressure medication that he once said I would be taking for the rest of my life. Bikram yoga is still hard but I love it. And I plan on doing it for the rest of my life.”

Frank Martinelli

“My regular yoga practice has helped me look better, have more energy and most importantly, feel better. As a medical acupuncturist, I recommend Bikram yoga for healing injuries, preventing illness and longevity. Whenever you start, the benefits you receive will exceed whatever you currently imagine.”

Christine Nielson, MD

“In the 10 years that I have been doing Bikram Yoga, I have had my doctor tell me each year, ‘Whatever you are doing, keep it up.’ My heart is great – no medications. My weight is stable, I can eat what I want. My balance is more solid. My stress is still there, but more manageable by far. It’s a life changer. Don’t fear the heat!”

Susan Chenault

Jon
Frank Martinelli
Christine Nielson, MD
Susan Chenault

Bikram Yoga Benefits by Posture:

Click on each pose to see benefits.

Standing Deep Breathing
Half Moon
Awkward Pose
Eagle Pose
Standing Head to Knee Pose
Standing Bow Pulling Pose
Balancing Stick Pose
Standing Separate Leg
Triangle Pose
Standing Separate Leg Head to Knee Pose
Tree Pose
Toe Stand
Dead Body Pose
Wind Removing Pose
Sit Up
Cobra Pose
Locust Pose
Full Locust Pose
Bow Pose
Fixed Firm Pose
Half Tortoise Pose
Camel Pose
Rabbit Pose
Head to Knee with Stretching Pose
Spine Twisting Pose
Blowing in Firm Pose

Standing Deep Breathing

Pranayama Breathing

Opens cervical vertebrae.
Increases lung capacity and elasticity.
Relieves irritability.
Helps disturbed sleep.
Counteracts emphysema, asthma and other breathing problems.
Helps regulate blood pressure.
Helps detoxify the body.
Exercises the nervous respiratory and circulatory systems.

Half Moon

Ardha Chandrasana

Trims fat over thighs, hips, waist and abdomen.
Improves and strengthens every muscle in the central part of the body, especially the abdomen.
Increases flexibility of the spine.
Stimulates pituitary gland.
Exercises kidney and colon.
Helps cure constipation.
Helps detoxify the body.
Helps to alleviate lower back pain, bronchial distress, sciatic deformities, frozen shoulder.

Awkward Pose

Utkatasana

Improves overall body strength.
Strengthens and firms upper arms and all muscles of thighs, calves and hips.
Cuts fat pocket under buttocks.
Uses all major muscle groups; shapes lower muscles.
Relieves menstrual cramping.
Good for digestion, joint pain, immune disorders.
Increases blood circulation in the knees and ankle joints; opens pelvic area.
Relieves rheumatism, arthritis, sciatica and gout in the legs.

Eagle Pose

Garurasana

Helps reproductive organs; helps prostate problems.
Firms legs, arms and abdomen.
Good for varicose veins.
Relieves tension in neck and shoulders.
Increases joint mobility in the hip girdle, ankles, knees, hips, shoulder, elbow, wrist and mobility of scapula.
Improves the function of the central nervous system, and the lymphatic system.
Helps detoxify the body.
Improves balance and grace of the body.

Standing Head to Knee Pose

Dandayamana-Janushirasana

Improves circulation and flexibility.
Massages digestive and reproductive systems.
Strengthens muscles around the knee joint.
Develops concentration, determination and patience (realizes oneness of body and mind).
Improves pancreatic functions.
Good for diabetes.
Relieves nervousness.
Improves memory.
Improves flexibility of sciatic nerve.
Helps combat acidity and relieves flatulence.

Standing Bow Pulling Pose

Dandayamana-Dhanurasana

Improves cardiovascular function and circulation to heart and lungs
Removes plaque from arterial walls
Develops concentration, determination and patience
Marriage between strength and balance
Improves elasticity of the spine
Increases elasticity of rib cage and lungs
Cures infertility, balances ovaries
Helps prostate problems
Activates digestive system
Eliminates abdominal obesity
Improves muscle fatigue, lethargy and stimulates the nervous system

Balancing Stick Pose

Tuladandasana

Increases blood flow all over the body and arteries of the heart
Stretches the entire length of the spine
Exercises pancreas, liver, spleen and nervous system
Improve physical, psychological and mental powers
Strengthens the heart muscle; prevents further cardiac problems
Strengthens and firms arms, hips, buttocks and upper thighs
Great for emotional problems
Good for varicose veins

Standing Separate Leg

Dandayamana-Bibhaktapada-Paschimotthanasana

Improves hip flexibility
Increases circulation to the brain
Helps functioning abdominal organs and the small and large intestine
Stimulates adrenal circulation
Combats clinical/psychotic depression
Good for diabetes and hyper-acidity of the stomach
Reduces signs of aging
Good for constipation
Combats abdominal obesity
Stretches sciatic nerves
Stimulates hypothalamus

Triangle Pose

Trikanasana

Firms thighs and opens the hips
Slims waist, combats obesity
Helps cure rheumatism and lumbago in the lower spine
Gets rid of saddlebags
Helps correct frozen shoulder
Corrects chemical imbalances
Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and menstrual disorders
Improves cardiovascular function
Reduces overproduction of cortisol
Exercises the circulatory, digestive, immune, reproductive and muscular systems all at the same time

Standing Separate Leg Head to Knee Pose

Dandayamana-Bibhaktapada-Janushirasana

Improves flexibility of the spine, shoulders, hips and sciatic nerve
Improves circulation to legs and brain
Improves memory, helps some types of headaches, brings mental clarity
Balances pituitary and thyroid glands
Helps offset manic depression
Stretches, tones and decongests the spinal column and the nervous system
Massages internal organs
Helps relieve diabetes and hyperacidity
Helps relieve constipation, dyspepsia, flatus dyspepsia and hemorrhoids

Tree Pose

Tadasana

Improves posture, balance and grace
Prevents hernia by strengthening the internal oblique muscles
Creates hip and knee mobility
Tightens gluteus maximus
Relieves tension in neck and shoulders; abdominal area
Increases joint mobility in hip girdle
Releases inflammation of the lower back
Good for circulatory disorders, arthritis and rheumatism
Traction to the entire spine, increasing the cushioning function of the intervertebral discs

Toe Stand

Padangustasana

Develops psychological and mental powers, especially patience
Especially good for the feet
Strengthens abdominal muscles
Creates balance in body and mind
Combats arthritis, knee, leg or gout pain
Strengthens weak joints

Dead Body Pose

Savasana

Returns circulation to normal
Improves concentration
Helps reduce hypertension, nervousness, anxiety and irritability

Wind Removing Pose

Pavanamuktasana

Massages ascending, descending and transverse colon
Helps and prevents constipation and irritable bowel syndrome
Good for constipation, flatulence and hyperacidity
Improves flexibility of the hip joints and relieves lower back pain
Firms the abdomen, thighs and hips
Normalizes the production of hydrochloric acid in the stomach
Reduces excess gas production

Sit Up

Strengthens and firms the abdomen
Increases flexibility of the spine, hamstrings and sciatic nerve
Releases toxins in the lungs
Energizes

Cobra Pose

Bhujangasana

Increases spinal strength and flexibility, relieves back pain
Improves functioning intestines, liver, kidney and spleen
Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
Accelerates circulation of spinal fluid
Improves digestion
Helps relieve lumbago, rheumatism and arthritis of the spine
Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
Helps relieve menstrual problems
Strengthens the immune system and revitalizes the thyroid

Locust Pose

Salabhasana

Increases spinal strength and flexibility, relieves back pain
Improves functioning intestines, liver, kidney and spleen
Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
Accelerates circulation of spinal fluid
Improves digestion
Helps relieve lumbago, rheumatism and arthritis of the spine
Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
Helps relieve menstrual problems
Strengthens the immune system and revitalizes the thyroid

Full Locust Pose

Poorna-Salabhasana

Increases spinal strength and flexibility, relieves back pain
Improves functioning intestines, liver, kidney and spleen
Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
Accelerates circulation of spinal fluid
Improves digestion
Helps relieve lumbago, rheumatism and arthritis of the spine
Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
Helps relieve menstrual problems
Strengthens the immune system and revitalizes the thyroid

Bow Pose

Dhanurasana

Increases spinal strength and flexibility, relieves back pain
Improves functioning intestines, liver, kidney and spleen
Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
Accelerates circulation of spinal fluid
Improves digestion
Helps relieve lumbago, rheumatism and arthritis of the spine
Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
Helps relieve menstrual problems
Strengthens the immune system and revitalizes the thyroid

Fixed Firm Pose

Supta-Vajrasana

Helps cure sciatica, gout and rheumatism in the legs
Helps prevent hernia
Strengthens and improves flexibility of diaphragm, hips, lower spine, knees and ankles
Slims thighs
Lubricates joints
Prevents diabetes and varicose veins

Half Tortoise Pose

Ardha-Kurmasana

Relieves migraines, stomach discomfort, digestion problems and constipation
Stretches lower part of the lungs increasing blood circulation to the brain bringing mental clarity
Good for diabetes and anemia
Cures insomnia
Massages heart, lungs, and coronary arteries
Increases flexibility of the hip and shoulder joints
Stretches lower lungs, relieves asthma
Stretches the spine
Increases circulation to the heart

Camel Pose

Ustrasana

Compresses kidneys and adrenal glands, helps reduce excess stress hormones
Sends fresh blood to the kidneys
Eliminates toxins from the body
Stretches abdominal organs and cures constipation
Stretches the throat, thyroid gland and parathyroid
Stimulates the nervous system
Opens rib cage to allow for maximum expansion of the lungs
Expands lungs and eases bronchial problems
Maximum compression of spine, improving flexibility
Firms the abdomen, slims the waist

Rabbit Pose

Sasangasana

Maximum stretch of spine allowing nervous system to receive proper nutrition
Maintains mobility and elasticity of spine
Cures insomnia, depression, cold, sinus, tonsillitis, laryngitis, allergies, brain fatigue, and glandular effects
Balances hormones
Improves short term memory
Strengthens and firms abdomen and back muscles
Stimulates nerves behind the eyes
Improves posture
Stimulates thymus gland, improving function of the immune system

Head to Knee with Stretching Pose

Janushirasana with Paschimotthanasana

Helps balance blood sugar levels
Improves kidney function
Improves digestion, simulates thymus and immune system
Improves the flexibility of sciatic nerves, ankles, and hip joints
Strengthens and firms abdomen and arms
Increases circulation to the liver, spleen, and pancreas
Reduces symptoms of asthma

Spine Twisting Pose

Ardha-Matsyendrasana

Increases circulation and nutrition to spinal nerves, veins and tissues.
Improves spinal elasticity and flexibility.
Opens bronchial muscles and rib cage.
Firms abdomen, thighs and buttocks.
Exercises digestive, endocrine, muscular, reproductive and skeletal symptoms.
Prevents and heals herniated disc.
Relieves back pain and deformity in lumbar region.
Helps arthritis of the knee and sciatica.
Massages kidneys, liver, gall bladder, spleen and pancreas.
Relieves lethargy, helps cure vertigo and dizziness.

Blowing in Firm Pose

Kapalbhati in Vajrasana

Increases circulation
Removes toxins
Strengthens all abdominal organs
Trims the waistline
Energizing
Improves mental clarity
Good for high blood pressure
Normalizes bowel function

Indian River Bikram Yoga Vero Beach, Florida
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