Electrolytes are minerals in your blood and other body fluids that carry an electric charge and they affect how your body functions in many ways, including:
The amount of water in your body
The acidity of your blood (pH)
Your muscle function
Other important processes
You lose electrolytes when you sweat. You must replace them by drinking fluids that contain electrolytes. Plain water does not contain electrolytes. Common electrolytes include:
It is important that you not only drink water before class, but also that you are prepared with electrolytes in your system. After class, make sure that you properly replenish them as well. Many of the electrolytes listed above can be found in nutrient dense foods, but Bikram Yoga NYC also carries a wide array of products that contain some of the minerals and electrolytes that you need.
Core Natural Water
Harmless Harvest Natural Coconut Water
Fresh Squeezed Juices from Pulp
Isotonix Daily Essential Multivitamins
Motive Pure Liquid Electrolytes
If you find yourself cramping during or after class, often it’s a result of a lack of these important minerals. Ask at the front desk which of these products might be right for you.
Donna Rubin and Jen Lobo opened BYNYC nearly 18 years ago with the goal of improving the overall well-being of New Yorkers. As the first boutique fitness studio in NYC there was no roadmap for how to manage a studio so in the beginning our policies, guidelines and etiquette came about on an as-needed basis.
As a studio that specializes in classes that take place in warm and humid environments, managing the heat, airflow and humidity took on huge importance when the Midtown studio opened in August 1999. While managing those aspects of a room’s environment are pretty straight forward with the technologies available to us, students have always been a variable we can’t anticipate.
We take pride in the fact that each BYNYC instructor is CPR certified, that we have ongoing continuing education, that we communicate and meet regularly, with student safety frequently discussed. On that note, as we move into Summer ’17, our instructors are taking on a greater role as it relates to the observable conditions of our students.
Since opening we’ve said “if you’re feeling dizzy or nauseas, please sit or lie down until you’re feeling better.” Today, we’re taking that policy a step further. For your overall safety and well-being, our instructors have been requested to ask students to step outside to cool their bodies down if they appear unwell. If you appear to be struggling or otherwise not participating in class, you may be asked to leave temporarily in order to recuperate. Please sit right outside the door so the teacher can keep an eye on you. When you’re feeling better, at the teacher’s discretion you may come back in join the class.
Participation vs Non-Participation
We want to be clear that being asked to step outside the classroom is not punishment, it’s simply a condition that our instructors are able to observe. We highly encourage you to take a break if you are not feeling well. Taking a break is a signal to you, and us, that you need to slow down a bit and rest.
Sometimes as a practitioner, you may think that you are OK or WILL be OK, but the instructor is trained to look out for signs that may indicate otherwise. Here are some things to look out for:
Any numbness of limbs
Loss of color
There are ways to insure you have the best possible experience in a class with us and we encourage you to include these activities as part of a regular life pattern, as their benefits go well beyond our studio walls:
Hydration – Being properly hydrated heading into a class in a warm and humid environment where you’ll be sweating is more than just drinking water. Pre and post class replenishment of electrolytes is critical.
Meals – We do not recommend taking class on a completely empty stomach, or if it’s been greater than 7 hours since a meal. We recommend foods that are hydrating 1-2 hours before class such as watermelon, grapes or cantaloupe.
Rest – Anyone will tell you that sleep and overall rest are key to clarity of mind and physical performance. If you don’t feel properly rested, we recommend skipping class and coming to visit when you are.
Injuries – Before each class our instructors ask the room if anyone has an injury they should know about, and for good reason. Please share this with your instructor privately in the lobby or when asked before class.
Stress – Try to be self-aware if you have a high level of stress walking in to a class. Stress has a high impact on your hormones and can effect your performance in class. Try to arrive early and take a 10 minute savasana.
Apparel – Wearing the appropriate amount of breathable fabric will help your body self-cool. We recommend a jog-bra and/or tank with shorts or leggings for women. Just shorts and an optional loose tank for men.
Research – Before taking a class for the first time, take the time to read the class details including length, posture types, and heat level so you’re aware of the environment you’re entering.
These policies and tips are offered with your well-being in mind. Sometimes in class students can become unaware of their own condition and push a bit too hard and we are here to help. Remember, it’s never a problem to sit down, lie down, leave the room or otherwise ask for help!
As always, if you have any questions or concerns, please let us know.
Summer is here, and so is our list of 10 reasons why you should maintain an active Bikram Yoga practice this season. Of course you already know it makes you feel great, but sometimes it’s challenging to motivate when it’s already warm outside.
1) Be fit for summer activities
Practicing Bikram Yoga in the summer keeps your body strong and flexible so you can enjoy and recoup from other activities like cycling, running, frisbee, golf, surfing and more. Beach body season is here!
2) That guilt free second scoop
One of the best things about maintaining a summer practice is not only enjoying guilt free ice cream, but ordering a double scoop without a second thought.
3) Your body is already loose
Students tend to see more constructive progress in their practice during the summer due less fluctuation between the temperature inside the room and out. Coming to class in 30 degree weather makes it more challenging to loosen up than arriving in shorts and a tee shirt with 80 degree temps outside.
4) It strengthens your heat tolerance
Just as applicable for those who are active outside the yoga room (runners, tennis players, cyclists, etc.) as it is for those who are simply outdoors – maintaining your practice the summer will strengthen your tolerance for the heat. You’ll just smile when friends say it’s too hot or humid outside.
5) You’ll be encouraged to eat right
Hot weather isn’t conducive to eating heavy or greasy foods, and by working hard in the hot room, you won’t want to “ruin” all that effort. Try a watermelon, feta, red onion and balsamic salad after class. Not only is it hydrating with the watermelon, but also has protein and minerals; plus a nice sodium factor.
6) It’ll keep you hydrated
Being an active Bikram Yoga practitioner during summer months forces you to maintain your hydration levels by drinking water before, during and after class. And as important as that is, be sure to keep your electrolytes up too!
7) Keeps you feeling cool on hot days
When you maintain your practice over the summer months, the actual temperatures in July and August seem significantly less then they actually are. 90 degree weather can sometimes feel refreshing after class.
8) Be a champ on the subway platform
Stay acclimated to the heat for when you’re stuck on a crowded underground subway platform. While everyone is miserable, complaining and sweating it out, the temperature is something you’re already used to.
9) Stay loose until your next class
Summer heat prolongs the benefits of the flexibility and relaxation you’ve achieved during class simply because your body is less likely to tense up in warm weather, keeping you limber and open. The cumulative effect of stretching is therefor more noticeable as you retain more flexibility for next class.
10) It makes your “return” in the Fall much easier
Staying disciplined and committed to your practice during the summer make “returning” to your practice in the fall a non-issue. You’re already in shape from your summer yoga practice!
Every single person you’ll meet at the studio had a first class at one point and many started off “blind” not knowing anything about the practice. Make sure you have a good first experience by reading these 4 tips:
Drink plenty of water the night before, and a minimum of 1 liter the day of your class. Be sure to stop hydrating at least 1 hour before class so as not to excuse yourself during class for a bathroom break. Include electrolytes in your hydration routine by including coconut water, watermelon juice or electrolyte supplements into your water.
Arrive with a (relatively) empty stomach
Don’t eat a full meal at least 3 hours before class, a full stomach will make class uncomfortable. Do eat a simple meal of hydrating consumables like juice, fruits or vegetables and/or energy producing foods like pasta or grains. Avoid overly complex meals and dairy.
Wear something you feel comfortable sweating in
Men typically wear jogging type shorts or looser mid-thigh athletic shorts. Shirts are optional for men, most go without. Good outfits for women typically include a jog bra and tank or some kind of sports bra, and tight fitting athletic bottoms or yoga-style capri pants.
Remove any lotions/makeup/heavy perfumes
Because the room is heated, students are typically sweating. Because of this we recommend that women remove any makeup and/or lotions before class. Many of the postures require students grip their feet or legs, which can prove difficult if they are heavily moisturized.
Tips for After class
When class concludes you’ll be lying in Savasana (on your back). New students’ first reactions are to typically get up and leave the room as soon as the instructor has finished. But hold on. Savasana is when your body gets to re-coop and recover. The longer you stay in savasana the more your heart rate and breath returns to normal and you can get the freshly oxygenated blood to all the organs and limbs of your body. It also helps to relieve stress and strain both mentally and physically, so it has incredible healing powers.
Would you like a map for living in the world with ease?
Chrystine Cooper has put together her interpretation of Patanjali’s teachings and how they integrate with and can deepen your Bikram Yoga practice. Patanjali is often credited as the author of the Yoga Sutras which can be viewed as a guidebook to greater happiness in your life. These texts written nearly 2000 years ago still resonate to this day. Climb as high as you want onto the Eight Fold Path, and watch it transform you. Here are two links that will help explain how it works and start you on a deeper journey:
On the community board at each studio we will have this posted to help remind you of the steps and help make your practice that day a celebration of you.
1st Fold – Yamas; moral imperatives. How you treat others and your community.The mirrors help remind us that we are all in this together, just like life.Moving together and supporting each other creates an atmosphere of higher consciousness for us all.
2nd Fold – Niyamas; how you treat yourself. Your body is the temple for your soul.Bikram yoga cleanses and nourishes you “inside out, bones to skin, fingertips to your toes.”It is a total mind body workout.
3rd Fold – Asanas; disciplined practice. Patanjali wrote that “Asana is thus a posture that one can hold for a period of time, staying relaxed, steady, comfortable and motionless.”Steady your gaze on one spot on your image in the mirror, move with the words, be diligent about your alignment and watch your practice transform as you gain a stronger mind body awareness.
4th Fold – Pranayama; awareness and control of breath. Prana is often translated as ‘life-force’ and ayamaas ‘extension of’.An awareness of your breathing has profound affects on your central nervous system as measured by the brain imaging capabilities of modern science.The opening and closing breathing exercises in Bikram strengthen your respiratory system and improve stamina and the steady breathing through the nose throughout class will melt the stress away.
5th Fold – Pratyahara; withdrawal of the senses, freedom from cravings. The more you practice you’ll discover that if you have applied the first four folds your willpower improves.You’ll be able to resist the external ‘go to’ things when life’s waters get choppy.You realize that the answers to your questions are inside you.You are the one you have been waiting for.
6th Fold – Dharana; concentration. Concentration is utilized throughout class, and the balancing series is where you begin to fuse your mind and body and concentrate on using your muscles to optimally support your skeletal structure.You’ll discover this is the portal to transforming your class into a 90 minute meditation.Still your body, still your mind.
7th Fold – Dhyana; mediation. With your new concentration skills you will begin to move into a deeper moving meditation in class which will have profound impacts on your life outside the studio.Patanjali wrote in the Sutras that ‘yogas is the cessation of the fluctuations of the mind’.
8th Fold – Samadhi; enlightenment. Patanjali proposed that enlightenment could be experienced in delight within everyday occurrences, not just upon transcendence.When you are doing something you really love to do, those are moments of samadhi to be savored.The more you practice Bikram yoga the more blissful you’ll feel and the easier it will be to see moments of samadhi show up in your life.
This Friday is Earth Day, but we’re celebrating all month long. Through April 30th, take 20% off Sweat Mate reusable bags. Also a reminder that with every logo Namaka flask (pictured bottom right) you are entitled to FREE purified water at our in-studio coolers, while flask supplies last.
We encouraging the use of Sweat Mate reusable bags Bikram Yoga NYC carries Sweat Mates at all of our locations and this month they are available at 20% off. Sweat Mates are an environmentally-friendly option for carrying your sweaty clothes or towels home after class. The drawstring bags are made from high quality fabrics.
– Heavy-duty nylon parachute cord drawstring – Waterproof urethane-coated rip-stop nylon lining – Convenient hang loop – Helps prevent the spread of germs – Size: 16″ x 18″
Did you know Core Water bottles are made from 100% recycled material CORE Hydration water is ultra-purified using a seven stage proprietary process including U.V., carbon filtration, reverse osmosis and ozonation that removes harmful impurities and contaminants. It’s then balanced with the perfect blend of electrolytes and minerals that complement the levels that naturally occur in the human body. The result – a clean and crisp tasting water with the “Perfect pH” of 7.4*. But, most importantly, the bottles are made from 100% recycled material.
Please bring your used plastic bags to the studio In every locker room at Bikram Yoga NYC we have plastic bag dispensers. We highly encourage students to bring their own used plastic bags often used by delis, supermarkets and convenience stores. Have a collection of these at your apartment? Bring them in! Not sure what to do with these bags you bring home? Use one bag to collect a dozen others and drop them off at the studio for others to use.
Keep you water cool and the earth green with a reusable water bottle Ever finish class with a bottle of warm water? Make the change to Namaka Flask and enjoy cold water through the end of class and beyond.
The entire Namaka Bottle Line is vacuum insulated. This means there is an absence of matter between the two stainless steel walls. This vacuum insures that the temperature outside the flask has no influence on the temperature of the contents of the flask. The vacuum insulation keeps your hot beverages piping hot for up to 12 hours and your cold beverages cool and refreshing for up to 24 hours. All Namaka Flasks are made of 18/8 stainless steel which is highly resistant to absorbing odour, taste and bacteria. They are BPA free. Namaka Flasks don’t have a detachable liner, making them simple to clean. Our flasks are completely recyclable. They are available in a multitude of colour choices and 6 sizes. Our flasks are finished with a tough, chip resistant powder coating. With our double-wall insulation, cold drink condensation is prevented and the flask remains cool to the touch for hot beverages. We guarantee every Namaka Flask against manufacture’s defects for a lifetime.
Ask the desk manager at any Bikram Yoga NYC location for a color and size of your preference if you don’t see it at the studio.
The only exercise that twists the spine from top to bottom at the same time. As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility and the flexibility of the hip joints. It helps cure lumbago, rheumatism of the spine, improves digestion, removes flatulence from the intestines, and firms the abdomen, thighs, and buttocks.
Avoid sitting on your heel of the knee that is bent on the floor. Both sit-bones should be equally distributed on the floor.
When you bring your arm up over your knee make sure that all three parts (hand, knee and heel) are touching on the same spot of the floor.
Your buttocks, hips, sacrum and pelvis remain square to the side you are facing (left side in most cases); they are not involved in the twisting motion. The twist comes from the waist through the top of the head. Prior to turning it is important to lift your body up toward the ceiling and then twist.
This posture helps to balance the blood sugar level. It improves the flexibility of the sciatic nerves, ankles, knees and hip joints; improves digestion; enhances the proper functioning of the kidneys; and expands the solar plexus. Increases the flexibility of the trapezius, deltoid, erectus femoris, and bicep muscles, sciatic nerves, tendons, hip joints, and the last five vertebrae of the spine. Relieves chronic diarrhea by improving the circulation of the bowels. It also increases circulation to the liver and spleen and improves digestion.
4 Tips for this posture:
Keep in mind that with legs to either side your knee can be bent. The forehead-to-knee compression is paramount rather than having your leg straight. Furthermore, whether your knee is bent or straight your foot should always be flexed.
During the compression portion of the posture, your shoulders and elbows are equally aligned over the leg that is out (i.e. leg facing the corner of the room). On the right side, think left elbow and shoulder down toward the floor, and the opposite for the left side.
With both legs forward it is important to contract your quadriceps BEFORE you begin to pull on your toes. If you’re unable to keep your knees locked avoid pulling and work on hamstring flexibility first.
As always, breath is key. Inhale while lifting and lengthening the spine, exhale as you stretch forward and work toward touching your forehead to your toes.
Produces maximum compression of the spine, which stimulates the nervous system. Improves the flexibility of the neck and spine and relieves backache. The peak of the floor series. This posture stretches the abdominal organs to the maximum and cures constipation. It stretches the throat, thyroid gland, and parathyroid gland. Like the Bow Pose, it opens a narrow rib cage to give more space to the lungs. It also firms and slims the abdomen and the waistline. In addition, this posture allows release of emotional tension held in the body as stress, anxiety, anger and depression.
3 Tips for Camel Pose:
When you drop your head back try your best to relax your neck so the weight of your head will bring you closer to being able to grab your heels.
Visualize your entire spine in the back bend. You want to access each part of your spine. You don’t want to give in to any part of your spine that may be more flexible than another.
This posture helps to strip away layers of emotional stress. By focusing on the middle of your chest and breathing deeply you might experience thoughts and feelings surfacing. This is a good thing so let your emotions surface and then let them go. You will feel much better.
2016 marks a unique year for Bikram Yoga NYC. We are thrilled to bring so many new classes, workshops and events to our students and wanted to provide a roundup of everything going on.
The 90 Minute Miracle
We call this class the “90 minute miracle.” This traditional 90 minute class is designed for the stiffest beginners to the most flexible of yogis. Appropriate for all skill levels. > See all 90 Minute Classes
The Effective 75
Slightly abbreviated version of the classic 90, moves with a bit more tempo, more concise dialogue and less instructor demonstration. Please be punctual, starts promptly on time so it can end on time. > See all 75 Minute Classes
60 Minute Maintenance
This one-hour class moves through the traditional series with tempo and flow and is specifically designed to maintain your regular Bikram Yoga practice on the days that you just don’t have the time. >See all 60 Minute Classes
New Workshops & Clinics
Monthly clinics and workshops from guest and resident instructors cover a wide array of topics. Recent 2.5 hour Master classes compliment upcoming backbending workshops, clinics that help you go deep into your practice and those focused on Women’s health. > Read about this weekend’s Clinic
Class is led by the teacher in the front of the room with no verbal instruction, other than an indication as to when to go in and out of the postures. Students must have taken at least 10 classes and have knowledge of the sequence of postures. We are currently offering 1 silent class a month, 5pm on Sunday’s at Upper East Side, with Lisa Hecht.
Currently a monthly event called Chillax led by Chrystine Cooper, this 90 minute Bikram Yoga class is accompanied by music for a fun and unique Bikram Yoga experience. Expect an expanded music series in the coming months. > More about Chillax
Around the World Classes
Starting in April Bikram Yoga NYC is going to be offering a class that is led in a different language on the 2nd Thursday of every month. To date we have commitments from instructors who speak Spanish, French, Portuguese, Russian, Lithuanian and German. > More info coming soon
Intro to Bikram Method
This clinic-style class will introduce you to the 26 postures and 2 breathing exercises in the Bikram Method class. In this lightly heated one-hour class the instructor will guide you gently through the series and offer tips on how to prepare for class, take care of any injuries, and ultimately get the most out of your Bikram Yoga practice. > More info coming soon
Earn points by purchasing packages, taking class and referring friends. Use those points to redeem Rewards from our network partners for items like salads and massages, creams, flowers and more from partners like Aveda, Just Salad, Bikram Yoga NYC, Inday, Vitamix, Meatball Shop, and many, many more. > Go to Rewards site.
Shop the hottest in yoga apparel and accessories in at Bikram Yoga NYC’s OMSHOP. Choose from over 750 designs from more than 15 designers including LalaLand, PhatBuddah, YogaBela, ButterElixr and many more. > Shop Now
Bikram Yoga NYC is a full service studio with a variety of amenities including multiple showers in every location in each locker room. Organic body soap, shampoo and conditioner can be found in the showers and cotton balls, q-tips, hair dryers and towels can be found in the locker room. > See More Info: Flatiron, Midtown, Upper East Side, Upper West Side
Every week Bikram Yoga NYC shines the spotlight on one of our instructors in a series we call Teacher Feature. Get to know your instructors, see what they’re reading, what they’re doing outside of the hot room, see a few more pictures and even book a class. > See Teacher Feature Archive
We’re lucky to have such a strong and dedicated student body at Bikram Yoga NYC, many with incredible stories to share about weight loss, disabilities, improved focus or how the yoga has helped them heal injuries. Read some of their stories by visiting our Student Stories Column
Posture of the Week Series
Over the last 5 months we’ve made it though nearly all of the 26 postures in the Bikram Series, each posture coming complete with tips and tricks for help mastering the series. > See All Postures of the Week Here
Healthy Living Series
Certified Nutrition expert Ania Dunlop has a monthly series about Healthy Living outside the yoga room, offering guidance on everything from getting your hydration though food, to 5 ways to boost your immunity, to keeping weight off during the holidays and much more. > See All
Bikram Yoga NYC has a presence on a variety of Social Channels including Facebook, Twitter, Instagram, Pinterest, Vine, Goolge+ and Reddit. See more about our social presence over at our Staying Connected page
Yoga Shorts Parodies
#YogaShorts is a series of short films we’ve made over the last several months that dub yoga dialogue over popular culture TV show, Movies and events. To see the films, head over to our Facebook Page
Having launched our first mobile app in February of 2012, version 1.0, we’re now please to offer a sophisticated mobile experience on both iOS and Android platforms for free – now at Version 3.8.1. > Download a free copy today
Redesigned in late 2015, our website now offers dynamic real time one click booking from any page on the site. Simply login using our LOGIN|REGISTER link and then anytime you come back, hover over “schedule” and pick any class.