BYSJ Online Yoga Q&A

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Bikram Yoga Breath

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BYSJ owner Michele Vennard and staff teachers Sarah and Matt Newman hosted a quarterly Q&A on Zoom to discuss all things yoga with teachers, studio owners, and students from around the world – our global Bikram Yoga family. Below is a summary of the questions and topics raised. To be informed of our next Q&A, you can subscribe to our events calendar at https://bikramyogasanjose.com/our-events/


0:30
I have a student whose feet are turned out to a 90-degree angle in the Fixed Firm pose. How can we help her get her feet in one line?

11:10
I have had issues with the Standing Head to Knee pose. The posture puts intense pressure on the standing knee joint, compresses the spine, and demands balance that can stress the inflamed knee while I balance my entire body weight on one leg. Can you recommend any safe modifications or alternatives?

18:50
Why can’t I hug my knees in Wind Removing Pose? I can only interlock my fingers. Are my arms too short?

26:00
In Standing Separate Leg Head to Knee pose, is it bad if your stomach turns into knots in the middle of the pose when you’re bending forward? How do you fix it?

33:25
How do you deal with visiting teachers who say things that oppose the Bikram dialogue? Our students get conflicted information, and our teachers then have to deal with the consequences of these variances.

47:55
Regarding students with diabetes practicing in the hot room, what specific recommendations or protocols do you suggest?

54:50
What is the proper way to finish the 90-minute Bikram Yoga class? Sometimes teachers use this space as a free microphone opportunity.

01:05:55
In studios with different yoga styles, and even among Bikram teachers, people are taught conflicting ways to do particular postures. Help me with this rabbit hole!

01:11:25
I hear teachers say that in Cobra pose, “you can borrow a little strength from your arms.” What are your thoughts about that?

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In this “rerun” edition, Michele, Sarah, and Matt met over Zoom to discuss the topics raised at the May 23, 2026 session. Here is a summary with shortcut links to jump to each question:

00:30
https://youtu.be/LhY3CzeosVg?si=MpElTEot2OAV2Mw6&t=30
In Spine Twist, why do some teachers tell the student to grab the mat or towel if they cannot grab the knee, and what does that deprive the student of, especially when the student continues in the posture and brings the arm around to grab the thigh behind them?

07:12
https://youtu.be/LhY3CzeosVg?si=MpElTEot2OAV2Mw6&t=432
Several yoga traditions do Kapalbhati breathing with the mouth closed, through the nose. Do you know why in Bikram Yoga we have a different tradition?

12:00
https://youtu.be/LhY3CzeosVg?si=MpElTEot2OAV2Mw6&t=720
In Standing Separate Leg Head to Knee, we’re always told to have our heels in one line, but in one of Joseph Encinia’s reels, we’re told to have our heels on either side of the midline. Which is correct?

20:25
https://youtu.be/LhY3CzeosVg?si=MpElTEot2OAV2Mw6&t=1225
Recently I’ve experienced spasms or issues with my lower back after the Standing Separate Leg stretching and Half Tortoise poses. Am I doing something incorrectly, pulling unevenly, etc.?

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We meet over Zoom with yogis all over the country and abroad to talk about all things Bikram Yoga. These sessions are rich discussions on the why and the how of our yoga practice and postures. Watch the video and check out the summary of topics below with shortcut links.

https://youtu.be/ApNHG3zSPMY?si=aNfcUZAcztDmT3_w&t=24
00:25 In Standing Separate Leg Stretching pose, if people can't reach their feet yet, is it best to put their hands on the floor or grab their ankles? What are the priorities in this posture?

https://youtu.be/ApNHG3zSPMY?si=Oqg_71MA5SmKGexl&t=1288
21:29 In the Standing Head to Knee grip, what is the difference between keeping your thumbs with your fingers vs. bringing your thumbs on top of your foot?

https://youtu.be/ApNHG3zSPMY?si=s9eScIoxuKgPvx5J&t=1846
30:45 How much of the precision in Bikram Yoga dialogue is arbitrary, for the sake of getting people to focus and get into a body/mind stillness?

https://youtu.be/ApNHG3zSPMY?si=SWvyi0wq2KkqD2yR&t=3523
58:45 In Locust pose, for example, what body part are you supposed to be moving? When we refer to the arm or the leg, where does the arm or leg begin? What parts of the body do they include?

https://youtu.be/ApNHG3zSPMY?si=zuFKBymFmnXW4092&t=4380
1:13:00 In Locust pose, I noticed after practicing frequently during a challenge that I was suddenly able to lift my legs much higher. Why is that? What dynamics are at play in this posture?

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We held our quarterly Online Yoga Q&A to discuss all things yoga and had some great discussions about the following topics. These Q&As are free, and we welcome anyone to join us from anywhere, teachers and students alike.

0:32: I’m interested in anatomy. Going through the poses, there’s a specific anatomy piece, but are there other things that we should know about in our practice?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=31

12:40: In the third part of Awkward Pose, Rajashree mentioned to a student that it’s OK for the knees to come apart. Is this used as a way to accommodate knee pain, or is it better not to come down as far? And would it be important to bring the knees back together when coming out of the posture?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=760

22:25: Regarding 80/20 breathing, I was told you take one deep breath and then let a little air out, then a little more, then a little more, so that you’re only exhaling. But I thought 80/20 was keeping air in the lungs to hold the posture.
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=1345

35:10: In Half Moon and Camel backbends, I have heard teachers say to lift the chest up. That doesn’t seem useful to me, and I’ve read it can create an impulse to come out of the posture. What do you think?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=2110

40:20: Is ‘chest up’ a useful cue to someone more flexible when they are in Camel, and their hips are coming too far forward beyond the knees?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=2420

48:00: I feel that Bikram Yoga is a natural way to work the body from the inside out, and we don’t really need to do other types of exercise. Some people say they don’t get enough strength from Bikram Yoga. Can you talk about how other types of exercise involve strength differently?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=2880

1:03:55: In Locust Pose, how do we approach students who don’t get their arms under the body or bend the elbows to only get their hands underneath?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=3835

1:11:15: In Half Tortoise, I wonder what your view is on the sequence of the actions; forehead to the floor first, or little fingers at the same time? What does the hip position play in this?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=4275

1:26:09: In Half Spine Twist, as a teacher, I see students doing their own things, arms and legs all over the place, not listening or understanding. How should I deal with this?
https://youtu.be/WPb2OQF0pGo?si=iMNQCptC6iVIg7Vq&t=5169

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We host Online Yoga Q&As quarterly, and rich discussions always ensue. Below are shortcuts to each topic discussed.

0:35
https://youtu.be/ynzppZ_zLvI?si=WnK659EfiQKTzVXN&t=39
I have trouble balancing on one leg due to an injury with my small toe. Any advice from Eagle pose onwards?

12:20
https://youtu.be/ynzppZ_zLvI?si=5SynO2ijgRrObwFY&t=740
Why in Toe Stand do we lift the left hand up in both sides of the posture?

19:45
https://youtu.be/ynzppZ_zLvI?si=C_tufjFA8b0rahgp&t=1182
I watched your posture talk on Standing Head to Knee pose, and I was wondering why you didn't mention how "smiling happy face" is in the dialogue for the full expression, bringing the head to the knee. Is that for a reason?

27:45
https://youtu.be/ynzppZ_zLvI?si=xPDOf7NZCQbhksHY&t=1662
For the backbend in between sets of Standing Head to Knee pose, some teachers leave out the second backbend, and/or say backbending is optional. What's your position?

35:05
https://youtu.be/ynzppZ_zLvI?si=Ctwp2pqaO1NE0A5t&t=2104
I have a student who complains that locking the knee has created pain. Have you ever come across that?

45:10
https://youtu.be/ynzppZ_zLvI?si=iSPD3w3WR_0HXt1Z&t=2709
In Bow pose, I tend to have back spasms, and it never seems to go away. Is there anything I'm doing wrong?

1:00:35
https://youtu.be/ynzppZ_zLvI?si=plFnM0lM_GhHWlOR&t=3631
Do you have any tips for how to get the hands in the right position in Eagle pose?

1:15:45
https://youtu.be/ynzppZ_zLvI?si=SCfwQqFg9TTVLboV&t=4543
How long is Half Moon pose? I know how long the dialogue takes, so what do I do if a teacher adds extra dialogue and time; should I come out of the posture early?

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Yoga is an interplay of body and mind, and our Online Yoga Q&As inevitably explore many facets of this theme. Throughout the discussion and the questions posed, it was often reaffirmed, as Matt said, to "Bring your body to the yoga, not modify the yoga to suit the default comfort point of your body." Below is a summary of questions raised with shortcut links to that topic. If you have any questions about your Bikram Yoga practice, please let us know. Ask in the comments below or send them to connect@bikramyogasanjose.com.

00:15
One leg is 1/2 inch shorter than the other. It creates an imbalance, and I have difficulty with basic things like keeping toes and heels together or balancing on one leg. Are there any suggestions about how to deal with this?
https://youtu.be/dxdPyqAN5Hc?si=zOwgaMTWf11uVia0&t=15

10:45
In Awkward pose, the dialogue says, "Six inches between toes and heels." When I teach, I see a lot of difference in width, and because the heels are a different width than the toes, I bring my heels out a bit so that they feel parallel. Any insights into this?
https://youtu.be/dxdPyqAN5Hc?si=YV2ycXKnxwauaP_5&t=644

22:00
If Standing Bow Pulling pose is a backward bend with a spine twist, how is it that your "abdomen and chest are parallel to the floor" as the dialogue says? For many students, the back is relatively flat, so how do we encourage them to experience a more dynamic sense of equal and opposite force?
https://youtu.be/dxdPyqAN5Hc?si=nO7zCiFPNYL0_8ch&t=1320

41:15
In Fixed Firm pose, should the hips be touching the floor before going back? It seems like when someone’s hips are unable to touch the floor, even with open knees, it’s too soon. I’m concerned about people going back before their knees are ready.
https://youtu.be/dxdPyqAN5Hc?si=zyiMwwGpQFcMsK7m&t=2475

49:45
The Rabbit pose dialogue says to pull on the heels as hard as possible. Is that right? It seems like we should just hold them while we lift the hips up.
https://youtu.be/dxdPyqAN5Hc?si=PeISM33bIJJuzXwU&t=2985

1:02:50
In Camel pose, many people won't try to get their hands on their heels. What's the best way to encourage them?
https://youtu.be/dxdPyqAN5Hc?si=puaOep1wxyOoM7h6&t=3768

1:14:00
In the Standing Separate Leg Head to Knee pose, if someone cannot touch their forehead to their knee, even with the front knee bent, are there any suggestions to improve this posture?
https://youtu.be/dxdPyqAN5Hc?si=bjNGL7LUDycBIdLq&t=4440

1:25:25
In Cobra pose, the dialogue says to use 100% of your back strength, but often, the elbows aren't at a 90-degree angle. Can you augment the lift with your hands?
https://youtu.be/dxdPyqAN5Hc?si=sekSRO1qXxlRkb28&t=5125

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Our Online Yoga Q&As are a convenient way for folks to get together to ask questions and talk about our practice. They're free for everyone everywhere.

Here is a summary of the topics that were discussed with shortcut links:

https://youtu.be/genecb74KKI?si=k-HRIEkQq73WrMxx&t=48
We began by discussing the correct technique for Pranayama deep breathing.

https://youtu.be/genecb74KKI?si=BnB6aM42GLMgm47d&t=691
The inhale breathing is slow and controlled, and I can take in as much air as possible, but the exhale always takes longer. So, I'm not exhaling at the right pace. Is that correct?

https://youtu.be/genecb74KKI?si=tGZdJbrvlUYfjwFS&t=1005
In Pranayama, is the six counts keyed precisely to six seconds?

https://youtu.be/genecb74KKI?si=O_U8IKTZ7GKDUCUB&t=1882
In Wind Removing pose, with two legs, I can either lift my upper body up to grab my elbows, but then my head is way off the floor, or I can grab closer to the wrists to have my head on the floor and begin to tuck the chin. Which is the better approach for me to improve?

https://youtu.be/genecb74KKI?si=_O78qCnmR3ENul8L&t=2451
Bikram talks about "80/20 breathing" and "normal breathing" in his books, and I'm not sure which breathing mechanism I should use.

https://youtu.be/genecb74KKI?si=5Fkx1fd5pplIIlIe&t=3028
In Standing Separate Leg Stretching and Stretching poses, a lot of people cannot straighten their legs. Are there any tips on how I can help them?

https://youtu.be/genecb74KKI?si=W2gg-ry5-XiubK8p&t=3735
In Kapalbhati breathing, the dialogue says to blow out by the lips, but I often hear teachers say "blow out by the mouth." It seems different to me; what do you think?

https://youtu.be/genecb74KKI?si=JD2ewgb-aYNUHOcW&t=4160
With Half Tortoise pose, keeping hips on heels is upfront in the dialogue, but some studios recommend bringing your hips up to create an inversion and get the forehead closer to touching the floor. How important is getting that inversion vs. keeping the hips on heels and stretching?

https://youtu.be/genecb74KKI?si=4eevl24uAkiiExkf&t=5008
I read in a paper that the first initial resistance in yoga poses to get through is called the "minimum edge," and from there, there are various intensities...

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We hosted another quarterly Online Yoga Q&A on November 16 with lots of great insight into our dialogue and technique. Here is a summary of the topics discussed and shortcut links to that section of the video.

1:20
In Rabbit pose, the dialogue says, "Your neck might hurt a bit." It seems like a fair warning, but I wonder if this line is encouraging or warning about rolling too far forward to where the back of the head is on the floor. What is the purpose of saying that in this posture?

12:18
In Hands to Feet pose we bend the knees, but I've seen another pose where the knees should be locked, and I was told in Hands to Feet pose we shouldn't lock the knees. I'm confused about the theory behind it. Which is the right way?

22:26
What is the purpose of the extra phrases like "Mamma give me money," "Japanese ham sandwich," and "Flower petal blooming"? Why is it important to say the dialogue in its entirety and in full context?

30:40
In Head to Knee pose, we're rounding the spine, straightening the leg, and maintaining the ten-fingered grip. There's a lot going on at the same time. How is it possible to focus on so many details together?

48:30
When it comes to talking about the benefits of postures or describing where we are and where we're going in the sequence, it can bring students away from their meditation and focus on the commands. What is your opinion on talking about these aspects?

57:55
What is the purpose of saying, "Eyes open, breathing always normal"?

1:04:42
Rabbit pose is very difficult for me to stay in. I have an urge to come out early. There's a sensation there, but I'm not sure what is prompting me to do that.

1:15:35
When teaching Savasana, what should I say after getting students into the pose? Or should I stay quiet?

1:17:35
In Standing Separate Leg Head to Knee pose, the line, "Maximum body weight on the front leg," is difficult to explain to students outside of class how to keep both hips in one line.

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"Thank you for joining us. This was our 11th BYSJ Online Yoga Q&A. These are so great, so keep coming with your questions. The variety is so great. The way we answer them is great, too, because each of us has different perspectives, and we come up with something deep about it. What comes to mind is the value of this yoga. That's what comes to mind when I hear all these questions and how we converse, just how important it is to keep doing it, and the endless amount of treasure it gives us in so many different ways. So thank you, everybody, for sharing because I learn, which motivates me. I want to take class!"

–Michele Vennard, BYSJ owner and founder

Here is a summary of questions raised and shortcut links to the discussion:

1:11
How can we reduce the watering water drinking during the practice? Is the desire for water a mental/habit thing, or is it really that the body's demanding it and needs it?

6:49
I'm recovering from a back injury, and I can't grab my foot with my hands in Standing Head to Knee pose. So, is it better to stand there with the leg lifted but without grabbing the foot, or should I make some attempt to grab my foot by any means possible?

18:09
Whenever they say, "shoulder blade, scapula come out of your body," it seems that your shoulders end up by your ears. In Standing Separate Leg Head to Knee pose, some teachers will say how that is a combination of Rabbit and Balancing Stick. But, when I do it this way, it creates so much tension and strain in my neck. Is it truly like Balancing Stick?

27:54
I'm struggling with a knee issue. I can't lie down with both my legs flat in savasanas. I have to have either that knee bent or cross my ankles, and that relieves the pain in my knee. So, what do you guys think about how I should manage that? Should I keep the knee bent? Or should I do what I'm doing with crossing the ankles?

42:56
In Stretching pose, you know how we take our index and middle fingers, place them between our toes, and then pull forward. In some classes at a recent teacher training, we were encouraged to touch our forehead to our thumbs. Is that cheating? What are we supposed to do with our thumbs?

52:27
For the grip in Standing Head to Knee pose, my wrists bend out to truly get ten fingers interlocked under my feet. Is it important for the wrist to be straight? Or is it ten fingers interlocked grip period, regardless of whether the wrists are straight?

1:02:20
My Spine Twist pose has not progressed. After 14 years of consistent practice, I always feel so uncomfortable. What should I focus on to improve the execution of Half Spine Twist pose?

1:16:50
In Half Tortoise pose, the dialogue says, "Make sure your shoulders hurt, scapula coming out of the body." I've never felt it hurt; am I not stretching enough?

1:22:01
I've noticed that sometimes, during my practice, I hear and act according to the instructions. I connect the mind to the body. But sometimes, I hear the instructions and refuse to act. Is this just resistance or laziness?

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On May 18, 2024, we held our tenth quarterly Q&A! These discussions have evolved into a great resource for everyone everywhere to get together and bring up burning questions about Bikram Yoga dialogue and technique and reflect on the process of our yoga practice and how it impacts our lives. Here are shortcuts to the questions and topics we discussed.

0:30
https://youtu.be/iOb_Re3vCAk?si=saHPu4TEUvsCQrAy&t=30
In some postures we bounce and in some we don't. Why is that? Why do we bounce in some postures and not others?

14:10
https://youtu.be/iOb_Re3vCAk?si=saHPu4TEUvsCQrAy&t=850
How do you take what is said in yoga outside into the life outside of the room – what tidbits are you yourself using today?

34:15
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=2055
Regarding Standing Separate Leg Head to Knee pose, do you truly want your two heels to be exactly in one line or straddling on either side of the line?

50:00
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=3000
Standing Separate Leg Head to Knee is the most confusing to me. When the teacher says to touch head to knee, I have to bend the knee, and then my heel comes up. Which should I prioritize?

57:20
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=3440
Why is breathing done through the nose and not the mouth?

1:00:00
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=3600
Why do we keep our eyes open in Savasana?

1:05:00
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=3900
In the dialogue it says, "Hatha Yoga is a gas station" and that "it's the only place in the world where you gain energy." What does this mean?

1:13:20
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=4400
Students sometimes hear different suggestions from teachers and ask why. What is a good way to approach this?

1:20:20
https://youtu.be/iOb_Re3vCAk?si=G-1vDkl9iclgU0yV&t=4820
Students will get frustrated about not being able to do the full form of a posture, and it's important to remember that it is not a destination; it's a process.

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Michele Vennard, Matt and Sarah Newman, and Rajashree Choudhury hosted this recent Q&A with lots of stimulating discussion about the intentions of our postures. Doing things the right way brings the results, so listen in. Here are shortcuts to each main subject.

0:56
https://youtu.be/ktEj4QXJyYY?si=DOYulSVErl5UKJHe&t=56
During Pranayama Breathing, should I aim to keep my thumbs connected to each other and to my chin? I feel like they often separate on the inhale.

4:10
https://youtu.be/ktEj4QXJyYY?si=ibsIw7skrSBr2eXP&t=250
Can I bend my knee on the way to the ground in Toe Stand, or is it better to fall forward into my hands?

18:08
https://youtu.be/ktEj4QXJyYY?si=N7DQexnvPx5Z_A8j&t=1084
Do we have palms facing up to the ceiling when we come up from Sit-up?

19:30
https://youtu.be/ktEj4QXJyYY?si=jIBmuh0nt0tw1FDG&t=1169
Maybe we should not add anything to the dialogue because of unintended consequences, like over-stretching causing injury. What do you think?

25:50
https://youtu.be/ktEj4QXJyYY?si=eIHVO20AHM5hZLb8&t=1547
I have a student with Leukemia, currently receiving chemo, wondering if she can return to the practice.

34:15
https://youtu.be/ktEj4QXJyYY?si=A3eTDhJ_HPSFclGy&t=2053
I have neurology on my shoulder and I'm concerned about straining my nerve. I wonder, what the best next step is in my yoga practice?

47:12
https://youtu.be/ktEj4QXJyYY?si=oPBf8zXvjKfBuXbW&t=2831
In Stretching and Standing Separate Leg Stretching poses, if you can't reach the feet, what's the best way to get the stretch?

1:10:30
https://youtu.be/ktEj4QXJyYY?si=ujoUy0J3oQGVAQqj&t=4222
What's the right way to come out of one side of Head to Knee (with Stretching) pose and go to the other side?

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We hosted another of our quarterly Online Yoga Q&As on November 18, 2023, with Rajashree and Michele joining in from Thailand at Bikram's teacher training, and Matt and Sarah Newman here in San Jose.

There was a thorough discussion about breathing techniques and some focus on postural alignment issues. Here is a summary of questions that arose with shortcut links to that subject.

https://youtu.be/IRkC32K2x8w?si=FTGaw0MecsdtgXbP&t=129
I've heard about breathing exercises that breathe with or through the stomach. Is Pranayama done with the stomach at all? I'm focused on breathing through my nose and throat, and my stomach expands, so I'd like to clarify and confirm.

https://youtu.be/IRkC32K2x8w?si=Rs7e7YFOr4VY3ndR&t=952
In Wind Removing pose, I often feel like my hip needs to pop before I can get into proper alignment. It seems to help and feels good, but is it harmful?

https://youtu.be/IRkC32K2x8w?si=dCIW-oCrQBUWj2mY&t=1910
My arms tend to get very heavy by the time I get to Triangle sometimes. Is it from not stretching enough? Or too much tension in my shoulders?

https://youtu.be/IRkC32K2x8w?si=syXfQyH1-m1dfSrK&t=2452
In Bow Pose, I haven't noticed much strength coming from my spine. Do I need to find a way to engage the back muscles more?

https://youtu.be/IRkC32K2x8w?si=finRaGsaSjrhpG2N&t=2730
Is it inherently dangerous to teach someone how to breathe more efficiently? It might make them push harder in a way they aren't adapted to. Maybe for someone younger it should be more of a self discovery process?

https://youtu.be/IRkC32K2x8w?si=bekn9E2u-GUkrHe6&t=3644
Why do some teachers do the second set of Blowing in Firm pose so fast? What is the best way to approach a really fast set?

https://youtu.be/IRkC32K2x8w?si=0U-GnaktMp-cffC7&t=4119
Making sure there's ease in the breathing has been a big focus in Rajashree's recent teaching.

https://youtu.be/IRkC32K2x8w?si=hav5VsGCAKfhhVEd&t=4580
Sometimes when I'm not in San Jose I can only get to a 60-minute class. Do you have any perspective on how I can make the most of it?

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We had another lively discussion at our quarterly Q&A, with topics ranging from technique and sequence, to teaching approaches, to pain management and trauma. Check out the shortcuts below:

https://youtu.be/f0T_b35GrZw?t=65
In Half Tortoise pose, I have a lot of trouble with getting my butt on the heels and getting a good stretch. Should I focus more on the stretch or contacting the butt to heels?

https://youtu.be/f0T_b35GrZw?t=780
In Eagle pose, if you can't get palms together, what's the best alternative? Students don't seem to get benefit by merely holding their shoulders and they are getting mixed messages about what to do from different teachers.

https://youtu.be/f0T_b35GrZw?t=1460
In Eagle pose, what about bringing your shoulders out, then down?

https://youtu.be/f0T_b35GrZw?t=2080
I practice online and I keep my camera on to stay accountable. Is there a preference for the teacher if I have my camera on or off?

https://youtu.be/f0T_b35GrZw?t=2280
I used to loathe Locust pose, but have become a great lover of it. However, I've reached a limit in how far I can come up and wonder what should I do to go higher?

https://youtu.be/f0T_b35GrZw?t=2980
In Fixed Firm pose, I can't lay down on my back unless my knees are really wide open, is that OK?

https://youtu.be/f0T_b35GrZw?t=3625
I've been in so much pain and I realized I have never been able to talk about it, but I had to get to where I could. The pressure has come off, but at this point I can't even lift my arms, I'm in so much pain.

https://youtu.be/f0T_b35GrZw?t=4820
In Fixed Firm, a teacher suggested I move my big calves out of the way, is that OK?

https://youtu.be/f0T_b35GrZw?t=5000
I was disciplined as a child and got hit a lot on my back. That seemed to come up for me in yoga.

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We hosted another of our free quarterly Online Yoga Q&As, and here it is! If you'd like to attend a future Q&A, go to bikramyogasanjose.com, and subscribe to our newsletters and the events calendar.

Listen in as BYSJ owner and founder Michele Vennard, staff teachers Matt and Sarah Newman, special guest Rajashree Choudhury, and teachers and students from around the world discuss the topics below, ranging from technique to teaching, to mindfulness and healing – all the reasons we do this practice.

Topic summary and shortcuts:

0:45
https://youtu.be/RRnl11YMbq0?t=44
I have dark spots at the base of both knees. I'm wondering if I'm just putting too much weight on my knees when they're on the floor. Is this normal? I know some people also say they have chafing under their chin from Half Locust pose. Do I need to redistribute something to avoid this?

13:14
https://youtu.be/RRnl11YMbq0?t=794
Standing Head to Knee pose is my nemesis. Do I still have to just keep struggling to try and get that leg locked? Or should I be happy with what I can do just lifting the leg up, being grateful for the fact that at my age, I can do that? And just go, "You know what? That's enough."

23:12
https://youtu.be/RRnl11YMbq0?t=1393
I've had trouble for years with Half Moon pose – I can never be sure I am bending correctly and I need guidance. I never really feel a stretch on my sides. I feel it mostly in my shoulders, or in my back, which I know can't be right.

47:25
https://youtu.be/RRnl11YMbq0?t=2845
Rajashree joined in from Thailand and spoke about how this is the only yoga series where we focus on how the standing leg cannot be bent, and there is a reason for it. The foundation for our every movement starts with the legs.

50:30
https://youtu.be/RRnl11YMbq0?t=3030
In the second part of Awkward pose, when I'm high on my toes, I feel like I'm not getting as high as I used to. And when I come down low, I'm feeling it more in my knees. I wonder how to balance the weight to keep all of the joints well protected by using all of my legs.

55:07
https://youtu.be/RRnl11YMbq0?t=3307
In the first part of Awkward pose, is the object to get the the butt back first, then the upper body back? My tummy and breasts are pressing down on my thighs because I'm trying so hard to get the butt back and arms stretched forward.

1:08:30
https://youtu.be/RRnl11YMbq0?t=4095
Nirvana, a teacher at BYSJ, commented on how fear influences our practice. When students come to the studio, they acknowledge the physical aspects, but then there's the mental fear of doing something, and trusting. "Can my body do that?" There's a little bit of a trust that we have to build up, and practice safely.

1:13:12
https://youtu.be/RRnl11YMbq0?t=4390
Rajashree had a lot to say about being present and healing in the practice and in life. "The whole point during the 90 minutes is to be present. That's why we get so much mental benefit, because most of the time we are going to the past and future. That's why we feel that nice beautiful equanimity, and it gives us a whole day of beautiful energy. If you go out of sequence, you won't feel that way. You've got to hold the pose, the way it is set up. If we switch anything, it's changes the value of it."

1:17:23
https://youtu.be/RRnl11YMbq0?t=4648
Kamal, a teacher in the UK, brought up some challenges he faces leading class. What's the best approach to deal with students focusing on their smart watches and other diversions that take away from being focused and present in their practice?

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BYSJ hosts free quarterly Q&As for everyone, everywhere.

TOPIC SHORTCUTS:

02:25
https://youtu.be/78Hzvp8dzGU?t=145
Going into Toe Stand, even after many years of practice, it's hard to reach hands to touch the floor. Given that the advanced pose allows for bending the knees going down, would you recommend doing that to reach the floor?

12:20
https://youtu.be/78Hzvp8dzGU?t=741
I can't do Toe Stand. What muscles do I need to strengthen to be able to do it?

29:00
https://youtu.be/78Hzvp8dzGU?t=1740
How do you address imbalances, where one side seems to be stretching well and the other doesn't? I feel like I should be careful with the side I'm good at and not over-apply stretching on that side, because the other side is going to be lagging.

42:00
https://youtu.be/78Hzvp8dzGU?t=2520
In Triangle it's hard to straddle the mat because of slipping. Is a smaller stance better in this case?

55:00
https://youtu.be/78Hzvp8dzGU?t=3300
I had a reaction to the vaccine last year, myocarditis, and as a result I have weakness on my entire left side. Is Bikram Yoga OK for me? Anything I should be careful about?

01:06:30
https://youtu.be/78Hzvp8dzGU?t=3990
I practiced online with my studio in SoCal at the beginning of Covid but they stopped. I still have an aversion to going into a studio, and lack motivation to get back into it. I like practicing at home and want to try online classes with BYSJ. Are all your classes 90 minutes?

01:09:40
https://youtu.be/78Hzvp8dzGU?t=4180
My glute muscle on one side rebels, it seizes or cramps, when I try to stay up straight, and it's painful, so I have to back off. When it acts up, it's hard to get into postures.

01:22:45
https://youtu.be/78Hzvp8dzGU?t=4965
I'd like to know why we have "pigeon toes" when we do Standing Separate Leg Stretching pose.

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We held another Online Yoga Q&A recently and covered several key aspects of postural awareness and priorities in our practice. These Q&As are a terrific way for teachers and students to sort through some of the confusion that can arise. Special thanks to Rajashree for joining us in the middle of the night from the other side of the globe – that's dedication. 🙏

Our next quarterly Q&A will be held on Saturday, February 18, so save the date!

Topic Shortcuts:
0:46 – https://youtu.be/Co2NnWW3HNk?t=46
What are recommendations for somebody new to yoga with severe hip arthritis? Are there any pose modifications to allow a safer practice?

22:41 – https://youtu.be/Co2NnWW3HNk?t=1361
I have had a lot of students coming in recently with lower back pain. How do we encourage students not to make a career out of rolling over to the side instead of doing the situps or not coming forward in Standing Head-to-knee? How do we, as teachers, encourage people to move forward without reinjuring themselves?

45:55 – https://youtu.be/Co2NnWW3HNk?t=2755
I wonder why the series is designed so that you always step out and step back with the same leg. I notice I have a strong asymmetry, and I can stabilize my left leg much better because we always step out with the right and back with the right. I wonder if there is a reason because if you repeat something, even a small thing, every day, it creates an imbalance.

54:16 – https://youtu.be/Co2NnWW3HNk?t=3256
I have this same thing about symmetry; my two sides are very different. It constantly bothers me throughout the class; for almost every posture. Even in savasana, the two hips are not equally touching the mat. If I think I'm straight, I'm really not, and looking around the room, many people are pretty crooked when they think they're straight. So it's hard to know for yourself.

1:10:07 – https://youtu.be/Co2NnWW3HNk?t=4207
In Separate Leg Stretching, you reach and grab your heels or feet, or some people can't and grab their calves. Each place you put your hands, you engage your legs differently. Is there an action that is preferred when you're having trouble reaching your heels?

1:14:41 – https://youtu.be/Co2NnWW3HNk?t=4481
In Triangle Pose, going into it, I'm always confused. When teachers say 'hips forward' in a class, do they mean forward towards the mirror or forward where your right arm is facing? I'm confused about what my hips are supposed to do. I thought you wanted to open your hips, but then they say, 'push your hip forward.' I'm unsure if that means I should close it and then twist the opposite way with the arms.


#bikramyoga #sanjose #yogaqanda #arthritis #backpain #symmetry #safesitups #yogasymmetry #separatelegstretching #trianglepose #rajashree

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Bikram Yoga San Jose holds free quarterly Online Yoga Q+As over Zoom, hosted by BYSJ owner and founder Michele Vennard with staff teachers Matt and Sarah Newman. We were honored to have special guest Rajashree with us this session, taking in the wealth of insight and experience she offered, all the way from India at 2:30 am! 🇮🇳🙏🤗


QUESTIONS AND SHORTCUTS:

In Standing Separate Leg Head to Knee, my back heel comes up when I try to separate my legs more. Do I stay wider and try to push the heel down or shorten my stance?
https://youtu.be/JidXtqbyOA4?t=83

In the Fixed Firm pose, I'm unable to get my butt on the floor as I go back on my elbows, and opening my knees doesn't seem to help. Is there something more I should be aiming for?
https://youtu.be/JidXtqbyOA4?t=852

In Tree pose, Toe Stand, and other Lotus-type poses, my knee lifts, and my hips don't open, which makes it harder to be in the posture. What should I do?
https://youtu.be/JidXtqbyOA4?t=1794

With arms overhead like in Half Moon or Balancing Stick pose, my shoulders feel stuck, and my arms jack-knife forward. Should I try to rotate the shoulders outward to make progress?
https://youtu.be/JidXtqbyOA4?t=2863

A student of mine feels like she's not getting enough oxygen and wants to practice by an open window, but there is obviously enough. What's the best way to handle special requests like this?
https://youtu.be/JidXtqbyOA4?t=3499

Is there any news about Bikram Yoga teacher trainings?
https://youtu.be/JidXtqbyOA4?t=4546

I'm becoming more aware of my twisted wrists and getting corrections, but I find it hard to focus on them. How do I concentrate better on my wrists?
https://youtu.be/JidXtqbyOA4?t=4613

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Our Online Yoga Q+As are a great way to connect with teachers and fellow yogis, get the most out of your practice, and find clarity in your postures and practice.

This is our sixth Yoga Q+A, held quarterly and hosted by BYSJ owner and founder Michele Vennard, with staff teachers Matt and Sarah Newman.

Look out for future sessions on our social accounts. No question is a bad question, so BRING IT! We discuss the postures, breathing, getting the most out of class, your home setup, consistency, restarting a practice – anything you like, we're here for you.

---------------
Check out the following topics:


After each Standing Head to Knee pose, we put our hands on our lower back and bend backwards, why here?
0:27

More discussion about the unique importance of Standing Head to Knee pose.
9:37

The use of equal and opposite force in postures like Standing Bow Pulling pose.
18:18

The process of pain sensation in your yoga journey
29:27

The interplay of micro and macro awareness in the learning process.
34:10

Is it OK to twist your torso as you get into Fixed Firm pose?
39:35

Change the posture for the person? Or change the person with the posture?
45:50

I begin to sweat early and sweat a lot. Why do some people sweat more than others?
45:56

When I get dizzy, does it mean I should be doing less overall? Or do I give normal effort and pause as I need to?
56:00

In Standing Separate Leg Head to Knee, do I emphasize tucking my chin first thing? Or do I round down, then tuck chin?
1:10:00

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Our Yoga Q+As are a great way to connect with teachers and fellow yogis, and get the most out of your practice.

This is our fifth Yoga Q+A, held quarterly and hosted by BYSJ owner and founder Michele Vennard, with staff teachers Matt and Sarah Newman.

Look out for future sessions on our social accounts. No question is a bad question, so BRING IT! We discuss the postures, breathing, getting the most out of class, your home setup, consistency, restarting a practice – anything you like, we're here for you.

---------------
SHORTCUTS TO THE FOLLOWING TOPICS

60 Day Challenge: My body aches all over, is that normal?
https://youtu.be/hpf532jR0Lk?t=134

Floor Bow Pose: I can't get my legs up because my back is tight.
https://youtu.be/hpf532jR0Lk?t=305

Plateauing: How and when do I move beyond a plateau?
https://youtu.be/hpf532jR0Lk?t=752

Floor Bow Pose: I get a lot of pressure on the knees when kicking.
https://youtu.be/hpf532jR0Lk?t=1187

Standing Bow Pulling Pose: Is it important that the hips stay level?
https://youtu.be/hpf532jR0Lk?t=1508

Hands-to-Feet in Half Moon: Locking the knee vs. keeping chest on legs.
https://youtu.be/hpf532jR0Lk?t=1742

Online Yoga: Heat, humidity, and camera position.
https://youtu.be/hpf532jR0Lk?t=2032

Half Tortoise Pose: How do I improve the transition going in and out?
https://youtu.be/hpf532jR0Lk?t=2971

Bikram Benefits: What are the physiological benefits of Bikram Yoga?
https://youtu.be/hpf532jR0Lk?t=4026

Head-to-Toe Stretching: Will my head ever reach my feet?
https://youtu.be/hpf532jR0Lk?t=4299

"Come down from the lower spine": How do I verify that's what I'm actually doing?
https://youtu.be/hpf532jR0Lk?t=4652

Mindset: How does self-realization come into play?
https://youtu.be/hpf532jR0Lk?t=5262

---------------
RELATED READING

Bikram Yoga – The Guru Behind Hot Yoga Shows the Way to Radiant Health and Personal Fulfillment:
https://www.amazon.com/Bikram-Yoga-Radiant-Personal-Fulfillment/dp/0060568089/

Bikram's Beginning Yoga Class:
https://www.amazon.com/Bikrams-Beginning-Class-Second-Edtion/dp/1585420204/

A basic summary of each pose is on our website:
https://bikramyogasanjose.com/bikram-yoga/

You can also join our Facebook group, BYSJ Everywhere, which includes comprehensive discussion covering benefits of each posture. Use the hashtag #bysjasana
https://www.facebook.com/groups/136016771174512

#bikramyoga #sanjose #yogachallenge #yogaqanda

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We're providing free quarterly Yoga Q+As, hosted on Zoom by Michele Vennard and Matt and Sarah Newman. It's a great opportunity to spend time together, deepening our understanding of the Bikram Yoga postures and practice, and share personal challenges and successes.

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It's heartwarming and inspiring to see so many or our members returning to a yoga practice with us. Restarting can bring up many questions and concerns. In this Q+A, hosted recently on Zoom by Michele Vennard and Matt and Sarah Newman, our members had an opportunity to deepen their understanding of the Bikram Yoga postures and practice, and share personal challenges and successes.

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With all of our online classes and a challenge to practice 60 classes in 60 days, we felt having an online gathering to discuss the postures and practice was warranted. We plan to offer more of these in the future! This Q+A was hosted by Michele Vennard and Matt and Sarah Newman. Have a look and listen, and be sure to join us next time.

#bikramyoga #sanjose #zoomyoga #covidyoga #homeyoga #bysj6060 #60daychallenge #yogachallenge

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Join in on the discussion at our Yoga Q+A, held quarterly to discuss the Bikram Yoga postures and practice. Hosted by BYSJ owner and founder Michele Vennard, and senior teachers Matt and Sarah Newman.

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