Last October we announced a handful 75 minute classes were being added to the Bikram Yoga NYC schedule. In December, we added 60 minute classes to the schedule. Today, all told, we offer almost 40 either 1 hour or 75 minute classes across all 4 locations!

We understand that as a busy New Yorker your time is valuable. While we absolutely encourage students to take 90 minute classes when possible, to get the full benefits of the series, we’re delighted with the reception our shorter classes have received.

Both slightly abbreviated classes consist of all 26 postures and two breathing exercises. During the 60 minute class, only one set of a few of the postures is performed. The 1 hour class also has a short flow sequence from Camel to Rabbit.

Haven’t tried one of these classes yet? Click below to sign up!

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What do we do with our pain? Do we let it destroy us? Or, do we let it transform us? Yarrow Kae invites you on a journey through your heart center into the most vulnerable places of you. She takes you to the places that have brought you deep pain in order to alchemize it into light. To begin that journey she will tell you her story, how she sat with her pain, and how she learned and grew from that pain.

This is a vinyasa flow and backbend workshop designed to crack open our heart chakra, which holds our most potent emotional pain. Together we will dissolve blockages that keep us from reaching our fullest potential, ones that keep us trapped within our pain. Under her expert guidance we will identify the pain, release it, and transform it into light, love, beauty & poetry.

Some of the greatest art has been made as a result of emotional pain. The more quickly you get in touch with yours the more quickly you will be able to alchemize it into light and give your unique gift to the world.

Workshop includes:

  • 75 min vinyasa flow and backbend workshop to ignite your heart
  • kundalini meditation techniques to remove blockages
  • chakra clearing
  • pranayama breathing techniques
  • free write journaling
  • heart-centered meditation
  • restorative yoga designed to soften your heart and free your spirit by getting you in touch with your most valuable trait, your vulnerability

Sunday, January 24th
Bikram Yoga NYC Upper East Side
173 East 83rd Street – 2nd Floor
1pm to 4pm
$45 in advance $55 at the door

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Thank you once again for being part of our community this year! As you might have seen in a recent email, we offered over 100,000 classes in 2015. Where you in one or more of them? Would you like to know how many exactly?

While we wish there was a date range selector option in our software, we’re afraid to report it’s not available at this time. That said, should you want ot know your number, please visit the link below and simply review your 2015 visits. When you have the number, first of all we hope you feel great about it. Secondly, if you’d like to share your visit history with your friends on Facebook, simply click the SHARE button below and add the total to the status box!

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Join us on New Year’s Eve for our annual 10pm class at Bikram Yoga NYC Upper East Side!

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Accompanied by music and guided dialogue, the room is also lit with ambient and celebratory lighting to create a unique atmosphere. Expect a great class with Dan Heching, post-class prosecco, snacks and a midnight toast!

December 31st, 2015
Bikram Yoga NYC Upper East Side
173 East 83rd Street – 2nd Floor
New York, NY 10028
212.288.9642
Doors at 9pm
Class at 10pm
Toast at Midnight
Post Class Snacks

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Ever finish class with a bottle of warm water? Make the change to Hydroflask and enjoy cold water through the end of class and beyond! Hydroflask’s TempShield™ double wall insulation protects temperature from outside elements. Cold stays icy cold up to 24 hours. Hot stays steaming hot up to 6 hours.

Here are some details directly from the company:

Lightweight:

  • Our proprietary bottom seal creates a secure vacuum
  • Eliminates the need for a heavy bottom cap to seal the flask
  • This means we can make the lightest weight bottles in the insulated hydration category

Slim Profile:

  • Our specially formulated getter (a small metal disk located between the two walls) absorbs all moisture and gas during the vacuum process
  • Allows us to have thinner walls without sacrificing performance
  • This gives Hydro Flask a slimmer, more streamlined design

Guaranteed for Life:

  • Hydro Flask has its own dedicated ovens to ensure stringent control over the entire production process
  • This creates consistency and high quality that leads to the best performing product – guaranteed

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.

Sausage filled stuffing, buttery mashed potatoes, pecan pie, oh my! The holidays are a time for family, celebration and comfort food, but sadly for many also a source of anxiety about overeating and, consequently, weight gain. While attending family gatherings, work parties and social events is fun, those extra glasses of wine interfere with our appetite control and suddenly every high calorie food around us starts to look extremely appetizing. After all, we don’t want to be rude to our hosts… But when a one day celebration (Thanksgiving is not a four day feast!) turns into a month long libation, it’s time to set some rules that will keep you slim and healthy without feeling deprived.

Here are some things that you can do to counteract the dreaded holiday weight gain:

1. Change your mindset. 

Healthy living is a lifelong adventure rather than an inconvenient diet. There is nothing sinful about having a big Thanksgiving meal. So put on your finest and tightest outfit (overeating will be seriously unappealing in a skin tight dress or pants), leave your anxieties at the door and enjoy food and drink for this one day. The point is not to overindulge and use the holidays as an excuse to have cheesecake every day in December. If you do overeat, make Friday a detox day, complete with a green juice, lots of veggies and lean protein. This mini detox will rebalance your palate and stabilize your sugar cravings. Being able to self-regulate is the secret to a lifetime of steady weight.

2. Eat (lightly) before parties. 

Don’t “save” your calories! Keep your appetite in check and blood sugar steady by eating light meals and protein-rich snacks to avoid arriving at a party starving and devouring everything in sight. I find that eating a healthy breakfast is key to making good choices later in the day. A protein shake or a veggie egg scramble in the morning is all you need to keep you energized before the festivities.

3. Eat mindfully. 

Many of us eat in a rush, absentminded, distracted by our thoughts or conversation. Choose only the foods you actually like to eat. Don’t load your plate with aunt Mary’s stuffing only out of politeness. Next time you sit down to a meal, smell your food, chew it slowly and savor the texture and flavor. Put down your fork in between bites to ensure your brain has enough time to receive a signal of satiety (this takes about 20 minutes). If you have a sweet tooth, it helps to have a 3 bite rule when it comes to desserts. You will get to taste your favorite treat without the risk of overeating and regret later.

4. Keep up you fitness routine. 

Just because your in laws are visiting doesn’t mean you should skip your yoga class. Sure, the holidays are a busy time, so planning your exercise a week in advance is essential. When traveling, pack your runners, take advantage of hotel gyms or just head outside for a run. Thirty minutes of moderate jogging will burn off those two glasses of wine that you had last night. Plan ahead and make your commitment to exercise non-negotiable.

5. Consider intermittent fasting.

If the holidays left you with a few extra pounds and raging sugar cravings, rebalance with a gentle cleanse (think no wheat, dairy, sugar or alcohol for 5 days) coupled with intermittent fasting. Intermittent fasting doesn’t mean severe calorie restriction; it’s simply eating within a specific time window of the day. For example, you may choose to eat between 10am and 7pm, essentially fasting for 15 hours. Alternatively, you may decide to restrict your calories to 500 per day for a couple of days a week and eat normally the rest of the week. This mimics the eating patterns of our ancestors, who did not have access to 24 hour grocery stores. The great news is that intermittent fasting can help you lose weight, eliminate sugar cravings and normalize ghrelin, your hunger hormone. This may be the easiest path to wellness you’ve been looking for.

Do you love Bikram Yoga? Would you like to join the Bikram Yoga NYC team?

We are looking for students with a passion for yoga who would like to utilize their expertise as a part of the Bikram Yoga NYC team. We’re always looking for sharp students, with an eye for detail and an enthusiastic attitude to join us a variety of capacities at the studio. Here are some areas where we’re looking for help:

  • Studio Managers
  • Weekend AM Desk Managers
  • Facilities Management (i.e. Cleaning Staff)
  • Marketing & Sales
  • Social Media Experts/Bloggers

Do you have an expertise to lend to the studio that does not fit in any of the above categories? We’d still love to hear from you!

If you’re interested, please use this link and fill out a short survey. If you decide to include an official resume, please be aware we do not accept attachments and any resumes must be included in the survey form box (via cut and paste).

We will be replying to candidates by November 17th. If you do not hear from us by that date, rest assured we’ve received your information and will keep it on file if an opportunity arises.

Survey

Thank you!
Donna Rubin & Jennifer Lobo
Co-Owners, Bikram Yoga NYC

By Ania Dunlop, Health Coach at Food for Zen, for Bikram Yoga NYC

Despite the abundance of diet books, countless wellness websites and TV shows, many people are still confused about what to eat. Why is nutrition so difficult these days? Well, the answer to that lies in your local neighborhood supermarket. Take a look around and you will see food-like products that our ancestors would not recognize. These products have been made with unpronounceable chemicals, additives and fillers turning our food into a science experiment. We are focused on eating more or less carbs, fat or protein but rarely think about the nutrient content of each food.

The Devil is in the Labels

If we want to escape the processed food trap here is some advice from nutrition author Michael Pollan worth its weight in gold: “Eat (whole) food. Not too much, mostly plants.” After reading his book “In Defense of Food”, I figured out the recipe for eating without writing a whole book: Eat food that spoils quickly, doesn’t have an ingredient label and makes no health claims. What does that mean? Au natural. I firmly believe that when we eat clean foods, our bodies self-regulate and heal, while overeating, cravings and weight gain disappear.

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Eating Clean, Whole Food

So what’s a clean, whole food? “Whole” food is a single ingredient food, such as apple, rice, or beans, while “clean” refers to food that has been grown naturally, on a plant, not made in a plant, without pesticides, antibiotics and other nasty stuff. So let’s get back to basics! Choose real food that your great-grandmother would actually recognize and cook like your life depends on it, because it does.

While a lost art for some people, cooking real food at home solves our nutritional dilemma. Yes, it’s less convenient than grabbing takeout on the way home, but good nutrition not only affects how we feel today but influences our health and the health of our children in the future. If we truly want to transform our health, the first place to start is with changing our eating habits, eliminating processed food and replacing it with clean whole foods.

Ok, so what exactly should we eat?

We are about to geek out on some nutrition fundamentals. If you get bored with too many rules here is all you need to know: the key to optimal health and weight is a plant based diet. That does not mean you have to become a vegan, it simply involves making earth friendly plants a big portion of your diet with staples such as veggies, berries, avocados, nuts, seeds, coconut oil and whole grains as the cornerstone of your meal plan. If you eat meat, making it a side dish rather than the main event, may help you extend your good health.

And if you are the type of person who can only follow one rule? Simply don’t eat anything with more than 5 ingredients on the label. Trust me, you will not be eating many processed foods if you stick to it.

Visit Ania’s website at foodforzen.com

As a former professional tennis player, David found himself with a few more injuries than he’d hoped. Watch and listen as David discusses how Bikram Yoga helped him heal.

It’s no mystery that Bikram Yoga is a challenging practice. The conditions in the room, while ideal for gaining flexibility without chance of injury may not seem favorable, especially to a beginner. More often than not, life is very similar. When are all aspects of your life in perfect order? And how often are you in total control of each and every aspect? Rarely! The way we practice will often reflect upon the way we face our challenges day-to-day. Cultivating patience, stillness, faith and breath may come naturally to some and take time with others, but a regular practice will indefinitely transform one’s behavior outside of the hot room. Feeling overwhelmed in class? Here are some suggestions on how to get through (because in most cases, the only way out IS through):

Breathe: always through your nose with your mouth closed (with the exception of our two breathing exercises Pranayama and Kapalbhati). Slow nose-breathing will calm down the central nervous system allowing your body to make the transition from merely surviving a class/posture to finding relaxation within it. Mouth breathing will evoke panic and activate a “fight or flight” response. Make your breath inaudible to your fellow yogis, only audible to you. Slowing down your exhale can further calm down your central nervous system and prevent you from going into panic mode.

Take Breaks: real breaks! Both beginner and veteran practitioners often need a break. If you are unable to control your breath, feel dizzy, light-headed or nausea a break might be necessary. It is nothing to be ashamed of, in fact, it should be applauded because it’s an indication that you are listening to your body.

Taking a break is NOT sitting down for 15 seconds and then popping right back up. Sit out of an entire posture or several to reestablish calmness and breath. This will only serve in enabling you to finish your class strong. During the standing series try to keep your head above your heart when taking a break. Either take a knee or sit upright. Lying down and closing your eyes is not recommended. When you lay down blood pressure drops significantly which will cause dizziness when you get back to standing. Furthermore, closing your eyes will take you out of your practice entirely. Keep your eyes open and observe the class, you will likely learn something new!

Stillness: resist the temptation to fidget, move around, drink water (during postures) or wipe sweat. Fidgeting stimulates your sympathetic nervous system, promoting a “fight or flight” response and induces tension/stress in the body. Stillness is the key to gaining a calm and focused mind, giving you the opportunity to really listen to your body. It teaches you how to relax regardless of your surroundings and any discomfort you may be feeling.

Sweating is unavoidable; learn to love it! Keeping sweat on your body helps to regulate body temperature. Sweating is our bodies “natural air conditioner”- the evaporation of sweat off the skin prevents us from overheating. If you wipe sweat away your body will use energy to create more which will have the adverse effect of disrupting homeostasis making you even hotter.

Faith/Patience: have faith in yourself and the practice. Postures that once seemed impossible eventually become easier. Same goes for dealing with the conditions of the hot-room. While the effects of Bikram Yoga are often felt immediately after that invigorating post-class shower, do not expect changes to develop overnight. Nothing worthwhile and long-lasting occurs instantaneously. Bikram Yoga is NOT a fad (how did that Cabbage Soup diet work out for you?!), the series was created over 50 years ago with roots dating back to the 11th century. Keep a positive attitude knowing that millimeters eventually turn into milestones. Have faith in the journey. It may take you five years to touch your forehead to your knee…so what? The gratification felt after five years of hard work will certainly surpass any feelings of accomplishment if you were able to nail “head to knee” on your first day.  

Come back: return to class the next day ESPECIALLY if you struggled. If you wake up sore, find solace knowing that you worked hard. Muscle soreness is a buildup of lactic acid. This may seem counterintuitive, but the best way to relieve soreness is by stretching in a heated environment. Waiting too long to come back feels like starting all over again.

To derive maximum benefit and enjoy prolonged health, the series should be practiced on a regular basis. Bikram Yoga can be practiced daily, unlike most forms of exercise where rest days are necessary. As the frequency of your practice increases you will notice improvements, not only in the hot-room but in your life! Embrace the challenge that is Bikram Yoga…“with a smiling, happy face,” of course!