Bikram Advanced Series - Managing a Double Class

Classes 20 + 21 Wed 22^nd May

The time has come the walrus said... to do the advanced class as it is intended  and do a regular class first. The idea is that the regular class acts as ‘warm up’ for the advanced so you are more flexible and can stretch further in some of the more challenging postures. 

However the flip side is that by the time you get to the advanced class your energy and hydration levels are likely to be rather depleted. I was worried this would mean I would be too tired to really enjoy some of the advanced postures like the arm balances and inversions.  But most of the advanced class regulars at my studio do do both classes and survive just fine, so in the interests of research, camaraderie and hip opening I decided join the Double Club :)

Obviously one of the most important challenges is staying hydrated enough for a 3-3.5 hour period in the hot room while at the same time not drinking so much you end up feeling sick during practice. 

Step 1 - Turn up VERY well hydrated. Drink lots the day before and on the the day itself. Pushing through a 1.5 hour class if you are a bit dehydrated is one thing... Attempting to do that for 3+ hours is quite another and potentially dangerous.

Step 2 – Staying hydrated enough. No crazy stuff down the hot end of the room today. I wanted to finish in one piece so stuck to the cool end for both classes. I decided to take sips of electrolyte enriched water during both classes and also have a carton of coconut water in the break between. This combination seemed to work fairly well. I survived and didn’t need to sit out any of the postures. Another time I think I will try to drink the coconut water more slowly as I felt a little nauseous at times during the second class. I also started fantasising about sorbet and I may try bringing a frozen drink as the warm water was turning really yucky by the end

Step 3 – Rehydration. Exactly what is says on the tin. LOTS of water and electrolytes after class.

The other challenge is pacing yourself bio-mechanically, so you are not too exhausted or sore at the end of class one. I did OK in this respect apart from tweaking my hamstring a bit in separate leg stretching, which made frog and guillotine a bit uncomfortable.

The benefits of doing the double class were most noticeable in the balancing postures, short man and the lotus series. Normally I am really wobbly during the salutations to the gods and goddesses (lunging postures with a back bend) at the start of the class but felt much more grounded. Standing head to knee and standing bow were great too. I managed to tuck my heel in front on my knee for the 1^st time in short man pose. The lotus series was less painful than normal.

I did feel a little weaker than normal (finger stand was much harder) and was certainly glad to rest when the class was over. However I was pleased that I could still do crow, the lifting lotus poses and the inversions fairly easily. The other thing that helped loads was the ‘team spirit’ and encouragement. I’m hoping managing the double gets easier with practice ... guess there is only one way to find out :)