“Regardless of your age or current physical condition you’ll laugh, cry, moan, groan, sweat and experience the most exciting, hard working and effective therapeutic yoga routine in the world.”

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ABOUT

Hamilton’s First Bikram Hot Yoga Studio!

Welcome to the first certified Bikram Yoga studio in Hamilton, Ontario. Please come prepared to sweat and stretch! All classes are 90 minutes in length and the yoga postures are performed in a hot yoga room. (105–110° Fahrenheit [ 40.56–43.33° Celsius ] with a minimum of 40% humidity.)

It is advisable that you avoid eating 2-3 hours prior to the class time, to allow your body a sufficient period of time for digestion of previous meals. Once you have settled into a comfortable and regular yoga routine, you will be able to assess your eating habits with regard to yoga practice more effectively. In time, you will come to learn what your body’s needs are. You will be able to determine what to eat, how much to eat and when to eat. You will then be able to adjust your eating schedule to complement your body’s requirements. It is essential that you are properly hydrated before taking a Bikram hot yoga class.

What to Wear in a Bikram Hot Yoga Class

  • It is recommended that you wear light and fitted attire. For women: sports bras/tank tops, shorts or swimwear. For men: t-shirts/tank tops, athletic shorts or swimwear.
  • Sweats, long pants and heavy t-shirts are not recommended, since the hot yoga room is designed to make you excessively perspire.

What to Bring to a Bikram Hot Yoga Class

  • Two Large towels: Bring one towel for class use and another for showering after class. You also have the option of renting towels at the studio for $2 per towel. Shower and washroom facilities are available within the studio.
  • Yoga Mat: If you do not own a yoga mat, you will be able to rent a mat from the studio for $3.
  • Water: A large, one litre container of water is highly recommended.
  • Spirit: Bring a positive attitude and an open mind!

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(Print this waiver before your visit)

Yogiraj Bikram Choudhury is the founder of The Yoga College of India, which is known worldwide. Born in Calcutta in 1946, Bikram began practising yoga at the age of four with India’s most-renowned physical culturist at that time, Bishnu Ghosh. Ghosh is the younger brother of Paramahansa Yogananda, who is the author of the popular yoga book, ‘The Autobiography of a Yogi’. Ghosh is also the founder of the Self-Realization Fellowship in Los Angeles, California, USA.

Bikram practiced yoga at least four to six hours every day at Ghosh’s College of Physical Education located in Calcutta, India. At the age of thirteen, he won the 1st place award in the National India Yoga Championship. He held the 1st place title for the next three years and then retired as the undisputed ‘India National Yoga Champion’.

At the age of seventeen, Bikram suffered a knee injury during a weight-lifting exercise. After suffering this injury, renowned European doctors informed Bikram that he would not walk again. After receiving this devastating medical diagnosis, Bikram refused to surrender. He returned to Bishnu Ghosh’s Physical Education school, seeking advice. He had absolute confidence in Ghosh and believed that if anyone could repair his damaged knee, it would indeed be this man. Six months later, his knee had completely healed, after practising yoga under the guidance of Ghosh. As previously stated, Ghosh was a celebrated physical culturist and became the first person to ‘scientifically’ document yoga’s ability to cure chronic physical ailments and heal the body. Ghosh applied the scientific principles of observation, experimentation and deduction to yoga postures. This scientific approach brought a deeper understanding of the therapeutic benefits of a yoga practice, to the general public.

Soon after, Bikram was asked by Ghosh to open several yoga schools in India, and asked to follow the scientific principles as they applied to a yoga practice, which were taught to him by Ghosh. The yoga schools were extremely successful and at Ghosh’s request Bikram traveled to Japan and opened two more yoga studios. These Japanese yoga studios were also successful. Since then Bikram has expanded his curative methods of yoga therapy and spread this yoga around the world.

Soon after, Bikram was asked by Ghosh to open several yoga schools in India, and asked to follow the scientific principles as they applied to a yoga practice, which were taught to him by Ghosh. The yoga schools were extremely successful and at Ghosh’s request Bikram traveled to Japan and opened two more yoga studios. These Japanese yoga studios were also successful. Since then Bikram has expanded his curative methods of yoga therapy and spread this yoga around the world.

bikram yoga

“Yoga is about strengthening your body and your spine in all directions with the goal of creating a union between the body, mind and spirit.” — Bikram Choudhury

We consider Bikram Yoga to be the single best form of yoga for the achievement and maintenance of perfect health, body and mind and highly recommend it for people of all ages, skill levels and body types. For those looking to shed a few pounds, a single class can help burn between 600 to 1,000 calories!

Bikram Yoga is the original form of hot yoga, consisting of 26 Hatha Yoga postures and two breathing exercises. It is performed in a hot room, heated to at least 40 degrees celsius with 40% humidity. The postures are completed in a sequential order over a 90 minute period and have been scientifically designed to warm and safely stretch muscles, ligaments and tendons through a sequence of complementary postures. These postures assist with moving freshly oxygenated blood throughout the body. Noticeable improvements to muscle tone, weight, general health and well-being automatically follow one’s dedication to a regular practice.

Bikram Yoga has been taught for nearly 4 decades. Why? Because it works and it is effective.

Regular practice will strengthen your spinal and core muscles, and will help provide relief from health ailments and symptoms (e.g., pain).

Bikram Yoga brings your body back to square one — the way our bodies were meant to be — in a safe process of restoration and rejuvenation.

Bikram Yoga is an excellent cardiovascular workout without high impact and stress on joints, making it accessible for everyone.

This sequence has been created by the founder of Bikram Yoga, Bikram Choudhury.

The yoga student’s rate of progress will depend upon his or her natural physical abilities to a small extent, but will depend ultimately upon the time and effort dedicated towards the yoga practice. Rate of progress will have very little to do with how perfectly a student is able to perform the poses, but rather that the yoga student feels that he or she is endeavouring to achieve the proper form to the best of his or her ability.

Very few people perform the yoga postures to perfection. The rate of progress will be determined by the person’s understanding of the yoga postures, their attention to the form of the posture and the amount of effort applied while holding the posture. Progress is felt by the yoga student when his or her muscles and joints have become supple in comparison to the state of these muscles and joints prior to practicing Bikram Yoga. The standard of comparison in Yoga is individual. Simply put, this means that to be perfect in Yoga, a person performs the yoga postures to the best of their ability.

Standing Deep Breathing (Pranayama Series)

standing-deep-breathing

About this posture…

This energizing breathing exercise can fill your lungs with up to six times more oxygen than a regular breath. Since oxygen is a major source of energy for the body, it is not usual to feel dizzy in the standing deep breathing. Through compression of the throat, the velocity of air entering the lungs is increased to shoot air into the lower lobes of the lungs. While your arms lift to the ceiling the ribcage opens, maximizing the inhale. Because this breath is up to six times deeper than a regular breath, it increases lung capacity while giving you quick energy.

The exhale breath detoxifies the lungs deeply. When stagnant air is pushed from the bottom of the lungs it causes a release of cellular and metabolic waste from the respiratory system. As the eyes look back to see the back wall, the ocular nerve is stimulated. With the head tilted back, the upper spine opens helping to prepare the neck for backward bending. Overall, the body is energized and the circulatory and nervous systems are stimulated, invigorating the body for class.

Strengthens

  • Shoulders
  • Deltoids
  • Stretches
  • Intercostal muscles – ribcage
  • Shoulder joints
  • Scapula
  • Ocular nerve
  • Stimulates
  • Lungs
  • Nervous System
  • Circulatory System

Benefits

  • Increases lung capacity
  • Increases lung efficiency
  • Opens the shoulders
  • Wakes up the body for class

Half Moon (Ardha-Chandrasana)

half-moon

About this posture…

As you maintain both sides of half-moon the sides of the spine are stretched. By maintaining the form of the pose and keeping your hips and shoulders in alignment, your body receives many benefits. First the body burns fat from the thighs, waist and buttocks while the muscles of the central body are strengthened. The organs receive a massage which helps with proper digestive function. Finally the deep stretching stimulates glands and organs to help give you quick energy while maintaining the health of many body systems.

Strengthens

  • Every muscle in the central part of the body
  • Abdominal muscles
  • Back

Stretches

  • Spine
  • Shoulders

Stimulates

  • Kidneys
  • Liver
  • Spleen
  • Lymphatic Glands
  • Respiratory System

Benefits

  • Trims fat all over the body: thighs, hips, waist, buttocks, arms and abdomen
  • Improves and strengthens every muscle in the central part of the body, especially the back and abdomen
  • Increases flexibility of the spine and corrects bad posture
  • Helps pigeon chest
  • Helps release tension in the respiratory system
  • Helps cure enlargement of the liver and the spleen
  • Helps cure dyspepsia and constipation
  • Helps to alleviate lower back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
  • Realigns the spine
  • Good for lymphoma

Backward Bending

backward-bending

About this posture…

As you bend backwards you compress the posterior part of your spinal column, pushing your disks away from the spinal nerves and decompress the front of the vertebrae. This effectively counteracts the damage of hours spent forward bending.

Those concerned and intimidated by back-bending should rest assured that the controlled environment and proper progression of the Bikram Yoga series allows for back-bends to be preformed safely.

Strengthens

  • Rectus Abominis
  • Obliques
  • Deltoid
  • Trapezius
  • Gluteus maximus

Stretches

  • Spine
  • Shoulders
  • Hips

Stimulates

  • Kidneys
  • Liver
  • Heart
  • Circulatory System
  • Nervous System
  • Thyroid/ Parathyroid

Benefits

  • Stimulates the sympathetic nervous system and prepares the body for action
  • Helps with sciatic problems
  • Helps counteract damage of bad posture
  • Relieves back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
  • Realigns the spine
  • Regulates hormone production
  • Promotes proper kidney function
  • Helps with digestive function, eliminating constipation and flatulence
  • Helps to relieve stress and anxiety

Hands to Feet Pose (Pada-Hastasana)

hands-to-feet

About this posture…

Unlike traditional “touch-your-toes” hamstring-stretch taught in PE class, hands-to-feet pose the whole body. This is perfect example of how a pose can both work to strengthen and stretch your body. As you pull with your arms to increase flexibility, your spine, hips and legs are stretched in what Bikram calls a “360 degree stretching angle.” Completion of this pose after half-moon and backward-bending, means that the spine has been stretched in four directions, the circulatory and nervous systems have been invigorated to prepare the body for class.

Strengthens

  • Biceps
  • Deltoids
  • Quadriceps
  • Calves
  • Rectus Abdominis
  • Trapezius muscles

Stretches

  • Hamstrings
  • Spine
  • Sciatic nerve
  • Tendons and ligaments of the legs
  • Shoulders

Stimulates

  • Pineal and pituitary glands
  • Colon
  • Pancreas
  • Kidneys

Benefits

  • Firms and trims waistline, hips, abdomen, buttocks and thighs
  • Good for frozen shoulder
  • Relieves lower back pain
  • Good for abdominal obesity
  • Greatly enhances concentration
  • Helps with sciatic problems
  • Improves circulation to the brain and legs

Awkward Pose (Utkatasana)

awkward

About this posture…

This strength posture depends on the precise alignment of the feet to deliver the benefits. While in posture, the legs and feet are realigned helping to decrease back-pain. Essentially, the pose works almost like an orthotic. The muscles of the upper body are also profoundly strengthened by the back-bending and positioning of the arms helping with toning.

Strengthens

  • Triceps
  • Deltoids
  • Abdominal Muscles
  • Quadriceps
  • Tones muscles of the legs

Stretches

  • Ankles
  • Feet
  • Toes
  • Pelvis
  • Shins

Stimulates

  • Liver
  • Spleen
  • Intestines
  • Pancreas

Benefits

  • Helps to realign the legs to prevent lower-back pain
  • Tones the arms, getting rid fat deposits from under the arms
  • Helps to align the meniscus in the knee
  • Reduces flat feet, bunions and bowed legs
  • Helps with lumbago
  • Relieves menstrual cramps
  • Relieves sciatica
  • Reduces fat under buttocks
  • Good for arthritic conditions in knees and hips
  • Relieves joint pain
  • Helps to release anger and frustration

Eagle Pose (Garurasana)

eagle

About this posture…

Eagle pose opens the major joints through stretching during the pose. As the arms and legs twist,pressure is created that irrigates the circulatory system. Blood is reserved in the muscles of the thighs, calves, arms and fore-arms. When the arms and legs release this blood flow flushes the joints helping to relieve joint problems and maintaining synovial fluid. The deep compression of this posture also massages organs and glands. Eagle pose particularity stimulates the reproductive system making this a great pose for sexual vitality and fertility.

Strengthens

  • Muscles of the legs
  • Rectum and Pineal Muscles

Stretches

  • 12 major joints of the body: shoulders, elbows, wrists, hips, knees and ankles.

Stimulates

  • Kidneys
  • Reproductive Organs
  • Lymphatic system

Benefits

  • Improves and maintains joint lubrication
  • Improves the mobility of the hip joint
  • Improves immune system through stimulation of the lymphatic system
  • Helps to regulate menstruation
  • Helps improve fertility
  • Good for cellulite
  • Good for varicose veins
  • Balances sexual energy
  • Good for urinary tract infections in women
  • Good for prostate health in men
  • Helps with spondylisis

Standing Head-to-Knee Pose (Dandayamana-Janushirasana)

standing-head-to-knee

About this posture…

Standing head-to-knee builds great concentration and determination. As the knee locks, the contraction of the thigh creates a “suspension” of the knee joint, pulling bone away from bone. By maintaining the pose, the soft tissues surrounding the knee are strengthened helping to protect the cartilage of the knee. As you bend over, the proximity of the heart to the floor, puts pressure on the muscle, exercising the heart through elevating the heart rate. The completion of all four stages of the pose profoundly strengthens the body and mind, improving confidence, focus, patience and determination.

Strengthens

  • Quadriceps muscles
  • Trapezius
  • Biceps
  • Latissmus Dorsi
  • Abdominal muscles

Stretches

  • Back
  • Shoulders
  • Hamstrings

Stimulates

  • Pancreas
  • Thyroid, Para-Thyroid (in 4th stage)
  • Thymus (in 4th stage)
  • Digestive organs
  • Reproductive organs
  • Kidneys
  • Heart

Benefits

  • Builds strength through the body
  • Improves flexibility of sciatic nerve
  • Strengthens tendons
  • Prevents wear and tear of knee cartilage though strengthening of soft tissues around the knee
  • Helps clear and prevent problems with digestion, including flatulence
  • Helps to develop balance
  • Helps maintain sugar levels through compression of the pancreas
  • Improves blood circulation throughout the body
  • Tones abdominal muscles and thighs
  • Improves your sex life through the massage of your reproductive organs
  • Helps to decrease varicose veins by exercising the long vein (great saphenous vein) running from the leg to the heart
  • Helps to build patience, determination and concentration
  • Helps to improve confidence and self-worth
  • Helps to clam and clear the mind

Standing Bow Pulling Pose (Dandayamana-Dhanurasana)

standing-bow

About this posture…

Standing bow-pulling pose is incredibly effective at flushing the circulatory system. The pose moves blood flow from one side of the body, dumping it into the other and creating a profound circulatory flush. Standing bow is a hugely expressive pose, helping to open the shoulders, hips, spine releasing emotion and stress from the tissues. As in standing head to knee, the position of the chest increases pressure on the heart helping to stimulate and exercise the cardiovascular system.

Strengthens

  • Quadriceps
  • Gulteus Maximus

Stretches

  • Trapezius
  • Latisimus Dorsi
  • Sartorius
  • Hamstrings
  • Pectorals
  • Diaphragm
  • Ribcage
  • Spine

Stimulates

  • Circulatory System
  • Digestive System
  • Reproductive System
  • Urinary System
  • Endocrine System
  • Heart
  • Kidneys

Benefits

  • Creates natural irrigation of the circulatory system – transfers blood flow from one side of the body to the other
  • Clears plaque off artery walls
  • Eases back pain through compression of the spine
  • Improves elasticity of the spine
  • Tones hips and buttocks
  • Strengthens the ankles and knees
  • Helps with frozen shoulder
  • Helps alleviate carpal tunnel, arthritis, tennis elbow
  • Helps with cervical spondylosis
  • Good for prenatal recovery
  • Stretches diaphragm and ribcage improving respiration (breathing)
  • Flushes kidneys, bladder and urinary system
  • Alleviates gas, constipation and clears digestion
  • Improves balance
  • Develops determination, patience and self-confidence

Balancing Stick (Tuladandasana)

balance-stick

About this posture…

Balancing stick is the best posture for your heart. Proper execution of the pose means that the arms and legs are positioned above the heart (except the standing leg.) This helps to flush the heart and arteries, particularity the horse-shoe artery. This makes the posture therapeutic for heart-conditions and effective for preventing heart disease and heart attack. Finally, because of the amount of muscles mass used in execution of the pose, balancing stick is one of the biggest calorie burners in the Bikram Yoga series.

Strengthens

  • Upper Thighs
  • Buttocks
  • Shoulders
  • Abdomen
  • Trapezius Muscles
  • Deltoids
  • Ankles

Stretches

  • Hip Joints
  • Shoulders
  • Full Stretch of the spine

Stimulates

  • Pancreas
  • Liver
  • Spleen
  • Kidneys
  • Nervous System

Physical Benefits

  • Improves balance
  • Increases endurance
  • Increases lung capacity
  • Stimulates the heart and arteries, strengthening the heart
  • Helps to clear blockages from arteries helping to prevent future cardiovascular problems. Helps varicose veins
  • Burns fat (up to 300 calories during the posture according to Rajishree Choudhury.) Slims waistline and eliminates deposits fat on the body
  • Relieves tension from the spine
  • Improves memory and concentration

Standing Separate-Leg Stretching (Dandayamana-Bibhaktapada-Paschimotthanasana)

standing-seperate-leg

About this posture…

After the intense cardio workout of the balancing postures, this pose helps to calm the nervous system, release the lower back and flush the brain. The purpose of standing separate leg stretching is to create a 360 degree stretching in the body. It is easy to focus on stretching of the legs in this pose, but it is important to work the arms and bring the stretch into the spine.

Strengthens

  • Biceps
  • Trapezius
  • Latissimus Dorsi
  • Deltoids

Stretches

  • Hamstrings
  • Entire spine

Stimulates

  • Adrenal glands
  • Digestive organs

Benefits

  • Helps to increase flexibility of the spine
  • Helps to relieve depression and memory loss
  • Balances the nervous system
  • Good for digestion, hyperacidity, constipation
  • Helps reduce abdominal obesity
  • Helps with diabetes
  • Releases tension in the lower back
  • Exercises adrenal
  • Exercises the reproductive system

Triangle Pose (Trikanasana)

triangle

About this posture…

Triangle is the most comprehensive posture in the Bikram Yoga series. This post helps to work all of the major organs, muscles and systems of the body. Triangle involves an extreme amount of concentration. The pose cannot be executed without constant attention to form and continuos adjustment to the position of your body. Maintaining triangle pose helps to bring a harmony to the respiratory and cardiovascular systems.

Strengthens

  • Works all of the major muscle groups at the same time: arms, legs, abdomen, back

Stretches

  • Hip joints
  • Shoulder joints

Stimulates

  • Kidneys
  • Thyroid
  • Adrenal Glands
  • Cardiovascular system

Benefits

  • An excellent cardiovascular workout, with very little movement
  • Intensely stretches each side of the body
  • Reduces saddle bag
  • Good for frozen shoulder
  • Intense hip-opener
  • Helps regulate hormone levels
  • Works all muscular groups simultaneously
  • Helps with: constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders

Standing Separate Leg Head to Knee Pose (Dandayamana-Bibhaktapada-Janushirasana)

dandayamana-bibhaktapada

About this posture…

The focus in standing separate forehead-to-knee is to create maximum compression in the front side of the body. This pose is often called the six pack posture because of the way that it strengthens the abs when done correctly. The endocrine system benefits the most from this posture getting a thorough compression that helps to boost the metabolism and immune system. It is important to always remember that the posture is about touching the forehead to the knee to get the benefits of the posture, and not about stretching the hamstrings.

Strengthens

  • Abdomen
  • Thighs
  • Calves

Stretches

  • Shoulders

Stimulates

  • Thyroid / Parathyroid
  • Pancreas
  • Kidneys
  • Entire endocrine system.
  • Stimulates digestive system.

Benefits

  • Boosts the metabolism and immune system
  • Balances blood sugar levels
  • Good for diabetic conditions
  • Reduces abdominal obesity
  • Good for depression and memory loss
  • Is good for rheumatism and lower back pain

Tree Pose and Toe Stand (Tadasana)

tree

About this posture…

Tree pose and toe stand are often called the postures for your posture. Both are huge hip and knee opening postures but mainly focus on creating the strength and alignment to maintain good posture and balance.

Strengthens

  • Abdomen
  • Gluteal muscles

Stretches

  • Knee and hip joints
  • Lower back and spine
  • Groins and inner thighs

Benefits

  • Helps with rheumatism
  • Builds balance
  • Corrects bad posture
  • Relieves lower back pain
  • Good for circulatory problems, arthritis and rheumatism
  • Relieves flat feet
  • Helps with sciatica

Savasana (Corpse Pose)

savasana

About this posture…

After the body has been stimulated by preforming the standing series, a two minute savasana is preformed to heal the body. Savasana is one of the most important parts of a hatha-yoga practice and it is often said that this is where the “magic” happens in the Bikram Yoga series. That magic is the healing that is created by the stillness of the pose. When the body is still the circulatory system is unobstructed and delivers oxygen, nutrients and white blood-cells to where it is needed. These materials are the building blocks of healing, which creates the therapeutic benefit of this pose.

Wind-Removing Pose (Pavanamuktasana)

Wind-Removing Pose (Pavanamuktasana)

 

About this posture…

Wind-removing pose is like Bikram’s “Pepto Bismol.” This pose stimulates the ascending, descending and transverse colon as well as the stomach and small intestines. The order in which the pose is preformed helps to stimulate the bowels, cures constipation and improves nutrient absorption. The posture is called “wind-removing” for a reason, as it helps to relieve flatulence. Finally it helps to balance out hydrochloric acid levels in the stomach helping with indigestion and heartburn

Strengthens

  • Abdominal wall
  • Thighs
  • Hips

Stretches

  • Hip joints

Stimulates

  • Massages ascending, descending and transverse colon.

Benefits

  • Regulates and normalizes hydrochloric acid levels in stomach
  • Improves and may cure conditions of constipation, flatulence and hyperacidity
  • Relieves lower back pain
  • Increases peristalsis in the gut

Sit-Up

sit-up

About this posture…

The sit-up serves to invigorate the body in between poses. A quick stretch to the hamstrings, it helps to prepare and open the lower back and legs for the final stretching pose at the end of class. More importantly the double-exhale helps to release toxins from the lungs helping to energize the body in between the poses.

Strengthens

  • Abdomen

Stretches

  • Hamstrings
  • Calf muscles
  • Achilles tendons

Stimulates

  • Diaphragm

Benefits

  • Double breath exhale helps to eliminate toxins from the lungs.

Cobra Pose (Bhujangasana)

cobra

About this posture…

Cobra pose triggers the lower back, helping with various spinal conditions. Cobra creates an intense massage of the abdomen which helps digestive function and prevents and helps to cure digestive ailments. The pelvic floor is activated in this posture helping with menstrual problems, fertility and the function of reproductive organs.

Strengthens

  • Latissimus Dorsi
  • Erector Spinae
  • Trapezius
  • Gluteal muscles
  • Abdomen
  • Thighs
  • Deltoids
  • Biceps

Stretches

  • Hip joints
  • Shoulders
  • Heart and lungs

Stimulates

  • Spinous process
  • Kidneys and renal system
  • Digestive organs
  • Reproductive organs

Benefits

  • Relieves back pain
  • Increases spinal strength and flexibility
  • Improves the function of the large and small intestines, liver, kidney and spleen
  • Improves pigeon chest by opening the rib cage
  • Permits maximum expansion of the lungs increasing oxygen intake, therapeutic for asthma
  • Improves digestion and elimination
  • Improves function of reproductive organs
  • 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
  • Soothes sciatica
  • Looking up tones the optic nerve, improving vision
  • Helps to regulate blood pressure through compression of the kidneys and renal system

Locust Pose (Salabhasana)

locust

About this posture…

Locust pose helps to re-align the elbow, a joint that is naturally built to straighten but rarely does. As you lie down on top the elbow, compression blocks blood flow to the wrists and elbows in the pose. When the legs lift, the upper back is engaged to strengthen the muscles of the back and shoulders. When the pose is released pressurized blood flow flushes the elbows and wrists getting rid of calcium deposits, arthritic starts and scar tissue. Locust is also beneficial for carpal tunnel syndrome and tennis elbow and effectively maintains the dexterity of your hands.

Strengthens

  • Erector Spinae
  • Trapezius Muscles
  • Latissimus Dorsi
  • Abdomen
  • Deltoids
  • Triceps
  • Pelvic Floor
  • Hips
  • Buttocks

Stretches

  • Elbow Joint
  • Upper Back

Stimulates

  • Digestive System
  • Reproductive System
  • Liver
  • Spleen

Benefits

  • Effective in helping conditions of slipped disc and sciatica
  • Firms buttocks and hips
  • Increases spinal strength, flexibility and circulation
  • Improves flexibility and tone of spinal muscles
  • Helps relieve and prevent backache
  • Helps cure or relieve lumbago, rheumatism and arthritis
  • Relieves menstrual problems
  • Helps cure loss of appetite
  • Helps with tennis elbow, carpal tunnel syndrome and arthritis in the wrists and hands
  • Improves sluggish digestion
  • Increases abdominal pressure and regulates intestinal function
  • Helps correct bad posture
  • Relieves cervical spondylosis and back pain
  • Encourages concentration and perseverance

Full-Locust Pose (Poorna-Salabhasana)

full-locust

About this posture…

Full locust is one of the most difficult postures to improve in the Bikram Yoga series. The posture triggers and strengthens the mid-spine helping to prevent lower back pain. It is also effective at strengthening and toning the hips and buttocks.

Strengthens

  • Lower and Upper Back
  • Muscles of the upper arm (deltoids, triceps)
  • Abdominal Muscles
  • Buttocks
  • Quadriceps
  • Hamstrings
  • Sartorius Muscles
  • Calf Muscles

Stimulates

  • Digestive System
  • Liver
  • Spleen

Benefits

  • Helps with poor posture, relieves and prevents lower-back pain
  • Helps relieve lumbago, arthritis, rheumatism, cervical spondylosis
  • Helps to massage abdominal organs, aiding with digestive problems (flatulence, constipation, indigestion.)
  • Helps regulate and prevent menstrual problems
  • Helps with loss of appetite and fatigue
  • Releases and breaks through fear, concern and overwhelming responsibility

Bow Pose (Dhanurasana)

bow

About this posture…

After the strengthening benefits of cobra, locust and full locust, bow pose opens the entire spine in a deep back bend. Highly therapeutic for the spine, this pose is also beneficial for the digestive system and reproductive systems which get massaged during the posture.

Strengthens

  • Erector Spinae muscle
  • Deep spinal muscles
  • Deltoids
  • Rhomboids
  • Trapezius Muscles
  • Latissmus Dorsi

Stretches

  • Entire front side of the body
  • Shoulder joints
  • Spinal column

Stimulates

  • Digestive system
  • Kidneys
  • Liver
  • Thymus
  • Lymph glands in neck and endocrine glands.

Benefits

  • Increases circulation to the heart and lungs
  • Improves breathing by extending and opening the diaphragm and chest
  • Increases circulation to the spine, helping to revitalize the spinal nerves
  • Tones the abdomen, improves digestion and relieves constipation
  • Helps to regulate the ovaries and prostate gland
  • Helps to relieve rheumatism, arthritis, lumbago and cervical spondylosis
  • Relieves menstrual problems
  • Stimulation of the thymus gland helps to regulate the cycle of eating, making bow good for eating disorders
  • Helps to correct bad posture
  • Alleviates fatigue
  • Good for anorexia and bulimia
  • Improves the function of the kidneys, liver and spleen
  • Good for bronchitis
  • Strengthens concentration and determination
  • Develops freedom of expression
  • Relieves stress associated with taking too much responsibility for others

Fixed Firm Pose (Supta-Vajrasana)

fixed-firm

About this posture…

Fixed-firm is the knee healer in the Bikram series. This posture evenly stretches all of the major ligaments in the knees and ankles in an anatomically correct position. This means it rebuilds the natural flexibility of the knees and ankles. While in the posture, compression of the circulatory system decreases blood flow to these joints and then flushes them to eliminate scar-tissue, arthritic starts and calcium deposits in the joints. It is also massages the lymph system which is highly beneficial for the immune system.

Stretches

  • Quadriceps
  • Spleen
  • Lower Back
  • Lymph glands in arm pits
  • Ankles
  • Knees
  • Diaphragm

Stimulates

  • Lymphatic System
  • Adrenal glands
  • Kidneys
  • Liver
  • Pancreas
  • Digestive System

Benefits

  • Improves circulation to kidneys, liver, pancreas and bowels
  • Rebuilds the flexibility of the knees and ankles
  • Helps to boost the immune system through stimulation of the spleen
  • Helps to stimulate the lymphatic system, particularly the lymph glands of the arm-pit
  • Helps with digestion problems including indigestion, gas, constipation
  • Good for asthma and respiratory conditions
  • Helps to flush knees and ankles of calcium deposits, scar tissue and arthritic starts
  • Helps to minimize menstrual pain
  • Helps with sciatica, gout and varicose veins
  • Helps to activate kundalini energy
  • Maintains sexual longevity with age

Half-Tortoise Pose (Ardha-Kurmasana)

half-tortoise

What is happening in posture

Half tortoise increases circulation to the brain stimulating the pineal and pituitary gland helping to regulate serotonin and melatonin. This helps to balance sleep cycles and prevent and cure depression. It is often said that this posture is equivalent to eight of hours of sleep. This is because in the pose, so much oxygen and nutrients are carried to the brain that the only way to get the same benefit is to sleep for eight hours.

Stretches

  • Shoulders
  • Deltoids
  • Scapula
  • Trapezius
  • Latissimus Dorsi
  • Hips

Strengthens

  • Abdomen
  • Quadriceps

Stimulates

  • Pituitary Gland
  • Pineal Gland
  • Hypo-thalmus
  • Lungs

Benefits

  • A rejuvenation pose providing maximum relaxation
  • Relieves digestion problems and constipation
  • Stretches lower part of the lungs, increases lung capacity
  • Excellent for respiratory conditions
  • Increases circulation to the brain
  • Improves mobility of shoulder girdle
  • Relieves stress and migraines
  • Helps with insomnia
  • Helps with jet-lag
  • Helps to increase circulation to facial muscles, helping to prevent and erase the signs of aging

Camel Pose (Ustrasana)

camel

About this posture…

Camel pose is the deepest back-bend in the Bikram series. Camel is a hugely emotional posture that releases much stress and anxiety from the chest. It invigorates the nervous system and helps to heal many different spinal ailments.

Strengthens

  • Trapezius Muscles
  • Latissimus Dorsi
  • Erector Spinae

Stretches

  • Rib cage
  • Diaphragm
  • Throat

Stimulates

  • Respiratory System
  • Cardiovascular System
  • Nervous System
  • Endocrine Glands

Benefits

  • Tones and stretches muscles and nerves attached to the spine
  • Compresses spine, relieving back problems
  • Good for diabetes
  • Helps with spondylitis of cervical, thoracic and lumbar spine
  • Helps with bronchial problems
  • Improves flexion of neck and spine
  • Flushes fresh blood through kidneys
  • Helps eliminate toxins
  • Good for vocal disorders
  • Helps with genito-urinary disorders of the kidneys, urinary bladder, ovaries, testes and prostate
  • Helps gastro-intestinal disorders: constipation, colitis, dyspepsia, liver and gall bladder problems

Rabbit Pose (Sasangasana)

rabbit

About this posture…

Rabbit pose is the prefect balance to camel pose. The postures work together to deeply stretch and open the spine. Rabbit helps to open the inter-vertebral disks, helping to maintain their spongy nature and absorb shock in spine from daily movement. It helps to stretch the spine so effectively that with a regular practice many people report growing up to one inch. The stretch in rabbit is created by the pull on the heels, so it is important to always keep a tight grip in order to create enough force to stretch the spine.

Strengthens

  • Abdomen

Stretches

  • Muscles of the back
  • Shoulders
  • Scapula
  • Medulla Oblongata

Stimulates

  • Thyroid
  • Parathyroid

Benefits

  • Provides maximum longitudinal extension of the spine
  • Stretches the spine to increase proper nutrition to the nervous system
  • Improves the mobility and elasticity of the spine and back muscles
  • Helps balance and regulate metabolism
  • Balances hormones
  • Improves digestion
  • Helps relieve glandular problems
  • Helps improve conditions of the sinus, common cold and chronic tonsillitis
  • Helps insomnia
  • Helps with depression

Head-to-Knee and Stretching Pose (Janushirasana with Paschimotthanasana)

head-to-knee1

About this posture…

Forehead-to-knee once again compresses the front side of the body deeply massaging the pancreas, helping to regulate blood sugar. The posture is like doing a seated standing head-to-knee and is a good opportunity to practice perfecting the form without worrying about balance. The kidneys are also extended in this posture helping with the function of the renal system.

The final forward stretch helps to extend the legs and stretch the spine in a 360 degree angle. It is a pose that is incredibly effective for releasing tension from the hamstrings and the lower back.

Stretches

  • Hamstrings
  • Trapezius
  • Last 5 vertebra of the spine
  • Sciatic nerve
  • Hip joints

Strengthens

  • Biceps
  • Deltoids
  • Abdomen
  • Thighs

Stimulates

  • Liver
  • Spleen
  • Pancreas
  • Thymus Gland
  • Thyroid
  • Parathyroid
  • Digestive System
  • Immune System

Benefits

  • Head to knee pose helps balance blood sugar levels and the metabolism
  • Improves flexibility of sciatic nerve and ankle, knee and hip joints
  • Enhances kidney function
  • Increases circulation to liver, spleen and pancreas
  • Stimulates thymus gland, digestion and immune system
  • Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other digestive problems
  • Regulates function of the pancreas, assisting those with diabetes or hypoglycaemia
  • Mobilizes joints and increases elasticity in the lumbar spine
  • Relieves compression of the spine and sciatica
  • Improves concentration and mental endurance
  • Reverses flow of kundalni energy, distributing it through the spine, improving creativity

Spine Twisting Pose (Ardha-Matsyendrasana)

spine-twist

About this posture…

After compressing, decompressing, twisting and bending the spine in four directions, the final spine twist is the last detoxification for the vertebral column. A good massage for the abdominal organs, the primary focus is to twist and, like a wet rag, release all the toxins from the spine.

Strengthens

  • Buttocks
  • Thighs
  • Abdomen

Stretches

  • Joints and vertebra of the spine
  • Spinal nerves
  • Hips

Stimulates

  • Digestive System
  • Kidneys
  • Liver
  • Gall Bladder
  • Spleen

Benefits

  • Compresses and stretches spine from the bottom to the top
  • Improves digestion
  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
  • Increases synovial fluid of the joints
  • Removes adhesions in the joints caused by rheumatism
  • Tones the roots of the spinal nerves and sympathetic nervous system
  • Detoxifies the spine
  • Opens bronchial muscles and rib cage
  • Helps prevent slipped disc
  • Relieves lower back pain
  • Helps sciatica and arthritis of the knee

Blowing in Firm Pose (Khapalbhati)

blowing-in-firm

About this posture…

Kapalbhati breathing is the most effective yogic breathing exercise for detoxifying the lower lungs, where many toxins accumulate. It also works the abdominal muscles like a sit up exercise. Finally it helps to calm the nervous system and cool down the body’s core temperature to help prepare for cooler temperatures outside the hot room.

Strengthens

  • Abdomen

Stimulates

  • Digestive System
  • Respiratory System

Benefits

  • Detoxifies and cleanses body by removing stale air and toxins from lungs
  • Brings mental clarity
  • Normalizes digestion and bowel movements
  • Energizes body
  • Calms the nervous system
  • Improves oxygenation to the body
  • Improves cardiovascular and respiratory systems
  • Good for high blood pressure

INSTRUCTORS

Alexandra Evans

Owner/Director

Alexandra Evans

Welcome to BYHD! My name is Alexandra and I am the owner and director of Bikram Yoga Hamilton Dundas. I am excited to open the first Bikram Yoga studio in Hamilton and Dundas and to bring the incredibly healing and transformative, world renowned Bikram Hot Yoga to this community. I have been practicing Bikram Yoga since 2007 when I first discovered it in Tokyo, while teaching English in Japan. I immediately fell in love with it. After seeing huge changes in my physique, skin, flexibility, immune system and overall mental and physical health I knew I had found my calling. In the fall of 2008, I attended the Bikram Yoga Teacher Training in Acapulco and was certified by Bikram Choudhury.

Since graduating, I have been teaching Bikram Yoga full time and have had the privilege of teaching in numerous cities, including Toronto, Kitchener, Vancouver and Mumbai (the studio owned by Bikram Choudhury). After receiving my B.A in Sociology and Psychology at The University of Western Ontario in 2005, I travelled extensively through Thailand, Vietnam, Malaysia, Singapore, China, Japan and Taiwan and also became certified as a Thai Massage Therapist.

While I have practiced various forms of yoga, (in both Canada and India) including Ashtanga, Yin, Kundalini, and Iyengar, I truly feel that nothing has as profound an effect on both the physical and emotional well being as the Bikram series. My experience with Bikram Yoga is that it is extremely powerful and healing, and with a regular practice, will do wonders for your immune system, digestive system, appetite, metabolism, sleep patterns, stress levels, depression, and so much more…

I do my very best to make the classes I teach dynamic, motivating, educational and inspiring by drawing on all my personal experiences in the hot yoga room as a yoga student myself, learning from Bikram and his senior teachers, travelling the world, and reading books on yoga. I have complete and absolute belief that Bikram Yoga is the best form of yoga for everyone, no matter what their age or physical condition, and I am grateful for the opportunity to introduce others to the original hot yoga.

I look forward to meeting you at the studio!

Daniela Semple

Instructor

Daniela Semple

Hello new friends! My name is Daniela. I’m originally from the Kingston area but moved to Hamilton with my family early in my life, and have been here ever since!

I graduated from McMaster University in 2009 with a Honours Bachelor of Arts Degree, majoring in Anthropology and minoring in Religious Studies. I then started looking to different jobs/activities trying to find out what I wanted to do and felt right in my life and settled with an office job in the meantime.

About a year later, I felt like I needed a change in my life. I wanted more in than just my day job. Having always had an interest in yoga, I started practicing Bikram Yoga late in 2010. It was then that I fell in love and felt a calling to Bikram Yoga. It’s amazing how much the practice can challenge you and help you grow on different levels: physically, mentally, emotionally and spiritually. Less than a year later, I made the decision to attended the Fall 2011 Teacher Training in Los Angeles.

My goal is to share with other yoga practitioners the joy and growth that comes along with practicing Bikram Yoga, and show how the lessons we learn in the hot room about ourselves and others can be translated into other aspects of our life. I feel so blessed and thankful for the opportunity given to me to teach you all. Come join me in the hot room with an open heart, and don’t forget your water bottle!

Outside of my Yoga Life I have 2 dogs who I love dearly and I enjoy reading, hiking, crafts, traveling and cooking.

Melanie Lourenco

Instructor

Melanie Lourenco

I am a Bikram Yoga certified instructor, teaching since Hawaii fall training in 2007 and a student for much longer. I love Bikram yoga because it is a multi-layered experience, working our physical, mental, emotional and spiritual selves through movement and breath work. This practice challenges us daily, bringing growth, connection and vitality to every aspect of our lives! So beautiful! Come and feel the heat, you will love it too.

Outside of yoga, I am a visual artist and love travelling, great food and riding my bike.

Niki Cochren

Instructor

Niki Cochren

Niki Cochren grew up in Millgrove, Ontario. She graduated from Bikram Teacher Training in Acapulco, Mexico in the spring of 2008. She started teaching in the Comox Valley on Vancouver Island, and then went to Las Vegas and San Diego to assist Bikram and serve on his staff for teacher training. The yoga continually challenges her to find the calm in challenging situations. She enjoys competing and participated in the 2010 International Bishnu Gosh Yoga Asana Championship.

Niki graduated from Sir Warren Wilson College, North Carolina with a degree in Outdoor Leadership. When she is not sweating she loves to ski, climb, swim, and generally anything taking her into the backcountry. Her next yoga adventure is such an honour; she is traveling to Mumbai, and then Pune, India to teach for Bikram Choudhury.

Jennifer Codrea

Instructor

Jennifer Codrea

I began practicing Bikram Yoga in 2005 and went to the teacher training in the Spring of 2008 in Acapulco. I love Bikram Yoga because it never discriminates. Anyone of any age, any size, athletic ability, any state of recovery; be it physical or emotional can do Bikram’s. I decided to become a teacher because “it’s never too late, you’re never too old and never too sick to start again from scratch.” I knew I would do Bikram’s for the rest of my life and I want to be apart of other people’s live as they embark on their journey with the yoga. My goals are to aid people on the road to recovery, to help them understand patience through proper practice, help them understand stress can be relieved and to provide a class where they can come and be assured that it is their time, their space, and all about them.

Sophia Van Hamme

Instructor

Sophia Van Hamme

I studied Nursing in Thunder Bay, Ontario, graduating from Lakehead University with a Bachelor of Science in Nursing degree in 2011. During my education, I found a yoga studio offering Hot Yoga and thought I had found something amazing. It wasn’t until I travelled to London UK to finish my degree where I found a true Bikram Hot Yoga studio and really fell in Love.

Finishing school, I decided I would look for a job in any city with a Bikram studio, landing in Hamilton! I began my full time practice at Bikram Yoga Hamilton Dundas (BYHD) and my full time nursing career at Hamilton Health Sciences. I had always had a vision of uniting eastern health practices with the western medical system and after working for only a few months I realized that combining the two schools of thought would bring on such a profound change in people’s health and wellbeing…But I needed somewhere to start. At the same time, I was seeing the transformative changes of Bikram Yoga in my life, physically, mentally and spiritually. I soon found myself at the Bikram Yoga Teacher Training in Los Angeles, California graduating in November 2012.

I began teaching right away in Mexico City at Bikram Yoga Mexico before returning to work at the hospital in Hamilton, and now have the honor of teaching at my home studio, BYHD. Bikram Yoga is an empowering practice, allowing us to realize our potential and to take control of our own health. Through teaching this yoga I am able to inspire and motivate others to live the fullest life possible, like a flower petal blooming!

Katherine Pohl

Instructor

Katherine Pohl

Hi everyone! My name is Katherine and I began practicing Bikram Yoga in August 2012. I had always been an avid runner, especially in the summer season. Friends and family deemed me nuts for running in the sweltering heat, but I loved it. So when my best friend suggested I join her for hot yoga, I figured I’d give it a try. Little did I know that this decision would change my life forever.

After my first class, I was hooked. By my third class, I already knew this yoga would be a part of me for the rest of my life. Not only was I exercising in the heat, but I could do so all year around and I wasn’t destroying my joints the way I would when running 10km outdoors. I felt and saw the changes immediately. I felt better about myself, found better ways of dealing with stress and I was overall a happier person.

In the fall of 2013, I graduated from Bikram’s Teacher Training. I graduated from Mohawk College’s Recreation and Leisure services program in 2008 and when I am not teaching yoga, I work in the Recreation department at Extendicare, a long term care facility here in Hamilton, creating and implementing activities and programs for the residents.

In my spare time when I’m not doing yoga, I enjoy travelling, listening to a wide variety of musical talents, exploring nature trails and spending time with friends and family. I look forward to teaching and practicing with all of you.

Namaste!

Conrad Cole

Instructor

Conrad Cole

Hello everyone my name is Conrad Cole and I’m the middlest of three brothers. I grew up in an environment bred for sports and competition; anything my brothers did, I could do, and most of time I was much better. I spent most of my elementary and high school years participating at an elite level in racquetball and jetski racing. I won multiple Junior National titles in both racquetball and jetski racing, as well as two world titles in jetski racing. At my peak I ranked 12th in Canada for racquetball.

After all those years playing racquetball and jetskiing at such a high level, it wore my body down. Unfortunately, my sports didn’t love me back the way I loved them. I had back pain, knee pain, arm pain, wrist pain, and I was only 21. I wanted to do something about it.

I started doing Bikram yoga in Hamilton 3 years ago as a New Years resolution. I then tried other forms of hot yoga to compare, and after a month of assessing the different types of yoga, I knew that Bikram yoga was the best yoga I could do. To be at an elite level in anything, you need to be practicing the right way and the most efficient way. I knew that Bikram yoga would give me the most benefits and the most relief from my aches and pains in my body in the shortest amount of time and in the safest way. I now have my body back, without the aches and pains.

I have been in love with Bikram yoga ever since. My teacher training was in the Fall of 2013, and I’m excited to teach what I have learned from my experience.

I’m currently in my 4th year at McMaster finishing my degree in Commerce at the DeGroote School of Business in Hamilton.

Andrea Blakey

Instructor

Andrea Blakey

Andrea Blakey started practicing Bikram Yoga in a small, stinky studio with no showers in 2001. She stuck with it, and is thrilled to see how much the community has grown (and how nice the studio amenities have become) since then. After her certification in Los Angeles in 2004, Andrea has instructed in Vancouver, Calgary, New Zealand, Australia and even a few classes at Bikram’s studio in Mumbai, India. She is originally from Vancouver, and spent the last few years living and teaching Bikram Yoga in Toronto. She recently relocated to Hamilton, and is excited to bring her passion and years of experience to the podium at BYHD.

Leah Sommerfield

Instructor

Leah Sommerfield

Leah Sommerfield was first introduced to Bikram Yoga by her lifelong best friend in 2007. Leah had developed numerous injuries due training for many years as a long distance runner and her first Bikram Yoga class was a struggle! But the benefits of Bikram Yoga shined through and Leah continued to return to the hot room. Six months into her practice Leah flew to Acapulco, Mexico to attend the nine week Bikram Yoga intensive Teacher Training Program. The experience changed her life forever and reinforced her desire to share Bikram Yoga with others. Leah taught her first class in Acapulco, Mexico and has been blessed with the opportunity to teach in numerous cities in Canada, as well as, Annapolis, United States and Pune, India.

In 2011, Leah became a Registered Dietitian and started healing people within a hospital setting in Ottawa, Ontario. After a year of working as a Registered Dietitian Leah took a temporary leave to fully a life long dream of independently travelling around the world. She booked a one-way ticket to China and travelled to 30 countries over the span of 16 months! Since returning to Canada Leah has started working again as a Registered Dietitian and Bikram Yoga remains a constant in Leah’s life. Leah strives to combine her deep love for yoga with her knowledge of nutrition to help individuals find their true state of health and realize their potential.

SCHEDULE

PRICES

Introductory Special

$30 for Two Consecutive Weeks of Unlimited Yoga!

15% off any package when purchased during your first 2 weeks.
Excluding Cobra Auto Renew and Student Term Pass

Buy Now

Bikram Yoga by the Class

PACKAGE PRICE PURCHASE
SINGLE CLASS $22.00 PURCHASE
10 CLASSES $175.00 PURCHASE
20 CLASSES $275.00 PURCHASE
* Introductory specials are available for purchase at the studio.

Unlimited Memberships

PACKAGE PRICE PURCHASE
1 WEEK UNLIMITED $59.00 PURCHASE
1 MONTH UNLIMITED $169.00 PURCHASE
1 YEAR UNLIMITED $1199.00 PURCHASE
COBRA UNLIMITED AUTO-RENEW $109.00/mnth
STUDENT TERM PASS $299.00
* Cobra Unlimited Auto-Renew, student passes and introductory specials are available for purchase at the studio.

Towel Service Memberships

PACKAGE PRICE PURCHASE
1 MONTH + TOWEL SERVICE $205.00 PURCHASE
1 YEAR + TOWEL SERVICE $1559.00 PURCHASE
COBRA AUTO-RENEW + TOWEL SERVICE $139.00/mnth
STUDENT TERM PASS PLUS $419.00
* Cobra Unlimited Auto-Renew, and student passes are available for purchase at the studio.

Bikram Yoga by the Class

SINGLE CLASS:
$22.00 - PURCHASE
10 CLASSES:
$175.00 - PURCHASE
20 CLASSES:
$275.00 - PURCHASE
* Introductory specials are available for purchase at the studio.

Unlimited Memberships

1 WEEK UNLIMITED:
$59.00 - PURCHASE
1 MONTH UNLIMITED:
$169.00 - PURCHASE
1 YEAR UNLIMITED:
$1199.00 - PURCHASE
COBRA UNLIMITED AUTO-RENEW:
$109.00/mnth
STUDENT TERM PASS:
$299.00
* Cobra Unlimited Auto-Renew, student passes and introductory specials are available for purchase at the studio.

Towel Service Memberships

1 MONTH + TOWEL SERVICE:
$205.00 - PURCHASE
1 YEAR + TOWEL SERVICE:
$1559.00 - PURCHASE
COBRA AUTO-RENEW + TOWEL SERVICE:
$139.00/mnth
STUDENT TERM PASS PLUS:
$419.00
* Cobra Unlimited Auto-Renew, and student passes are available for purchase at the studio.

PLEASE NOTE

10% discount on any package if purchased before your current package ends (cannot be combined with any other discount)

20 class packages have a two-year expiry date.

10 class packages have a one-year expiry date.

A $39 setup fee for Cobra Auto Renew Memberships will be applied unless purchased within your first two weeks.

All declined credit card payments will be subject to a $20 NSF fee.

All packages are non-refundable.

A $50 fee will be applied to transfers of any package to a third party.

Minimum of four-month commitment is required for the Cobra Unlimited Auto-Renew package.

Prices listed above do not include HST.

The Introductory Special is available to first-timers only.

With valid id, students and seniors over 65 receive 15% off all regular priced packages, with the exception of the Cobra Auto-Renew Membership.

 

THE YOGA

“Be consistent. A new endeavour requires a period of commitment. At first, you may feel awkward or self-conscious, promise to stick with it.”
- Bikram Choudhury

For thousands of years, cultures throughout the world have enjoyed the many therapeutic benefits of sweating, from the elaborate bath/sauna/exercise complexes of the Romans, to the simple but effective sweat lodge structures of the Scandinavians and the Onsens/hot spring baths of the Japanese. Sweating has proved to be tremendously beneficial to the health of the human body. The yoga room is heated for various reasons. Some of these reasons are as follows:

  • To ensure that the body does not over heat (contrary to popular misconception)
  • To warm the muscles and allow for a safer and deeper stretch
  • To promote perspiration which in turn enables the body to detoxify
  • To thin the blood which in turn will clear the circulatory system
  • To increase the heart rate, which will provide for an enhanced cardiovascular workout, leading to increased weight loss.
  • To reorganize and breakdown the lipids (fat) in the muscular structure.
  • To create a fever reaction that destroys and then eliminates potentially dangerous viruses and bacteria.
  • To promote to soft, clear skin all over the body.

What is happening to my body during Bikram Yoga?

  • Muscles are contracted and stretched at a cellular, biochemical level. Lipids and proteins reorganize optimally in such stretching, allowing for better circulation. Joint mobility and range of motion is increased, and strength is built by the use of gravity. Muscles and joints are balanced.
  • Blood and calcium are brought to the bones. Working against gravity strengthens the bones. The organs of the immune system within the bones (red marrow) are boosted.
  • The lymph nodes are massaged, lymph is pumped throughout the body, and white blood cells are distributed throughout the body as the lymphatic system works more efficiently.
  • There is compression and extension to the thymus, spleen, appendix and intestines; lungs are stretched and flushed out by increased blood circulation. The endocrine glands are encouraged to secrete appropriate hormones, and the communication between hormones and various glands and systems of the body is perfected. Toxins and waste are eliminated through the organs of elimination.
  • The nerves are stimulated by compression and extension, improving communication within the systems of the body and supplying fresh blood, oxygen and nutrients throughout. The brain is stimulated by improved circulation and by varying blood pressure.

Hydration

A healthy nervous system will carry impulses to all the organs of the body — making them function correctly, keeping your immune system strong.”
- Bikram Choudhury

Being well hydrated is essential in the maintenance of good health.

The medical profession, as well as nutritionists, state that the human body requires approximately 1.5L – 2.5L of water each day to promote healthy bodily function.

While practicing yoga in a heated room, your body requires an adequate amount of water to allow perspiration to release heat from the body as you practice. It is suggested that you consume an additional 1.5L – 2.5L of water on the day that you intend to come to class. If your body is sufficiently hydrated, you will be in a better state to tolerate and enjoy the heat.

As well as being well hydrated before class, it is recommended that at least 1L of water be brought to class with you. Once you have reached a comfort level with the yoga, you will understand your individual body requirements, and will discover the ideal amount of water to satisfy your body’s needs ( this may be more or less than 1L ).

Benefits of being well hydrated:

  • Body strength and energy will be enhanced in class.
  • Mental clarity is improved such that focus and short term memory increases.
  • Digestion is more efficient, allowing the body to process and eliminate waste and distribute nutrients more effectively.
  • Skin becomes radiant and soft. Hydrated skin appears plump which enhances the skin texture.
  • Inner organs and cells benefit from complete water distribution in a well-hydrated body.
  • Back and joint pain is relieved
  • Weight is maintained and controlled, since feelings of thirst are often misinterpreted as feelings of hunger.

If you feel thirsty, then you are already dehydrated!

Electrolytes

“The spine is the source of all energy in human life. If you have a good spine, the gods will chase you. Nobody has psychological or emotional problems. Everyone has a bad spine.”
– Bikram Choudhury

Electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. The major electrolytes in the body are: sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate and sulphate. When you exercise and perspire heavily, you lose electrolytes in your sweat, particularly sodium and potassium. Your kidneys work to keep the electrolyte concentrations in your blood constant despite changes in your body. Because the very nature of Bikram Yoga is designed to make you perspire, it is very important to replace your electrolytes to keep the electrolyte concentrations of your body fluids constant.

A great natural source of electrolytes is coconut water, or simply adding a pinch of salt, sugar and a squeeze of lemon to your water for class. One cup-full of coconut water contains more electrolytes than most sports drinks and more potassium than a banana. Packages of electrolytes, like Emergen-C are also good ways to replenish your body. Both Emergen-C and Coconut Water can be purchased at the studio.

Etiquette

“Discipline is key. 95% of a practice is simply getting to the studio. A consistent practice is the biggest contributor to a deep practice.”
- Bikram Choudhury

Before Class

  • Please remove your shoes and leave them at the front door.
  • Please turn off all mobile phones, pagers, and other electronic devices. Please do not bring these devices or any other personal belongings into the yoga room. Lockers are provided in the change rooms to secure your belongings. The only items required in the yoga room are your mat, towel, bottle of water and yourself
  • Please print your name legibly on the sign-in sheet.
  • If you’re a newcomer, please arrive at least 20 minutes before the class is scheduled to begin.
  • Regular practitioners: please arrive at least 10 minutes before the class is scheduled to begin.
  • If you are wearing any strong perfumes or lotions, we politely ask that you shower before entering the yoga room.
  • Any questions and concerns can be addressed before or following class.

During Class

  • There is no talking once you have entered the yoga room.
  • Remaining in the room is an important part of the Bikram practice. If you must leave the room for an emergency and wish to rejoin the class afterwards, please do so between postures.
  • Practice stillness between postures.
  • For your own safety, no chewing gum in class.
  • For your comfort, it is recommended to remove wrist watches and large jewellery before class.
  • Drink water between postures, not during postures. Please do not drink water until after Eagle Pose. The instructor will announce this first water break.

After Class

  • Observe silence during and after the final Savasana (Corpse Pose).
  • Please leave the yoga room quietly and respect the other practitioners.
  • If you rented a mat from the studio, please spray it liberally with disinfectant solution and hang the mat to dry.
  • Be kind to your body. Drink plenty of water to rehydrate. Eat well.

The Environment

“You must be the change you wish to see in the world.”
- Mahatma Ghandi

In order to help cut down on plastic consumption, Bikram Yoga Hamilton Dundas is plastic water bottle free!

We encourage you to bring a reusable bottle with you to class and fill it up using our complimentary ionized alkaline water filter. If you do not have a reusable bottle, recyclable paper cups and Hydro Flask (insulated) water bottles are available for purchase at the front desk.

Laundry Detergent

We use Seventh Generation all natural laundry detergent to wash our towels. Our detergent is:

  • hypo-allergenic
  • free of phosphates & optical brighteners
  • contains no chlorine bleach
  • safe for septic systems
  • not tested on animals
  • kosher-certified

Lonwood Performa Flooring

Made from partially recycled material. It features an anti-fatigue, cushioned-step, closed-cell foam-backing that is designed specifically for fitness facilities and hot yoga. It is ergonomically designed, sound absorbing and helps prevent injuries. It provides microbial resistance to ensure that the floor is kept 100% clean and free of bacteria.

Paint

All paints in the studio are either low VOC (Volatile Organic Compounds) or VOC free.

Yoga Mats

All yoga mats for sale and rent are 100% biodegradable, recyclable, non-toxic (PVC, latex & Chloride free), and moisture resistant (antibacterial).

Disinfectant

We use Benefect to clean all surfaces in the studio, including our rental yoga mats. Benefect is a natural botanical disinfectant that kills 99.99% of all bacteria, fungus, TB and HIV. It is VOC free, non-corrosive, non-flammable and non reactive, suitable for use around children, pets, and chemically sensitive individuals.

Ionized Water

A water ionizer separates water into alkaline and acid fractions using a process known as electrolysis. It does this by exploiting the electric charge of the calcium and magnesium ions present in nearly all sources of drinking water.

Ionized water is treated tap water that has been filtered and reformed to create reduced water with a large mass of electrons that can be donated to active oxygen in the body to block the oxidation of normal cells.

One way to protect healthy tissue from the ravages of oxidation caused by active oxygen is to provide free electrons to active oxygen radicals, thus neutralizing their high oxidation potential and preventing them from reacting with healthy tissue.

Research on the link between diet and cancer is far from complete, but some evidence indicates that what we eat and drink may affect our susceptibility to cancer. Some foods seem to help defend against cancer, others appear to promote it.

Much of the damage caused by carcinogenic substances in food may come about because of an oxidation reaction in the cell. In this process, an oddball oxygen molecule may damage the genetic code of the cell. Some researchers believe that certain natural substances known to prevent oxidation—called Antioxidants—can block the damage. Moreover, it is believed that the intake of natural antioxidants could be an important aspect of the body’s defence against cancer. Substances believed to inhibit cancer growth include vitamin C, vitamin E, beta-carotene, selenium, and glutathione (an amino acid). These substances are reducing agents which supply electrons to free radicals, thus blocking the interaction of the free radical with normal tissue.

While natural antioxidants such as vitamin C, vitamin E, beta-carotene are important to a healthy and balanced diet, there is an even better source of free electrons: Alkaline, Ionized Water. Water treated by electrolysis to increase its reduction potential is the best solution to the problem of providing a safe source of free electrons to block the oxidation of normal tissue by free oxygen radicals. Reduced water—alkaline, ionized water—with an excess of free electrons to donate to active oxygen, is the most effective solution because its lower molecular weight allows the electrons to reach all tissues of the body in a very short time.

Benefits of Drinking Ionized Alkaline Water

  • prevents and treats degenerative diseases such as arthritis, and slows the aging process
  • relieves: muscle and joint pain, fatigue, headaches, indigestion, excess mucous and dry skin/hair
  • stops free radicals from forming
  • flushes toxins from cells and prevents toxins from accumulating
  • promotes normal blood flow and maintains normal blood PH
  • more hydrating because it penetrates cells more effectively

TESTIMONIALS

  • “I’ve done many other forms of yoga and Bikram by far is the most challenging and wholesome yoga ever!! It supports complete physical, mental and self challenge every single class and throughout every posture. Studio is clean, staff is friendly and so are the attending members. The only thing I regret is not having discovered this form of yoga sooner in life. This is my daily reward in life. Thank you Bikram Yoga Hamilton/Dundas !!”

    - Claudia R

  • Since beginning Bikram yoga approximately 6 months ago, I have experienced major relief in back pain. Prior to starting I would wake up at times having difficulty doing day to day activities due to the severe pain in my sciatic nerve. After trying chiropractors, physiotherapists, massage therapists and various medications, this yoga is one of the only activities that has provided long lasting relief. This yoga is truly for everyone and anyone. I would recommend it to beginners right up to experienced yogis.

    -Roland V.

  • When I first went to BYHD I was immediately drawn in by the amazing way I felt afterward and the friendliness and openness of the staff at the studio. Not only did Bikram Yoga help whip me into shape for my wedding, it also gave me a sense of how the things I consume can really affect the way I feel (the heat and postures are like a healing magnifying glass for all of your maladies!) I was also able to participate in a 30 day yoga challenge during one of the toughest month-long examinations of my PhD and I think I would have lost my mind to stress had I not taken those 90 minutes out of each day to bring everything back to my mind and body.  Everyone should give Bikram Yoga a try, and there are no better people than the happy smiling faces at BYHD to guide you through!

    -Laura Z

  • From my first Bikram Yoga class in Dundas.  I was hooked. I experienced a few, less common benefits from developing a regular Bikram practice.  I have always suffered from a skin condition that sees my pores housing an abundance of protein from the body called Keratosis Pilaris.  As I have aged, my condition has worsened.  The heat of the Bikram practice room saw my pores open and empty.  After three classes, I experienced a transformation in the texture of my skin.  I have done hot yoga before but believe the room was never hot enough to effect change.  With Bikram,  my skin is amazing.  I have experienced so many positive changes practicing Bikram, both mentally and physically.  At Bikram Yoga Dundas/Hamilton, the atmosphere and sense of community only adds to the practice.  It’s a comfortable and not judging space and that , my fellow yogis, is priceless.

    -Lisa

  • When I suffered a meniscus tear in my knee playing tennis I decided to try Bikram Yoga assuming that hot yoga will be therapeutic. I was in for a surprise as I got the best work out, toning and detox in 90 minutes. I was hooked. I attend bikram sessions at least once a week. Having tried other studios, my favorite is this studio as the teachers are gentle, friendly yet tough. I have lost some of my belly fat and weight my knees are better than ever and I feel much younger than my retirement age. A session at bikram is the best detox therapy leaving me calm, meditative and relaxed.

    -Sunil V

  • I have been practising Bikram Yoga for almost a year and the benefits and changes have been remarkable. I have had pain in my shoulder and lower back for many years in spite of working out; and most recently my knees. Bikram yoga has been the only practice to finally really get into the scar tissue and improve my range of motion. It has regulated my sleep and ability to deal with stress.

    The instructors are knowledgeable, very friendly and genuinely care about each person’s practice and this is demonstrated in class as they help and correct postures.  Bikram Yoga has benefited all aspects of my life, the added bonus- my waistline and legs are looking good!

    -Cindy M